Asian Fitness and Bodybuilding

5 Secrets to Massive Muscles

2009-06-20T16:56:00.002+07:00

5 Secrets to Massive Muscles

If you're looking for serious muscle growth then you will need to follow some universal muscle building rules. Muscle growth will only occur when certain elements are in place and triggered correctly. There are many things you can do to improve your muscle building results like change your routine, change your sets and reps and change your diet for the better. Making these changes will change your results. Here are 5 secrets for massive muscles that you can use or consider.

1. You must lift heavy weights - How often have you heard that one? Heavy weights, how heavy is heavy? The weights must be heavy enough that by the time you get to 6 reps you are struggling to reach 8 to 12 reps. You should not be able to do 15 reps. The ideal rep range for muscle growth is 8 to 12 reps but in order to induce muscle growth you should struggle on the sixth rep while pushing for 8 to 12. You should always have someone on standby when you are pushing heavy weights.

2. Keep your workouts under 1 hour - Train with high intensity but never go over the hour. It is a waste of time and recovery energy when you go over the hour. 45 minutes is even better. The idea is to induce muscle growth by warming up the muscle area sufficiently then hitting the muscle groups hard (2 muscle groups per session is good) and then get out before the hour.

3. Do fewer sets and fewer body parts - There is absolutely no reason to do six sets of this exercise and six sets of that exercise. You can but you will get little or no results for it, especially if you're trying to lift heavy weights and train intensely. It cannot be done successfully. 2 to 3 sets per body part is more than enough to induce muscle growth, not counting your warm up sets. 2 body parts per session is all you should be concentrating on at time, some people only train 1 body part a session with great results.

4. Eat 8 meals a day - It's easier than you think. You can eat 4 solid decent meals along with 3 or 4 protein shakes. There's breakfast lunch dinner and snack and there's also the pre and post training meals or shakes, and you can fit in a protein shake last thing at night just before bed. You need those calories and protein to ensure sufficient energy for recover and muscle growth.

5. Supplements - Some might say you don't need supplements to build muscle but I say you do need some, but not most of the "supplements" that are available. After training with heavy weights under high intensity your body's entire mechanisms are completely drained, not just your muscles. You need more calories and protein than the regular person in order to recover from it and grow new muscle. You need whey protein and casein, you need a multi vitamin/mineral, Vitamin C Vitamin E, Zinc, and creatine is a great idea for its muscle building and health benefits.

Note: You should check with you GP or Health Practitioner before starting or changing an exercise program and before taking any new supplementation.

So there it is, another 5 muscle building “top secrets” that you can consider. Muscle building does take commitment, time and discipline, even if you are doing things completely wrong. If you’re not gaining muscle then you know you are doing something wrong, just remember to lift heavy weights (safely) Get out before the hour, Do less sets and less body parts, Eat plenty of nutritious food, and take some supplements.

About the Author

Darren O Connell – has over 20 years experience in Health Fitness Fat loss Nutrition & Muscle-building http://www.explosive-muscle.com http://www.topmusclebuilders.com If you're looking for Massive Muscles then this is the very best http://www.insanemusclegain.explosive-muscle.com

Top 3 Muscle Building Supplements

2008-09-04T12:59:00.003+07:00

Top 3 Muscle Building Supplements

If you're demanding muscle building from right now, you've almost certainly taken an impression of taking any of the supplements for muscle building supplements available in the market today. Each time you visit the store or shop online, it appears as if there's a latest supplement which claims to help your body build inches upon inches of new muscle by gaining more and more pounds in just few weeks.
Underneath are conferred top 3 supplements you are supposed to think about as soon as you think of supplements:-
The Top 3 Supplements for Building Attractive Muscles Are
Creatine
Creatine was supposed to be admired at one point as well as it is a supplement which almost each guy who enters into the body building feels as if he really required its intake it. Be sure that this is not going to revolve you and make you as Mr. Universe, but it will certainly help you to keep going your exercises for longer as well as more concentrated interval of time.
Creatine working is performed by supplementing as well as replacing natural Creatine stored in our body with the intention of getting used up at the time of your workout. As soon as you will get run short of Creatine, you will get exhausted along with that it will force you to stop your workout.
Glutamine
At second rating in the hit list of body building supplements, glutamine is considered. Glutamine is a kind of amino acid which helps our body to recover as fast as possible. It also helps in preventing trivial aches as well as pains in body, mainly in our joints and ligaments.
Capsules of Fish Oil
It is last in the hit list but it is not the least. Fish oil tablets are not only considered for anybody's health, excluding that they also help in increasing insulin sensitivity. Which means that at the time you use above than a certain level of carbohydrate foods, your body forces it to utilize in a proper way to build new muscles and even repair the wear and tear in muscles?
Conclusion
If you're under pressure, are demanding to figure out wherever you are supposed to utilize your hard-earned money on essential supplements, pay attention to these top listed products first. In spite of that never expect astonishing muscle building devoid of putting in required time and not considering work as essential. Read more on how to build muscle. Check out for What is the best creatine? and Learn how to lose weight.

Top 3 Muscle Building Supplements by FRANCIS ADAM

Building Big Chest Muscles

2008-07-06T19:39:00.001+07:00

Building Big Chest Muscles

When people think of building their pecs the first exercise that comes
to mind is the bench press. Now, I love the bench press as much as the
next guy, but the bottom-line is that the bench press is not really the
best choice for your chest muscle building program. At least not the
way most people perform it.

If you are serious about building your chest, here are some tips to turn the bench press into a pec-building beast:

1. Use a wide grip

For shorter guys, put your pinkies on the rings, or thereabouts. For
taller guys you may go as wide as index fingers on the rings. Widening
of the grip increases the stretch on the pecs which increases their
involvement in the lift. If you typically use a fairly close grip then
you will be probably be weaker with a wide grip. Because of this, make
sure to warm-up and work-up in weight slowly. Don't just jump to your
usual weight or you'll be asking for an injury.

2. Squeeze the bar together

By pushing your hands together throughout the movement you increase the
recruitment of the pectoral muscle fibers. Please note that your hands
don't actually move during the movement because you are gripping the
bar tightly. But by isometrically pushing your hands toward each other
you will get a similar effect to doing flyes.

3. Bring to nipple line or higher

Make sure to touch the bar on your chest at the nipple line or even
higher. This increases the activation of the chest muscles and limits
triceps involvement to a degree. You can even go as high as the
collarbone, but the weight you use will have to be much lighter than
usual.

Summary

All of these tips run counter to what most people do with the bench
press. This is because people get caught-up in how much weight they can
move. These tips will definitely decrease your strength in the bench
press, but they will also increase the stress on your pecs so that they
can grow. This turns the bench press into a great exercise for your
chest muscle building program.

Please note that all of these tips put the shoulder in a slightly more
compromised position than a traditional bench press. If you have any
shoulder problems at all you should not use these variations. Even if
your shoulders are healthy make sure to perform these variations with
lighter weight and higher reps than you would for a normal bench press.
This will allow you to get the most benefit from the exercise without
fear of injury.

Keep in mind that while changing one exercise may moderately improve
your progress over the short-term, long-term success and huge increases
in muscle and strength require you to follow a synergistic training and
nutrition program.

Building Big Chest Muscles

Six-Pack Abs Muscle Building Program

2008-07-01T12:53:00.001+07:00

Six-Pack Abs Muscle Building Program

Before we get into the exercises, let’s get one thing straight. If you have a layer of fat around your midsection then you’ll never see your abs. You could have the best six-pack in the world, but no one will ever know it if it’s obscured by fat. If this is the situation you’re in, you need to first focus on losing fat by cleaning-up your nutrition and getting on a solid muscle building program.
With that disclaimer out of the way, let’s get to some ab-ripping exercises!
Exercise #1: V-ups
Lie on your back on a semi-soft surface. A thin mat on a hard floor works well. Straighten your legs and raise your arms overhead. With your knees straight, raise your feet a few inches off the floor. This is your starting position.
From this position you are going to simultaneously raise your legs up and sit up with your upper body. This is basically a combination of a leg raise and a crunch. In the top position you should touch your toes with your fingertips, or at least come very close.
From this position you reverse the motion and go back to the starting position. Remember that in the starting position your feet are off the floor. This keeps constant tension on the muscles, making this exercise even more effective.
Exercise #2: Hanging Knee Raises
You’ll need a chin-up bar or other object you can hold on to without your feet touching the floor. Your starting position is simply hanging from the bar with your arms straight.
From this position, bend the knees and bring them up towards your chest. You want to bring your knees as high as possible. In fact, if you are strong enough you should curl up into a ball by leaning back slightly and bringing the knees up as high as possible.
Don’t make the mistake I see most people in the gym making. Most people bring the knees up and then stop when the thighs are parallel to the floor. If you do it this way you only get about 10% of the benefit from the exercise!
When you get really advanced you can do these with the knees straight. From the starting position you raise your feet up all the way until they touch the chin-up bar. You should see the looks you get at the gym when you do these!
Exercise #3: Ab Wheel Rollouts
Remember those “ab rollers” that used to be on all the late-night infomercials? Well, these were just knock-offs of the old school ab wheel you can buy for $10 at any fitness store. If you haven’t seen this before it just looks like a small wheel with a stick through it. If you can’t find one of these, you can simply use a bar with a plate on each side.
Kneel on the floor with the ab wheel in front of you. Hold on to the handles and put the wheel on the floor directly in front you. From here you simply roll the wheel out as far away from you as possible.
The key here is to make sure you don’t roll-out so far that your back arches. If your abs aren’t very strong then you won’t be able to roll-out very far without this occurring. This puts all the stress on your lower back and off of your abs. This is dangerous and ineffective. Only go as far as your current abilities will allow you to maintain the proper position.
When this becomes easy, you can move on to the super-advanced version. For this version you stand on your feet and bend-over to hold the handles of the ab wheel. From this position you roll-out as far as possible. This is much more difficult from the kneeling version.
Summary
These exercises should be complimented by a well-designed muscle building program for the entire body. Remember that one exercise isn’t the answer to achieving your goals. A complimentary training and nutrition program must be designed with your goals in mind. Get more information on muscle building programs for the abs and a FREE muscle building report on “The 13 Reasons You Suck at Gaining Muscle.”

by TONY SCHWARTZ

Six-Pack Abs Muscle Building Program

How To Build Leg Muscle

2008-06-20T11:15:00.001+07:00

How To Build Leg Muscle

Learning to build leg muscle can be more difficult than learning about biceps, which the beginner seems obsessed with. If you have the desire to build a balanced healthy and strong body, then leg work will form a crucial part of that. Here we show you how to build leg muscle.
Tip 1 There is really no secret to knowing how to build leg muscle – it is the same theory that applies to any other muscle. The only problem most bodybuilders have is not taking enough notice of their legs during workouts. It goes without saying that if you put all of your attention on your arms, and ignore your legs, you are never going to have the ideal physique which bodybuilding can create.
Tip 2 Another important step in learning how to build leg muscle is learning to vary your training program. Thigh muscles and calf muscles can display a lot of strength very quickly, so there is no need for them to grow as much to give you that strength when you are training. To really work such large and strong muscles, you will need to keep your workouts very intense, and it will also benefit you to change your exercise program from time to time, working different parts of the muscle.
Tip 3 Don't worry about those exceptional individuals who get easy gains. There seems to be somebody in every gym who will gain results much easier than everyone else, mainly because of genetics. As these genetics cannot be replicated, there is no point in worrying about it, and it will certainly be self defeating to try to compare yourself with these people. If you want to build leg muscle, you will need to work within your own genetics!
Tip 4 Develop your blood supply channels. In learning how to build leg muscle, don't overlook the importance of getting an adequate blood supply to the area you are working. This is something which long standing bodybuilders know well. They will have spent many hours building large veins through which blood will flow to the muscles as they are being worked. Aspiring bodybuilders will have to be diligent in developing to this degree. It will not be easy, but if you resist the temptation to go easy and keep working, you will find that it becomes progressively easier to work your muscle groups. This means that the channels are being developed.
by ROBERT BELL

How To Build Leg Muscle

HOW TO LOOSE WEIGHT FAST AND EFFECTIVE

2008-06-16T13:56:00.001+07:00

HOW TO LOOSE WEIGHT FAST AND EFFECTIVE

if you reading this article is the reason why is you want to loose weight if not then stop reading this article.
literally there are thousand of method in the market how to loose weight to question is are they effective or just a scam? most of a company they do a lot of advertisement using some method before and after result in a couple a weeks pictures which is from fat to a sexy body but you don´t know that this result takes a year or maybe more.. believe it or not they just want your money..... now allow me to give you some tips and some menu pattern...
10 essential tips to loose weight.
1.fry or saute food in non-stick cook wear with low calorie fat.
2 baking and boiling is recommended instead of frying.
3.eat high fiber-food.
4.use sugar substitutes while sweetening foods and beverages.
5.opt for light menus in the restaurant or purchase low calorie or reduce-fat products at the grocery store.
6.never skip meals eat 3 to 6 times a day in a smaller portion to avoid getting hungry.
7.use smaller plate to satisfy your psychological need to see a full plate.
8.eat and chew slowly stop eating before you feel full (it takes 20 minutes the stomach to tell the brain that is full).
9.remember that food is not the enemy eating the right and the right interval will help you a lot to decrease your weight.
10. finally weight yourself on a regular schedule. but don´t become a slave on your scale.
1 day menu pattern
BREAKFAST breakfast burrito 1 flour tortilla (7 diameter) 1 scrambled egg (1 table spoon of soft margarine) 1/3 of black beans 2 tablespoons of salsa 1 cup of fat free milk
LUNCH roast beef sandwich 1 whole grain sandwich bun 3 ounces lean roast beef 2 slices of tomato 1/4 cup of shredded of romaine lettuce 1/8 cup sauted mushroom(1 tsp oil) 1 1/2 cup of part skim of mozzarella cheese 1 tsp of yellow mustard 3/4 cup baked tomato wedges 1 tbsp ketchup 1 unsweetened beverage.
DINNER
stuffed broiled salmon 5 ounce fillet salmon 1 ounce bread stuffing mix 1 tbsp chopped onion 1 tbsp diced celery 2 tsp canola oil 1/2 cup of saffron white rice 1 ounce silvered almonds 1/2 cup steam broccoli 1 tsp soft margarine 1 cup fat free milk
SNACK
1 cup cantaloupe
this pattern that you choose to eat meals each day is more powerful then any prescription weight loss pills.. eating right food in the right interval each day will drop your weight.. have you ever heard of calorie shifting method......
HERES THE THEORY
Your metabolism doesn't know how much food you'll eat tomorrow or the next day because those days have not happened yet.
Therefore, your metabolism always burns calories based on your eating habits during the past few days -- because it assumes that you'll continue to eat in the same general way.
Guess what? You're about to shock your metabolism by doing something you've never tried before -- you're going to do the OPPOSITE of what it expects you to do. You're going to NOT continue eating the same types of calories and meals for more than a couple days at a time, and you're going to lose a lot of weight by doing this...link: click here for more information

by MARLO PASICOLAN
HOW TO LOOSE WEIGHT FAST AND EFFECTIVE

Strength And Stamina Exercise Equipment

2008-05-20T10:59:00.001+07:00

Strength And Stamina Exercise Equipment

Finding the best strength building and stamina exercise equipment is a little easier than cardio equipment. In many cases, strength training will help maintain cardio as well.
Strength building and stamina exercise equipment can include weight machines, Bowflex machines, free weights and a few other methods as well.
Free Weights
Free weights are arguably the best way to increase muscle mass and build strength. Weights can be used on their own or with dumbbells and barbells.
Free weights allow you to focus on building strength and stamina in separate areas of your body.
Weight Machines
Weight machines are another popular way of increasing strength. They have a few advantages over free weights in that they are much easier to use, do not require a spotter and are safer to use.
Weight machines have a pin that you place in the weight stack that allows you to select the amount of weight that is right for you. Other Strength And Stamina Equipment
When it comes to building strength and stamina, exercise equipment is not the only way to do it. Pull up bars can build biceps and triceps as well as any piece of equipment. Even simple push ups will increase strength. Bowflex
Resistance exercise equipment such as Bowflex is also very good at building strength. It provides a very quick, efficient workout without weights. You can read much more about Bowflex elsewhere on our website.

by FRANCIS ADAM

Strength And Stamina Exercise Equipment

Elliptical Trainer Advice and Elliptical Machine Equipment

2008-05-20T10:54:00.001+07:00

Elliptical Trainer Advice and Elliptical Machine Equipment

Does hitting the pavement mean just that for you during your workout? Are your knees, ankles, and back sore from the constant impact of striking the ground? Then, elliptical exercise equipment may be the cure for your painful workout. Elliptical Trainers offer a low-impact cardio workout without being a pain in the neck (or the knees...or the back), while allowing for a great fitness session!
Elliptical Trainers are being heralded as standing head and shoulders above treadmills. They offer a ground reaction force that is less than fifty-percent of treadmills. This ensures a lessened chance for injury to joints, bones, and muscles.
The motion required on the elliptical trainer is similar to the treadmill, stair climber, and exercise bike in one product! This gives a comprehensive workout that isn't for sissies. Low impact need not be synonymous with wimpy! The elliptical trainer will build muscle throughout the body while safeguarding you from injuries. You will achieve the necessary weight bearing exercise that all healthy adults should incorporate into their workouts, without the harsh impact.
Weight loss comes naturally when using an elliptical trainer since it combines cardiovascular training and the essential weight bearing component. Studies prove that you'd have to stay on an exercise bike 10 minutes longer to achieve the same results as on the elliptical trainer. If you have a fair amount of weight to lose, the handles on the elliptical trainer offer support, while boosting intensity.
Prices generally range between $199.00 and $600.00 on the high end of the spectrum. Some fold up for ease and convenience between workouts. There are a variety of elliptical trainers on the market, so shop around before you make a purchase. If purchasing one in the store, ask if you can try it out first. Perhaps they may give you a demonstration. Nordic Track stores are well known for offering friendly customer service, and many of the workers have an intense interest in physical fitness.
Stop beating yourself up on that pavement, and smooth out the wrinkles in your exercise program with an elliptical trainer! Read out for Pilates. Check out exercise programs and fat burning exercises.

