Really,, How Bad Do You Want To Get In Shape?

The Week From...

2011-11-25T20:53:00.000-08:00

Thanks for the post from Lynn Guy

All I wanted was to forget the week had ever happened. Forget all the deadlines, the emails and the missed calls that I had yet to return.

I had worked so hard and I realized I was no longer any good for my business or my family. Suddenly, it hit me like a brick. It was time for a personal day. I needed to recharge my batteries at home in the comfort of my family room.

I made the necessary calls and sent the important emails and spent the next 36 hours hiding from the world knowing in my heart it would all be waiting on me tomorrow.

I flipped on direct tv and treated myself to a few PPV movies that fit my current state of mind. I finally caught up on my favorite comedy all in the comfort of my pajamas.

I had to stop and wonder…Why did I have to be pushed to my breaking point before taking some me time? Is it just the American way to work one’s self to death? I slept a long and hard 10 hours and was ready to face whatever the day had to offer. Rest is just as important as hard work.

Fall Allergies Aren't A Flattering Look On Me

2011-09-20T08:10:00.000-07:00

Guest post written by Emma Kinder

I always worry about exactly how long my eye makeup is going to stay intact in the fall because I have such bad fall allergies. It makes me sad every time but I take a bathroom break around lunch and realized I've rubbed most of my eye makeup off because of my itchy eyes.

That's seriously no way to live, so I decided that I would do something a little differently this year as far as my allergies go. I'm going to see a specialist and take some extra measures so that I'm not miserable 24/7 this fall season again.

I used my Clear Portland Internet to find some contact info on allergy specialists in my area because I've never really visited one before.

As for my looks, I'm going to stock up on some serious concealer that has light-reflecting stuff in it so that my allergies won't be oh so obvious.

Besides, I've always found that with the right makeup products and application, you can fake a good night of rest quite well, or a lack of allergies in this case.

Checking A Checkers Set Off My List

2011-07-09T08:31:00.000-07:00

Written by Caroline Burns

When my ex-boyfriend and I parted ways and split up all of our stuff, one thing that I didn't get was the checkers set that we used to play all of the time. Granted, it was a cheap set that only cost a couple of dollars, but we had a lot of good times playing chess and I genuinely love the game. So I thought that a great way to celebrate my new independence and singlehood would be to buy a really great checkers set for myself.

I spent a good bit of time looking up checkers sets that I could buy. I even looked through some that were way out of my budget, just for fun. As I was looking through some of those set, I ran across the site wirelessinternetPROVIDERS.net After I read through it a bit, I decided to sign up for the new internet service for my new apartment.

I ended up buying a little checkers game table that I thought would be a really great addition to my mostly new living room furniture.

Veterinarian makes House Calls

2011-05-06T15:24:00.000-07:00

Authored by Raymond Whitney

As a vet, animals are my number one priority. Their health is so fragile, and many people feel a lot of anxiety when it comes to dealing with their pets.

One of my favorite things to do as a vet is to make house calls, which are sometimes required when an animal is immobilized or too big to be moved, which is the case with horses.

Equine animals are usually my favorite, but they require the most work and expertise! I keep a lot of supplies in my truck at any given time so I can call on a patient whenever they need me.

I’ve got a bag of different medicines and splints as well as some files and books on rare diseases. I recently signed up for mobile internet ThroughClearwirelessinternetservice.com which has really been a blessing as I now have internet access wherever I am.

It’s easy to email a pharmacy or ask my other vet friends for a second opinion on a tough case, so I’m pretty much set wherever I am!

Just What Is A Phytonutrient?

2009-03-31T18:19:00.000-07:00

Just so we're all on the same page in understanding what a phytonutrient is simply means a "nutrient from a plant".

The base word phyto comes from the greek word phyton meaning plant hence append nutrient to it and now you have the latest innovation on our health.

So now we're past the semantics on getting healthy these days. It wasn't so long ago that the common belief was that we should get all our nutrients from fats, proteins, carbohydrates, vitamins and minerals. Not to say that we don't need them as part of our essential diet to stay healthy.

But there is a growing trend that is going natural. Natural in the fact that we can get the same essential vitamins organically.

Are we realizing going back to nature? There's been a lot of research and discovery in the arena of finding out that we can get the same essential vitamin structure from plants to keep us healthy.

There are websites starting to promote phytonutrients that are worth the effort to investigate and see what they have to offer.

Instead of taking supplements to insure that we have the right dosages we can opt to color mix our food from each of the color groups.

Just as an example these color groups can be categorized as follows:

Orange - squash and carrots
Green - avocado, lettuce, spinach
Red - tomatoes, watermelon

I think you get the idea about the color scheme of things. Think organic and you'll be able to think color and understand the basic concept here.

One of the ways that phytonutrients work is providing antioxidants to our body. Most phytotrients help insulate the body cells from oxidative damage which in turn decreases the risk of some cancer types.

It's been a long time fact that vegetables and fruits play an important role in our diet in reucing the risk for heart disease. Research in the phytonutrient arena will only grow and discoveries will be made to reaffirm the fact that phytonutrients will be the new wave of providing our bodies with the nutrients that it needs in order to keep it as healthy as we can.

The Incredible Shrinking Fat Cell

2007-06-17T11:16:00.000-07:00

What Really Happens When Body Fat is Burned?
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Earlier this week someone in our discussion forum wrote, "I haven't "LOST" any fat... I know EXACTLY where it went! I got a chuckle out of that because I "got" the joke, but truth is, most people really don't know how fat cells work, how the fat burning process takes place or where the fat goes when it's burned. It's actually quite a complex biochemical process, but I'll explain it as simply as possible, so by the end of this article, you'll be a "fat burning" expert!

When you "lose" body fat, the fat cell (also called an adipocyte) does not go anywhere or "move into the muscle cell to be burned. The fat cell itself, (unfortunately) stays right where it was - under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles - which is why you can't see muscle "definition" when your body fat is high.

Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA's), and they are transported through the blood to the tissues where the energy is needed.

A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you're consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.

For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA's and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA's are delivered to the muscles that need them.

An important enzyme called lipoprotein lipase (LPL), then helps the FFA's get inside the mitochondria of the muscle cell, where the FFA's can be burned for energy. If you've ever taken a biology class, then you've probably heard of the mitochondria. This is the "cellular powerhouse" where energy production takes place and this is where the FFA's go to be burned for energy.

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When the FFA's are released from the fat cell, the fat cell shrinks and that's why you look leaner when you lose body fat - because the fat cell is now smaller. A small or "empty" fat cell is what you're after if you want the lean, defined look.

It was once believed that the number of fat cells could not increase after adulthood, only the size of the fat cells could increase (or decrease). We now know that fat cells can indeed increase both in size (hypertrophy) and in number (hyperplasia) and that they are more likely to increase in number at certain times and under certain circumstances, such as 1) during late childhood and early puberty, 2) During pregnancy, and 3) During adulthood when extreme amounts of weight are gained

Some people are genetically predisposed to have more fat cells than others and women have more fat cells than men. An infant usually has about 5 - 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person's fat cells can be up to three times larger than a person with ideal body composition.

Remember, body fat is basically just a reserve source of energy and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how "filled" they are.

Picture a balloon that is not inflated: It's tiny when not filled with air - maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times it's normal size, because it simply fills up. That's what happens to fat cells: They start as nearly empty fat storage "tanks" (when you are lean), and when energy intake exceeds your needs, your fat cells "fill up" and "stretch out" like balloons filling up with jelly (not a pretty picture, is it?)

So you don't actually "lose" fat cells, you "shrink" or "empty out" fat cells.

Take-home lessons:

1. Calories count!The signal that triggers your body to release adipose from fat cells is an energy deficit... you have to burn more than you eat.

2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this "starvation mode" use exercise to BURN THE FAT, not very low calorie crash diets.

3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to burn fat in the future. NOW is the time!

4. If you've already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely "shrunk" or "emptied out." Fitness is not a 12 week program, its a lifestyle. To stay lean you have to eat clean and stay active

5. Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.

Genetics are not an excuse. The past is not an excuse. Your present condition is not an excuse. You can either make excuses or get results, but you can't do both.

So keep educating yourself about the science, read these newsletters, take action every day and go out there and make it happen!

If you need more help, Burn The Fat is the eating plan that turned it all around for thousands of others... why not you? visit:

www.burnthefat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

The Perfect Pushup And You

2007-04-27T18:48:00.000-07:00

Just what is the perfect pushup? Pushups done incorrectly can cause more damage than good for your body. Going into a regimen of doing pushups for upper body strength is a good start but if you don't have some foundational basis of what is proper form and what is not may just stop you from doing any exercises at all associated with pushups.

Starting a pushup routine using traditional methods may be a bit over anxious in the beginning. You need to find the basis for the perfect pushup that requires you to tighten your abs in order to keep your back straight and placing your feet and hands shoulder width apart to insure maximum effectiveness of your perfect pushup routine.

There are many variations of pushups as there are routines. You can vary a pushup form using dumbells, swiss balls, a combination of dumbells and a swiss ball. You can even using decline pushups or incline pushups. Whatever you choose as your perfect pushup you can rest assured that the routine will strengthen your chest muscles, shoulders and all the muscles located in the back of your upper arms. Whether you are a professional athlete or just want to bench press 10 more pounds in the gym the perfect pushup is waiting for you to find out its rewards.