by FRANCIS ADAM

Elliptical Trainer Advice and Elliptical Machine Equipment

Tips for Designing a High Calorie Diet to Build Muscle

2008-04-09T19:34:00.000+07:00

Tips for Designing a High Calorie Diet to Build Muscle

Adding weight that is all or mostly muscle can be a tricky thing if you aren’t too sure how to approach it. We’ll just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.
When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats – desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but it’s not going to be the type of weight gain that you are looking for.
It isn’t really as difficult as it sounds, but too many people stop listening after they hear “eat more food,” and end up eating too much of the wrong things.
So what do you do when you are attempting to pile on muscle mass?
If you’ve been on the standard diet consisting of three meals, it’s time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Don’t get too excited, I’m not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that you’ll need to help your muscles grow.
Restructure your three normal meals so that each one contains a good lean source of protein if it hadn’t already – your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish – that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.
Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people don’t like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery – a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldn’t overload your stomach or make you feel like you’ve just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.
And just because you’ve upped your meal anti to five or six a day, that doesn’t mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.
The simple fact is, no matter what your body type, even if you see yourself as a so called “hard gainer” – If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow. Aaron is a former "skinny guy" who managed to pack on over 20 lbs of muscle. He attributes most of his success to the information about how to gain weight he learned from http://fastmusclegain.com

by ROBERT BELL
Tips for Designing a High Calorie Diet to Build Muscle

How To Build Leg Muscle

2008-03-17T14:09:00.001+07:00

Stomach Exercises that Work

2008-03-11T11:34:00.002+07:00

Stomach Exercises that Work

Over the past 20 years there as been a rapidly increasing numbers of ab gadgets, fat loss pills, and new miracle diets. All of the above have promised losing stomach fat and getting flat abs, however none of the above have ever succeeded. I am positive that you have seen at least 25 different ads already this year promising long lasting, fast, fat loss from around your stomach. I know I have counted over 43 of them and it's only a few weeks into the year. This makes me sick....
The problem is that most of the abdominal exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be honest, most people already have decent abdominals underneath, however their six pack abs are being covered by a layer of stomach fat.
So today I have come to set the record straight once and for all on how to effectively train your stomach for optimal fat loss. The truth about abs is actually that crunches and situps won't give you flat fat free abs. Neither will those fancy abdominal gadgets or costly weight loss pills. However what will give you the greatest and most beneficial abdominal workout is doing full body exercises that work multiple muscle regions all at the same time.
Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.
And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!
Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don't waste your time with exercises that you can do more than 20 or 25 reps... that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.
Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can't even complete more than 2 or 3 properly executed hanging leg raises.
If you really want tighter flatter abdominals that look like a six-pack, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.
So with that being said it is very important that you also have your diet, or what I prefer to say 'supportive meal plan', in place to complement your fitness routine. Learn the exact strategies you need to take into account if you want to lose ugly belly fat and get visible

by THE AB GUY SIX PACK ABS
Stomach Exercises that Work

Getting Fit With Cycling Workouts

2008-03-11T11:32:00.000+07:00

Getting Fit With Cycling Workouts

Getting yourself fit with cycling workouts is one of the quickest ways to lose weight and feel better about yourself – and it’s fun too. Whether you’re looking to improve your fitness or just looking to get a little bit of exercise back into your life, a cycling workout can be just the ticket for you, particularly if you’ve got a distance to travel to work or school in the mornings. In this article we’ll look at some easy ways you can build up your fitness or lose weight on a cycling for exercise programme, with a view to improving physical fitness or your speed when cycling.
Before trying any exercise for cycling or a weight loss programme, it is important to firstly consult with your general practitioner or physician with a view to establishing your current fitness levels and whether or not you are at risk of medical problems arising from beginning a course of exercise. Remember that whilst you might feel fine, underneath it is always possible that there could be a number of problems that have lay undetected until now and could be subsequently triggered by picking up the pace with your exercise programme.
Firstly, you fitness for cycling programme should begin with a few light stretches and maybe even a jog, to make sure your muscles are warmed up for physical activity. After that, climb on board your bike and get cycling. It’s important to remember that cycling might not be something you are terribly used to, with most people avoiding pedal bikes as soon as they leave their childhood years or get a car. As a result it might be a good idea to take it slowly to start with – whilst you might never forget how to ride a bike, you will certainly need a little bit of a refresher before going out on the open road for your own safety and that of other road users.
On your first day, cycle a block or cycle to work at a medium pace. Don’t try to race there – you will tire yourself out and you’ll be in no state to hit the office. Likewise its important to ease yourself in to an exercise programme, particularly if you haven’t been overly active for a few years or you’re looking to shift excess weight. With the coming days boost your intensity and your distance on your cycling regime, to start building up your fitness levels and to get you moving and burning calories and fat. Ultimately keep going up in intensity as your body can handle in order to leave you with the perfect introduction to a fitness for cycling programme.
Cycling for fitness reasons can be both fun and practical, and it can also help shift excess weight in no time at all. Try it today, after visiting your GP for a health check, and see what wonders can lie in store for you after beginning a more active, healthier lifestyle with a view to losing weight and feeling great.

by MIKE ANDERSON
Getting Fit With Cycling Workouts

Weight Loss 101: Eating on an HCG Diet

2008-02-27T12:01:00.001+07:00

Weight Loss 101: Eating on an HCG Diet

"If you are interested in losing weight with HCG hormone therapy, it is important that you also follow a special diet as well. By combining a low calorie diet with your hormone therapy, you will be able to obtain the greatest benefits from this weight loss program.
Reducing Your Caloric Intake
In order to follow the HCG diet correctly, you will need to reduce your caloric intake to just 500 calories per day. Obviously, you would be able to lose weight with a 500 calorie diet even if you weren’t getting HCG hormone treatments. If you cut back to this many calories without the help of HCG, however, you will likely lose muscle as well as fat. Obviously, this isn’t healthy and will not result in a toned body.
HCG helps to prevent the loss of muscle as you reduce our caloric intake. In addition, HCG makes it easier for you to cut back to this many calories because it acts as an appetite suppressant. During the first few days of the program, you might experience mild hunger after reducing your food consumption. By the second week, however, most people find small servings of food to be quite satisfying. This is partially because the HCG helps to release calories from your stored fat and these calories then circulate throughout your body. In addition, your hypothalamus makes adjustments to your metabolic rate, which helps you feel full faster.
The Diet Plan
There have been some changes made to the basic diet plan recommended to those on the HCG diet, but the original diet plan is as follows:
• Eat nothing for breakfast. You may drink tea or coffee, but it cannot include sugar and you can only have up to one tablespoon full of milk within a 24 hour period. You may use Stevia or Saccharin. • Lunch consists of 100 grams of either veal, chicken breast, beef, lobster, fresh white fish, shrimp, or crab. All fat must be removed before cooing the meat and it must be weighed while in its raw state. It must be cooked through grilling or boiling and without any added fat. This meat is to be accompanied by one vegetable. You can choose from the following vegetables: o Asparagus o Beet-greens o Cabbage o Celery o Chard o Chicory o Cucumbers o Fennel o Green salad o Onions o Red radishes o Spinach o Tomatoes
Lunch also consists of one piece of Melba toast or one grissino breadstick as well as an orange, an apple, one half of a grapefruit, or a handful of strawberries. • Dinner is the same as lunch, though you are encouraged to mix and match the meats, vegetables, and fruit you choose for each meal.
Other diet plans have been introduced since the original, namely those that revolve around eating all organic foods. Therefore, it would be a good idea to read about other diet plans in order to determine which one you think will be best for you."

by MARION GOLDSMITH
Weight Loss 101: Eating on an HCG Diet

Losing Weight the Right Way

2008-02-20T12:14:00.001+07:00

Losing Weight the Right Way

I have tried exercising, with little result, until I figured out that the poochy belly syndrome is caused from stress and certain foods you eat. Some foods, and drinks sit lodged in the stomach area, It's already hard enough sculpting the midsection, especially for women, It's usually the last place that you lose weight. An effective weight loss often depends on well planned diet. This may scare you, and I'm afraid to tell you this though it's true. You can still have a world greatest exercise plan to lose belly fat and explosive interval cardiovascular routine. But if you are eating lot's of junk food, it's an obvious, that you won't get any results, because the belly will stack the excess amount of fat. Adjust your diet, so that you are burning more calories than you consume at long sight. It's true that sometimes you have to eat more, to prevent muscle loss. If the weight gain concern you most, then you should burn approximately 300-500 calories more than you consume. Sometimes less is better.
The multifaceted full-body workout is the key for weight loss.
How many are knowledgeable of the fact, that a direct ab exercises don't always burn the fat from belly area. I'm not here to ignore the good old ab crunches and my favorite lower ab exercise leg raise. But when it's getting to the point, where the goal is to lose an excess amount of fat around the waist, you should focus on regular full body exercises, such as front squad, push ups and dead lift and there is no replacement for good old fashioned running. After you have burned enough belly fat through basic exercises, then the ab exercises will show up. With ab exercises you are trying to strengthen the abdominal muscles a strong core is essential and will give your body a nice shape.
Tips: Many people fail to lose weight from belly area, just by hitting abs hard. Your abs may be somehow sexy, but who cares, if they are hidden under the thick fat layer. So remember, exercise, exercise and once more exercises and you will lose some weight. One of the best ways to lose weight is to increase your body's metabolic rate and get it to burn off more fat.
Here are 5 tips for burning more fat from your body:
Eat breakfast every day! Although it's tempting to skip breakfast, don't give in to the temptation. Breakfast is made up from two words: "break" and "fast". It does exactly what it says - stops (or breaks) the fast that your body has been on overnight.
Eat your food slowly. It takes time for your body to send the signal that you have eaten enough. By eating slowly, you will notice that signal. One of the easiest ways to eat slower is to put your cutlery or your food down between bites.
Exercise more. If you're currently doing little or no exercise, start with something gentle like walking more often. Park your car further away from your destination (easy to do with today's large parking lots) or even just walk instead of drive. If you're already a regular gym user, vary your exercise to keep your body in trim.
Eat healthy foods. You don't have to become obsessive. Just be more careful about what you eat. The less processed the food, the better. Raw fruit takes more energy and time to eat than juice, for instance.
Get spicy! Spicier foods automatically help increase your metabolism rate. A dash of Tabasco sauce, an extra chilli, even some black pepper. Anything to make your food slightly spicier - you'll then find your body reacting to the spicy food and working itself harder. You may even find yourself breaking into a sweat when you eat.
Now if your like most people you have to see some serious results quickly or you'll lose hope real fast. I think something like 10 pounds in the first 10 days sounds like a reasonable plan and then 2 pounds a week forever, until you've reached your target weight. And another thing... it should be easy! I mean, I don't want to be going around feeling hungry all the time; hanging on by my fingernails as I struggle to resist the temptation to grab a quick delicious high carb snack!Been there... done that! So here's the scoop... the trick is to first get rid of that carb craving. Anyway you do it is good, but if you can find a way to do it without feeling hungry then you're on a roll.That carb craving is your major enemy! This is what has defeated you in the past and it will defeat you again and again until you find an effective way to get rid of it so you aren't continually challenged to fall off your program.

by JO QAPITAL
Losing Weight the Right Way

Burn Fat Without Cardio?

2008-02-20T12:10:00.001+07:00

Burn Fat Without Cardio?

The one fatal fitness mistake I see often with people returning from an exercise layoff is that they tend to have the “I’ll do cardio for a few weeks and lose weight before I train with weights” mentality.
Myth: Cardio burns fat, weight training adds bulk
Truth: Muscle is where fat is burned, train it to adapt to stress and grow, you will lose more fat than you ever will doing cardio alone. Cardio is simply a supplement to your fat burning efforts. And 99% of ALL people get it wrong.
So many people think that they can burn fat by doing cardio alone, it’s simply not the case – not if you want to look good when it’s all said and done.
Cardio (the slow steady type you’re familiar with) has barely any true fat loss enhancement effects. It can increase your metabolism in small increments, but nothing compared to training to increase or maintain muscle size.
It’s certainly understandable if you want to begin with cardio for the first few days to ease back into exercising, but if you MUST do cardio first to get into the habit, keep it no longer than 3 days before you begin a weight training routine.
Any longer and you risk sacrificing muscle tissue and literally sabotaging your fat loss efforts.
The best way to get back into exercise after a long lay off is to perform 2-3 full body weight training sessions per week, and keep them light to moderate in intensity. Once you’ve gotten through the first 4-6 workouts, you can begin strategically increasing the intensity to ramp your metabolism and burn more fat 24 hours a day.
Here’s a sample full body routine to get you started:
Workout 1
A1. Shoulder Press A2. Bent Row A3. Dumbbell Swing A4. Barbell Curl A5. Jump Rope (30 seconds) A6. V-Ups
* Perform 8 reps of each exercise (A1-A5) moving from exercise to exercise without rest until #4 is complete. This is 1 round. Rest 90 Seconds and repeat for a total of 3-6 Rounds.
Workout 2
B1. Squat B2. Hammer Curl to Press B3. Stiff Leg Deadlift B4. Overhead Tricep Extension B5. Step Ups B6. Plank (30 Seconds)
* Perform 8 reps of each exercise (B1-B6) moving from exercise to exercise without rest until #4 is complete. This is 1 round. Rest 90 Seconds and repeat for a total of 3-6 Rounds.

by TODD SCOTT
Burn Fat Without Cardio?

Nutrition and Supplements for Raynaud's Syndrome

2008-02-16T20:16:00.000+07:00

Nutrition and Supplements for Raynaud's Syndrome

If there's any truth to the old adage "Cold hands, warm heart," then anyone who has Raynaud's syndrome must be burning with passion. Raynaud's makes a person's hands feel so cold that they absolutely ache.
Raynaud's syndrome is named for the French physician Maurice Raynaud, who first documented the condition in the mid1860s. Since then, scientists have determined that Raynaud's occurs because of spasms in the small arteries that deliver blood to your finers.
It's normal for these blood vessels to constrict a little when you're exposed to cold or when you're under stress. But if you have Raynaud's, the vessels clamp down big-time, causing pain. Your fingers turn blue or white. In some people, it's more than fingers that are affected. Toes, cheeks, the nose, and ears may chill and change color as the blood vessels constrict in those areas.
About 5 percent of Americans have Raynaud's, and at least four out of five of those are women. Most people first notice symptoms sometime between ages 20 and 35.
If you have Raynaud's, you may also be prone to migraines. Similar to Raynaud's, migraines begin when blood vessels in your head constrict. If the vessels in your fingers tend to spasm, there's a good chance that the vessels in your head do the same.
With proper home care, however, you might be able to relieve your frigid digits and possibly help your migraines as well. Here's what the experts recommend.
Best Choices
Nutrition
Sink your teeth into sahnon. Salmon and other cold-water fish contain an abundance of omega-3 fatty acids. These "good fats" improve blood flow throughout your body by making your blood-clotting cells, called platelets, less likely to clump together. Besides salmon, enjoy mackerel, herring, and tuna-all excellent sources of omega-3's.
Supplements
Opt for omega-3 capsules. If you're not a fan of fish, you can get your omega-3's by taking fish-oil supplements. At Albany Medical College in New York, researchers saw improvement in 45 percent of a group taking fish-oil capsules.
The fish-oil capsules used in the study contained 330 milligrams of eicosapentaenoic acid (BPA) and 220 milligrams of docosahexaenoic acid (DHA). The study participants took 12 of these capsules a day. You can buy fish-oil capsules in health food stores and some drugstores.
Open blood vessels with niacin. Several studies have shown that taking large doses of a form of niacin called inositol nicotinate reduces spasms in the blood vessels of the fingers. This helps control the frequency and severity of Raynaud's flare-ups.
If you want to try niacin therapy, consult a nutritionist or a nutrition-minded doctor, advises Melvyn R. Werbach, M.D., assistant clinical professor at the University of California, Los Angeles, School of Medicine. It's best to take doses over 35 milligrams per day only under professional supervision.
Warm up to magnesium. Magnesium therapy has been used to treat some conditions that involve blood vessel constriction. One study has shown that those with Raynaud's have significantly lower magnesium levels during the winter months, suggesting that lack of magnesium could be linked to the problem.

by FRANCIS ADAM

Nutrition and Supplements for Raynaud's Syndrome

Home Training Versus The Gym

2008-01-31T12:31:00.000+07:00

Home Training Versus The Gym

When considering the convenience of a home gym versus the variety of going to a commercial gym, there are many factors to weigh in this decision. For some, this is an easy and clear-cut choice. There are those of us that would never set foot in a “big-box” gym and who prefer the solitude of a home gym. Others thrive on the assortment of machines and crave the interaction of a fitness center and could never see themselves training at home.
For others, the decision is not as clear. If we look at the pros and cons of each type of training, we can make an informed decision as to which type of training best suits our lifestyle and needs.
Training at home requires quite a bit of self-motivation. If you are interested in committing yourself to working out in the solitude of your own palace, then lets take a look at the advantages first: · No waiting to use equipment. This is a big one – you can get your workout done much more timely if your not standing around waiting for Brutus to finish off “His Pecs”. · Your own atmosphere. You can blast whatever music you want as loud as you want – within reason, you don’t want the cops showing up at your door when you are still in spandex. · Workout whenever! You can train anytime, day or night. · Your perfect gym. You select the equipment that best suits your tastes and preferences. · Save the drive time. You can get a great workout in the time it takes to drive back and forth to the gym.
Now for the drawbacks: · Motivation – No one to inspire you, other than you. · Lack of variety – unless you can afford to stock your gym with all the machines the gym has, you won’t have the same selection. Although, for some people this is fine. · Weather – If you train in the garage it can be very hot during the summer and quite cold during the winter.
Training at a commercial gym takes plenty of patience due to the fact that you are “sharing” the facility with anyone who decides to join. Most gyms don’t have a limit as to the number of memberships they sell. Lets look at both sides of the gym debate, first the positives: · Endless selection of equipment – there is always something to do. · Most are open enough hours of the day to suit you. · No cleaning up. Just workout and leave. · Get away from it all. If you need to get out of the house for a while each day this is the perfect stress reliever. · Motivation. Being around others who are in shape typically motivates us to workout harder.
Now let’s look at the flip side: · Crowds - Gyms are known for being as crowded as the subway. · Prices - Most gyms that are worthwhile are not cheap. · Atmosphere – There is nothing more defeating then having to listen to music we hate while training.
These are just a few of the freedoms and obstacles that you will encounter either training at home or in a gym. For the sake of this article, we will say that money and space constraints are not an issue and that you will be able to stock your home gym with whatever equipment you want. If you are still unsure after reading the above pros and cons, go out and buy a pair of adjustable dumbbells and try working out at home for a few weeks. If it is not your thing, you can always use the dumbbells occasionally when you are running late and can’t find the time to get to the gym.
Please remember to keep it simple and always stay positive in reaching your goals.
Make sure to always consult a licensed physician before taking on any new fitness endeavor.
Lets Stay Fit Forever…
Jeff Olah - #1 Online Fitness Professional From Southern California Fit Dealz

by JEFF OLAH
Home Training Versus The Gym

Exercise At Home Or Gym

2008-01-22T13:12:00.000+07:00

Exercise At Home Or Gym

Making the decision of where you will go to exercise
is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out. As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home. Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home. Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress. Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all. Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also have more of a selection of equipment as well, far more than you'll have at home. If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had. Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose. All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life. Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.
by GRAHAM SCARISBRICK

Exercise At Home Or Gym

Powering Your Upper Body

2007-12-20T19:27:00.000+07:00

Powering Your Upper Body

General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.
Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.
Motion: Straighten your right arm fully upwards by unlocking your elbow so that you are holding the dumbbell towards the ceiling. Lower right hand back to shoulder. Simultaneously; straighten your left arm and hold the dumbbell up. Lower to shoulder. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
A more advanced way is to straighten both arms together and then, lower them.
This exercise strengthens your upper back, chest and deltoids (shoulders).
Chest, triceps: alternate-shapers Starting position: Lie on your back on a bench. Grasp your dumbbells in an Overhand grip in both hands. Bend your elbows so that you are holding the weights to your shoulders. (Your elbows are hanging, on either side of the bench)
Motion: Straighten your right arm fully so that you are now holding the dumbbell towards the ceiling, above your chest. Lower back to shoulder. Simultaneously, straighten your left arm and hold the dumbbell up Lower. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
The same exercise can be done by straightening both arms simultaneously. It works in the same principle as the barbell bench press. Here, breathe in as you lower the dumbbells and breathe out as you complete straightening your arms.
These exercises work on your pectorals, triceps and some back muscles.
Pectorals shaper Starting position: Lie on your back on the bench. Grasp you dumbbells in an underhand grip. Unlock your elbows and straighten both-your arms so that you are holding both the dumbbells at arms' length above your chest towards the ceiling. Your palms are facing each other.
Motion: Bending your elbows slightly, move both outwards to the sides your right arm towards the right, your left arm towards the left. Return to starting position by straightening your arms where once again they are above your chest, parallel to each other. Repeat as directed.
Deltoid-shapers Starting position: Stand with feet slightly apart, arms hanging down. Grasp dumbbells in an overhand grip.
Motion: Raise both arms sidewards so that they form a straight line with your shoulders. In this position you form a 'T. Your palms face the floor. Now turn your palms so that they face the ceiling simultaneously raise your arms over your head in the same sidewards, movement. Your palms are facing each other above your head Lower to starting position once again turning your palms downwards. Repeat as directed.

by FRANCIS ADAM

Powering Your Upper Body

Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas

2007-12-14T14:03:00.000+07:00

Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas

Ever since Oprah Winfrey aired a show dedicated to weight loss tea green tea has risen to the top of the list for rapid weight loss methods. However, as effective as green tea has been in the battle of the bulge, there are other types of weight loss teas that are very effective too. As a matter of fact, some of these specialty teas may be even more effective than green tea. Lets take a look at some of your other options.
Oolong Tea
Oolong tea is also known as "Wulong Tea" and is a very effective weight loss tea. Oolong tea has multiple other health benefits as well, such as a lower caffeine level than green tea, helps to promote better dental health, is an excellent digestive aid, and has been proven to lower cholesteral levels.
Black Tea
In addition to weight loss benefits, black tea has also been proven to help lower cholesterol levels, as well as being proven to help with blood circulation, cancer prevention and those individuals that suffer from asthma.
White Tea
White tea is lower in caffeine levels than green or black tea, however it will still provide enough of a boost to increase your metabolism. This will naturally increase your ability to burn fat. White tea is harvested before it has fully matured in order to retain more of the natural vitamins and nutrients. White tea also has a higher amount of natural antioxidents that fight potentially cancer causing free radicals.
Weight Loss Tea is also available in the form of drops or pill form too for those individuals that don't care for the taste of tea or don't have the time during the day to drink the amount required for maximum benefit.
There are many different popular specialty teas and chinese slimming teas that are available to you in your weight loss efforts. You may find something that will work just as well or even better for you than green tea that you may like more.
Wait! Which Specialty Tea is the most effective for weight loss? Find Out The REAL Truth by Visiting PowerTeas.com or by clicking on Weight Loss Tea. Joe Simmons is a former U.S. Army SGT that genuinely cares about you and your health. Get off your rear end and take your life back Right Now!

by JOE STEWART

Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas

Acne and Exercise

2007-12-05T18:28:00.001+07:00

Acne and Exercise

People with acne can reduce the acne by doing moderate exercise regularly. Exercise can help acne by increasing the blood flow to the skin and providing oxgyen to the skin cells. When you exercise, your kidneys and liver work more effectively in removing toxins from the body. Exercise helps regulate the continuous and uninterrupted blood flow across your body. Regular exercise ensures good supply of blood into the dermis and walls of hair follicles. Regular exercise increases your lung capacity to inhale more oxygen than normal. Swimming is excellent due to being in water which helps to fully cleanse the pores. It is important to rinse yourself after swimming to clean off the chlorine on your body which can leave your skin really dry. Almost all exercises are great and the more you sweat the better.
Walking, jogging, cycling, swimming and team sports are all suitable. If you can, try to exercise outdoors in the fresh air and sunshine. Jumping on a mini-tramp is beneficial for your lymphatic system. Your lymph is controlled by movement and operates best when exercising. People with acne do not do exercise in the sweat clothes and wet bathing clothes. They must perform the exercise after wearing the dry clothes. When people are performing exercise outdoors, therefore they should wear sunscreen with SPF for protecting from the ultraviolet rays. People with acne do not use the sunscreen lotion or cream for a long term because it will be clogged the pores and create some problems related to skin. After completing the exercise, people must wash off the face as soon as possible.
Exercise Tips for acne
1. Exercise should be performed in dry clothes.
2. Take bath or shower immediately after exercise.
3. A healthy exercise program to remove acne from the surface of the skin.
4. People who have an acne problem should avoid exercising in wet attire whether.
5. After performing the exercise, you should wash off the face as soon as possible.
6. Wear sunscreen whenever you go out during the day in order to protect your skin from ultraviolet rays.
Juliet Cohen writes articles for http://www.healthatoz.info/, http://www.health-disease.org/ and http://www.health-care-articles.info/ .

by JULIET COHEN

Acne and Exercise

Two simple ways to raise Testosterone production

2007-12-05T18:22:00.000+07:00

Two simple ways to raise Testosterone production

Body lifestyle change is very important for example if you are getting a bad amount of sleep , chances are your testosterone levels could fall a whopping 40%. There are different factors that can raise or lower your testosterone production.
* Don’t drink liquids 2 to 3 hours before bed. * Keep your bedroom at a moderately cool temperature. * Keep pressure on your bladder minimal when you sleep. Wear looser pants, don’t sleep on your stomache. * Make sure you use the restroom before you sleep. * Don’t sit down for long periods , get up to stretch and walk around.
Sex can also increase testosterone production. It suggested to have sex once a week but not excessively.
When looking at testosterone levels , it is important to see what kind of diet you have. Are you getting enough nutrients for your body to produce testosterone and build muscle?
* Get enough zinc in your diet. * Eat foods with healthy fat content (such as nuts , fish , avocado , flax seed). * Don’t drink alcohol excessively. * Quit smoking. * Eat vegetables with indole-3-carbinol (such as broccoli , cauliflower , asparagus)
Get enough protein as you will need protein to build muscle tissue. With proper diet combined with weighted intensity exercises , you will build muscle mass and burn fat while keeping your testosterone levels at a high peak. David is the owner of Testosterone Lab. You can find more information about raising testosterone at Thetlab.com

by ROBERT BELL

Two simple ways to raise Testosterone production

Shaving Razors for Men

2007-10-30T20:55:00.000+07:00

Shaving Razors for Men

Shaving does have its advantages though. Shaving is one of those glorious male traditions that used to be passed down from father to son. There are many different brands and types of electric razors for men. The perfect shave has three ingredients: a good razor, a good brush, and glycerin-based shaving cream. The perfect shave is what all men strive for every morning when they bring their razor up their chin. If a man uses an electric razor for purely shaving, there are many brands that carry very basic electric razors for men. There are ones that can be used in the shower or used when the skin is wet. Always use quality mens' razors, with the sharpest blades available. Avoid disposable razors with low-grade steel blades that bend when shaving. Select a razor blade that suits your technique.
A good badger-hair shaving brush is the single most important ingredient in getting the perfect shave -- if you change no part of your shaving routine except to add a good shaving brush to the mix. There are many different types of razors for shaving unwanted hairs. Some razors are made of lightweight plastic and are disposable, some have heavy handles and only disposable heads and others come in the electric form. Blades can be of different types, double blades or loose double blades are also used in these razors. Disposable razors might be the perfect choice for those looking for a close shave without the worry of changing out the head. These are inexpensive and come in all different varieties. Safety blade razor are traditional loose, double edged razors and single and twine-blade cartridge razor.
The straight razor must be properly looked after in order to ensure the maintenance and long life of this traditional men's accessory. Traditional razors razors also offer close, smooth shaves. These are very similar to disposable razors. Electric razors are also good options for those who are on the go or who travel frequently and need a quick shave without the water or shaving lotion. Many times a man uses an electric razor if they are on the go as well as when they are at work or at the gym. This kind of razor generally plugs into the wall and often also, has a charging dock so that the razor will have power when it is not plugged in. The charging life of the razor depends on the brand. There is no common rule for sharpening of straight razors; sometimes it is sufficient to sharpen.
Shaving Tips For Men
1. Always first, shave in the same direction as hair growth, this prevents in-growth to a large extent.
2. Using your shaving brush, lather the face in a circular motion.
3. Use an exfoliate such as a facial cleanser.
4. Use a sharp blade.
5. Shaving with grain means shaving in the direction of how the hair grows on your face.
6. After shaving, apply an oil-free moisturizer to soothe and protect the face.
Juliet Cohen writes articles for http://www.beauty-makeup-guide.com/, http://www.beauty-makeup-skincare.com and http://www.cosmeticsdiary.com/ .

by JULIET COHEN

Shaving Razors for Men

The Essential Top 6 Best Muscle Building Supplements

2007-10-30T20:42:00.000+07:00

The Essential Top 6 Best Muscle Building Supplements

If you're old enough to remember, or lucky enough to have saved some bodybuilding magazines from the 80's then you could see which muscle building supplements they were advertising then and which ones are still being advertised today. There's a few that have carried on because they work. Truth is, so many products come and go because they're fads and simply don't do what they promised.
It's easy to get your head spinning and wondering about all the ads in the mags and what people say about this new product and that. If you're serious about bodybuilding but haven't been at it for several years or you aren't getting ready for a contest, then the best advice about muscle building supplements is "stick to the basics".
There have been a few constant, proven supplements that have helped people speed up their muscle building process. Products that have not gone away and won't because they are part of the basic building blocks of a complete bodybuilding program. Here they are:

1) Protein Supplements (Whey Protein, Meal Replacements, Protein Bars)
2) Creatine
3) Glutamine
4) Multivitamins & Minerals
5) Essencial Fatty Acids
6) Glucosamine

1) Whey Protein
Since muscles require protein and lots of it for growth we give the NO.1 spot to protein. Of all the types of protein available whey protein is the beat you can put into your body. Why? Because it rates highest in "bio-availability" meaning the largest amounts will be absorbed into your body than any other type of protein.
Whey Protein has all of the essential amino acids and is high in the Branch Chain Amino Acids which will prevent your muscle tissue from breaking down during your workouts.
The two main types of whey protein you'll find on the market are isolate and concentrate. Both are of the highest quality and the difference is isolate tends to mix better in liquid and some people say it tastes better. You can also buy products which are a mixture of both isolate and concentrate whey protein.
To make sure you get all your protein requirements every day, whey protein is the way to go.
Meal Replacements (MRP's) Meal replacement powders have become very popular probably because of their convenience. Whereas whey protein has just one type of protein and no real amounts of carbs, fats, or vitamins and minerals, a MRP usually has several types of protein like casein, milk, egg, and whey combined along with carbs, vitamins and minerals so it really is more of a meal.
The good thing about MRP's is the convenient packets and the more complete nutrient value but the the downside is they are more expensive than the pure protein products.
Protein Bars Protein bars can have their place. You can take them anywhere with you and just start chewing, no powders to mix or anything like that so convenience is really the key with bars. The downside is they are usually higher in sugar and are made with a lower quality protein found in the other products mentioned above..
2) Creatine
This supplement is the most popular muscle building product used today, and for good reason... it really does work. It has been proven in the lab and in the gym.
Here's what it does for you: 1) will increase your lean muscle and strength 2) will speed up your recovery time 3) decrease lactic acid production 4) decrease mental fatigue Recently, more studies have been made on creatine and there is great news about it's benefits for not only muscle builders but for all around health. It has been shown to improve symptoms of Parkinson's disease, and Huntington's disease. It improves sarcopenia which is a loss of muscle mass due to aging, improves function of the brain, and improves cardiac function in those with congestive heart failure.
A truly modern supper supplement if ever there was one.
3) Glutamine Glutamine
another of the basic and essential muscle building supplements. It's noticeable effects won't be as instant as creatine but rather help you get faster overall gains in the long term. It is one of the amino acids who's major role is to make protein for your body. It promotes muscle growth while decreasing muscle catabolism, which is when your muscles get stressed and start to break down after being heavily stressed from a hard workout which will have a negative affect on the glutamine levels in your body. Providing sufficient amounts of glutamine will eliminate this muscle-robbing catabolic state.
Your body gets gluamine from protien-rich foods like diary, poultry, red meat, fish and beans but to get a lot of it you'd have to eat real large amounts of these foods so a supplement for additional glutamine is a good idea.
4) Multivitamins & Minerals
In a perfect world, with a perfectly balanced diet you wouldn't need to take a multivitamin & mineral pill but unfortunately most of us don't eat perfectly balanced diets and if we did chances of our food being nutrient rich and organic are not too good.
There are thousands of reactions going on in our bodies which rely on enzymes. Vitamins ensure that enzymes are there in quality and quantity to make sure these chemical reactions happen efficiently in our bodies constantly.
So vitamins are important for overall health but for muscle building as well. Hard workouts will tax many vitamins in your body and therefore to keep the muscle building process happening in a positive way, supplementation is key.
5) Essential Fatty Acids
A good portion of your diet needs to be fat. No, not the kind that comes from greasy fries or doughnuts but the good, natural fat we can get from peanuts, avocados, cold water fish like salmon, olive oil and flax seed oil.
Fatty acids will improve your metabolism, increase your testosterone production and your growth hormone secretion therefore playing an important role in building muscle.
6) Glucosamine
When glutamine joins forces with glucose, they form a sulfate called glucosamine. Most simple carbohydrates are used as an energy source but glucosamine gets right into the structure of your body tissues.
The sulfate chondroitin can also help to prevent injuries by getting around your joint surfaces and giving a smooth range of motion. This works well with glucosamine and some companies have created products using both.
Not only does it help in reducing joint inflammation and pain, it actually treats the problem by rebuilding damaged cartilage and connective tissue.
There you have it, the top 6 best muscle building supplements you can use to round out your work out program to get the maximum amount of gains. Remember, these supplements won't work unless you do! Most of your gains will come from hard work and a good diet. Used as part of a good training program you will see results a lot faster with the proper supplements. For all the Best Muscle Building Supplements visit http://Supplements-Direct.com and sign up for the FREE newsletter to receive the must have e-book "8 Things You Must Do To Build Maximum Muscle"

by JOHN FERREIRA

The Essential Top 6 Best Muscle Building Supplements

How P90X Reviews Can Help You

2007-10-17T00:12:00.000+07:00

How P90X Reviews Can Help You

There are various P90X reviews that an individual can find online to assist them in deciding upon this program. An individual could ask questions and view other people's opinions of this type of regiment. The many different P90X reviews will be an excellent method in determining if this type of program is correct for the individual. A person can search across the internet to locate blogs with P90X reviews without much effort. An individual may find this information useful in determining if the program can be completed by certain types of people. The reviews are an excellent choice to locate information about how other people view this type of program and if it would benefit an individual's needs. There is information in the P90X reviews that will assist a person in deciding if their fitness level is correct for the extensiveness of the system.
Most of the P90X reviews were favorable towards the product. However, this item is an extensive workout. The many reviews suggest highly that a person check their fitness level by taking the P90X test. It will determine if a person can withstand the extensive exercises that are present. The P90X reviews agree that a person will receive as much as they put into it. If an individual is only doing half of the exercises or they are not putting their heart and mind into it, they will not see the results as quickly. An individual will have high levels of assistance from P90X reviews. These informational guides will let a person understand exactly what they are receiving. This may include the diet information, the other guides facts and even each workout in review. A person will be able to ask question or receive answers from the person that are giving the reviews or even from the websites that offer this product. Before committing to this regiment it is an excellent idea to look into other reviews of the P90X product.
An individual will be able to use this program with out much effort. There is information regarding individuals that need to loose weight or for a person that would just like to tone their bodies. Each person will need to decide if they are capable to begin and continue this type of program. The many different p90x reviews will help each person in deciding if this method is right for them. An individual will need to ask certain questions and possibly receive the answers directly from those people who are currently doing the program. It is an excellent technique to decide if this method is the correct way to loose weight and to begin to feel wonderful. Are you looking for reviews of the P90X workout routine? There are many people blogging about their successes of the P90X workout routine and the only reason why, is because of their success.

by DEREK CLADEK
How P90X Reviews Can Help You

What Causes Acne And How To Cure It

2007-10-12T22:28:00.000+07:00

What Causes Acne And How To Cure It

Nearly everyone will experience some form of acne in their life. The amount that you experience is left up to many things including the way that you care for your skin, your lifestyle as well as your genes. This condition is one that is known for causing a variety of problems for people. Also called pimples, the condition is actually small infections on the skin that can be made worsened by opening them up to expose the puss located within.

Acne starts with skin glands that become blocked. The follicles, or the location in the skin where the hair grows from, become blocked by bacteria build up. As this bacteria builds up, it will cause infections in the skin, which shows up as red pimples on the skin's surface. They can become itchy and uncomfortable. Most often, the largest problem with these spots is that they are unsightly which causes many people to try anything to get rid of them. What is important to note is that this condition is common and that nearly everyone experiences it at some time.

Although unsightly, these pimples and infections can lead to other problems as well. They can become swollen and painful. In some situations they can break open and bleed, causing even more pain and discomfort. Even after they heal, through proper treatment, they can leave a scar on the dermis of the skin, which is a lifelong reminder of the situation. Careful treatment of the condition is the best way to avoid this. Though acne is normal for most people, it does not have to be nearly as troublesome when correct methods are taken to overcome it. Joe Stewart is a webmaster that writes about topics that interest him or affect him. Get more information about fast cures for acne by visiting his website at AbolishAcne.com or by clicking on Cure Your Acne Fast

by JOE STEWART
What Causes Acne And How To Cure It

Flat Abs - Are They for Everyone?

2007-10-12T22:26:00.000+07:00

Flat Abs - Are They for Everyone?

Many People think that flat abs are a myth, and that they are something that only the elite of fit people can have. Anyone can achieve flat abs, as long as they adopt certain principles in their lives for them to be able to accomplish this.

If you are the sort of person who dislikes exercising excessively, or if you would prefer to be flayed alive than be seen in a gym or doing anything that even vaguely looks like an exercise, then you might find that it's a little harder to get the flat abs that you are desire.

On the other hand, however, if you don't mind the rigors of exercise and if you are okay with perspiration dripping down your face and your muscles aching from abominably because you just had a great day getting down and dirty with your abdominal exercises, then there is definitely hope for you yet.

You will find it easier to get into the groove of exercising and eating a healthy diet in order to get your flat abs, because make no mistake, it will require exercise and you will need to alter your diet to something that is remotely resembling healthy into order to get flat abs.

Having said that, if all you want is to lose that belly fat, and not necessarily to have flat abs, you should be able to considerably cut down on the abdominal exercises that you need to do, but remember this is only if you want to lose the tummy fat, not if you want to achieve gorgeous looking flat abs.

To reach this goal, sorry to say, you will need to exercise and you will need to eat in a healthy way, and this includes the quantity of alcohol you drink on a daily or weekly basis too. Once you have come to terms with all of this of course, you have the option of getting yourself down to your doctor and getting a routine physical done, or you also have the option of just winging things and taking it slowly to begin with. The choice is entirely up to you.

Then the next thing on you agenda is that you need to find an abdominal exercise program that will suit your physical fitness level as well as your goals. If you want flat abs, then you certainly won't have to do as many exercises as you would if you wanted six pack abs. And when this is all sorted out, you can then set about the mission of acquiring your flat abs today, without any more delay. For more information on this subject go to http://www.firm-abs-secret.com

by LESLEY KNOWLES
Flat Abs - Are They for Everyone?

Look and Feel Younger with Dance Exercise

2007-10-02T13:36:00.000+07:00

Look and Feel Younger with Dance Exercise

Everyone has days when they feel old—like you're just not as physically fit, flexible or energetic as you used to be. Of course this naturally happens more and more as we age, but there are things you can do to at least turn back the clock and feel young again.
When was the last time you danced? It might have been years ago, probably at a wedding where you danced one song and then sat out the rest of the night. Or maybe you're a person who always loved to dance but you haven't been able to find time for it in your life since you had kids.
Whatever your attitude toward dance has been in the past, I'm here to tell you that dancing is a wonderful exercise to help you feel more energetic and youthful. Dance gets your heart pumping and gets you feeling like a kid again.
Once you start moving to the music, you stop caring about all the worries of the world. Endorphins the feel good hormones are naturally released into your body and you start to feel happy and relaxed. You might even start laughing and acting a little silly, all the while you're burning calories, bonding with your family members and having the most fun exercising you've had in a really long time.
You don't have to be an expert to bring the energy of dance into your workouts. Even if you've never danced before or have two left feet, you can better your body, lose weight and have a great time with simple easy to follow dance exercise moves. The key is combining simple moves that anyone can do with really great music that makes you forget you're "working out" and just keeps you focused on moving your body.
Using dance exercise is the ultimate cardiovascular workout. You'll work out your arms, legs, abs, shoulders and more. Dancing can improve flexibility and balance and give you more self-confidence.
Dancing to different kinds of music and incorporating moves from around the world brings you closer to different cultures and actually educates you while you're sweating your worries away.
And because you're only as young as you feel, dancing brings a little fun back into your life, which will make you feel more enthusiastic and inspired, about your workout and about life.
Working out, with dance or any other program, helps relieve stress and makes you feel better equipped to deal with the problems you will face every day. You'll be improving your health every day you dance, no matter what shape you were in when you started.
Dancing is something that anyone can do, no matter your age, weight, sex or previous experience with dancing. It's easy to learn, fun to do and an energizing workout that you'll want to stick with for the long haul. Start your day dancing and you'll start your day with a smile.