10 Tips for Rapid Fat Loss!

2007-03-27T18:30:00.000-07:00

Workout Routines
Author: Patrick Rigsby
Copyright 2006 The Fitness Consulting Group

Are you looking for that "jump start" to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises.

Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.

When focusing on improving body composition, you can't worry about "detail" exercises, so you should use exercises that'll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That's why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.

A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.

Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you'll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is the "big kahuna" of all training myths! Somehow the aerobics, yoga and Pilate's community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It's imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.

7. Perform Total Body Workouts

First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn't train that way and you shouldn't either. The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

9. When you do cardio, do it first thing in the morning.

Do your cardiovascular training first thing in the morning on an empty stomach. You've gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you'll have burned up all your remaining blood sugar.

Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

10. Vary your pace during your cardio training sessions.

Don't maintain a constant steady pace while you're on the treadmill or elliptical machine. Numerous studies have shown you'll burn more calories and more fat if you train in intervals.

Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.

Performing your cardio in this "interval" fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.

Article Source : http://www.articledashboard.com

Pat Rigsby is the owner of Fit Systems Personal Training and Wellness. He is also a published author of several fitness related books and articles. You can learn even more about how to accomplish your fitness and weight loss goals in less time at his website www.full-schedule-fitness.com , where he explains several highly effective workout routines that can help you reshape your body in as little as 4 minutes per day.
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15 Muscle Building Rules For Skinny Guys And Gals! (Part 2)

2007-03-24T09:05:00.000-07:00

Muscle Building

In part 1, I touched on general weight gain rules and reasons why you can't gain weight. Now it's time to get into workout specifics...

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person's comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5. Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it's natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential "non active" time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or "positive" motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or "negative" portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every "angle". This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don't concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That's it. Doing more than that won't build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don't want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important "non-active" time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won't hurt your progress as long as you don't over do it. If you find that you are doing more aerobic activity weight training, that's overdoing it.

I also don't recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won't do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don't program hop

Here's how it usually happens. You've just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don't do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can't do them all at the same time and jumping around won't allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

In Part 3 of this article, I will cover your eating rules and guidelines to MAKE SURE you know how AND what to eat to build muscle mass.

Article Source : http://www.articledashboard.com

Former "skinny guy" Anthony Ellis is the creator of the most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at www.fastmusclegain.com
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Blogvertise

2007-03-13T07:49:00.001-07:00

This post is to inform everyone reading this blog from now on will experience advertising like never before. I will start talking and giving reviews, complementing an internet related site so that you the reader can enjoy and be able to check out the internet advertiser that wants traffic to their site. In fact, I will mention at least 3 times the website that the internet advertiser would like to have in order to direct traffic to their site specifically.

stay tuned for more great information,
Jim

A Few Muscle Building Tips

2007-03-05T19:11:00.000-08:00

Muscle Building
Author: Jakob Culver

Who doesn’t want that killing look? Every one of us looks forward for a perfect physique and if you are trying to build up your muscles for your health, or maybe you just want to look good then we have some tips that you can follow during your muscle enhancement duration. There are specific muscle building workouts that are designed specifically to help you.

Fact of muscle building process

* For increasing the size the size of muscle, the muscle needs to be stimulated.
* Stimulation can be provided by doing exercise that will help grow muscle in size.
* If you are beginner then begin training with free weights, as force and resistance exercise will help by stimulating your muscles to develop.
* A calisthenics routine of lifting weights if done with strength training exercises will begin to show the results but they are very gradual! What you should remember is that do it regularly as perseverance is the key. Don’t be discouraged by the apparent lack of progress
* Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. A beginner should essentially start with lighter free weights and gradually increase the amount of weight you lift and the number of repetitions you perform.
* Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle.
* Always remember to rest in between muscle building workouts to allow your muscles to recover; else there is quite a possibility of muscle spam. Never overstress yourself.
* A muscle spasm is when you start feeling pain in the muscle and the voluntary bunches up and tightens. Muscle spasms can sometimes (or else they would take some days to heal) be relieved by resting the muscle, massaging it or by moving around.
* Avoiding too much of muscular stress can eventually avoid these painful spasms and also do proper warm-up exercises, and let your muscles rest in between workouts.

Nothing can be achieved in a day, be persistent in your efforts and you will certainly achieve what you are looking for!

Jakob Culver is founder of the website – http://thefitnesslife.com and has a solid background in muscle building and fitness. To find out more information about this topic or about fitness visit http://thefitnesslife.com
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A Muscle Building Tip That May Work Wonders

2007-02-24T22:36:00.000-08:00

Muscle Building
Author: Michael Perry

Maybe you want to build up your muscles for your health, or maybe you just want to look good - there's nothing wrong with that. Whatever your reason, there's a right way and a wrong way to go about it. The truth is, any kind of mass building program is beneficial to your heart as well as to your muscles. But if you're trying to build up your muscles, there are particular muscle building workouts that are designed specifically to help you.

In order to increase the size of muscle, the muscle must be stimulated. One way of providing the stimulation your muscles need is to exercise so your muscles will grow in size.A muscle building tip that has helped many to attain their goal is to begin training with free weights. Strength and resistance exercise will also help by motivating your muscles to develop.

A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles. Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. If you are a beginner, you will want to start out with lighter free weights and slowly increase the amount of weight you lift and the number of repetitions you perform.

Free weight training along with strength and resistance training will gradually help your body develop muscle. You can use this muscle building tip to your advantage if you remember that Rome wasn't built in a day, and your muscles won't be built in a day either. Building muscle is a slow process, but perseverance is the keyword to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal.

Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle. It is important that you rest in between muscle building workouts to allow your muscles time to recover.

Whether you are a beginner or a pro, one common occurrence while doing muscle building routines is the possibility of muscle spasms. A muscle spasm occurs when a voluntary muscle (those you can control)bunches up and tightens. Muscle spasms can occur for several reasons or no reason at all, with the result being a painful muscle contraction, or muscle spasm. Muscle spasms can sometimes be relieved by resting the muscle, massaging it or by moving around. The best way to avoid these painful spasms is to do proper warm-up exercises, and let your muscles rest in between workouts. If you want to be successful in your efforts to build muscle mass, it is important to follow these and other muscle building tips when you begin your muscle building routine.

Michael is a former "skinny guy" who gained over 20 lbs of muscle. He attributes most of his success to the information about how to build muscle he learned from http://www.fastmusclegain.com
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A Powerful Muscle Building Supplement That Actually Works

2007-02-16T06:28:00.000-08:00

Muscle Building
Author: Gregg Gillies

What's the best muscle building supplement available today? You might not like the answer. It's not sexy, it's not new, and it's not touted as a steriod replacement.

And if you don't, you might want to consider getting away from all those "steroid-like" results ads you are bombarded with in all the magazines.

If you get a chance, take a look back at all the muscle magazines from eight to ten years ago. What do you see?

I'll tell you. You see a lot of ads for "wonder" supplements, many of which were called the best muscle building supplement available at the time. Only problem is, you don't see any ads for those muscle building supplements today. Why is that?

Because they just don't work! Eventually, consumers figure that out and the supplements stop selling. So the supplement companies come out with the latest, greatest, cutting-edge, best muscle building supplement for you to spend your hard earned money on.

There are a couple of supplements that you still see ads for today. But they aren't sexy, they aren't new, they aren't cutting edge, and they aren't "drug-like" grey area supplements. So I give two answers to the best muscle building supplement question - protein and creatine.

If you want to make outstanding muscle building progress, you must put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure you are out of the gym often enough to recover from your workouts so that you can build the muscle you are triggering into growing.

Oh, and add the dual "best muscle building supplement" to your program - protein and creatine. Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.

Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day. Who has time to prepare six meals a day? Not anybody I know, that's for sure.

Here's a sample weight gain drink you can make up and use in your muscle building diets:

100 grams of protein powder

2 quarts of whole or 2% Milk

2 cups of skim milk powder 2 cups of chocolate ice cream

4 tablespoons of peanut butter

1 banana

Mix in a blender and drink throughout the day, in addition to your regular food meals. Add or subtract ingredients based on individual taste preferences and number of calories needed.

When you have your post-workout muscle building protein shake, throw in a serving of creatine as well.

High quality protein, aka, 'the real muscle building supplement' should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth.

When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day.

I know this sounds like a lot and you could probably do okay with 1 gram of protein per pound of bodyweight. But if you find it really difficult to gain muscle, this extra protein can help.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources.

For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. This is the best muscle building supplement around and should be the cornerstone of your muscle building nutrition plan.

Throw in a high quality creatine product and you are good to go. As for the rest, save your money and stick with the dual muscle building protein/creatine stack for massive muscle mass gains.

Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. check it out at Build Muscle and see how you can get a customized muscle building nutrition plan at http://www.mynutritionjournal.com
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A Whole Body Approach To Fat Loss

2007-02-13T05:16:00.000-08:00

Workout Routines
Author: Patrick Rigsby
Copyright 2006 The Fitness Consulting Group

What's the Secret to losing bodyfat and keeping it off?

Ask 100 different fitness experts this question, and you'll probably get 80 or more different answers. That's one reason why fitness and fat loss gets so darn confusing-everybody seems to have "the answer."

You've got 101 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.

When it comes to nutrition, there are even more fad diets than exercise theories. The Atkins Diet, The South Beach Diet, Eat 4 Your Blood Type, Low Fat, Low Carb, Low Calorie, The Zone…even Dr. Phil has a diet book.

Well, I'm going to simplify things for you. Work the whole body each session! No tricky split routines, no bodypart training…just training the body the way it was intended to function, as a whole.