by KENN KIHIU

Look and Feel Younger with Dance Exercise

Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New

2007-09-24T12:22:00.000+07:00

Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New

Clenbuterol has recently gained popularity as the slimming drug of choice for Hollywood`s “beautiful people” due to it`s ability to reduce fat (adipose tissue) quickly. This won`t surprise certain athletes or body builders as they have known about it for years. Here`s how it works.
Not a steroid hormone but a beta-2-symphatomimetic clenbuterol also has a strong anti-catabolic effect which inhibits the rate at which protein is reduced in the muscle cell causing cell enlargement. It is a beta-2 adrenergic agonist that causes an increase in aerobic capacity, an increase in blood pressure and oxygen transportation and greater CNS (central nervous system) stimulation. clenbuterol also increases the manufacture and secretion of cathecholamines (catabolic hormones) such as epinephrine, norepinephrine and dopamine. This in turn increases aerobic capacity and in conjunction with the heightened state of the CNS leads to greater stimulation of the skeletal muscle system.
Secreted from the adrenal region, catabolic hormones have many functions; not least of these is their ability to very specifically alter the contractile character of smooth muscle. Some will be inhibited whilst others will be stimulated. For example the smooth muscles of the bronchial tree will be inhibited. This is said to have a soothing effect in patients with breathing difficulties and as such is administered as a decongestant and bronchodilator. Clenbuterol will also inhibit and reverse the effects of insulin resulting in a release of glycogen into the circulatory system. It also impairs the ability to store or use more glycogen and increases the rate at which protein and fat (adipose tissue) are consumed due to the increased metabolic functions of the subject.
Clenbuterol is very efficient at burning fat as it slightly increases body temperature. This increase in temperature forces the body to burn fat for this process. A rise of 1.0? F in body temperature can result in a 5% reduction of adipose tissue (fat). Due to this ability to burn fat without dieting it is now a popular, if illegal, drug with slimmers. If used in conjunction with a sensible diet and cardiovascular exercise it produces very good results. Body builders also appreciate the higher metabolic rate as it burns more calories, essential for a leaner, tighter physique with cuts and striations. Be aware also of the fact that whilst fat is taken from adipose tissue most protein loss will occur in muscle tissue. As with all catabolic hormones muscle loss is inevitable. With this in mind it is often used for a 3 week period during a cycle of anabolic steroids that will preserve the lean muscle mass whilst still removing fat. Because aerobic capacity and oxygen transportation are also increased, clenbuterol is also very attractive to athletes involved in endurance sports where a boost is required. Also popular with distance runners and a firm favourite of cyclists in it`s liquid form.
Tests conducted on animals revealed that clenbuterol also acted as an anabolic capable of imparting muscle gain. As the opposite would appear to be the case in humans it must be pointed out that the animals were fed dosages considerably higher than would be tolerated by humans. Also under fierce discussion is the possibility of a ”beta-3” receptor not found in humans. Dosages taken by people are measured in micrograms with the dosage building to a maximum daily intake before reducing once again to the original daily dose. A period of 3 weeks on 3 weeks off would appear to be very popular as clenbuterol becomes less effective as the body becomes more tolerant. Body homeostasis will attempt to negate the functions of clenbuterol. The off period ensures that the body remains receptive to the effects and benefits you wish to achieve. A typical 21 day regime may be as follows: 40/40/40/60/60/60/80/80/80/100/100/100/80/80/80/60/60/60/40/40/40 mcg daily followed by 21 days rest. Dosages should not exceed 160 mcg for men 120 mcg for women. One should also decrease the dose if the side effects make it necessary.
Side effects can include:
Headaches Muscular tremors (especially hand shakes) Muscular cramps Nervousness Insomnia Sweating Increased appetite Nausea Palpitations Hypertension (high blood pressure) Possible cardiac hypertrophy as clenbuterol also targets cardiac and smooth muscle fibres Heart muscle necrosis has been demonstrated in animal studies
Given the added pressures put on the body due to increased metabolic rate, body temperature etc it is not recommended that people with heart conditions and/or high blood pressure use any performance related products without prior medical consultation. Also be aware that there are possible liver toxicity issues if clenbuterol is “stacked” with accutane, anti-biotics, 17-alpha-alkylated steroids, or other hepatoxic elements.
For further general information try http://www.clenbuteroldirect.com or http://clenbuteroldirect.com/clenbuteroldose.html for dosage/cycle time etc.

by STEVEN PANKHURST

Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New

The Top 10 Leg Exercises

2007-09-24T12:19:00.000+07:00

The Top 10 Leg Exercises

Working on your legs can improve your stamina, shape and overall fitness. If you don’t work on your lower body as well - you won’t see the kind of ‘whole body’ benefits that you CAN achieve and the body shape won’t be in proportion. Great leg and butt exercises are a must. Here are my current top 10 leg exercises:1. Step Calf RaisesThis exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.2. LungesStand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.3. One Legged SquatsStand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.4. Hamstring BridgesLie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.5. SquatsUsing either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.6. Dumbbell Step UpsTake your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.7. Dumbbell PlieSquat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.8. Leg PressesSit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.9. One Legged Press with Exercise BallSit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.10. Leg Circles with Exercise BandLie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.

by TERRI WALSH
The Top 10 Leg Exercises

5 Best Fat Burning Tips

2007-09-08T23:17:00.000+07:00

5 Best Fat Burning Tips

The top 5 belly fat burners are not supplements. In fact, diet supplements are a useless way to lose weight and shed body fat. They just don't work. On the other hand, the right workout routine and nutrition programs will help burn fat fast and get the body you want...
So let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism by 10% and increases fat burning by 100%!
Boost Fat Burning 100% with strength and interval workouts.
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, strength and intervals work for women.
Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, CB. "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Everything you do takes you closer to OR away from fat loss. Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat burning exercises, help people lose fat fast in the comfort of their own homes. Learn more at http://www.TurbulenceTraining.com

by CRAIG BALLANTYNE

5 Best Fat Burning Tips

Analysing The Different Methods For Your Depression Treatment

2007-09-08T23:10:00.000+07:00

Analysing The Different Methods For Your Depression Treatment

Depression treatment from a medical professional will be contingent upon what the patient is willing to do in order to address their disorder. Depression affects millions of people globally, and because of this, several options for treatment are available.
Types of this illness treatment that are available include psychotherapies, medications, and certain herbal remedies.
One of the most prevalent forms of depression treatment used in today's society is medications. With all of the new drugs that are on the market today for depression, medical professionals have several to choose from in order to treat the various forms of depression.
Three main categories that these drugs fall into are tricyclics, monoamine oxidase inhibitors (MAOIs), and selective serotonin reuptake inhibitors (SSRIs). There are far too many depressive medications on the market today to list individually, therefore the use of these categories are needed.
Another type of depression treatment that is causing the medical community to raise its eyebrows with concern is herbal therapies. One of the best known herbal therapies for this illness is St. John's Wort.
The National Institute of Health conducted a three year study on the effects of St. John's Wort and major depression. In the course of the study, over 350 people were given this herb for this illness treatment.
The treatment for this illness was found to not support its proclaimed use for major depression; however, the NIH is now looking at this popular herb for treatment of mild forms of depression. The results of that study are not readily available to the public as of yet.
One of the last and most effective forms of this illness treatment is psychotherapies. Psychotherapies are when individuals and medical professionals talk to help a patient "gain insight into and resolve their problems through verbal exchange with the therapist, sometimes combined with 'homework' assignments between sessions".
By talking, a person can unlearn a certain behavioral pattern that may have helped them become depressed in the first place.
Depression treatment is available for those who want to get better. No matter what type of treatment the depressed individual and their medical professional choose, options are varied.
Medications, herbal remedies, and psychotherapies are all available to help someone with a depressive disorder recover. As long as a person is willing, help is ready. A support system is critical when recovering from a depressive disorder.
Sometimes family and friends are the best medicine to help a person get better. Of course this all depends on how severe their disorder is. Anyone can recover from depression if the desire is there.
Discover more about the various methods of depression treatment from Mike Selvon educational portal. We appreciate your feedback at our depression blog.

by MIKE SELVON

Analysing The Different Methods For Your Depression Treatment

The Perfect Supplement for the Bodybuilders

2007-08-29T16:14:00.000+07:00

The Perfect Supplement for the Bodybuilders

First of all we have to understand that no supplement can help you if there is no proper training and dieting. If you believe that just purchase a shake or taking a few pills would all make a rapid change in you, then you are going to make mistake. To get the maximum benefit from sports nutrition supplements then you have to follow all the aspects of program properly for better results.

Usually supplements can get better our program by adding up a factor of effortlessness. By using nutrition supplements like meal replacement powders and whey protein provides us a fast effective way to get your required nutrients on daily basis. And by using vitamin and amino acid supplements which helps us to minimize the side effects and increasing our strength.
Therefore the combination of proper diet, training and supplement give us results which were dream about. There are so many supplements are available in the market but NO-Xplode has the exclusive capability to get you dialed in and pumped up for every single workout. It contains ingredients which inducing the strongest and most advanced nitric oxide, creatine, and body mind stimulating surge which ever developed in a supplement. It is an outstanding supplement that sends creatine, protein, water, and carbohydrates straight to the muscle.

Creatine is providing energy to our muscles for movement especially quick and explosive movement; therefore you can imagine how extra creatine from supplement helps us during the workout. Nitric oxide has it own properties of huge gains in the lean mass, accelerate fast twitch muscle, perpetual pumps, fast recovery and increased strength gains. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. By combine these characteristic that make NO-Xplode a better choice of the bodybuilder.
Take NO-Xplode before you eat anything, it will give you better results if you don't eat anything before working out. On non training days you should only take one scoop with eight ounces of water before eating anything. This means you will have maximum results.

by Ketty Johnson

The Perfect Supplement for the Bodybuilders

5 Simple Steps To Lose 20#'s In 3 Month's

2007-08-29T15:51:00.000+07:00

5 Simple Steps To Lose 20#'s In 3 Month's

Do you want to know the 5 easiest steps to losing 20#’s in 3 months? If you follow these 5 simple steps outlined below you can lose 20#’s in 3 months. It is really this easy.
1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight? Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Second reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss
2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.
3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This in turn keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.
4. Eat More Healthy Fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.
5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day you tend to eat less food overall. You also control your blood sugars because by ingesting a steady state of nutrients throughout the day your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend that you should be exercising while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will meet your goals.
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. To download your FREE copy of Jayson’s special report “10 Flat Out Lies and Myths That The Food Companies Are Using To Make You Fat”, visit www.realworldweightlossexpert.com

by JAYSON HUNTER

5 Simple Steps To Lose 20#'s In 3 Month's

Is There a No Calorie Sweetener That Actually Tastes Like Sugar?

2007-08-19T11:18:00.000+07:00

Is There a No Calorie Sweetener That Actually Tastes Like Sugar?

Possibly. Splenda®, the brand name for a sugar-like substance called sucralose might just fit the bill.
If you are like me, you have probably tried Sweet N’ Low® and Equal® and had mixed feelings. They taste nothing like sugar, but with only one calorie, are they worth getting used to? Some say yes, some say no.

Then along comes Splenda, and people start raving about it. They swear it tastes just like sugar! Is this possible? Are the people who are the promoters of Splenda users of Sweet N’ Low® and Equal® and find that it’s just slightly better tasting? What about people who would NEVER EVER use artificial sweetener in their coffee, or drink a diet soda because they think artificial sweeteners tastes absolutely horrible? What do they say? Does Splenda actually taste like sugar? I tried Splenda by itself and also in my coffee (which I am very particular about- I use only raw sugar) it tasted like…….sugar! Wow, I would have not have thought it was possible even though everyone at Starbucks swears it does. It does look kind of weird, not really like sugar. More like very small, very white round particles of Styrofoam (regular table sugar is much more granular and not nearly as white). My next thought was ok, it tastes great but is it going to cause cancer? Apparently not, says the FDA. “More than 100 scientific studies on sucralose conducted over a 20-year period have demonstrated the safety of SPLENDA® Brand Sweetener. The data from these comprehensive studies were independently evaluated by the FDA and international experts in a variety of scientific disciplines. The safety of sucralose has also been confirmed by years of both domestic and international use.”

The FDA has not required any warning or special information statements to be placed on the labels of products sweetened with SPLENDA® Brand Sweetener. Based on the findings from more than 100 scientific studies, sucralose has been found by leading health authorities to be a safe and an essentially inert ingredient. It has no known side effects, no effect on carbohydrate metabolism (meaning no carbs!) and no effect on short- or long-term glucose control or on serum insulin levels. Which means it’s safe for diabetics.

So it tastes like sugar, has no calories, no carbs, no cancer, virtually no side effects… I might just have to rethink that raw sugar in my coffee!

by STEVE VEENER

Is There a No Calorie Sweetener That Actually Tastes Like Sugar?

Treadmill Reviews-How To Find The Best Machine For Your Specific Needs

2007-08-17T23:04:00.000+07:00

Treadmill Reviews-How To Find The Best Machine For Your Specific Needs
When you first determine you need a treadmill to improve your health, it is crucial to find the right treadmill reviews so that you make a good informed decision. The truth is, with all the treadmill makers and competitors out there today, choosing the right one can seem like a daunting task. That's where treadmill reviews come in.

Brands such as Healthrider, Landice, Horizon have pretty much established themselves as the top treadmill manufacturers today. However, you can often times find even better deals by going with a lesser known brand that few have heard of. The quality is almost the same, and because fewer people are aware of it, it will be priced lower in order to sell. here are some tips to helping you decide which treadmill is right for you.

First of all, determine your needs and preferences with your new treadmill. Obviously, his will be different from person to person, depending on their overall fitness levels.

For instance, while workout enthusiasts will need a powerful engine that won't wear out, a big variety in the workout programs offered, someone who wanted to drop a few pounds would be more concerned with treadmill options like wireless heart rate monitoring mechanism and calories burnt display. Therefore, your treadmill decision will depend entirely on your needs and specific goals.

When comparing machines, the best factors to look at will be prices, warranty periods, motor power, etc. The internet is the best place to retrieve this info, because you can find literally hundreds of treadmill comparisons at the click of a button. Avoid going to a treadmill dealer at first, because the stores will obviously be biased as they want you to buy their product.

Only once you've decided on your list of options necessary and located a machine that fits your boundaries should you venture to a store. Don't ever make a purchase without personally testing out a machine and making sure it meets your standards. Yes, reading about them is nice, but you will never be sure until you've personally tried it out.

Think about it: there are many car reviews on the internet, but you'd never buy a car before going for a test drive. While a treadmill is obviously a smaller purchase, the same carefully analysis should be applied here as well. To sum up: decide what you want, read treadmill reviews, narrow your search, test each machine out, and decide from that selection which treadmill is best to help you reach your fitness goals.

By by Josh Neumann

Treadmill Reviews-How To Find The Best Machine For Your Specific Needs

The Three Top Abdominal Exercises for Women

2007-08-07T19:29:00.000+07:00

The Three Top Abdominal Exercises for Women

Everyone admires beautiful abs. Women and men alike consider ab exercises to be some of the toughest exercises of all. However, this is not true. Abdominal exercise can be easier than you think. Both the upper and lower abdominal muscles need to be worked to get the best overall look and strength. There are a variety of crunch positions that will work but here are three of the best ab exercises for women who want to get great results.
Exercise Ball Crunches - This is a good one if you are just starting to exercise.
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.
Rest for 30 seconds between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor Bicycle Movement – This exercise does not require any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.
Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair. )
- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.
This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.
The Best Results It's not enough to just focus on doing abdominal exercises. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;
- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle
Conclusion Pay attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.

by DEBORAH PROSSER

The Three Top Abdominal Exercises for Women

Simple home treatments for back pains

2007-08-05T23:54:00.000+07:00

Simple home treatments for back pains

Just as the brain is the command centre for the human body, the spine is its powerhouse without which it cannot work. And just like a workshop, it too can fail to work properly if as a whole or part of it suffers a breakdown.
The Spine or rather The Back is a combination of cartilage, nerves and muscle and a small injury to any of these can make a person physically disabled. Back pains usually occur at the lower back area, an area that literally supports the weight of the whole body.
Back pains often result from either overstretched muscles or ligaments, which are tissues, and like muscles, connect vital body parts together. Since the back is a crucial part of the human body, hence, any injury whether minor or major will produce a severe pain to it.
Although, there are various options for treating back pains including that of taking costly medications or in extreme cases having back-surgery. But according to doctors and chiropractors, about seventy to ninety percent of back pain diminishes within two to six weeks, either by itself or just by simply applying certain home-based remedies.
Below are some simple home-based remedies which when used properly, will guarantee relief from pain within days.
Avoid extensive bed rest:
The old adage that proper bed rest will cure all pains, well that isnt effective any more. Research has proven that extensive bed rest during bad backs will only aggravate the pain and not reduce it.
Instead going about your daily life will not only take your mind off the pain but will also help speed up recovery. But remember this; do not overdo it.
Use an ice pack:
If the affected area is swollen, then put some ice on it. Cold or rather ice, slows down inflammation and swelling; it numbs the tissue and hence reduces nerves signals to the injured area.
Take a hot bath:
usually after a day or two of using the ice pack, take a hot bath or a shower to further relax the muscles in the affected part and it will ease the pain. If you do not wish to take a bath, then a hot towel, a heat lamp or even a heating pad will do the trick.
Pop a pill:
And then there are the pills. Over the counter pills like aspirin, buprofen or acetaminophen can help relieve pain. But then like all medications these should be taken only after getting the clear either from your GP or local pharmacist as they will be able to guide you properly as which medicine is best for you.
Though, these home-based remedies will surely help to alleviate pain but if not after a few days, then it is advisable to contact your doctor or chiropractor for further action.

by ZAREEN KHAN

Simple home treatments for back pains

The Nintendo Wii gets the thumbs up from women

2007-08-01T16:19:00.000+07:00

The Nintendo Wii gets the thumbs up from women

Video games publishers have been working hard to target their games towards women but this has been no easy task. Many women are not interested in shoot-em-ups or violent games and playing meaningless games for hours is not something they have time for. It is said that women play to achieve something and games like sudoku, brain training games and general knowledge games that are easy to pick up and put down do just this by exercising the brain.
The revolutionary Nintendo Wii launched in late 2006 has introduced an new concept in video gaming and has seen more and more women getting involved. The physical nature of the game play with the Nintendo Wii has the added appeal of ‘achieving something’ – maybe the thinking is that you can get fit and lose calories while having fun, and all from the comfort of your front room! It would certainly be more cost effective than going to the gym. The social side of gameplay with the Nintendo Wii creates another plus point also, as the whole family can get involved, removing the ‘isolation’ factor of other video games consoles.
The newly announced Nintendo Wii game Wii Fit, is set to be a hot seller and could have women reaching for their purse strings. Wii Fit is a full on exercise game set to give you more of a workout than Wii Sports. The game features over 40 different activities and is designed to keep you physically fit via a dedicated peripheral, the wireless Wii Balance board which comes with the game. Training falls into 4 different categories: aerobics, yoga, muscle conditioning and balance games. The calorie busting fun of Wii Fit could be used as a slimming tool which would be a move into the lifestyle category, so men, women, children and grandparents alike could all benefit while still retaining all the fun of video gaming. It is thought that Wii Fit will hit our stores in early 2008 although Nintendo haven’t given a released date yet.
The Nintendo Wii obviously reaches areas of the market that other video gaming consoles do not, so its no wonder that the Nintendo Wii console has created such a buzz since its launch and flown off the shelves for months after!

by KAREN BENNETT

The Nintendo Wii gets the thumbs up from women

Dumbbells - a leading way to fitness

2007-07-14T22:36:00.000+07:00

Dumbbells - a leading way to fitness

Smartness and god looks are today’s need of the hour. It can be said that the era is of strong and healthy people. It has been stated that healthy or fit people are the ones who can give their best to every task that they undertake. A lot many kinds of exercises are undertaken in order to get good health and remain healthy. Some exercises like running or walking or yogic exercises are mostly done without any appliances or equipments but special exercises like the target exercises require equipments. The exercise in which an individual wants to target some specific part of the body often requires special exercising equipments

Dumbbells are one of the commonly found exercising equipments. It can even become a part of your home gym. Due to handy size dumbbells can easily become a part of your home gym. You can do exercises with you dumbbells while hearing and enjoying music. Dumbbells act as one of the most renowned equipments to reduce fat and gaining muscles. The more muscle mass you have the more calories you burn at rest - it's a fact about dumbbells. Dumbbells and dumbbell sets are extremely versatile and one of the best investments you can make for your body. From shoulder presses to dead lifts, dumbbell workouts and dumbbell exercise can be used for both the upper body and lower body to strengthen all your muscle groups. There are many kinds of dumbbells to name a few are Pro-Style Dumbbells, Compact Dumbbells, Hex Dumbbells, Rubber Dumbbells, Chrome Dumbbells, Solid Steel Dumbbells, Neoprene and Vinyl Dumbbells.

There are a number of dumbbell exercises that can be done which are helpful in attaining fitness in true meaning. Hence, dumbbells act as a leading way to attain fitness. It is important to have a guide always with you so that there remains minimum room for injuries or any kind of negative experience.

by JOHN PARKER

Dumbbells - a leading way to fitness

Butt exercises

2007-07-10T11:35:00.000+07:00

Butt exercises

If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle. If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.