Human movement, stabilization, balance and strength are the results of a whole body approach to strength training. Until recently, the fitness industry had forgotten how to incorporate the entire body in exercise programming.

The human body has over 600 muscles, all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment. This type of training handicaps the body from performing the way it is designed to function.

Training in a fixed plane environment leads to isolated results, muscle imbalance, and injury. In contrast, the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well. The three-dimensional environment of training movements, not individual muscles, enables the body to become efficient in both static and dynamic environments. Participants achieve balanced, long lasting, effective results.

This method is fun because it is a whole body approach. The same movement patterns that we used as children (pushing, pulling, twisting, lunging, squatting, stepping and balance in multiple planes) are the core of your approach to fat loss. From beginners to the most advanced exercise fanatic, this approach to fat loss and fitness will provide fun and effective workouts and lasting results.

Full body training is an extremely effective way to loose weight as involves dynamic, whole body movement that increase caloric expenditure. Training movements instead of individual muscles can also help change body composition by increasing muscle mass, increasing growth hormone output, raising metabolism, maximizing caloric output, and ultimately decreasing body fat.

Now, regardless of how great your workout is, food intake is the key factor that will either make you or brake you as far as fat loss goes. The only way that the human body drops body fat is by being in what is called a calorie deficit. This brings us back to LAW OF THERMODYNAMICS. Remember, I'll say it one more time...this law states that if you eat more calories in a day than you burn you will gain fat, if you burn more calories in a day than you eat you will lose fat, and if you eat the same amount of calories in a day as you burn you will remain constant. This is a law!!!! It is as true as the law of gravity and it is how the body works. Knowing this, it is simple. If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit. You need to get your calorie count low enough to begin fat loss, but at the same time keeping it high enough to remain healthy. The second step to optimizing you food intake is by spreading your food out evenly throughout the day. Ideally, you want to be on a five meal per day plan. By spreading your calories evenly through five small meals your metabolism works its best for you. When you constantly give your body food with small meals your body does not feel the need to store fat. On the contrary when eating large, infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again. Get on a scheduled meal plan that your body will respond to. Five meals a day, approximately three hours apart works great. A healthy start point for you protein, carbohydrate, and fat ratio's is 25% of you food coming from protein, 60% of your food coming from carbohydrate, and 15% of your food intake coming from fats.

Now, I'm going to give you an industry secret. A lot of personal trainers out there are gonna be upset with me for it is too valuable to give away, but I'm going do it any way. If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance, barring any medical conditions, a simple formula to follow is this. Take your body weight and add a zero on the end. Use that as your general guideline, split the number evenly among five meals per day and your body should be in a calorie deficit. For example if you weigh 180lbs., add a zero, your now at 1800 calories. Divide that over five meals per day, your eating 360 calories per meal. Keeping each meal balanced approximately 60% carbs, 25% proteins, 15% fat, you are eating in a healthy way to lose weight. It works!! Note, if you have any medical conditions always consult with your physician first. How quickly will you see results? Although results will vary with each individual, full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time. The results can come quicker and be longer lasting.

Article Source : http://www.articledashboard.com

Patrick Rigsby is the owner of Fit Systems Personal Training and Wellness. He is also a published author of several fitness related books and articles. You can learn even more about how to accomplish your fitness and weight loss goals in less time at his website www.full-schedule-fitness.com , where he explains several highly effective workout routines that can help you reshape your body in as little as 4 minutes per day.
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Ab Workouts – What Are The Best Ab Workout Routines?

2007-02-08T05:46:00.000-08:00

Workout Routines
Author: Mike Singh

By far the most common area of the body that people want to work on these days is their tummy. This is true for both men and women and for men, a six pack is the ultimate item on their body wish list. For women it is a flat tummy that they are after. In either case, it is important to review the various ab workout routines and identify the one that suits your needs and your body type the best.

Crunches

The first type of ab workout that is discussed here are crunches. To perform these, you should place a mat on the floor and lie on it on your back. Place your feet flat on the floor and raise your knees a little. Put your hands behind your head a slowly raise your head from the mat crunching your stomach muscles as you do so. This should be done in a smooth motion without pulling your neck. Maintain the position for two seconds before slowly releasing back to the mat. You should aim to do about three sets of thirty reps.

Knee Ups

To perform this routine, sit on the side of bench and old on to the sides with your hands. Now extend your legs outward and pull your knees up to your chest. You should feel your stomach muscles contract as you do so. Hold this for two seconds and repeat. Again this should be done in a smooth steady motion. Aim to do three sets of twenty five reps.

Knee Raises

This routine is for those who are a little more advanced and not everyone will be able to perform it on their first attempt. It is a very effective ab exercise however. First of all you will need an overhead chin up bar. Grasp it with your hands at a position slightly wider than shoulder width. Without rocking or swinging, bring your knees slowly up until you have achieved a 90 degree angle. Allow your abs to contract and maintain the position for two seconds before slowly bringing your legs back done. You should aim for three sets of ten to fifteen reps and again, this should be performed in a steady fluid motion.

You can perform this exercise straight or at an angle.

You should try to do at least one of these routines twice a week to start noticing an improvement in your abs.

Visit http://www.ellipticalz.com/ to read articles about elliptical exercise equipment and eliptical exercise equipment.
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Abdominal Exercise And Weight Loss

2007-01-29T14:34:00.000-08:00

Muscle Building
Author: David McCarthy

When most people start on a weight-loss regime the first thing they wish to attack is their waistline. They start off with visions of turning a beer gut into an abdominal six-pack. After a few weeks of strenuous exercise nothing appears to happen and soon they lose confidence and give up.

This article is designed to explain, in laymen's terms, why this happens and why you may be using the wrong exercises, or possibly the right exercises at the wrong time. Either way you are doing yourself no favors.

Never give up because only losers quit. We've all heard the old saying: "The height of stupidity is to repeat the same thing and expect a different result." If it isn't working you try a different routine and you keep doing that until you find the routine that does work, that is the way of winners.

Why These Exercises do not Reduce Waist

The first thing you must accept is that all abdominal exercises only strengthen abdominal muscles, if those muscles are covered by a layer of fat when you start they will still be covered by the same layer of fat when you finish. You will have stronger abdominal muscles but you will not look any different. Therefore your attempt to create figure from fat will have failed. The secret to making these abdominal exercises work is to lose fat first. You lose fat by diet and aerobic exercise, by burning more calories than you take in with food. When you have reduced your waistline to a more natural size you can then take up abdominal exercises and start working on that perfect six-pack.

Weight Loss

In a nutshell you need to reduce your calorie intake and burn some calories off by using light exercise. Losing weight can only be achieved by eating less and moving more. Forget the complicated scientific formulae, it all boils down to eating less and moving more.

Exercise Wisdom

Conventional wisdom claims that you need to exercise for 30-minutes each day and that this demand can be broken down to six five minute sessions or three ten minute sessions, whichever suits you best. You can carry out aerobic exercise using simple methods like parking your car as far from the store as possible and forcing yourself to walk further. Maybe walking up the stairs instead of using the escalator, any small act of this nature that adds to your normal exercise output is aerobic exercise and burns calories.

Eating habits

Furthermore it makes sense to eat five or six meals each day rather than two or three. Why? Because you will eat smaller meals and it is better for your metabolism to deal with smaller meals rather than large meals. You can also eat between these meals providing you restrict it to a piece of fruit or a raw carrot. Dieting doesn't have to be hard it has to be sensible.
Your brain doesn't get the message that your stomach is full for at least twenty minutes after it is full. How often have you eaten way beyond the capacity that is required simply because the message hasn't got through?

Conclusion

There is no point in attempting abdominal exercises while you still have a layer of fat and expecting a figure improvement. Muscle building and weight loss are separate subjects that should be approached individually if you are to get the best results.

This article is (c) Copyright David McCarthy 2005 and may be reproduced in its entirety with no additions.

Article Source : http://www.articledashboard.com

David McCarthy is webmaster of www.recipesmania.com a website devoted to freely sharing knowledge on all facets of food, cooking, weight loss, food related health subjects and a free weight loss program. It contains recipes for all occasions from health to partying.
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Add Intensity To Your Muscle Building Workout

2007-01-22T04:47:00.000-08:00

Muscle Building
Author: Richard Mitchell

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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Advice for Healthy Living in 2006

2007-01-16T22:34:00.000-08:00

Workout Routines
Author: Anna Fleet

With the New Year now upon us, it's important to give pause and consider making some positive changes regarding the state of your health. As they say, there's no time like the present. People the world over often make resolutions to do something to better themselves in the coming year. In 2006, consider doing something that will benefit your overall health. The following suggestions may just help to ensure that you're able to make New Year's resolutions for many years to come.

Get a Check-up - An excellent place to start when considering lifestyle changes is with an honest assessment of your health. At this stage, it wouldn't hurt to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can begin the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you're a smoker, if you're overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.

Drink More Water - Make another profound difference to your health by consuming more water. Many people make the mistake of assuming that they've received enough water from the various pop, coffee and other beverages they've consumed in a day. This is not entirely accurate. Ideally, one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.

Get Moving - Exercise is yet another effective way to maintain optimal health. That's not to say that one has to become entirely committed to working out each and every day, but it's in every individual's best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It's one that can be completed without supervision, without props, and without any previous experience working out. Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.

Pay Attention to Nutrition - Diet also plays a significant role is one's overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The "food pyramid" is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups - grains, vegetables, fruits, dairy and meat (or protein) - in their diets. Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what's ideal for one person isn't necessarily ideal for the next.