Butt exercise 1 Standing kickback with no weights

Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.

Butt exercise 2 Duck squat with dumbbell

With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.

Butt exercise 3 Kneeling Kickback

Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.

Butt exercise 4 Alternation Lunge

Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.

I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.

by CLINTON WALKER

Butt exercises

Healthy Weight Loss Program

2007-07-06T14:10:00.000+07:00

Healthy Weight Loss Program
Do you, like 61% of the adults in the United States need to lose weight? Are you looking to lose the weight and keep it off?
Every day thousands of people go on crash diets and lose a lot of weight very quickly. This however is not the best way to trim down in a healthy manner, and most of the weight lost while on a crash diet tends to come back, not stay off.
Your goal should be to focus on losing very small amounts of weight at a time. It may take quite a bit longer than you want it to, but it will be better for you in the long run and you will be more likely to keep the weight off.
Focusing on better eating habits is the key to losing weight once and for all. By cutting your portions down to a single portion of each item, you will begin to notice the difference. If you throw in eating better foods, those that are rich in the nutrients that your body craves, you will begin to notice an even larger difference and when you throw in exercise, you will be on the right, healthy track to losing weight.
You should begin to notice a difference within a week or two. A 2-pound loss per week is average and healthy. Your change in eating habits will attribute to one pound, while the exercise will take off the other pound. That is why it is very important to eat right and exercise daily.
by Jennifer Crane
Healthy Weight Loss Program

Are You a Bodybuilder or a Powerlifter?

2007-07-01T17:18:00.000+07:00

Are You a Bodybuilder or a Powerlifter?
For any person making the switch from bodybuilder to powerlifter, or are new to the whole fitnessw thing and want to learn the differences between the two sports, then this article is for you. Bodybuilding and powerlifting may sound the same, but they are actually the complete opposite. You are going to learn why they are the opposite and the differences between the two sports in training, dieting, and supplementation.

The bodybuilder`s training routine emphasizes whichever goal the bodybuilder may have. Let`s say that a bodybuilder is getting ready for a contest and is only paying attention to getting toned. His training routine would start consisting of lighter weights just with more repetitions. In powerlifting, it is completely different! In a powerlifting contest, three events (squat, bench press, and deadlift) determine the overall winner. This is why powerlifters use a periodized training program which consists of four phases. 1) Hypertrophy2) Basic Strength3) Maximum Strength 4) Transition Speed Bodybuilders must pay more attention what they eat than what powerlifters do because of the simple fact of bodybuilders keeping fat gain to a minimum. Powerlifters don`t have to go through the twelve weeks of severe dieting that bodybuilders go through, but they still have to keep their food intake high enough to stay in an anabolic state. Powerlifters get to eat more but that can actually be a bad thing for them because they simply have to eat more of the same healthy foods, which can make one feel sick after a week or so. However, bodybuilders and powerlifters diets both emphasize eating to gain muscle but powerlifters don`t have to worry about eating for fat loss. A bodybuilder`s supplement cupboard would most likely consist of a healthy fat source, multivitamin, and whatever supplements for the goal that they are emphasizing. A powerlifter`s cupboard would contain the same basic supplements but only with more of the muscle building supplements such as creatine, ZMA, protein powder, and weight gainers. You will seldom ever see a powerlifter supplementing with weight loss products unless they are at the point of having too much bodyfat that is having a negative impact on their lifts. Bodybuilding and powerlifting are both great sports to be involved with, but it is important that you know the differences between the two so that you`re not confused. If you are currently in one of the sports and would like to further educate yourself on the differences between the two, attend a contest and see which one that you like best. You never know, maybe that bodybuilding body is more suited for powerlifting, and vice-versa. You just never know until you try it. Until next time, later

http://www.powerliftingsupplements.com/
http://www.e-normous.biz/nutrition.asp
http://clubs.uqsport.uq.edu.au/uqpwc/pl_training.htm
http://cellbasics.com/power_lifting/nutrition.html
http://www.discussbodybuilding.com/POWERLIFTING_NUTRITION/m_86490/tm.htm

by Zach Bashore
Are You a Bodybuilder or a Powerlifter?

Newbie’s Guide to Developing Strength and Size In Bodybuilding

2007-07-01T17:12:00.000+07:00

Newbie’s Guide to Developing Strength and Size In Bodybuilding.

In this article I will address one of the many mistakes the newbie bodybuilder make and give a simple antidote to the problem of developing strength and size for fastest result.
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved

I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense

The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.

In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.

Some important things to understand about this routine

1. Workouts are never longer than 1 hour! Never!

2. Dips are done with no weight, except "bench dips" if you have a partner

3. "Max" represents the most you can do correctly (never do forced reps)

4. Unless I specify dumbbells, use only barbell

5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries

6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.

7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"

8. Barbell curls are done in smoothly never jerky or fast.

9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.

10. Leg curls should be contracted until heel touches you butt.

11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.

12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)

13. Stretch only after you have completed the workout and only for the muscles worked that day.

Workout 1 Monday

Dips4 set of 8-12 reps
Bench press4 set of 8-12 reps
Dumbbell Shoulder Press4 set of 8-12 reps
Shoulder Shrugs4 set of 8-12 reps

Workout 2 Tuesday

Pull Ups4sets of 6-8 Reps
Lat pull downs4 sets of 8-12 reps
Seated Rows4 sets of 8-12 reps
Seated Calf Raises4 sets of 15-25 reps

Workout 3 Thursday (after one day rest)

Hack Squats4 sets of 15-25 reps
Leg Press4sets of 15-25 reps
Leg Curls4 sets of 8-12 reps
Standing Calf Raises4 sets of 15-25 reps

Workout 4 Friday

Barbell Curls3 sets of 8-12 reps
Dumbbell Curls3 sets of 8-12 reps
Bench Dips4 sets of 8-12 Reps
Close Grip Bench Press4 sets of 8-12 reps

by Troy Pearsall
Newbie’s Guide to Developing Strength and Size In Bodybuilding.

Hair Removal Tips For Bodybuilders

2007-07-01T16:52:00.000+07:00

Hair Removal Tips For Bodybuilders
One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.
For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders.
Before looking at recommendations for specific body areas it should be stated that laser hair removal or electrolysis are regarded as the only permanent hair removal methods.
Although the most effective, they are also the most expensive! For full information on laser hair removal and electrolysis, visit this Laser Research Library: http://www.about-hair-removal.com/Laser-Library

Here is checklist of body areas and recommended hair removal methods for each:

Upper Lip, Chin, Mustache and Beard - Men: Shaving. Women: Waxing or sugaring.

Back of Neck - Men: Shaving, clipping. Women: Waxing or sugaring

Chest - Waxing, shaving, depilatories.

CAUTION: Some find the shaving option unacceptable due to the irritation it causes when stubble reappears shortly afterwards. There can also be an acute problem with ingrown hairs in some cases. Once the shaving option is taken for chest hair removal it will need to be done regularly.

Nipples - Tweezing. Stretch the skin slightly, grip the hair close to the root, and pull gently, firmly and evenly. Yanking the hair may cause it to break off thus increasing the risk of ingrown hair.

Shoulders, Back, Arms, Hands, Tummy - Waxing, sugaring, depilatories. Waxing or Sugaring is the best method for all these areas. Taking a shower directly after waxing the back helps eliminate the possibility of acne breakouts and skin redness.

Underarms - Shaving is safe in this area. Hair under the arm grows in all directions so a side to side stroke as well as up and down strokes may be necessary to catch all the hairs. Do not apply deodorants or antiperspirants right after shaving as this can cause acute irritation and soreness. Waxing or sugaring are also safe.
Do not use depilatories to avoid the risk of chemical burns on the sensitive skin in this area.
After the skin in this area has become accustomed to shaving, applying a thin layer of Vaseline petroleum jelly instead of a shaving foam or gel will give a really close shave.

Pubic Area and Bikini Line -If the hair is long it can be cut down with scissors. Then use a waxing or sugaring solution. Careful shaving is also possible.

Genitals - Male - Hair growing on the shaft of the penis and on the testicles can be removed by shaving using a new wet razor. Great care is needed to avoid cuts.

Genitals - Female - Waxing or sugaring is generally best. Shaving will only cause stubble to appear after a few days and it may cause skin irritation and painful bumps.

Anus and Perineum - The Perineum is the area of skin rich in nerve endings located below the anus. In men it extends to the base of the testicles, in women to the vaginal opening. The anus is a mucous membrane. Depilatories should not be used as they can result in serious damage. Shaving produces stubble which may cause irritation as the sides chafe and rub together. Waxing or sugaring are the best methods.

Legs, Feet, Toes - Shaving the legs is popular but the hair grows back after a short time. Waxing or sugaring are preferred although you have to wait until there is about a quarter of an inch of growth.

by: Mike Jones
Hair Removal Tips For Bodybuilders

Yoga is the Perfect Exercise

2007-06-30T18:51:00.000+07:00

Yoga is the perfect exercise! Anyone can do it, it is easy to learn, requires no specialized equipment, and it is easy on your joints. Yoga combines stretching your muscles and improving your mental condition, along with working out your cardiovascular system. So if you are looking for the perfect exercise, yoga is it!
Just what is yoga? It is an ancient discipline, more than 3,000 years old from India. It is designed to bring your body, mind and spirit together. While the exercise is very popular, it is only one component of the whole. Yoga is also a meditation that calms the mind, improves concentration and relaxes the inner person. It is one of the best stress relievers available today.
You can practice yoga either by yourself, or with a group. Many gyms and YMCA’s have yoga classes. There are several different styles of yoga, ranging from the gentle, slow moving exercise to a very up tempo, aggressive style and everything in between.
Yoga practitioners assume the various poses and practice deep breathing exercises. This helps to clear the mind and the same time it exercises the body. By concentrating fully on the exercise and breathing, the troubles just seem to melt away. It is hard to worry about your stress and problems when you are deeply concentrating on your breathing.
Yoga also gets rid of your bodily toxins, by increasing the oxygen flow to the body through the breathing exercises. This will help the body heal itself along with increasing the immunity level against harmful disease.
Yoga is the perfect exercise, regardless of what your goal is; from losing weight, increasing your muscle strength, improving your flexibility, to eliminating your stress, yoga can help you achieve your goals.
As with any exercise program, it is always best to consult with your doctor before undertaking yoga. Don’t try and achieve the poses that your instructor is able to obtain on your first day. They have been practicing yoga for a long time, and their body is much more flexible than yours is. Start off slow and easy, you’ll get there with time. If you strain yourself in your first lesson, you’ll think that yoga is a bad exercise, when it really can help you.

by TOM WEBB

Yoga is the Perfect Exercise

A Simple Guide To Getting A Ripped Chest

2007-06-29T22:44:00.000+07:00

A Simple Guide To Getting A Ripped Chest
However long ago it was that you began working out, you must have had a certain muscle or muscle group that you decided to develop the most attention and dedication to. For a lot of people it was the chest (as well as abs). We would overtrain and work out to the extreme to try and accomplish the best chest possible. Even though all muscles are important, for men, other men see you by your arms and women see you by your chest and abs.
Throughout the duration of this article, you will be informed on the basics of how to accquire the perfect chest that you always dreamed of having.
What puts together your whole work out routine for your chest should be the flat press. Flat presses will help you work out your whole chest and likely will help build the mass the best out of all other exercises. Dumbbells are better then barbells for working out the chest as they offer a better range of motion for your training as well as working out each side of your chest individually if wished. You should use barbells occassionally still though. As well, the incline and decline bench presses are great. The incline bench works the top part of your chest and the decline bench works the lower part of your chest. A lot of people have developed their lower part of their chest already so your main focus should be the incline bench press. A personal suggestion is to do decline instead of incline press once every two weeks (replace incline with decline...).
Another good way for you to get your chests bigger is to do dips. Dips will let you move the weight from one side or the other if you have to make your chest look more even. Dips also work your whole pectoral region as well as help your shoulders and triceps. Dips basically do the same for the upper body as squats do for the lower, in a nutshell. You have to be sure that you go down far enough that you feel the stretch in your chest to assure the full burn is occuring. The lowest point of your rep is where your chest gets its work out from.
As well, there is another exercise referred to as the flies. Flies help you stretch your chest muscles and make them look even wider. Because it is an isolation exercise, it is a great way to end your chest work out on any given training day or to get the chest worked out already for presses.
You should see a personal trainer and create the best work out possible for you to get the perfect chest that you always wanted.
by Terry Bytheway
A Simple Guide To Getting A Ripped Chest

The Best Time For and Types of Post Workout Meals

2007-06-29T22:34:00.001+07:00

The Best Time For and Types of Post Workout Meals
I am sure you have heard previously that your post-workout meal is actually the most important meal of your day (aside from breakfast of course).
I would have to agree with that assertion for the most part because refueling your body with the right combo of nutrients is so vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolic rate sky high.
From recent research on post-workout meals:
"A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss - while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength."
I have noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions I receive about post workout meals:

1. Aren't post-workout meals only important for muscle building? Do they matter at all for fat loss goals?

2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What's the best combo of carbs to protein to fat in a good post workout meal?

3. How soon after a workout is best to have my post workout meal?
Answers:
1. Post-workout meals are actually important for BOTH muscle building and losing body fat!
Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.
By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)... hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.

2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work.
First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids.
When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.
So while I always preach high fiber for most of your meals, with post-workout meals, you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair.
Another consideration to keep in mind... while I always preach healthy fats at most of your meals... with the post workout meal, you actually want almost all carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time.
What about the best ratios of carbohydrates and protein?
I have reviewed dozens of studies on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to maximize muscle repair to boost that metabolic rate for long term body fat loss.
I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the shake.
If you want to make things a little simpler, one of the best post-workout shakes that I've found that is already mixed in a 2:1 carb:protein ratio is Prograde's Varsity Post-Workout mix. You can find it at the bottom of this page.

3. How soon should you eat (or drink) your post-workout meal once your done working out?
As soon as you can after your workout (the sooner the better)!
Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher quantity of the carbohydrates ingested will be used for muscle glycogen replenishment instead of other uses.
The first thing I do when I get back from the gym is make my post workout shake, and this is about 10 min after finishing my workout. Below is one of the best post workout shakes already formulated in a 2:1 carbohydrate:protein ratio. See the details at http://natural.getprograde.com/varsity
by MIKE GEARY
The Best Time For and Types of Post Workout Meals

Get Sexy Hot Abs Fast!

2007-06-29T10:16:00.000+07:00

Get Sexy Hot Abs Fast
When it comes to exercises for hot abs, crunches may be the first thing to pop in your mind. In fact, some aspirers of great hot abs would only do crunches. However, there are five major abdominal muscles that need attention, and crunches do not exercise all of these abs muscles. In fact, the ideal exercise routine for hot 6 pack abs does not only involve the abdominal muscles. Cardiovascular and strength exercises should be part of the routine as well.
Work that Body!
To get ripped hot abs, ensure that the following are incorporated in your exercise routine:
1) Work all abdominal muscles. Crunches are classic, but your specific abdominal exercises should not be limited to these only. Examples of exercises that involve other abdominal parts are the following: • Lying bicycle. From a lying position, bend your right leg at the knee while pulling your right thigh up at the hip. Curl your spine up to the right, letting your left elbow touch your right knee. Do the same routine from your other side, from the left leg. • Standing towel circle. Stand up straight and hold a small towel (or resistance band) taut above your head. Contract abs and slowly whirl a large, wide circle over your head and around your torso with your hands. • Seated jackknife: From a supine lying position, stretch your legs and arms and keep a pad or a form of support under the hips. Pull your legs back with knees bent. All together, bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction.
2) Cardio is the way to go. Walking, running, jogging, swimming, and aerobics are good examples. Cardio burns calories and thus sheds the fat that hides your hot abs.
Belly dancing, particularly for women, is especially a good combination of cardiovascular and abs exercise. Not only can it tone the tummy and make it sexy, it is also fun!
3) Lift those weights. Building muscle through weightlifting is essential to get that great, fast abs as increased muscle mass means a faster and higher rate of burning calories.
Mind and Body Connection
If you do not believe that you can have that sexy abs, you are slowing or cutting down the results of your workout program. Imagine yourself with that hot abs and believe it. A good visualization exercise would be to imagine seeing yourself in the mirror – only you are seeing a sexier you with the exact kind of abs you have always dreamed of. Then, allow yourself to enter the mirror and merge with that image. Note how you feel. After getting in touch with all sensations, step out of the mirror and push it away.
Yoga can also improve your concentration and will power to stick with your routine. Meditation and daily affirmation can generally increase your results.
Follow these tips to get your desired washboard abs, complement it with a healthy abs diet, and watch the results. With these tips, you will soon be flaunting your hot abs with confidence!

by MICHAEL LEE
Get Sexy Hot Abs Fast!

Best Home Exercise Equipment - How Can You Know?

2007-06-25T23:45:00.000+07:00

Best Home Exercise Equipment - How Can You Know?
When it comes to fitness and exercise equipment, one of the most common questions you often hear is, "What is the best home exercise equipment?" It's easy to understand with so many different choices being available to us. This article will help you with an overview of the more common equipment options.
Before you get started searching for home exercise equipment you may want to consider a couple of important points first.
1. What is your budget for home fitness equipment?
2. What is your current fitness level and what do you want to accomplish in the future?
Why are these questions important? Well, your budget is for obvious reasons, but enjoying the home exercise equipment is very important as well. For example, let's say you are in good shape now and want to add additional muscle mass. You wouldn't want an elliptical trainer for that. A Bowflex system would be a better choice.
With that in mind, let's take a quick look at some of your options.
Treadmills
A treadmill is one of the most popular and best home exercise equipment options around. It's ideal for cardio as well as weight loss and comes in all price ranges. You can also find some great deals on used treadmills as well. Be sure any treadmill has a wide belt, an incline setting, and a good warranty.
Elliptical Trainers
The elliptical trainer is fast approaching and in many cases, surpassing the popularity of treadmills. With their low-impact workout routines it's easy to see why.
You control the intensity level and can easily adjust the levels of resistance. Like treadmills, elliptical trainers vary in price. Look for a good machine with a warranty.
Stationary Bike
Though this home exercise equipment option is not as popular as it once was, it is still a good choice.
You can find high end stationary bikes with built-in cooling fans as well as state of the art riding programs with video screens. It's like you are a part of the Tour De France.
Steppers
If you want something for cardio work, a step machine may be your best home exercise equipment option. They are also great for your lower body.
Bowflex Home Gym
If building muscle mass is what you desire then you can't go wrong with a Bowflex machine. You can several different models that all offer superior resistance training and muscle building. There are also some excellent deals to be found on used Bowflex equipment as well.
Free Weights
The oldest form of home fitness and exercise there is. Free weights are an inexpensive home fitness option that will quickly build muscle mass and get you in shape. For many people, free weights and a weight bench are the single best home exercise equipment option.
Regardless of which type of exercise equipment you choose, the key to getting any kind of results will always be in using it on a regular basis. By choosing the equipment that is in your budget and that you truly enjoy using, you will get the results you're seeking and have some fun at the same time.
by TERRY EDWARDS
Best Home Exercise Equipment - How Can You Know?

6 Weight Gain Tips Without Getting Fat

2007-06-25T13:09:00.000+07:00

6 Weight Gain Tips Without Getting Fat
After you read this short article, you will have leaned some quick tips to start gaining healthy weight.

Here's 6 simple ways on how to gain weight without getting fat:

Tip 1: Eating Enough Quality CaloriesHave you ever asked somebody who's trying to gain weight what they eat?I did. And the response I received was shocking."I just eat."That's what he said. I just eat.You MUST know how many calories a day you need for your weight gain goal.This person desperately wanted to gain weight and every time I saw him the gym he had some excuse as to why it wasn't going his way. And it was usually related to his metabolism.Let me tell you...If you want to gain quality weight, you have to eat high quality dense foods and ENOUGH of them. Furthermore... if you want to gain weight without getting fat, then you bulk with the same principles as if you were on a cutting diet. Choose higher-calorie foods when given a choice.In my years of experience, when I bulked up and gained weight and fat, the biggest mistake I made was not tracking what I ate. I always tracked my diet when I was on a calorie restricted phase (that was a given) but when I wanted to gain weight I just ate everything I could.Have you ever felt that way?In order to gain weight, you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently.That should have been your "ah -ha" moment.Gaining weight isn't your cue to eat everything under the sun. In order to gain weight, lean mass and not get fat, you need to eat just over what you body needs to maintain. In this manner, you'll provide your body with all the calories it needs to build muscle but you won't give it so much as it stores the excess as fat.[ Remember that anything in excess, even protein, can be stored as fat. ]The key is to gain healthy weight and minimize the fat gains.