By following these few simple suggestions, you can take control of your health and your life in 2006. Good luck!

Article Source : http://www.articledashboard.com

Anna Fleet is a certified personal trainer. When she is not working out or helping others achieve optimal health, she is the face and voice behind www.fitnessgear101.com – an excellent online resource for information about Fitness Gear Information , Aerobics Equipment , and Workout Routines .
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Amino Acids for Muscle Building Are King Daddy

2007-01-09T05:50:00.000-08:00

Muscle Building
Author: Fred Fishburne

Amino acids are the building blocks of proteins and muscle tissue. All types of physiological processes relating to sport energy, recovery, muscle strength gains and fat loss, as well as mood and brain function are intimately and critically linked to amino acids.

Amino acids fall in to two classifications, indispensable amino acids (IAA) or essential amino acids and dispensable amino acids (DAA) or not essential amino acids. IAA’s must be supplied by food. DAA’s can be synthesized by the body.

What makes free form amino acids King Daddy for building muscle? The answer is bioavailability - how much of what is ingested makes it to where it is to be used by the body and how long it takes to get there. Free form amino acids can enter in the general circulation within 15 minutes, making them readily available for metabolism at the site where they are needed. Ingesting amino acids before, during and after training can prevent mental fatigue, as well as provide a source of energy to help prevent muscle protein catabolism and speed recuperation.

Amino acids from food take two to four hours to reach the muscles. Even if you eat the right foods soon after training, the nutrients will arrive at the muscle too late to take full advantage of the window of opportunity of recovery.

The answer is supplementing with amino acids, which quickly enter the bloodstream from the small intestines. They do not have to be digested and converted by the liver. Certain amino acids, arginine, methionine and glycine are used to make Creatine phosphate, which converts to ATP and is used as an energy source during intense training.

Combining creatine powder with amino acid supplements is a great way to build muscle fast. Add 5 grams of glutamine powder before and after training and before bed and you will be the talk of the gym (That’s 15 grams total). Don’t forget to add some tyrosine (2 grams) before you workout and feel the strength. Tyrosine also helps mental recovery and helps mid afternoon slump. Throw in 5 or 6 grams of arginine daily and see the pump hang around much longer. Amino acid complexes are a great foundation to build on with these above mention single amino acids. Branch chain amino acids (BCAA's) are worth taking a look at as well. It’s all about the speed of absorption that makes these babies King Daddy.

Essential amino acids can be found in meats and poultry, fish, eggs and dairy, such as cheese and milk, as well as in many plant sources, such as grains and legumes. So be sure to keep these foods at the forefront of you diet.

Amino acids can also help prevent the body from using muscle as fuel during intense training. Certain amino acids have been shown to aid in the metabolism of fat and the release of growth hormone. Amino acids also strengthen the immune system which is key in body building athletes.

Fred Fishburne and his wife are owners of ProHealth Nutrition, Inc., a very successful health store in McDonough, Ga. Visit them at: http://prohealthnut.com
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An Understanding Of The Micro Processes In Muscle Building

2007-01-05T06:27:00.000-08:00

Muscle Building
Author: Joe Okoro

What are the micro processes that goes on to bring about the necessary changes in the body? Well these processes involve the hormones and biochemistry chemicals that forms the metabolic processes in the body. Hormones are the main element of the muscle sculpting activity. When the hormones stops functioning the way it should, you can not reach your goal of peak performance in muscle building. Therefore these hormones need balance just as every other things in life needs balance.

It may also interest you to know that these hormones regulate the flow of the chemicals in the body, which is the metabolic process which decides whether we stay alive or not. Therefore metabolism is the life sustaining force behind every living thing. We will be discussing some hormonal glands which all play vital role in the muscle building activity.

The Thyroid Glands: This gland is situated close to the back of the head, by the neck region. Production of hormones is pumped to this region to stimulate the body's movement. This gland also work with another gland called the endocrine glands to produce such nutrients as trilodothyonine hormones and thyrotropin.

Endocrine glands: This gland secretes hormones for the body use. The main function of these gland is that it aids in transporting cancer cells, virus, and bacteria out of the body. Thus it help in body's ability to resist diseases.

Adrenal glands: These are organs that secretes the hormones. It works with the adrenaline secretion. The ill effect that lack of this organ in the body is that it can cause high blood pressure to occur, which will increase the beating of the heart rate. Some micro actions of these combination can result in the emission of steroids.

Steroids and metabolism plays a role in muscle building, namely in the diet and exercise plan of the builder. There is a substance called Epinephrine, this can form adrenaline substance while relaxing the passage ways of air and simultaneously constricting the blood vessels. When this action is altered, it could cause severe loss of blood or asthma may develop in the person affected.

The body's metabolism is a process we need to have some basic understanding in order to appreciate how the body works and how movements is effected in some vital parts of the body. This will help us to have full knowledge and adapt our plans accordingly.

Joe Okoro writes about Muscle Sculpting, fitness and Body building in his free reports. You can sign up for his courses and get additional information by visiting: musclesculptingonline.com
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Anabolic Steroids: Great For Muscle Building And Fat Loss, But Are You Aware Of Steroid Laws

2006-12-31T05:35:00.000-08:00

Muscle Building
Author: Bob Howard

Ask the average “Joe or Jill” citizen what anabolic steroids are and they’ll say that these are vile and deadly drugs only used by the depraved of society. The use of these drugs by legal-aged adults for muscle building and fat loss is routinely labeled “drug abuse” and not surprisingly thanks to the influence of the mainstream media, the average American puts steroid users into the same degenerate group as heroin or cocaine users. Then you have overzealous and politically motivated law enforcement agents and prosecutors who add to the problem by cracking down hard on these “dangers of society.”

Until the late 1980’s obtaining these drugs for muscle building and fat loss was relatively cheap, easy, and safe. Simply make contact with someone at your local gym and for less than $100 you had a 6 to 8 week supply of the drugs. But with Ben Johnson’s much-publicized positive drug test at the 1988 Olympics, combined with the reclassifying of anabolic steroids as controlled substances in 1990, it’s not surprising that they became part of the drug war in 1990.

Anabolic Steroid Control Act of 1990

The Anabolic Steroid Control Act of 1990 added anabolic steroids to the federal list of controlled substances, thereby making the possession of steroids for non-medical purposes, a criminal offence. The Act essentially put the drugs in the same legal class as such other street drugs as heroin, cocaine, and barbiturates. Individuals caught illegally possessing anabolic drugs - even for purely personal use - face immediate arrest and prosecution. Also under this Act, it is unlawful for any person knowingly or intentionally to possess these drugs for fat loss or muscle building unless they were obtained directly by a prescription from a medical doctor. Other subsections of the act include:

O A first offense simple possession conviction is punishable by a term of imprisonment of up to one year and/or a minimum fine of $1,000.

O Simple possession by a person with a previous conviction for certain offenses, including any drug or narcotic crimes, must get imprisonment of at least 15 days and up to two years, and a minimum fine of $2,500.

O Individuals with two or more such previous convictions face imprisonment of not less than 90 days but not more than three years, and a minimum fine of $5,000.

O Distributing or possessing them with intent to distribute, is a federal felony.

O An individual who distributes or dispenses anabolic steroids, or possesses with intent to distribute or dispense, is punishable by up to five years in prison (with at least two additional years of supervised release) and/or a $250,000 fine ($1,000,000 if the defendant is other than an individual). Penalties are higher for repeat offenders.

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his anabolic steroids articles? steroids Article.

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Andropause and Testosterone

2006-12-27T12:37:00.000-08:00

Muscle Building
Author: Cathy Taylor

Andropause occurs as a result of plummeting levels of testosterone, the dominant male hormone. This hormonal function starts to decline gradually as men age. Just like menopause, when decreasing levels of estrogen (the most dominant female hormone) play havoc on the female body – it can apply to men as well. Because of this condition, symptoms such as the loss of libido, impotence, and depression may present themselves.

Let's shy away from Andropause for a second and focus on testosterone. What comes to your mind when you think of the word: testosterone? Body builders hugging their 10 lb jars of whey protein before a pose down? Mark McGwire and the bottle of andro found stored in his locker? Pumped-up, muscle-packed men strutting the boardwalk in Venice Beach?

Testosterone is much more than defining the idea of an alpha male. This hormone regulates numerous processes in the male body besides sex-related functions and muscle building. Blood sugar controlled to normal levels, the regulation of cholesterol, oxygen uptake, enhances the immune system, and helps to create healthy, strong bones. All of these are all attributed to the work of this one hormone.

Metabolic processes are also speeded up, like cell production and cell growth. In addition, Testosterone appears to help in mental concentration, improves mood and is reported to prevent depression and even Alzheimer's disease. Testosterone isn't simply an ingredient found in steroids that pack muscle mass. It is an integral part of the human body that helps shape, build, and maintain bodily processes.

Andropause is responsible for plummeting testosterone levels. Before learning more about testosterone, let's examine how Andropausal men's bodies work and result in this decline. Testosterone is developed in the brain. The pituitary glands in the brain produce a hormone called luteinizing hormone responsible for giving one special order to the testicles: produce testosterone!

Remember, the brain does not produce ¨T.¨ It regulates the glands which produce the hormones that send receptor messages directly to the testes. The combination of failing testes and the inability of the pituitary gland to send messages to the testes is the reason for testosterone decline.