Tip 2: Grocery Shopping 101If you are looking to gain weight, then don't have bare cupboards. Go to your kitchen right now after reading this section and take a look at what you've got in stock.Make sure your kitchen is fully stocked with the foods you need to eat. Dense foods work wonders for putting on the weight.Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.Bare cupboards = no weight gain!Bodybuilding doesn't have to break the bank. Many times you can get bulk items for much cheaper than you think. Packages of tuna, turkey, chicken legs, pasta all are great bulking items that don't cost a ton of money.Perishable items like fruits and sugary laden items and condiments are usually things that cost the most.

Tip 3: Meal Planning for DummiesPart of performance nutrition is eating 5-6 times a day. Every 2-3 hours you should be consuming a meal consisting of a lean protein, fibrous/starchy carb and potentially a healthy fat.If you really want to gain weight, you need to eat 5-6 times a day! And it needs to be consistent. This means no skipping meals.Eating 3 times a day full of bacon and eggs might have worked for some of the past legends but it probably won't do you any good.Keeping your metabolism high and your system flushed with nitrogen (protein) will ensure you keep all the muscle you are working to build and that you are consuming slight excess calories for weight gain.If you eat a big dinner but skip snacks and have light breakfasts, that is part of the problem. Healthy weight gain only comes from people who are consistent in their eating and don't skip meals.Failure to plan your meals ultimately means you won't be eating enough to gain weight.

Tip 4: Nutrient Variety is KeyIt happens to the best of us... We get used to eating certain foods and we don't budge. For a bulking diet, this can be a killer as it drastically limits the number of calories you can eat. Plus, you will limit the nutrients and vitamins you will be able to intake. Both are essential to maximum healthy weight gain.Did anybody ever tell you that nutrients are essential for growth?

Tip 5: Essential Meal TimingWhile it might be socially acceptable to eat just 3 times a day, that is not acceptable for those who are serious about putting on lean muscle mass without putting on fat.You've heard all the benefits of performance nutrition and eating 5-6 times a day but re-read this...Quality muscle gain without putting on fat requires a high metabolism AND an excess number of calories.In order to do just that, you need to eat frequently.That means 5-6 times a day (or more).

Tip 6: Eat, Eat and Eat [ did I mention eat ]Don't feel hungry?Eat. Now in most cases, that is against the current movement but in reality, if you want to put on quality mass you have to eat regardless of your hunger levels. Eating based on your mood is not the path to healthy weight gain.Countless people tell me they cannot eat like a 200 lb bodybuilder.That's because they are not a 200 lb bodybuilder.Once they eat more, gain muscle mass, they will be and it will seem like nothing to eat like a 200 lb bodybuilder.This doesn't mean stuffing yourself, gorging on food or getting sick. It means eating more and more gradually over time in order to prime your body for more frequent meal times. Slowly start adding more food to your portions until you've nailed your perfect weight gain calorie needs.As you eat more and small but frequent meals, you won't feel stuff and your body will become more efficient at digesting and breaking down foods.All this means to you is...A higher metabolic rate and more calories!The two essential keys to putting on weight without the fat.

:: Additional Tips ::* Drink plenty of water. With your additional meals and workouts, you'll want to ensure you are properly hydrated.* Engage in a weight training program. Building muscle is a priority during your bulking phase. Since you will have plenty of energy from your carb sources, you should be fueled and primed to get some of the best and most intense workouts of your life. Now is an opportune time to build muscle.* Limit your cardio workouts. Cardio workouts are a tool. Use it sparingly depending on your metabolism. If you feel like you aren't putting on weight, reduce the amount of cardio you are doing. If you feel like you are putting on a bit too much fat, increase the cardio.

* Take weekly weight and body fat measurements. By taking a weekly measurement, you can see if the weight you are putting on is fat or muscle.
6 Weight Gain Tips Without Getting Fat

Newbie's guide to developing strength and size in bodybuilding

2007-06-25T13:00:00.000+07:00

Newbie's guide to developing strength and size in bodybuilding
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what exactly the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.What does your trainer mean when he says light weight or moderate or heavy? How do you know by the weight what rep count you should use? I try to simplify this all too confusing problem in just a few lines.Everyone get confused about what is heavy weight, what is moderate weight and what is light weight. I will try clear this up for you right now. Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets Light weight is any amount that is so heavy that on your first set you can only complete 15-25 repsNow there is one more thing that I want to address that is strength. understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more senseThe four days per week workout The four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well it works; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let move on to what I think will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly( never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine ( I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.

Workout 1 Monday

Dips 4 set of 8-12 reps Bench press 4 set of 8-12 reps Dumbbell Shoulder Press 4 set of 8-12 reps Shoulder Shrugs 4 set of 8-12 reps

Workout 2 Tuesday

Pull Ups 4sets of 6-8 Reps Lat pull downs 4 sets of 8-12 reps Seated Rows 4 sets of 8-12 reps Seated Calf Raises 4 sets of 15-25 reps

Workout 3 Thursday (after one day rest)

Hack Squats 4 sets of 15-25 reps Leg Press 4sets of 15-25 reps Leg Curls 4 sets of 8-12 reps Standing Calf Raises 4 sets of 15-25 reps

Workout 4 Friday

Barbell Curls 3 sets of 8-12 reps Dumbbell Curls 3 sets of 8-12 reps Bench Dips 4 sets of 8-12 Reps Close Grip Bench Press 4 sets of 8-12 reps

by Troy Pearsall
Newbie's guide to developing strength and size in bodybuilding

The Benefits Of Using A Personal Trainer

2007-06-20T22:32:00.000+07:00

The Benefits Of Using A Personal Trainer
Trimming down and maintaining your ideal weight can be hideously difficult. From eating the right food to choosing the right exercise and everything in between, one may invariably forget one pertinent detail or make a mistake regarding their diet and end up 10 pounds overweight or with bulging biceps when all you really wanted was to tone your muscles.
While the fee that a personal trainer may charge may make your knees bulk, wait till you read and learn about the benefits of hiring one.
Accurate Fitness Evaluation. Let's face it; a lot of us tend to over- or under-estimate our physical abilities and therefore end up with strained muscles and joints (which can lead to health problems) or a lax exercise regime (which lengthens the time enabling us to reach our fitness goals). However, with a personal trainer, your physical fitness will be accurately evaluated and you can be quite sure that whatever fitness program you end up with is the ideal one for you.
Motivation. It really is easier to exercise with someone around and a personal trainer is just the right person to have on your side if you have a fitness goal you're sweating to attain. A personal trainer will know exactly when he has to act as a tough general, a great source of encouragement and inspiration or simply as a friend to talk to and listen to your personal health woes.
Customized Fitness Program. Contrary to popular opinion, there's no such thing as an exercise or diet program that fits all. In short, what may work for others may not work for you and what may take others weeks to achieve may mean one year's worth of effort in your part. But how will you be able to determine what fitness program is best for you unless you consult an expert?
Safety.A lot of accidents can happen during unsupervised exercises so having a personal trainer will ensure that you are using health club equipment the right way. Not only does this prevent serious physical injuries, it ensures that you get the most out of your exercise routines.
The Need for Change. Perhaps one of the things that hits even the most health-conscious individual is boredom! Sometimes, all that one needs is a little change in one's exercise routine and with a personal trainer beside you, he or she can can come up with different exercise programs, all geared towards keeping you active and interested in going to the gym.
What to Look for in a Personal Trainer
So are you convinced now that a personal trainer is what you have been needing all this time? If so, following are some of the items you should look for in a personal trainer.
*Education. Remember, you are relying on this individual to guide you in your fitness goals. As such, it is important that he or she is certified by reputable fitness organization such as ACSM or NSCA.
*Experience. It builds one's trust and confidence if you know that your personal trainer has had vast experience so be sure you know his or her credentials. Also, keep in mind YOUR fitness targets. For instance, if you are a bodybuilder, get a personal trainer who specializes in bodybuilding.
*Personality. A great personal trainer is one who is dedicated to your fitness objectives. As such, he or she should be attentive to your needs, be a good listener and one who constantly keeps track of your progress or failures.

by Brad Howard
The Benefits Of Using A Personal Trainer

Simple Advice For Building Huge Biceps

2007-06-18T16:58:00.000+07:00

Having huge biceps is a very important thing to most men. Think about it for a minute. When someone ask to see your muscle, what is the first thing that you do. You roll up that sleeve, curl your arms, and try to make that huge lump in the center as big as possible. Who wouldn't want guns that would make men envious every time they saw them. In this article, I want to outline some key factors that you must remember when it comes to your biceps. Once you keep these factors in mind, you will be on your way to having biceps as big as boulders.
It's All About The Pump
Whenever you are doing any arm workout, you must remember this one thing, "its all about the pump." If you don't know what I mean, let me explain. Whenever you do any type of exercise, blood rushes straight to the area of the muscle that you are working. Have you ever noticed how huge certain muscles get after an exercise, but then a couple of hours later it goes back to normal, this is what I call the pump. To get the huge biceps, that you want, aim for that on every single one of your bicep workouts. The pump is what causes your biceps to grow big. If you are not getting this when you are training your arms, then you want be looking at huge biceps any time soon.
Don't Go Too Heavy
This is a huge problem for a lot of ego driven, bodybuilder wannabes. They go inside the gym and try to find the heaviest weight they can, and they strain all of the way trying to lift it. In the meantime, they are not getting an effective workout. Listen to me, If you want huge biceps, don't curl too heavy. Here's the reason why. Whenever you are lifting too much weight all of your energy will be focused on trying to get your arm to push that weight up rather than concentrating on working out that targeted area - the biceps. Remember what I said earlier, its all about the pump. If you are curling too heavy, you will most definitely not get that pump. You should only go up on your weight when you feel like the weight is starting to get light to you. This is how you know if you are curling to heavy. If you have to rock back and forth just to get the dumb bell up for a full rep, that's when you need to go down on your pounds. All your movements should be steady and controlled.
Stay Away From The Machines
The final peace of advice that I want to give you concerning building huge biceps is for you to focus on just using free weights. This includes dumbbells barbells, and any machine that uses weight plates. This is the best way to get those biceps really round and full. Most machines are just for toning purposes only. That's why you never really see most bodybuilders on them. If you must use machines, always do it at the very last of your bicep workout.
There you have it. My simple advice for building huge biceps. If you keep these three tips in mind while training, you will see your arms grow by leaps and bounds.
by Nation Richardson
Simple Advice For Building Huge Biceps

Building A Great Physique With Bodybuilding Supplements

2007-06-18T16:52:00.000+07:00

Building A Great Physique With Bodybuilding Supplements
People who workout and want to increase muscle mass in a short period of time often turn to bodybuilding supplements. With them, you can burn fat quicker and make room for more muscle mass on your body for a tone and muscular appearance.
Unfortunately, many people use them as a shortcut and fail to workout in addition to using supplements. The perfect combination for maximum results is weightlifting, good nutrition, and the proper vitamins and minerals necessary for good health. They can then be used as an extra aid to help you build muscle safely and naturally.
Whey protein is one of the most basic bodybuilding supplements that any bodybuilder has in their daily routine. It is one of the main ingredients in other effective supplements but you can also purchase it separately. Weightlifters and athletes use whey protein because it is effective in building lean muscle while helping to increase your energy level.
It also aids in burning fat from your body which, in turn, results in increased muscle definition. Bodybuilders also use whey protein because it helps their muscles recover quicker after a strenuous workout. You can add whey protein to your post-workout shake or you can also get it in capsule form.
Creatine is possibly the most talked about bodybuilding supplement lately because of its controversial nature. Creatine has drawn fire from many in the sports industry because it is a type of steroid if used incorrectly. It is available as an addition to your regimen, but your body also produces Creatine naturally.
As a bodily chemical, it helps to supply energy to your muscle cells in order to help them grow at a faster rate. Even though you can increase your level of Creatine by eating certain meats and fish, it is also available as a popular supplement that you can buy at your local vitamin store. In such a form, it helps you to form a larger amount of muscle mass in less time.
Bodybuilding helps you build muscle by increasing your testosterone level. Since this hormone causes your body to create muscle mass and burn fat, many bodybuilding supplements include boosters to increase your testosterone level.
It also helps to send testosterone directly to your bloodstream rather than through the normal biological process. Although many of them include this type of substance in their ingredients, you can also get one that only boosts your testosterone and does nothing else.
Bodybuilding supplements can have harmful effects if they are abused. Using bodybuilding supplements for what they are intended for is the ideal way to help you build a body you can be proud of. Before purchasing any supplements, do research and find out the best ones that will help you reach your goals as well as the ones with negative side effects.
Talk with experts and personal trainers to be sure you are combining the right bodybuilding supplements to provide the maximum muscle building benefits for your body.
by Mike Selvon
Building A Great Physique With Bodybuilding Supplements

Lowering Cholesterol Naturally

2007-06-15T17:48:00.000+07:00

Various tests conducted in the US and other countries prove that there are several effective natural herbs and supplements that may help lower LDL and raise HDL or "good" cholesterol. Since the causes of high cholesterol levels are wide and varied by person to person, having different methods to lower LDL is very important. Natural remedies such as Guggul, Pantethine, Policosanol, Curcumin, and Beta-Sitosterol are just a few supplements that are easily available at low cost compared to prescribed drugs.
Guggul
Guggul - Guggul, the gum resin from the mukul myrrh tree, when compared to the drug clofibrate in clinical trials, the average fall in serum cholesterol was slightly greater in the guggul group. While clofibrate did not increase HDL levels, a 60% rise in HDL levels was noticed in people responding to guggul.
Policosanol
Patients who had been given Policosanol for a period of twelve weeks showed a 25% reduction in LDL cholesterol, a 17% reduction in total cholesterol, and a 28% increase in HDL cholesterol.
Niacin
Niacin or vitamin B3 is the most common treatment for normalizing the blood lipid levels. From various trials conducted consumption of the drug niacin increased HDL (good cholesterol) by 30% or more while reducing total cholesterol by 10-25% and triglycerides by as much as 50%. Flushing is a very common side effect in people taking niacin. Flushing is the result of blood vessels opening wide. Another form of Niacin called Inositol Hexanicotinate (IH) or "No-Flush Niacin" is proven as an effective and safer alternative to niacin
Circumin
500 mg of circumin for seven days at a trial shows a 29% increase in good cholesterol (HDL) and a reduction of 11.6% total cholesterol. Lipid peroxidation was also reduced by 33%. Curcumin was effective in inhibiting LDL oxidation and lowering LDL cholesterol as well as triglycerides Latest research says, curcumin reduce cholesterol by interfering with intestinal cholesterol uptake, increasing the conversion of cholesterol into bile acids, and increasing the excretion of bile acids.
Chromium - Polynicotinium
Chromium supplements increased HDL cholesterol levels by an average of nearly 6 points, a 16 percent increase. No side effects were observed. According to Harvey Simon, MD of Harvard Medical School, a 6-point increase in HDL, which was achieved in the chromium trial, should reduce the risk of heart attack by about 20 percent.
Calcium Citrate
In randomized controlled trial calcium citrate was shown to increase HDL levels. The study showed that 1 gram of calcium (as the citrate) taken daily lowers the damaging component of blood cholesterol and increases the protective cholesterol (HDL). The mean HDL concentration increased by 7%, LDL cholesterol declined by 6% resulting in an improved HDL/LDL ratio of 17%.
by SUDHANI K

Treadmill Buying: How To Read Treadmill Reviews And Compare Treadmills?

2007-06-13T23:38:00.000+07:00

Any number of treadmill comparisons can be found on the Internet and elsewhere, but none of them can really be of much help if you wish to depend upon them to pick your next treadmill or the first one. For, you have to depend upon your own comparison to ensure that you get a machine that is best suited to your purpose and does not compel you to expand your budget even a small bit.
By saying this, I do not intend that there are no good treadmill reviews or consumer reports available. There certain are, but you still have to make your own comparisons because your requirements are your own and it is only you who could decide whether or not a treadmill can be a part of the health scheme you have designed for yourself.
The first thing that needs to be considered is the motor of the treadmill. A treadmill is as good as its motor. This is the heart of the treadmill and also its soul. Consider it very carefully because it is not only the most important part but also the most expensive part of a treadmill.
You need to compare the size and quality of the motor in a treadmill. Once you are satisfied with it, compare the power it could generate. Find out how much of horsepower could the motor supply at peak duty as well as at continuous duty. Peak duty means the maximum power generated by the machine for a short duration of time while continuous horsepower means the amount of power the machine can consistently manage.
While buying a treadmill you should consider the continuous duty instead of the peak duty. If you want to use the machine for running, it is around 2.0 HP to 2.5 HP of continuous duty that you would need. But if you just want to have walk, around 1.0 HP to 1.5 HP should be sufficient.
After the motor, it is the speed that you must consider. A speed of around 10 miles per hour is enough for seasoned athletes. Running surface is also an important aspect of a treadmill, and you decide on this according to your height and overall physical structure. Do not compromise on the running surface because nothing is more bothersome than “not having enough space to run.”
Also consider the incline facility in a treadmill. This feature is there to make your walk or run harder by elevating the surface because one cannot run faster than a certain speed. The only way out is to elevate the surface. Consider how smoothly the elevation of the surface takes place. Most of the machines that come with this facility provide ample incline.
Last comes, the control panel. Now, this part can provide you the feedback regarding the number of calories burnt; the speed at which you ran and the distance you covered. These are not indispensable part of the machine and should be given at least the little importance. A carefully purchased treadmill would be a part of your exercise regimen for a very long time. So, make a wise decision after considering all the aspects.

by KANISHK MANCHANDA

Magnetic rowing machine as fitness equipment

2007-06-13T23:33:00.000+07:00

Rowing has been thought to be one of the most fruitful exercises among fitness exercises. It has been considered as an excellent kind of exercise to improve the cardiovascular fitness. Mostly, the aerobic exercising equipments work for the lower half of the body. But the rowing machine lets you use the whole of your body; the benefit of the exercise is felt in less time as compared to exercising on other equipments. As the exercise is done of the full body so 30 minutes workout rowing machines is equivalent to 45 minutes session on an exercise bike.
It is a good workout for your entire body as it incorporates your arms, torso and legs; it is not only a great workout for your heart but also good for toning your stomach, thighs and arms. The magnetic rowing machines are packed with a multiple kind of features and technology which makes this machine one of the most hi tech rowing machines giving you multiple benefits. Most of the magnetic rowing machines have the feature of wireless heart rate monitor in which you can seethe heart rate on the monitor.
A silent magnetic brake that is commonly found in most of the models; guarantee a wide effort range with natural and continuous rowing motion. It also has the benefit of providing a natural, smooth and continuous resistance to your row. The machine is very simple to use as you just need to wear the chest belt supplied with the unit for pulse management with ECG precision permits full control over the pulse rate during exercising.
The magnetic fly wheel ensures a smooth, quiet and natural rowing action, making it ideal for a home cardiovascular workout, whilst still toning arms, back, shoulders and abdominal muscles. The easy to read LCD console displays; Calories, Strokes per min, scan Function, Stroke Count, and Time. Offering the privilege to fold this rowing machine can be folded when not in use to facilitate movement and storage, helping you to make the most the most of your indoor space.
by JOHN PARKER