If the pituitary gland is not secreting enough of the luteinizing hormone, the testes will not function. On average, 5 grams of testosterone are made daily. The secretion of this hormone is prominent during certain times of the day, most notably in the morning and sundown. Semen is also affected – less is produced as we age.

¨T¨ hormones work by connecting themselves to proteins in the blood. These proteins follow through the bloodstream and reach the vital areas of the body where the hormone works. A small amount of testosterone does not attach themselves to any protein – these are called free testosterone.

This free hormone is the most impactful hormone in your system. When Andropause comes to fruition, more testosterone attach themselves to proteins, leaving less of the free testosterone available. As you can see, proteins can have a reverse effect on us as well! It is a paradox – a hormone working too hard does more damage than good!

As men grow older, androgen levels start to decline. Remember guys, estrogen is to women as androgen is to men. Androgens are produced in the adrenal gland (located above the kidneys) and in the testicles. These hormones are responsible for producing sperm, promoting sex drive, aiding with erectile function, and helping determine the gender of an unborn child. If you are a bodybuilding enthusiast, please note that lack of androgen will affect your muscle build, causing decreased muscle mass and loss of strength.

No amount of whey protein, creatine, or glutamine can remedy this problem. Instead of building six-pack abs, you will have increased body fat in the areas you need it least. Squats (total body building exercise) and deadlifts (compound exercise that works the back) are nearly impossible to perform, as Andropause can cause osteoporosis (loss of bone tissue) and back pain. This should not deter you from having a daily exercise regimen, however.

Exercise has been scientifically proven to lessen the effects of testosterone loss and your routine should be altered to accommodate this as you age.
There are also alternatives such as testerone cream that can help you regain your sex drive and stamina. With the right nutrition, including diet and exercise, Andropause can be a comfortable passage.

About the Author

Cathy Taylor is a marketing consultant with over 25 years experience. She specializes in internet marketing, strategy and plan development, as well as management of communications and public relations programs for small business sectors. She can be reached at Creative Communications: creative--com@cox.net or by visiting www.menopauseinfo.org or www.internet-marketing-small-business.com
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Are you having trouble building muscle?

2006-12-25T14:22:00.000-08:00

Muscle Building
Author: dpm

Have you been going to the gym regularly for months and haven't been able to put on any serious poundage? If you answered yes to any of these questions, it's time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It's time to get out of the "3 meals per day" mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn't need supplements at any other time. Don't use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they'll get. This couldn't be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it's quality not quantity.

Do I get enough rest and recovery time?

When you workout you're not building your muscles, you're breaking them down. The reason why you looked "pumped up" when you're in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you're not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body's number one time for building muscle. This is also why it's important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn't it?

So you can see that despite what you read in magazines or on the web about building muscle, it's surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you've got any questions, I'm available on the forum on my site. See links in my bio.

Article Source : http://www.articledashboard.com

This article was written by Darren Macleod, writer for Muscle&Strength, the Muscle Building Megasite . Also check out the muscle building workouts section on Muscle&Strength.
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Arm Exercises For Beginning Bodybuilders

2006-12-23T07:51:00.000-08:00

Muscle Building
Author: Rick Mitchell

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.

3. Preacher bench curls - 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips - 3 sets of 10-15 reps.

2. Close grip bench press - 3 sets of 10-15 reps.

3. EZ bar lying extensions - 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm 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.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to http://www.bodybuildingadvisor.com/index.html Bodybuilding Advice to learn more about the issues covered in this article.
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Baby Boomers Moderate Exercise; Notice Scarcity of Seniors In Marathons

2006-12-20T22:40:00.000-08:00

Workout Routines
Author: Tom Attea/NewsLaugh.com

Baby boomers, who exercise more than any generation before them, have been flocking to orthopedic surgeons to tend to their aching tendons and joints.

As news of the growing need for surgical intervention spread, a number of boomers have found the willpower to moderate the intensity of their workout routines.

Personal experience has also confirmed the wisdom of moderation. For example, one inveterate marathoner was shocked by the surprising perception that there were not a lot of senior citizens dashing across the finish line in the New York Marathon.

He began to wonder if at a certain age less strenuous activity might actually be, not only the better part of healthcare, but all that's generally possible. He also began to ask himself if seniors who persisted in intense physical challenges like the marathon were absent at or near the finish line because they literally dropped by the wayside. He dismissed that possibility, because it really brought into question his hope for up-to-the-last-minute youth.

He shared the possible advisability of moderation with a fellow boomer, who happened to be his girlfriend. She agreed to take it into consideration but required proof of the astonishing comeuppance. So, while working out at her gym, she looked around and noticed, to her amazement, that there were not a lot of seniors sweating along with her, especially on the running track and in the weight room.

Most unsettling of all, she noticed that a confounded lot of the runners looked younger than she did.

She dared to break the stunning revelation to a friend, who told her boyfriend. Since hot news has a way of making it through the boomer vine, soon the bewildered generation was abuzz with the invitation to moderation.

Being serious about their health, many have researched the bone-crushing consequences of persistent over-exercise and have discovered that that they really should take it a little easy on themselves, especially since many of them are flirting with age 60. It seems that if they can persuade themselves of the wisdom at least some moderation they will go a long way toward preserving their knees, ankles, and assorted joints, tendons, and muscles. They could also save on visits to the surgeon.

As expected, however, hard-line boomers are adopting an over-exercise-until-you-drop attitude.

As one recalcitrant member of the group said, "Hey, it's like exercising came with the genes. I can't change my routine anymore than I can change my feet, which wake up every morning, ready to run for miles."

This group is so determined they plan to exercise excessively, even if it means hobbling into old age due to self-inflicted hobbling. As another member of the over-exercise or you're over-the-hill group stated, "Look, if I'm going to need a knee replacement or two, I might as well be one of the first in my generation to get one."

Article Source : http://www.articledashboard.com

Tom Attea, creator of Newslaugh.com, has had six shows produced Off-Broadway and has written comedy for TV. Critics have called his writing ""delightfully funny" and "witty" with "good, genuine laughs."
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Before You Burn

2006-12-19T10:36:00.000-08:00

Muscle Building
Author: C.J. Gustafson

Information About Weight Training Routines For Beginners

So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders. Many individuals work weight training into their overall exercise routine in combination with cardio workouts or other activities. In order for a weight training routine to be effective, it needs to be targeted to produce specific results. The exercises you include will be different depending on what you want to accomplish.

Basic Weight Training Workouts

When first getting started with weight training programs, it is important to learn proper technique before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a pattern or routine to help you stick to your program and get consistent results. For beginners, training for a half hour or 45 minutes two to three times each week is recommended. As noted, the exercises you include in your routine will depend on the results desired.

Strength Training Workouts

A muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbells according to the same workout routine will condition their muscles to perform at a certain level and will maintain and tone muscles. To increase strength and bulk, the muscles will need to be forced to lift beyond the normal range, hence the saying, no pain, no gain.

To exceed current capacity and improve muscle strength, a workout should progressively add more weight, sets, or repetitions in a set. It may become necessary to move to a different type of lifting exercise. Those who want to increase strength while minimizing growth of muscle mass should aim for the maximum number or repetitions possible for each weight, rather than trying to lift heavier than anyone else.

Muscle Building Routines

A muscle grows and strengthens when it is pushed beyond its average capacity. Those who want to add muscle quickly will lift heavier and use different techniques to "shock" their bodies into growing muscle. Many people agree that free weights are better suited to building muscle than resistance machines because they force all the muscles to work to support the weight, rather than allowing the machine to help. It is also important to include exercises that target certain areas, such as chest presses, bicep curls, calf raises, or back squats.

Building muscle also requires recovery time for the muscles to adjust. This involves getting the proper nutrition, sleep, and breaks between workouts. Most weight training programs geared at adding mass suggest a recovery time of two or three days in between training sessions. You may decide to do circuit training or cardio exercise in between, but be aware that burning too many calories can limit muscle growth. Many people who have difficulty adding muscle mass are making the mistake of working out too much.

Weight Reduction Workouts

Muscle weighs more than flab, and this has caused some people to get upset with their weight lifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person could actually gain weight because they are building muscle quickly. Those who want to lose weight will apply the opposite approach from muscle building. They should lift smaller weights with more repetitions and work in cardio activities more frequently.

Types of Equipment

There are several types of weight training equipment available from basic free weights such as dumbbells and barbells, to weight training stations and variable resistance machines.

Free weights generally engage more of the body's muscles during a workout. Because you are not relying on resistance or other support to stabilize the weight, you improve coordination as well. However, this can make free weights more dangerous for beginners who do not have proper technique or who select weights beyond their capabilities. Free weights typically take up less space than training stations and can be purchased in the amount, style and price range to fit any budget.

Resistance training machines use the design of the machine to target a specific muscle and work it without the assistance of other related muscles. There are several types of resistance machines. Some apply a constant resistance throughout the muscle movement. They place maximum resistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended. Free weights such as dumbbells fit into this category, but there are also machines with cables and weight stacks that provide constant resistance.

Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscle depending on the flex or angle of the joint. Thus resistance is increased at the point where an improved angle makes it easier to lift. The better quality machines utilize the results of extensive research to help improve results, minimize injuries and provide a variety of workout options.

Tips and Suggestions

Whether you are using free weights or weight benches and other equipment, it is important to have your health checked before beginning an exercise program, especially if you have had recent health concerns, are overweight, or have not been active for several months. It is also advisable to work with a fitness consultant or therapist at first to establish a weight training routine that is within your abilities and that is geared toward the results you hope to achieve.