Health Benefits Of Aloe Vera Juice

2007-06-11T00:00:00.001+07:00

The health benefits of aloe vera juice have long been known. It has been used historically as a soothing balm, applied externally for cuts, scrapes and burns. Modern uses of aloe vera are extensive.
The health benefits of aloe vera taken internally include: improved circulation, regulation of blood pressure, promotes healing of bones and joints, strengthens the immune system, defends the body against bacteria, heals internal tissue damage, heals ulcers, improves and even eliminates constipation, blood sugar regulation, and reduces itchiness in psoriasis helping it to heal.
Drinking two to four ounces a day is all that is required to gain the many benefits of aloe vera juice. If you drink it daily, aloe vera can aid your digestion, improve your circulation and detoxify your body and cleanse your colon.
The detoxification properties of aloe vera juice also act to detoxify your blood stream. If you have intestinal or stomach problems it can help your digestive tract to work smoothly.
Aloe vera also helps to dilate the capillaries and support cell growth, thereby improving circulation.
One of the most important health benefits of aloe vera juice is its operation as an anti-bacterial and anti-fungal agent, helping to prevent the onset of disease in the body. Thus, taking aloe vera juice daily helps to maintain good health and provide a sense of wellbeing and energy.
Aloe Vera Juice And Weight Loss
One of the most valuable health benefits for today’s society is aloe vera's ability to assist weight loss. Aloe vera works to both reduce and stabilize the body mass index by stimulating the metabolic rate in our liver cells so that we burn more energy.
The energy used for this comes from fat and carbohydrate stores in the body. Drinking aloe vera juice every day has been likened to doing multiple workouts throughout the week.
Another reason why aloe vera works well as a weightloss supplement, is because it has a high content of collagen protein. When you drink aloe vera juice every day, the body has to spend additional energy to assimilate its protein into your system.
This extra expenditure of energy also supports weight loss and muscle development. Aloe vera reduces the amount of time food stays in your intestine, which means that less energy is absorbed from the food.
Throughout history aloe vera has been associated with achieving healthy body weight and it has been known as “the dietary plant” and “the harmony remedy.”
Aloe Vera Juice And Detoxification
Detoxification is another of the health benefits of aloe vera juice. Carrisyn, an extract of aloe vera, has been shown to stimulate the production of infection-fighting blood cells and in so doing strengthen the immune system.
Aloe vera juice contains amino acids, methionine, serine threonine and molybdenum, which work together to detoxify heavy metals and additionally aid in the metabolism of carbohydrates, fat and protein. This action prevents a build up of fat in the liver and the arteries.
These detoxification and laxative qualities of aloe vera juice, improve the efficiency of the colon, which is extremely important for good health. Poor colon health results in the re-absorption of toxins into the human body resulting in low energy and un-wellness.
Aloe vera juice contains nineteen amino acids, twenty minerals and twelve vitamins and as such is an excellent, natural nutritional supplement.
Any Side Effects Of Aloe Vera Juice?
Yet, aloe vera is not without possible side effects. Reported side effects include allergic reactions, liver dysfunction, nausea, dermatitis and strangely colored urine.
However, these side effects are rare and may well be the result of drinking too much of the juice. It is unwise to drink aloe vera juice as if it were orange juice. If you stay to the recommended dose, you should be fine.
Nevertheless, it is important to pay attention to any side effects and stop drinking the juice if you detect a reaction. Aloe vera juice is not a magic potion or a cure-all.
Indications that you should avoid aloe vera are if you are pregnant or breast feeding, have kidney or heart disease, or are allergic to garlic or onions. It is also inadvisable to give aloe vera juice to children as they can experience toxic reactions.

by ALIEN SHENG

How To Get A Six Pack

2007-06-08T10:04:00.001+07:00

So you want to have outstanding abs. And you want to know how to get a six pack.
You're really concerned with finding the absolute best workouts which will result in both a flat stomach and hard abs.
Since you want to know how to get a six pack, you need to understand that the majority of ab workouts are not effective at getting rid of belly fat. Most of us have at least some excess fat in the region of our abdominals. However, most of us do not have a good understanding of the best way to get rid of that extra stomach fat.
Most people look for a fast and easy way to exercise their abs to quickly get rid of belly fat ... like some type of miracle cure. As a result, many people are looking for exercises and workouts which are actually not effective for losing their belly fat.
You must realize that workouts which specifically target your abs do not get rid of unwanted belly fat. The ab exercises simply tone and strengthen your abdominal muscles which lie beneath your belly fat. In order to get rid of belly fat you must focus your regular workouts on increasing your metabolic rate. A strenuous full body workout will result in greater burning of fat. That's the beginning of how to get a six pack.
You also need to realize that strenuous full body cardiovascular workouts by themselves are not the best answer to getting rid of belly fat. You must adopt a whole body training program that incorporates high intensity resistance training.
Anyone who wants to know how to get a six pack must understand that high intensity resistance training along with a balanced diet full of healthy nutrients consumed on a regular basis is the real key to losing the belly fat that covers the abs. Even though ab exercises such as crunches and leg raises are an excellent start to how to get a six pack, you must also focus on getting rid of the belly fat that covers your abs. You'll want to get rid of your belly fat so you can see that great six pack.
Of course, ab-specific exercises are certainly beneficial when mixed into your regular workout routine. Ab-specific exercises will help to tone and strengthen your abs. They also help to create a more healthy back and to improve posture when done correctly. Just remember that ab exercises are not particularly effective in getting rid of belly fat.
A balanced diet full of healthy nutrients consumed on a regular basis and appropriate high intensity resistance training are your keys to success.
Many people struggle with stubborn body fat, an expanding waistline, or low back pain, and they're frustrated with the amount of conflicting and confusing information about ab training and fat loss. These people are looking for the fastest way to flatten their stomachs, sculpt their six packs and melt away body fat. Golfers and other athletes are looking for step by step plans that can produce results without sit ups, endless crunches, or worthless infomercial junk.

by MIKE HOWELL

Whats Wrong With Your Bodybuilding Techniques? Check This Out

2007-06-05T14:58:00.000+07:00

Bodybuilding (the art of displaying the muscles) did not really exist prior to the late 19th century, when it was promoted by a man from Prussia named Eugen Sandow,[1] who is now generally referred to as "The Father of Modern Bodybuilding". Bodybuilding Is The Solution To Taking Control Of How Your Body LooksAs I get ready for my next bodybuilding competition, I have been spending alot of time (two 45-minute sessions of cardiovascular exercise to be exact) watching television. My powerful bodybuilding techniques allow me to do that. Bodybuilding is the act of putting on muscle by working out and shaping one's diet to put on more muscle mass. Bodybuilding may be done for recreation, for personal betterment or as a competitive sport. Training Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns. Training intensity and volume should be in line with what the kid can cope with easily and safely. Training natural has so many benefits it would take to many words to put in this article. Training intensity doesn't mean jack if you can't consistently keep it up. Training tips from many of the greatest strength experts around the world, plus a glossary of exercises to fit everyones needs are available at the RIPPED Weight Training website. This was accomplished by improved bodybuilding techniques, better nutrition and more effective equipment. Muscle Muscles need time to heal, once a week for directly hitting a muscle is fine. Muscles grow when muscle fibers are damaged and repair themselves following a workout. Muscles is a movement, it is our life. Muscles are the 'slaves' of the CNS, and when the CNS calls for a movement, it never calls in individual muscles separately. Muscle recovery can only happen in the presence of ample amino acids and the only source for amino acids is dietary protein. Muscles, tendons and ligaments tend to shorten over a period of time, which limits our range of motion and renders us more liable to injury when sudden stresses are placed on these structures. Muscle has one simple function -- it contracts. Muscle takes work, time, and dedication, more than most people are willing to devote. Muscle & Fitness becomes the official journal of the IFBB. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle fibres more distinct. Fat Fat is irrelevant for bodybuilders, although cholesterol is essential in the production of testosterone so make sure to eat as many animals as you can. Fats, sugars, anything you can shove down your throat. Fat can only be lost with a caloric deficit from a reduction in food intake, an increase in activity or ideally, a combination of both. Fat cells in the body elevate estrogen which can reduce your testosterone levels. Bodybuilders Bodybuilders such as Arnold Schwarzenegger, Lee Priest and Jay Cutler all started competing when they were teenagers. Bodybuilders seek out low-glycemic polysaccharides and other slowly-digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. Bodybuilders usually require higher quality protein with a high BV rather than relying on protein such as soy, which is often avoided due to its estrogenic properties. This develops good bodybuilding technique and rituals. Bodybuilders exist on a diet of protein to develop muscle, and have a skinny supermodel's aversion to fat. Bodybuilders who over-train risk suffering injuries and immune system difficulties, and can neglect home, work and family life, according to Mr Smith... all caused by bad bodybuilding techniques. Bodybuilders also increase their electrolyte consumption (potassium and sodium) to reduce the risk of muscle cramps when on stage. Bodybuilding as a sport is not athletic and should not be confused with lifting sports or strongman competitions. Bodybuilding is not a project that you work hard on for a set amount of time, finish, and then sit back and admire. Bodybuilding is an ongoing, lifelong process filled with ups and downs, triumphs and setbacks, peaks and recessions. Bodybuilding is the new name of the exercise now days.

By : Steven Gwillim

What's Wrong With Your Weight Training Program? Check These 5 Things

2007-06-05T14:54:00.000+07:00

Here's a really simple way... to tune up your weight training routine by just implementing 5 simple techniques. There is a way to common problem now-a-days where people just are wasting there time in the gym, by incorrect eduction or just flat out they have not been given any information before starting a bodybuilding program or weight training workout. Lets get right into things here... my first tip is... Take one week off from training every 8 - 10 weeks. I mean it does not seem like the common sense thing to do at first, but if you look back after and see the results for yourself it will click in as the common sense thing to do. It is a fact that a majority of people training have a psychological barrier from taking a week off from training. People think they will become weaker, but this is not the case. The truth of the matter is if you eat just as you would if you where training and don't do any physically straining activities you will actually come back stronger and bigger. 2.Train every muscle group every 5 - 7 days. This is called your [GRP] or growth recovery period. This is actually the time frame where your muscles actually grow. Of course the best way to do this is to work out 5 days on then 2 days off, but making sure you never do the same muscle group every 5 - 7 days. I mean it may be hard for you to actually setup your weight training routine like this but once you do you will be seeing amazing results. If you fail to do this there is a very good chance you will see negative results, decrease in energy levels, and even see your appetite fail as well. 3. You must have maximum intensity on every single rep. Now having proper intensity is very important to achieving the best body you want in minimal time. It is the secret to getting the most out of every single rep. It is a staggering percentage but around 95% of people training today don't train with proper intensity. You are wasting a lot of time in the gym by not training with their maximum intensity... you could get a lot more done in around half the time. Intensity is a bit more complex and is the 3rd pillar to R.I.P.P.E.D. training and we are talking about something entirely different today. Intensity is also what separates the men from the boys. Your muscle is not going to grow unless you force it to. It may be hard at first but once you master your intensity and cage it inside of you your weight training workouts will be like nothing else. 4. Each workout should last around 30 - 45 minutes. Now, when you don't train with the best intensity and take your time in the gym, you are usually there for a while. But when you start actually your weight training routine right with your maximum intensity and start knowing how many sets you should do for your current state and also your rest time between sets it should all fall around 30 - 45 minutes. This is a must for an efficient weight training program. Now when you start doing this all right 30 - 45 minutes out of your day is nothing and 5 days a week is doable. And also don't forget you be getting better results than you would be if you where taking your time, by a landslide. 5. And finally, train a maximum of 1 - 2 muscle groups per session. Once you have your sessions set up real nice you will be able to see that everything is set up perfect you will see you will never train over 1 - 2 muscle groups per day per session. This again will improve the efficiency of your weight training workout. This is great because if you remember our last steps it allows you to follow all the other rules also including the one where your sessions are only 30 - 45 minutes. You will see you are getting stronger and more ripped while doing LESS. When I started implementing these techniques I could never believe how fast I was building muscle... I was astonished. I never knew the human body was capable of such efficiency and peak performance. I guess it was the peak performance caged in me. And guess what research proven, you can do it too. I recommend picking up a copy of R.I.P.P.E.D. Weight Training Program, this is just what I learned in the first few pages. Well now how are you going to benefit unless you put it to action? You won't simply. An amazing 90% of readers who see this will not value from this info, due yourself a favor and join the 10%.

By : Steven Gwillim

How To Lose 20 Pounds Quick!

2007-06-03T17:01:00.001+07:00

How do you lose 20 pounds quick? Good question. It all depends on where you start. It depends on where you’re coming from and what kind of sacrifices you’re willing to make.
You can lose 7 to 10 pounds in a week, very easily, if you just clean up your eating. I mean really clean it up! We’re talking about drinking clean fluids…that means water. No saturated fats. No processed sugars. Lots of veggies…oh, and a tad bit of exercise. Say walking for 20 minutes a day after your last meal.
That’s a simple, good start. Easy stuff, too.
To lose 20 pounds quick you will need to hold steady on the above plan just a little longer. The first 10 pounds will disappear in about a week or ten days. Much of that will be water. When that’s done, you move a step further.
Next phase: exact same stuff. We’re not talking about killing yourself, here, especially if you haven’t been active for some time. An injury? That would be foolish. What good will the weight loss do if you’ve hurt yourself in the process? I’m guessing it might be depressing.
For your purpose: to lose 20 pounds quick, you don’t even need to join a gym, or lift a single weight. It’s called cleaning up your habits, if only for an abbreviated period of time. To lose weight, a small altering of your mindset is really the only essential. Begin and just stay the course, which is not always easy.
You must follow through. Action is a verb. It is continuous. Small daily adjustments, like the few outlined above are all that’s necessary. We’re talking about how to lose 20 pounds quick, not 100 pounds. You are always moving. The world spins and we move along with it.
We change our circumstances over time, mostly without notice. To effectively lose 20 pounds quick, you need to begin to take notice, to become more self –aware. It starts with the foods you eat, the fluids you drink, and the small steps you decide to engage in.
But it won’t take long. You can truly lose 20 pounds quick if you’re willing to take the very first, magical step. Simply begin.
by BRIAN BONITO

Advanced Workout: Sets & Reps

2007-05-31T17:54:00.000+07:00

After you have figured out your form and become more than a beginner, it’s time to re-vamp your routine. The number of sets and repetitions (reps) may be considered more important than the exercises being performed. In the avenue of bodybuilding there is a variety of routines that can be effective. Effectiveness of a routine usually lies in the ability of your workout to put as much strain on a muscle without over working it. This is done much easier when keeping most of the factors in a workout constant and only making one change. This leads to the explanation on how to choose the number of sets and reps to do and how it affects your muscles. The goal of bodybuilding is to increase size and mass of a muscle. This means every set is going to be to what is called muscle failure (except the warm up). Muscle failure being the point at which you can’t move the weight anymore. Having a spotter is essential for this type of workout. For the most part the reps are going to stay consistent, meaning the variable is the number of sets. The ideal number of times your muscle needs to go to failure per exercise is four. Meaning four sets per exercise. For the purpose of this article it’s assumed that there is a proper warm up and stretching before the first four sets. The next step is to determine the number of reps per set. Each set will be to failure so technically you don’t need a number of reps to do because you are going to push the weight until you can’t anymore. This means the proper amount of weight is more important. Rather than trying to complete a certain number of reps, use an amount t of weight to hit a target range of reps. The first set’s range is 10-12. This means you want to stack enough a weight so that your muscles need to stop at 10 or 11 reps. If you can do 12 that’s ok. If you can do more than 12 you need to increase the weight. If you can’t do 10, you need to decrease the weight. The second set’s range is 8-10. The third and fourth set’s range is 6-8. The only factor left is the number of sets to do per exercise. You want to do between 12 and 20 sets per muscle. This is 3-5 exercises per muscle. In all honestly doing less than 4 exercises (16 sets) will be significantly less effective. At first glance it looks like 3 muscles would be 60 sets, which would take hours. Remember though some exercises use more than one muscle. For example 4 sets of chest press would go toward your chest sets and your triceps sets. You still want to isolate muscles when possibly. This helps track muscles so you don’t overwork them. Certain muscles can be worked as secondary muscles and primary muscles on different days. For example the biceps have a fast recovery. A lot of back exercises involve the biceps. You can work back on one day and then isolate biceps on the next day and that muscle should be able to take the extra strain. Learn your muscles to find out the right range for you. Find your body type and work with it to build massive lean muscle. Use the range suggestions for sets to fit a number of sets to each of your muscles. Because of the way your muscles are used in your body, you shouldn’t need to change the number of reps or sets you do unless your goals change. For the most part once your body adjusts to your new workout you will only need to change the actually exercises you do. This will work the muscles from different angles activating dormant muscle fiber, while still pushing them to failure so that you can gain the maximum amount of muscle.
by TOM BISHOP

Can You Really Lose 10 Pounds In 7 Days With Fat Burning Soup Diets?

2007-05-31T17:51:00.000+07:00

Claiming to help you lose anywhere from 10 to 17 pounds of weight in just a week, fat burning soup diets like the cabbage soup diet have been referred to as the ultimate fad diets. How honest are these fat burning soup diets and do they live up to their claims?
After becoming popular in the 1980s, the cabbage soup diet is now circulated all over the Internet and as a result is popular still to this day. In fact, the actress Sarah Michelle Gellar has been known to use this fat burning soup diet to lose weight.
The idea behind fat burning soup diets is to fill you up on low-calorie soup and several other specific foods. The soup itself supposedly has fat burning properties. However, experts deny this and say that any weight loss achieved come as result of consuming very few calories, approximately 800 to 1000 calories to be specific.
Am I saying that these fat burning soup diets work for weight loss? Well, my answer is yes and no. The cabbage soup diet, for example, has been used by many people for short-term weight loss and is seemingly effective. However, when you take a closer look you realize that the grass is not always greener on the other side.
Your body will always lose considerable weight when you drastically lower your calories and the amount of carbohydrates you consume, but this should not be confused with fat loss. Rather, you will lose water weight and becoming dehydrated, which will result in you feeling weak, having dizzy spells and even fainting if your blood sugar level goes down too much.
What’s more, any water weight you lose is temporary and regained immediately when you go back to eating normally. If you thought that the 10 pounds you’re losing would be permanent fat loss, then I’m sorry to disappoint you but that’s simply not true.
Furthermore you’ll also burn muscle tissue in addition to the water loss. This will reduce your metabolism speed making it easier to put the weight back on as fat. Not only will you have a slower metabolism, but when you drastically lower how many calories you consume you also encourage your body to conserve energy, which is stored as fat tissue.
In addition to everything I’ve mentioned, you also have to take into account the fact that fat burning soup diets can have high levels of sodium and MSG (monosodium glutamate) and leave you lacking in essential nutrients including protein, calcium and essential fatty acids, as well as some necessary vitamins and minerals.
Something else to remember is that if you exercise when on a fat-burning soup diet this can have negative consequences since you are consuming far less calories than what your body needs for to function properly. If you attempt resistance or strength training (lifting weights, for example) this can result in even more muscle loss as you do not have enough protein in your diet for muscle repair/growth.
by JOSEPH COLE

What you should know about tiredness

2007-05-23T18:01:00.000+07:00

Tiredness is not an uncommon symptom. Throughout the world many people suffer from tiredness. One in four people in USA and Europe suffer from tiredness of one form or another. Tiredness is quickly affecting more people than any other condition.
Everybody nowadays has very busy and stressful lives, most of these will experience tiredness at some time during their working careers. Normally just a good night’s sleep and a little rest will be enough to resolve the symptoms.
For some people tiredness can become more of a problem. Most people don’t realize that this is actually a medical condition, they will just tell you that there’s nothing wrong with you, all you need to do is get some more sleep.
Some of the popular suggestions to cure your tiredness won’t work in the long run. Drinking cups of coffee may help in the short run, however it is unlikely to be sufficient to resolve the underlying problem.
Some people can only manage to sleep for a couple of hours every night, but don’t actually suffer from any problems with tiredness. Margaret Thatcher is one of the most famous people known to be like this, she only needs 4 hours of sleep every night to function correctly.
A number of things can cause tiredness, sometimes a combination of these things can cause the problem.
Here is a list of the main reasons that can make you feel tired.
Tiredness can be caused by physical exhaustion. Tiredness can cause you to avoid doing any strenuous activities, however, by not partaking in exercise you will become more unfit and then suffer more as a result.
Tiredness can also be caused by emotional reasons. Stress and worry are common parts of today’s lifestyle, however, both of these take a lot of energy and can leave you feeling drained and tired. Depression can easily cause you to be tired.
Lifestyle can cause tiredness, for example, if you look after small children, or dogs it can be very exhausting!
Many different illnesses and medications can cause you to feel tired. It’s worthwhile looking at the side effects of any medication you are going to take and mentioning to your doctor that you suffer from chronic tiredness.
Of course if you don’t get enough sleep it will leave you feeling tired and confused.
It is normally possible to increase your energy levels. By increasing your energy levels it should also help to improve your concentration, memory and your social life. No more saying “I feel too tired to go out”!
When we are down in the dumps we often dread getting out of bed in the mornings, and we are also irritable. By taking some of the steps below it should be possible to improve your daily life.
Alarm clocks aren’t good things, for a start mine glows in the dark so I can’t sleep and then it feels the need to wake me up anyway! Think about how fantastic it would be if you could wake up without needing to use an alarm clock, you would feel so relaxed!
Think about what it would be like to go out at night and still have enough energy to have a good time. Imagine what it would be like not to need as much sleep as you used to need.
All of these things are within your reach, all you need to do is change your life so that you can have these. You just need to realize that tiredness is a condition and it must be treated. You should discover why you feel tired so you can cure it.
Anybody can treat the symptoms, but that wont do anything unless you actually treat the cause of your tiredness.
by NIGEL HOWELL