Diet and fat intake can also affect your weight training program and many people consult with a nutritionist before beginning a training program. Building muscle requires different foods than losing weight so avoid frustrating your efforts by getting some informed dietary information before starting.

As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you will begin to feel more active, energetic, and happy shortly after beginning your weight training program, but the loss of weight or growth of muscles will take longer. The results can be subtle at first. Take photos or record weight, size and other information before beginning and compare weekly to see your progress more clearly. This will help you realize that change is taking place and you will be more likely to continue with the workout routine.

About the Author:

C.J. Gustafson is a successful writer for http://www.fitness-n-exercise-equipment.com " http://www.fitness-n-exercise-equipment.com your shopping guide for home exercise equipment, http://www.fitness-n-exercise-equipment.com/home_gyms.htm " complete home gyms , treadmills, http://www.fitness-n-exercise-equipment.com/elliptical_trainers.htm " elliptical trainers and more. Copyright 2005 Fitness-N-Exercise-Equipment.com

Best Weight Lifting Workout Tips

2006-12-17T04:56:00.000-08:00

Muscle Building
Author: Jim OConnor

After twenty plus years of celebrity fitness training in Beverly Hills, California, I would like to share with you my top six, most effective, weight lifting tips. If you follow these tips, you will know you have accomplished the maximum in the least amount of time.

Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history, and overall objectives.

1. Use Multi-Joint Exercises

You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.

2. Focus on Form Before Weight

While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!

3. Repetitions Should Be Slow and Controlled

Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.

4. Proper Rest Between Workouts Is Critical

Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10+ days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights.

5. Don't Do Too Many Sets

Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.

6. Track Your Progress

Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.

If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development.

*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!

Jim O'Connor - Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967

Article Source : http://www.articledashboard.com

Jim O'Connor is an Exercise Physiologist, author, and publisher located in Beverly Hills, California. He combines his education with practical knowledge to promote Wellness Word.com. To discover additionalweight training workout tips visit Bodybuilding Hub.
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Bigger Body muscle bars...

2006-12-16T07:58:00.000-08:00

Muscle Building
Author: jamsells

Here is how to eat your way top massive gains

Commercial Calorie bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don't think they are worth the money… for that kind of investment I would purchase a good and proven weight gainer

But for those of us who want mass, and are always looking at the mirror to see gains I have a great solution...Make your own MUSCLE BARS.

Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE - if you want to gain mass at an accelerated pace...EAT FAT! Yes don't avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth.

I have never known any one to gain mass on a low fat diet, it just will
Not happen and let me tell you, if you are getting fat on a high calorie diet, I would not accuse your fat intake, no! Rather I would accuse the simple sugars in your diet. Also a low fat diet will lower your testosterone levels, something you want to avoid when you are trying to gain weight...

also you should Know that it is far easier to lose weight or fat if you first gain muscle mass(with some fat)first then try to lose the fat before trying to build muscle mass…this is true even if you are obese

my overweight clients, I first get the to build muscle before trying to lose fat...it way easier since muscle tends to increase your metabolism on a permanent basis, making you a fat burning machine. However not all fats are created equal, you want to avoid the saturated kind (as found in animals) and consume
The essential fatty acids...EFA's fats are energy and your body will burn it if you train correctly as espoused in the fastmuscles growth system...http://www.fastmuscles.com

The recipe that follows is simple to make and it will provide you with several days' worth of weight gain dense snacks...
The next time you are heading out to your workouts; consume one of these babies and watch the energy boost. And you will not have to resort to the use of candy bars or some unhealthy snack

1/2 cup butter
1 cup apple juice concentrates (the frozen kind)
1 teaspoon vanilla
3 whole eggs
2 cups whole wheat flour
1 cup raw wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup sunflower seeds
1 cup pecans
1 cup raisins
1 cup chopped dates

Preheat the oven to 350 degrees; blend the butter, eggs, apple juice
And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture.
Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh
You will get 12 bars out of these and each one gives you
561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein...
And cost you less than a dollar each....
If you want to increase the portion value, include two scoops of massive growth

Hope you enjoyed this article...

Article Source : http://www.articledashboard.com

About the author: rob maraby is the author of the fastmuscles program,, it is a new revolutionary program that targets the CNS, uses low frequency high intensity training to tap the deepest muscle fibers of the human body and allow you to gain muscle mass at an accelerated pace read more about it at www.how-to-gain-weight-fast.com/
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10 Reasons Why Bodybuilders Fail To Grow

2006-12-13T22:30:00.000-08:00

Muscle Building
Author: Wade McNutt

Fail To Plan, Plan To Fail

Top 10 Reasons Why Bodybuilders Fail To Grow

By Wade McNutt, National Natural Bodybuilding Champion

Are you frustrated with the lack of growth you're experiencing? Then read on…

FACT ONE the reason bodybuilders don't grow is because they don't know what state there body is in to start with.

FACT TWO they don't know how to change the state they are in to induce growth. . Guess what? If you do not train properly you will never stimulate you muscles to grow. Improper training is one of the biggest reasons why most people never get the desired results form training.

FACT THREE they do not know what route to take to get there (build muscles). Most bodybuilders have no real system that changes as there body gets used to the training stress they are currently handling. They walk in the gym pick random exercises and rep ranges put there time in and come home. Where is the science in that?

FACT FOUR (which occurs primarily with steroid users who artificially build there muscles) is they can't keep the muscles they built with drugs because they don't know how to train or eat in the first place. Once they stop taking drugs there muscles disappear leaving them skinny, fat and in a worse state then if they had never used drugs.

FACT FIVE they do not regularly monitor biofeedback to determine when to change their training to continue growing. If you are not keeping record of your training there is no way you are maximizing your gains. Journal keeping allows you to track your process over years enabling you to fine tune your training and keep the gains coming continuously.

FACT SIX they select exercises that work only work their strengths. Seldom or rarely do they work on their weaknesses and create a truly outstanding balanced physique.

FACT SEVEN Bodybuilders get sucked into bogus well marketed supplements and glitzy magazine adds to look for quick fixes instead of implementing a systemized, training and nutrition.

FACT EIGHT they do not generate enough intensity in the gym to force the body to grow. Intensity is a very misunderstood term in bodybuilding and most individuals are kidding themselves into believing they are training intensely enough to really grow.

FACT NINE they do not invest in professional specific coaching to help them achieve their best results. Consider this what athlete in the world got to the top of his game without coaching. I will tell you absolutely none! Many bodybuilders erroneously think that they can maximize muscle growth with out coaching. Guess what they are dead wrong!

FACT TEN they let their EGO get in the way of learning the correct and most efficient way of training. They do not listen to or follow sound science or consider what other people have to say. They spend their time shooting down authorities in the sport or spouting off about their own hair brained training routine. Great athletes are life long learners. They check their ego at the door and are always looking for ways to improve, integrate and apply new training information.

I could go on about this for the whole book but you get the idea. Analyze your own thoughts and training and see if there is anything holing you back. Then eliminate your weaknesses and move forward on the path to greatness. By constant and honest self analysis you can be sure to achieve greatness in any field.

Unfortunately, drug usage has become rampant in sport and society itself. This is the current state of bodybuilding today. Many athletes get frustrated with their progress and start using drugs.

Current bodybuilding practices are so devoid of a scientific system in training that it has led to widespread and insane drug use. This abuse of drugs in turn has destroyed more physiques and made the current crop of bodybuilders look more like cartoon freaks and leftovers from the Frankenstein labs.

Not only have current bodybuilders lost the respect of society, bodybuilding has become the laughing stock of the sport world. The primary reason for this is that bodybuilders have lost respect for themselves and their bodies.

True bodybuilding is about right training, nutritious eating, a positive mental outlook, and a deep respect for yourself and others. At Freaky Big Naturally we practice and teach these ideals.

The bottom line is…

If you don't know how to build muscles without drugs you can never keep the muscles you build with drugs. Drugs are kind of like traveling internationally without a passport. You may get to your destination but you won't be able to stay there and sooner or late you will be deported back to where you came from.

About the Author

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Championships competitor. He has combined the secret techniques of Eastern Yoga Masters with cutting-edge, scientific,
muscle building methods to produce a revolutionary new system called Freaky Big Naturally. Learn more at http://www.WadeMcNutt.com and http://www.FreakyGrowth.com
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The Reality Of Strength Training

2006-12-12T12:47:00.000-08:00

When strength training became a popular way of athletic preparation back in the 50's and 60's, everyone was rushing to find the "best" way to train. Back in these early days, very little attention was given to the "scientific" aspect of the sport. Your average lifter would train using basic lifts, receive proper nutrition from a variety of foods and give their bodies time to rest and recuperate. It was that simple. No complicated supplements, special "lifting techniques" or masses of ineffective information. Just basic, sensible lifting.

When the "fitness boom" of the 70's hit, people began questioning these methods and demanded scientific evidence to support these training theories. Companies realized the potential to make a profit and began flooding the strength training world with ineffective supplements and equipment. If I had a dime for every "break through fitness program" I've seen, I'd be rich. Over the years, strength training theories have actually gone downhill. Hard, persistent and dedicated work in the weightroom has been overtaken by a mass of miracle weight-gain pills and bogus bodybuilding programs. People always seem to be looking for an easier route to attaining a muscular build.

The reality of it all is that attaining an "in-shape" and strong physique is not purely a matter of science. The fact of the matter is that the achievement of this ultimate goal is not complex. That's not saying it's easy, but it really isn't as complicated as most of the "experts" make it out to be. Successful lifters must have tremendous focus and tolerance for pain. They must persevere in all situations and continually place their bodies under greater stress in order to better their physiques. They must eat the right foods and avoid the wrong foods and ensure that their bodies are receiving adequate rest. I have great respect for each and every individual out there who is able to continually and systematically follow these guidelines on their quest to mind-blowing muscle mass and strength. However, far too often we see serious lifters over-analyzing every situation in the weightroom; Extremely simple things that will do little to nothing in bettering their current lifting approach.

The bottom line is to provide your body with a stimulus for growth using basic compound lifts, feed your body by consuming the proper nutrients, and give your muscles time to rest and recuperate. If you have these three elements down, there really isn't a whole lot more you can do to increase the effectiveness of your lifting regiment.

So why is it that every time I go to the gym I see the same misinformed people, week in and week out, slaving away on endless sets of concentration curls and tricep kickbacks? It makes me cringe when I see some of the ridiculous techniques these "lifters" are using. What you put in is what you get out, and submaximal intensities will yield submaximal results. The tougher the lift is, the better your body will respond. The whole idea behind weightlifting is to yield an adaptive response from the musculature, meaning the body must believe it is in life threatening danger. I don't care what anyone says, heavy squats, deadlifts, bench presses, overhead presses, rows and chins are the toughest lifts and without a question the most effective. Don't get me wrong, isolation lifts can have their spot in a successful routine, but certainly not in place of these basic compound lifts.

In the end, strength training is definitely more "art" than "science". I don't know everything about everything, but I'm certain of what I'm certain of, and I'm certain that the basic principles of gaining size and strength that were first put forth in the 1950's still hold true to this very day. Stop making it more complicated than it has to be! Get into the squat rack and squat! Load up the bar and deadlift! Yes, these are the toughest lifts, and that is exactly why you should be doing them! Building muscle and gaining strength is simple! Do you want to get big and strong? Then forget about all of the useless theories people seem to constantly put forth. Stop over-analyzing every situation. Stop wasting your time on useless debates about the latest breakthrough training principles. Go to the gym and train!

"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed."

- Steve Justa

About The Author

Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can find more information by visiting his website: http://www.MuscleGainTruth.com/

4 Fatal Muscle-Building Myths Revealed

2006-12-10T19:42:00.000-08:00

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need.

If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.

A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.

Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.

It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise.

Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

If you want to clear up your confusion and learn the truth behind many other popular muscle-building myths, visit my website by clicking the link below. I'll reveal why 95% of people in the gym fail miserably and will teach you how to get on the proper path toward muscle-building success.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

Muscle Building Q & A

2006-12-07T20:20:00.000-08:00

Q. I can't get enough of a pump in the gym. It's starting to frustrate me; I want a huge pump for huge gains! What can I do?

A. The first thing you should understand is what a pump really is. Contrary to popular belief, it is not caused by a flow of blood into a particular area of the muscle. Instead, it is the result of blood that has been "trapped" inside. This results in a hard, full feeling inside the muscle. However, a pump is most certainly not an indicator of a successful workout. Although it feels great, we should never use this as a guide to whether or not we are having a good workout. Use progression as your guide for success in the gym, not the pump. You would get a huge pump by doing 50 reps with a 10 pound dumbbell, but do you think this would be effective for muscle growth? There is your answer right there.

Q. I want to dramatically increase my arm size. What are the best arm exercises for accomplishing this?

A. There is no "magic" arm exercise that will yield incredible gains. Arms really don't require a lot of direct work as they get hit very hard in all of your big compound movements for your chest and back. The key to arm size is to increase your overall size. You should be devoting most of your energy into your larger muscle groups, like chest and back. Your arms will grow along with the increased poundages in your compound lifts (heavy presses, dips, rows, overhead presses, rows, chins etc). Obviously you won't find 18 inch arms on a 160 pound bodybuilder. Some arm work is necessary, just not very much. I usually do 3 sets total for biceps and triceps. Don't get too fancy and instead focus on basic, proven lifts. Barbell curls, dumbbell curls, pushdowns and close grip benches should be the cornerstone of your arm workouts.

Q. How long should I rest between sets?

A. This varies from person to person. The bottom line is to rest until you are fully prepared for the next set and can give an all out effort. Never start another set unless you feel that you have fully recovered from the previous one and that your strength will be at its peak. This will usually be anywhere from 2-5 minutes.

It also differs from lift to lift. After an all out set of deadlifts or squats, I'll usually need about 5 minutes to be ready for another set. On the other hand, I could be ready for another set of tricep pushdowns in as little as 2 minutes.

Q. I just started working out a few weeks ago. Roughly how long will it take before I am able to gain a decent amount of muscle?

A. There are too many factors involved in this one to give a straight answer. It will largely come down to your training intensity, diet, supplementation, rest, and most of all, your genetics. I don't care what anyone says, the fact of the matter is that genetics do play a very large role in bodybuilding.

One's ability to increase their muscle size and strength is largely controlled by what is, to us, uncontrollable. Don't get me wrong, anyone can get huge and look great, but the rate at which this occurs is not the same in everyone. In my case, I was able to gain a decent amount of muscle after about 6 or 7 months of training. For someone else, that same amount of muscle may have come in 2 years. Some people could have gained that much in 3 months. Some people don't even lift weights and are big! Don't obsess about it. Pour your heart and soul into your training and good things will eventually happen.

Q. What approach is better for increasing lean mass: eating 3 larger meals a day, or 6 smaller meals a day. Contrary to what people have told me, it seems to make more sense that eating 3 larger meals would be better for gaining mass since one could eat more at each sitting and thus obtain more nutrients. Which is better and why?

A. Eating 5-6 smaller meals a day is a much better approach to gaining muscle and keeping body fat off. Why? By eating smaller meals spread throughout the day you will allow your body to always remain in an anabolic state. You see, after going 2-4 hours without protein the body switches into "starvation mode" and the green light for muscle growth quickly turns red. Through thousands of years of evolution our bodies have learned to slow down the metabolism in order to conserve nutrients, thus preventing starvation. So by eating more frequently throughout the day, your body will always remain anabolic and the metabolism will stay raised. Also, smaller meals are more easily digested than larger ones. The number 1 mistake people make when trying to gain mass while staying lean is not eating frequently enough!

Q. Is alcohol really that harmful to bodybuilders?

A. Yes! Contrary to what some may tell you, alcohol consumption will have quite a negative impact on your bodybuilding goals. Why? Let's look and see…

* It is extremely high in empty calories, yielding 7 calories per gram.
* It disrupts the Kreb's cycle, which will in turn slow down the metabolism leading to increased fat storage.
* It slows down protein synthesis by up to 20%.
* It dehydrates the muscle cells.
* It blocks the absorption of many critical nutrients such as calcium, phosphorus, magnesium, iron and potassium.
* It lowers testosterone levels and increases estrogen production.
* It reduces insulin like growth hormone by up to 42%.

About The Author

Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can find more information by visiting his website: http://www.MuscleGainTruth.com/

Revealed: The Truth About Massive Biceps & Triceps

2006-12-05T04:15:00.000-08:00

It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms.

Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?

While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.

In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.

What do these 3 points tell us about effective arm training?

The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!

So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue.

Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.

If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training.

This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:

Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps

Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps

Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.

If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible.

To learn about the proper methods for training your chest, back, legs, shoulders and abs as well, visit my website by clicking the link below. You can gain instant access to a complete online video lesson series outlining these techniques in detail.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

The Perfect Rep Range For Building Muscle

2006-12-01T15:54:00.000-08:00

No matter what you read or who you talk to, everyone has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth. In this article I’m going to clear up the confusion once and for all and reveal what I believe to be the most effective rep range possible for maximizing your results in the gym.

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating maximum muscle growth. For every set that you perform in the gym, you should utilize a rep range of 5 to 7.

This means that the weight should be light enough that you can complete 5 reps using proper form, but heavy enough that you cannot complete more than 7.

What's so special about 5 to 7, you ask? Well…

1) Each set will only last between 20-30 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort.

Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time.

2) Muscle stimulation will be maximized.

Utilizing a rep range of 5 to 7 you will force your body to tap into your "fast twitch muscle fibers", which are by far the most responsive to muscular growth. This will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size.

4) Lactic Acid production will be kept to a minimum.

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated.

Okay, so we've established that a rep range of 5-7 is the most effective means of stimulating muscle growth.

However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps.

For this reason, a rep range of 10-12 should be utilized for these muscle groups.

Summary:

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.
Perform 10-12 reps for the calves, abs, forearms and upper traps.

Choosing a proper rep range is just one small piece of the puzzle when designing an effective workout routine. If you want to maximize your results and learn about all of the other aspects of workout structure such as exercise selection, sets, days in the gym, bodypart splits, rest periods and more, click the link below to visit my website.
About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

Instantly Increase Your Strength On Every Back Exercise

2006-11-24T08:35:00.000-08:00

Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform?

Sound too good to be true?

I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains.

What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment.

The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenario…

You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately, you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. Not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size.

Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size.

If you aren’t using lifting straps already, get on it. You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price.

To learn how to put those lifting straps to the best use possible by implementing the most effective workout routines available, click the link below and visit my website for details.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

The King Of All Upper Body Exercises

2006-11-24T08:34:00.000-08:00

Okay, so you’re looking to pack on some serious muscle mass, right?

You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?

Good.

In this article I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.

No, it’s not a bench press or a barbell curl.
It doesn’t involve cables or chrome machines.
You won’t need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.

Sounds simple enough, right?

I’m talking, of course, about the undisputed king of all upper body exercises: the deadlift.

If you’re looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.

That’s the good news.

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across. When performed properly, they’ll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn’t come to the gym in the first place. But if it’s serious results that you’re after, this is the price you must pay.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you’ll see gains just about everywhere.

The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a “spill over effect”, and will result in new, total body size and strength gains. For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

There a few different variations of the deadlift, but in this article we’ll focus on the basic, standard bent-legged version. Let’s go over the proper technique...

Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.

Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.

Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.

Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.

Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.

I recommend performing deadlifts once a week for 2 all-out sets to muscular failure.

How many reps should you perform for each set?

Well, deadlifts are such an incredibly effective exercise that they’ll work no matter what rep range you use. My suggestion is to stay in the range of 5-7, but some people go as high as 20. Experiment and see what works best for you.

Treat your deadlifts with respect, and be prepared for the gains of your life.

To learn about some other highly effective, growth-producing exercises, click the link below and visit my website. Most trainees get their exercise selection all wrong in the gym... luckily this won't be you!

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

10 Simple Steps To Skyrocket Your Natural Testosterone Production

2006-11-24T08:32:00.000-08:00

If there is one substance that could be considered the "holy grail" of muscle growth, testosterone would be it.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with...

- Increased muscle size and strength.
- Decreased body fat levels.
- Increased sex drive and sexual endurance.
- Improved mood.
- Decreased levels of "bad" cholesterol.

Sounds pretty good, doesn’t it? Well it is, and in this article I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.

1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.

4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.

5) Reduce your intake of soy. Soy protein raises the body’s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.

6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.

9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains.

To learn more insider techniques for building a powerful, muscular body, I strongly suggest paying a visit to my website by clicking the link below. You can sign up for my free muscle-building email course to learn even more great tips.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

Massive Shoulders In A Matter Of Minutes

2006-11-24T08:30:00.000-08:00

If you’re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round “cannon ball delts” will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for. Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.

The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise.

The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.

Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.

I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.

When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.

Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.

The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can.

The key to massive shoulders is quality, not quantity.

Here are a couple of sample shoulder routines that you can use:

1) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps

If you insist on performing isolation exercises for the front and rear heads, you can use this routine:

2) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps

There you have it.

All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.

If you want to learn the specific training methods for hitting all of your other muscle groups, check out my website by clicking the link below. You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

2 Simple Steps To Ripped,Shredded Muscles

2006-11-23T17:59:00.000-08:00

Picture this scenario...

You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve.

There's just one problem...

Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.

Let's face it, no matter how "huge" you might be, no one wants to be walking around with a soft, smooth and flabby body. After most trainees have finished their "bulking" phase, they decide that it's time to "cut down" and strip off the excess body fat that they gained due to their high calorie, muscle-building diet.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You'll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 12-14x your bodyweight and focusing on consuming smaller meals more frequently throughout the day.This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

If you're looking for the complete inside scoop on maximizing your muscle gains and lowering your body fat levels, check out my website by clicking the link below. You'll have a chance to download my 250-page e-book "The Truth About Building Muscle" as well as a special fat burning course entitled "Metabolic Blast".

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

The 5 Golden Rules Of Staying Injury Free

2006-11-23T11:53:00.000-08:00

Listen, if you want to get big, you have to train big.

Entering the gym and simply going through the motions without a sweat just isn’t going to get the job done. You have to overload those muscles with heavy weight and high intensity if you want to see real results. This is without a doubt the most effective means of stimulating muscular growth.

Muscles grow due to a natural adaptive survival response, and if you don’t give them a damn good reason to grow, well, they won’t.

While training hard and heavy may be awesome for your muscles, it can be trouble for the health of your joints and connective tissue. This is simply the reality of intense weight training, and while there are no guarantees that you will be able to completely avoid getting injured, you can certainly take specific steps to lessen the chance.

An injury is the absolute last thing you could ever hope for, as it will stop you dead in your muscle-building tracks.

Down below I’m going to outline my “5 golden rules” when it comes to minimizing the risk of injury. If you can honestly say that you implement all 5 of these into your training program, then your risk of getting hurt will be much lower than someone who does not.

1) Always perform a thorough warmup.

A proper warmup is the single best thing you can do to minimize your risk of injury. This simple 15-20 minute process will prepare your mind and body for the hard work to come by increasing blood flow into the surrounding connective tissue and by lubricating your joints. I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 4-5 warmup sets for your first major exercise of the routine.

2) Always train with proper form.

This should go without saying. Every exercise that you perform in the gym should be done with proper form and technique in order to keep the stress off of your joints. If you start squatting or deadlifting with a rounded back, jerking the weights around in a ballistic manner or performing dangerous exercises you are almost guaranteed to hurt yourself at some point.

3) Always train within your own personal limits.

Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. It doesn’t matter what the guy next to you is benching and it is completely irrelevant to your training program. You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you’ll be stretching your limits and putting yourself in a very vulnerable position.

4) Always know when to quit.

If you cannot complete another rep of an exercise using proper form, the set is over, plain and simple. Put the weight down and rest up for your next set. If you start using huge amounts of momentum and jerky body motions to crank out a couple of extra reps, you’ll be on the sidelines before you know it.

5) Never ignore your aches and pains.

When you’re motoring along through a training program and are making progress from week to week, the idea of quitting just seems impossible. This can sometimes lead us to ignore those obvious injuries and pretend as if they aren’t really there as we often “work through” the pain and hope that it magically disappears.

More often than not, it will only get worse. If you feel that something definitely isn’t right and can sense that you probably shouldn’t be training, gGet the problem checked out by a professional and then take the proper measures to heal. While it may hurt your progress in the short term, the overall long-term effect will be a positive one.

You can learn even more details about keeping your joints and connective tissues healthy for years to come by visiting my website using the link below. I'll teach you the specific way to perform a proper weightlifting warmup, which will not only greatly decrease your chances of injury but will also result in virtually instant strength increases for your major exercises.

About The Author

Sean Nalewanyj is a bodybuilding author, dedicated trainer and writer of top-selling Internet Muscle-Building E-Book: The Truth About Building Muscle. Learn why 95% of trainees in the gym will NEVER see any significant results by visiting his website: http://www.MuscleGainTruth.com/

Why Your Muscle Pumps Have Nothing To Do With Your Muscle Gains

2006-11-23T00:15:00.000-08:00

Your back is firmly planted on the bench as you wrap your chalked hands around the cold, steel bar. Your training partner helps you un-rack the weight as you power the bar up and down, squeezing your chest and triceps on each grueling rep. You complete your 6 repetitions, re-rack the bar and stand up.

Your chest feels tight and engorged with blood. You take a look in the mirror, thrilled with how full and vascular your pecs appear. You feel strong, powerful, healthy and motivated to blast through the rest of your workout with your newly achieved “pump”.

Let’s face it, a pump feels incredible. For those of you who aren’t quite sure what I’m talking about, a pump is the feeling that you get as blood becomes trapped inside your muscle tissue as a result of resistance training. The muscles will swell up and increase in size, vascularity and tightness.

There is certainly nothing wrong with achieving a pump in the gym, and it is simply a natural result of intense weight training. However, contrary to what the majority of weightlifters may think, a pump is in no way indicative of a successful workout. Anyone who uses the intensity of their pump as a gauge for the effectiveness of their workout is making a costly error.

On countless occasions I've heard lifters raving about the massive pumps they get in the gym as they share methods for achieving the best pump possible. "Dude, this will give you a crazy pump!" If you have already been working out for a decent amount of time then you know exactly what I'm talking about. While a pump does feel extremely satisfying, just remember that it means very little in terms of muscle stimulation and growth.

A pump is simply the result of extra blood within the muscle tissue. Think of it this way: if I took a pair of 10 pound dumbbells and performed 300 reps of a bench press movement, I would achieve an incredible pump. If muscle pumps meant muscle growth, then super light weight, ultra high rep programs would be the most effective way to grow. Any serious lifter with half a brain knows that this simply is not the case.

Do you want to know how to truly gauge the success of a workout? Here it is…

Take your workout records (in terms of weight and reps) from the previous week and compare it to the current week. Did you improve? Were you able to either increase the resistance slightly on each exercise, or perform an extra rep or two?

If so, you had a successful workout, regardless of how much blood you were able to pump into your muscle tissue.

Building muscle mass and strength is all about training with 100% intensity on every given set and then striving to improve from week to week. If you are able to consistently achieve this, your muscle size and strength will increase faster than you ever thought possible, with or without a pump.

I hope this article cleared up your confusion on the issue of "muscle pumps". There's so much misleading muscle-building information circling around on the Internet these days that it can sometimes be impossible to know who to listen to. If you want to learn the truth about 14 other common, counterproductive "myths", visit my webste below for details.

About The Author

Sean Nalewanyj is a bodybuilding author, dedicated trainer and writer of top-selling Internet Muscle-Building E-Book: The Truth About Building Muscle. Learn why 95% of trainees in the gym will NEVER see any significant results by visiting his website: http://www.MuscleGainTruth.com/

Muscle Building News

2006-11-22T22:50:00.000-08:00

Welcome to Muscle Building News. Here you will learn the truth about working out in the gym and what you can do to improve yourself. The Muscle Building newsletter will allow you to capture the latest techniques in working out.