Slimaluma - A New Weight Loss Supplement

2007-05-22T14:01:00.000+07:00

Did you know that diet has the greatest impact on your weight loss efforts, as compared to maintaining the same unhealthy diet and increasing exercise? As a matter of fact, the celebrity Janet Jackson, who lost 60 pounds in 2006, attributes a whopping 80 percent of her success to changes in diet. Also, it’s interesting to note that she refuses to use the word “diet.” She says, “It’s a way of life--good portions, nice, balanced meals.”
Portion control is one of the most important elements of weight loss. The human stomach is designed to hold only about one quart of food or beverage - an amount that would fit in your cupped hands. The portions at fast-food joints and restaurants are often grossly beyond this. An effective weight loss supplement can help you with hunger control and can be especially helpful in the primary stages of your weight loss program. This is often the most difficult stage because your stomach is still stretched from eating portions that are too big for the body to efficiently process. This brings us to the role of Slimaluma, a completely natural appetite suppressant that gives you the power you need for optimum hunger control.
Slimaluma is a perfectly safe and wholly natural appetite suppressant, based on the extract of Caralluma Fimbriata, which is an edible plant found in India. Caralluma Fimbriata has been used for centuries in India as a food source during times of famine and as a natural appetite suppressant to counter the physical maladies caused by overeating. As a matter of fact, Caralluma Fimbriata is still enjoyed as a dietary staple in tribal India – tribal men chew the plant to suppress hunger when they go on long expeditions!
The hypothalamus in the brain controls appetite. When you’re hungry, the hypothalamus tells the brain that food is needed. And when the stomach is full, the hypothalamus tells the brain to stop eating. Scientists have discovered that Slimaluma suppresses the hunger sensory mechanism of the hypothalamus. Instead, Slimaluma’s natural Pregnane Glycosides send their own signal to the brain that the stomach is full. This is exceptionally helpful for people who have difficulty sensing when the stomach is full, which leads to overeating. Slimaluma is particularly helpful for hunger control in such instances, and is especially effective if you’re prone to binge eating.
Slimaluma goes beyond hunger control - it’s a healthy weight loss supplement with proven reviews. A clinical trial of Slimuluma was conducted at Division of Nutrition at the St. John’s National Academy of Health Sciences in Bangalore, India, from January to August of 2003. The trial was a double blind, placebo-controlled study of 62 subjects. One group took 500 milligrams of Slimaluma one hour before each meal. They showed significant decreased appetites in relation to the placebo, or control group. The same held true for body weight, body mass index, body fat, waist circumference, hip circumference, and even blood pressure!
In another clinical trial of Slimuluma conducted by the Western Geriatric Research Institute in Los Angeles, 26 patients participated in a double-blind study conducted over four weeks. Patients were instructed not to change their regular eating habits. Out of the 18 patients taking Slimaluma, 15 lost weight -11 of whom lost six pounds, and 1 who lost nine pounds! It’s very interesting to note that patients with a higher body mass index lost more weight. Thirteen of the Slimaluma patients, or 72 percent, reduced their waist size by one-half to three inches. In addition, five of the Slimaluma patients reported an increase in energy level.
Slimaluma also helps you feel energetic, which is very important during a weight loss program. When losing weight, you may naturally experience a sense of lethargy, and it’s all too easy to overcompensate for this sensation by overeating. Many other weight loss supplements fail in this regard.
Besides stimulating impressive fat loss, Slimaluma even helps you gain lean muscle mass. Slimaluma naturally inhibits fat synthesis by blocking the formation of Co-Enzyme A. Fat loss and building lean muscle is important because muscle burns calories faster than does fat. Also, muscle is more compact than fat, helping you look more lean and trim!
In comparison to the popular appetite suppressant Hoodia Gordonii, Slimaluma is perfectly safe. The FDA has not approved Hoodia Gordonii. That’s because it can be detrimental to the liver and the elements that cause this cannot be removed during processing. Such compromised liver function can also inhibit the absorption and effectiveness of prescription drugs. Further, Hoodia Gordonii can be dangerous for diabetics, as it tricks the brain into thinking that the body has ample blood sugar levels. If that is not enough, up to 80 percent of Hoodia Gordonii products are contaminated or counterfeit. It’s near impossible to ascertain whether Hoodia is pure unless you have it tested by an independent laboratory.
Comparatively, Slimaluma is a 100 percent natural appetite suppressant. The only mild adverse effects, which were reported by both the control and the placebo group in the India study, included moderate acidity, mild constipation and mild flatulence - all of which subsided one week after beginning the trial. No other adverse effects were reported. Slimaluma is even certified organic by the USDA. Not only is that better for your health, but it guarantees ecologically sustainable farming practices.
Although Slimaluma is an effective weight loss supplement, managing portions and daily exercise are vital to your overall weight loss program, and should become a permanent way of life. Daily exercise reduces the risk of cardiovascular disease, diabetes, stroke and cancer. It is the number one way to alleviate stress, lowers blood pressure, improves mood, jump-starts your sex life, and of course, makes you look terrific in your bathing suit. Act now, and make the changes in your diet and exercise habits to drop the pounds. Also, give Slimaluma a try and jump-start your healthy weight loss program.
by EDWARD SAMPLE

Discover The Countless Benefits of Green Tea Dieting

2007-05-17T11:16:00.000+07:00

In this article I will discuss some of the many benefits of green tea dieting. Although it’s not a diet as such, this simply involves consuming green tea regularly or supplementing with green tea pills. I’ve always been curious why there are countless benefits of green tea dieting. What is it that makes green tea so effective?
One of the greatest benefits of green tea dieting is the occurrence of an anti-oxidant known as EGCG, or epigallocatechin gallate. For years researchers were puzzled why the French suffer from relatively few heart diseases despite a diet rich in fat. The answer was found to lie in red wine, which contains a similar chemical that limits the negative effects of smoking and high-fat foods.
New studies showed one of the biggest benefits of green tea dieting is that EGCG is twice as powerful as the chemical found in red wine. This also explains why in Japan, heart disease is quite low among men, even though around 75% of them are smokers, as the Japanese regularly drink green tea.
You may be wondering why consuming other teas in your diet do not have the same benefits of green tea dieting. This is because green tea is processed differently. While black and oolong tea leaves are oxidized through fermentation, green tea leaves are steamed, preventing the loss of anti-oxidants, which is why we have so many benefits of green tea dieting.
A study published in the January 2006 issue of the American Journal of Clinical Nutrition showed that people who drank tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of oolong tea which proves the effectiveness of green tea in comparison. Researchers say that one of the main benefits of green tea dieting is that it triggers weight loss by stimulating the body to burn more calories and decrease body fat.
Other research shows that another one of the biggest benefits of green tea dieting is that it helps you fight the flu by boosting your system's immunity against viruses. Green tea has a substance in it that makes the certain cells in your body output 10 times the normal amount of interferon, which is what fights the virus. However, there are still many other benefits of green tea dieting.
There is also strong evidence that the benefits of green tea dieting also include a reduction of bladder, colon, esophageal, pancreas, rectum, and stomach cancer by up to 60%. EGCG has been said to be at least 100 more times more effective than vitamin C and 25 times more effective than vitamin E at protecting cells from harmful influence.
Yet another one of the benefits of green tea dieting comes from studies in Britain which show that green tea can help slow the process of Alzheimer’s disease by inhibiting chemicals in the brain responsible for plaque and protein deposits in the gray matter of your head. It is these deposits which hinder the ability to think clearly.
Based on the many studies on the benefits of green tea dieting, I recommend at least 3-5 cups a day. Green tea extract supplements are also available. Regardless of whether you want to lose weight or not, the benefits of green tea dieting are too many to ignore, even if weight loss is not a priority. Why do 95% of dieters fail within one year? Why are fat burning pills a complete rip-off? Joseph Cole answers these questions and more in his revealing industry report "Weight Loss Scams, Myths and Cons Exposed". Get your FREE copy today at: http://www.theantidietplan.com/1
by JOSEPH COLE

Lose Weight Naturally

2007-05-17T11:10:00.000+07:00

Tired of thinking ways on how to lose weight? Well try reading these facts about the proper way on losing weight.
Almost everybody loves to eat. There is no problem in eating as long as you know how to watch your health and as long as you know your limitations. The only problem in eating is when you eat too much. When you eat too much that is the time you start to gain weight and gaining weight is just natural as long as you don’t become obese or overweight.
Well when you become obese or overweight that is the time when such problems arise. Being obese or overweight is a bad sign that your diet is not healthy.
According to Merriam dictionary obesity is defined, as a term to describe body weight that is much greater than what it is considered healthy.
So when you notice that you’re gaining weights too much you should start and planning on ways on how to lose weight safely. Always remember that in losing weight you should consider your health’s safety.
Usually the fastest and most common way to lose weight is by using diet products. We buy diet pills, herbal teas, creams that remove cellulites in our body. Most of the diet products that we buy in the market today help us to lose our appetite in eating. They lessen our urge to eat the things we usually love to eat. There’s nothing wrong in taking diet products. But you have to be reminded about certain things when you’re taking such diet products. Make sure that the product your going to use is safe. Check it out on its labels if they undergone lab tests. Consult you physicians if it’s healthy enough for you to use it and ask your physician also about the right dosage for your body. These are just few ways on how to choose the right diet product for you body.
I’m not saying taking pills, herbal teas and other diet products is not safe enough for your health. But if you’re really trying to lose weight safely and effectively why don’t you try the natural way.
Well if you’ll move on with the natural way of losing weight the first thing you should do is gather some facts. Do a research or ask your doctors which is better for you. A low-carb diet or a balanced diet can do. Should you engage in physical activities at least three times a week? Sometimes because of were preoccupied so many things it’s no wonder that we usually give up on the natural way of losing weight. But wait if you wish to live a long life, it’s better that you have enough knowledge about the real facts about health, nutrition and physical activity.
Secondly, you should eat better. Always remember that eating a healthy balanced and well-apportioned meals will help you maintain your normal weight. Third, be active. You don’t need to go to the gym five times a week. Instead you can take a forty-five minute walk at a brisk space and burn up 300 calories. Besides from brisk walk you can take the stairs, play activity games with your kids or jog a few minutes in your place and a lot more. And lastly, learn more about eating better and living healthier.
Lose weight for a longer life and better life.
by ELIZA MALEDEVIC

Help On Sports Nutrition Supplements

2007-05-17T10:44:00.000+07:00

Have you wondered how your favorite athletes do their workout? Or what kind of exercises they perform, what kind of food they eat or how do they manage to relax under pressure situations? Probably you don't care about all this because what matters for you is their performance in the sport. But it doesn't mean that they don't take care of themselves like we do.
In fact, athletes need to monitor their lifestyle very closely and keep their health conditions at par with their competitors; not just by eating right food items but also by consuming supplements.
Supplements are an integral part of athletes' diet. It is required to have an enhancement of their endurance, and also to increase or, if not increase, at least maintain the appropriate muscle mass to be able to improve size and strength. One of the most important parts of any sports nutrition is protein supplements. Without these supplements, athletes would not be the way they are at present. However, contrary to what most people think, diets jam-packed with protein do not necessarily build up muscle strength.
Building up muscle strength would be the job of regular physical activity. So if you want those big muscles you have to do exercises, not necessarily at gyms but could be also at your residences, daily. The key factor here is regularity. What you can achieve with steady and regular exercises may not be possible with a high profile but an irregular one. Sports nutrition supplements need high levels of protein, which you can get from protein-rich foods. Enumerating all those food item will be a total waste of space in this article.
But to make you aware of the basics, here are a few of the foods that are rich in protein. There is fish, poultry and dairy products, and these are the foods you usually get your protein from because some sources of protein are high in fat and also in calories. So basically, you must take note of which sources are high in fat and which are not. Even though nutrition supplements are useful, there are many reasons because of which sports nutrition experts discourage use of such supplements. One of the reasons is that these supplements can put a strain on your liver and kidneys. Other reasons include high amounts of nitrogen in the nutrition supplement, which will only be excreted from your body as urea. But it is not as easy nor is as safe as it sounds because this said excretion often causes fluid imbalance, which leads to dehydration. Another problem with sports nutrition supplements that have high amounts of protein from animal sources is that there are higher risks of heart diseases due to the high fat intake associated with such nutrition. One more disadvantage of sports nutrition supplements is that there is a huge tendency that you will ingest amino acids that are capable of interfering with other amino acids, which results in a metabolic imbalance. Beware of sports nutrition supplements that have high amounts of amino aids because it can cause gout; diarrhea and stomach cramping that can rank from mild to severe pain. Even though sports nutrition supplements are being discouraged by sports nutrition experts, Bricker Labs, a sports nutrition supplement manufacturer, still does a lot of research, developments and marketing in this area. Bricker Labs has over thirty years to blame for their success in their provision of sports nutrition supplements. They do not apply to sports nutrition only too, but also to weight loss, diet, health and other nutritional aspects. It's because of their experience in the field of sports nutrition and also because of their choice of perfectly safer ingredients in developing the nutrition that you would not like to consider any other manufacturer for your sports nutrition supplements. So what are the ingredients they use and how are they safer than those that other manufacturers use? They make us of the L-Carnitine, which is mainly used for weight loss, energy and also for having a healthy heart function; Colostrums, which gives your body a healthy immune system function and also gives your body an improved stamina and also for an easier recovery in almost all cases; Vandayl Sulfate, which is capable of growing your muscles and also has the ability to define your muscles; Protein, everyone knows what protein is for and that is for sports nutrition, and also for health and muscle growth.
Another component is called Creatine, which is used for sports nutrition and muscle growth but it also involves bodybuilding at this time; HCA or Garcinia Cambogia, are for losing weight and suppressing your appetite; and last but certainly not the least, Vitamin B-12, is for overall health and nutrition. All these ingredients mixed proportionately make the right sports nutrition. And an adequate dose of such nutrition gives the athlete required energy and muscle strength. Now you know what keeps an athlete going!
by JOHN MICHAELS

Dieting doesn't cure cellulite

2007-05-12T22:25:00.000+07:00

An estimate 85% of women are plagued by cellulite, and new research from the US has shown weight loss isn't always the solution for orange-peel thighs. The study showed that most women's cellulite improved with weight loss, but that is worsened for some.Women who saw the biggest improvements were those who lost the largest amounts of weight and lowered their percentage of thigh fat. Women whose cellulite worsened, started with a singnificantly lower BMI, lost smaller amounts of weight and had no change in percentage of thigh fat.Regular exercise and balance diet and daily dry skin brushing are still your best defence against those dimples!
by JIRI KADERABEK

Home fitness, home gym as perfect solution to attain fitness in busy life

2007-05-12T22:19:00.000+07:00

If you get tired by just climbing a fight of stairs or after running for a minute then you are not absolutely fit. A fit person is capable to do some amount of physical activity without getting tired at all. Fit body is free from every kind of ailment. A fit person would not get unwell or sick every third day. In fact, he has the capability to fight against every kind of change in the environment, diet etc. He would not be affected by small changes in diet, lifestyle or environment. In the busy life, where it becomes difficult to give time to your dear ones; imagining taking time to go gymnasiums etc seems something next to impossible. The only solution to maintain fitness is by doing exercise at home. Various kinds of strategies are adopted in order to attain fit body. Working out at home has become popular in recent years and health & fitness equipment and home fitness machines continue to be a common mode of exercise. Convenient, safe, and effective, home gyms are very practical. Home fitness has emerged as an easy and convenient way to get fit body. Home fitness is fitness at home. Home fitness does not mean fitness without exercise; infect it means exercising at home with taking care of diet and other factors.
Fitness without exercise and physical activity is not possible. In home fitness one can get hold of the equipments at home and perform various exercises. Home fitness machines are a way of exercising that comes with the convenience of being right at home. Some activities like running, skipping, swimming, cycling, and aerobic exercises are helpful in maintaining fitness. Home gym is another option in which you just require to join any station from the multi station home gyms near your home. Here you can get the quality of the health club strength training in the comfort of your home. A home gym offers a complete strength building workout for the entire body.
Home fitness acts as a perfect solution for the people who wish to remain fit but due to busy schedule can not afford to go to gyms or health clubs. People interested in home fitness can take some handy sort of machines like portable cycle, walking, jogging etc. even small weights can be kept in the home gym that would enable an individual to have weight lifting exercises. In nut shell the idea behind is to attain fitness and in this busy life home fitness or working out at home comes out as the perfect option to maintain good health.
by JOHN PARKER

bodybuilder contest at 65 kg.

2007-05-12T12:33:00.000+07:00

bodybuilder contest at 60 kg.

2007-05-12T12:30:00.000+07:00

Thailand strongman 2006 contest Part 2

2007-05-11T16:18:00.000+07:00

Thailand strongman 2006 contest Part 1

2007-05-11T16:11:00.000+07:00

This part is look for Thai winner.

Home fitness, home gym as perfect solution to attain fitness in busy life

2007-05-11T16:09:00.000+07:00

Vitamins and Foods For Heart Health; Grapes or Apple Cider?

2007-05-02T17:19:00.000+07:00

People have lots of interesting questions about vitamins and foods for heart health. We have received questions about grapes and heart health, apple cider vinegar and heart health and many others. We thought that we could probably cover grapes and apple cider vinegar in this article and we will have more coming soon.
It is not surprising that people are interested in what are the best vitamins and foods for heart health. The heart is one of the most important organs in our body. We cannot live without it and when disease strikes the heart, the results are serious. Much research has been down about the importance of vitamins and foods for heart health. There are many, many healthy foods, many not so healthy foods and some foods that you should avoid entirely. Here, though, because of specific questions that people have about grapes and heart health, as well as, apple cider vinegar and heart health, we are focusing on these two foods. Apple cider vinegar might be thought of as more of a condiment than a food, but the source is the apple, a very healthy food, for the heart and the rest of the body as well.
Let’s start with grapes. Grapes come in a variety of colors, can be eaten raw and are used to make wines, juices, jams and jellies. Research concerning grapes and heart health began when the French Paradox was discovered. Researchers found that the typical diet in France was high in animal fat, but the incidence of heart disease was lower than that of other Western countries. Red wine consumption is believed to be the answer to the paradox.
However, it is not safe to assume that drinking red wine will counteract the affects of the typical American diet, which contains way too much fat in general and way too much animal fat, specifically. Diet and fitness experts agree on very little, but most agree that no more than 30% of the calories consumed per day should come from fat, regardless of the “type” of fat. In the healthiest diet for the heart, and in general, fat should come from fish, nuts, olives and other plant sources.
But, back to grapes and heart health. A compound known as resveratrol is believed to help lower cholesterol levels, slowing the build up of fatty deposits in the arteries. Grapes contain resveratrol. Red wine contains resveratrol, but white does not, because the skins are not used during the fermenting process. For the same reason, grape juice is not a source of resveratrol. The compound is found in the skins of the grapes, so eating them raw works, but processing for foods (such as jelly) that does not include the skin does not provide the same benefit. Some of the better daily health supplements now contain resveratrol.
As opposed to many recommended vitamins and foods for heart health, the subject of apple cider vinegar and heart health is controversial. Over the years, apple cider vinegar has been used as a remedy for everything from sunburn to pneumonia. The validity of these uses is questionable. The two uses supported by scientific research are weight and blood sugar control. Either of these could establish a possible relationship between apple cider vinegar and heart health, since uncontrolled type II or adult onset diabetes and obesity are both risk factors for heart disease.
The relevant studies indicate that two tablespoons of apple cider vinegar with a meal can reduce appetite, cause a feeling of fullness and reduce the glycemic index of the food being eaten. Starchy carbs, like potatoes, pasta and rice have a high glycemic index and can cause a spike in blood sugar levels. None of these studies focused on apple cider vinegar and heart health. There is no evidence that apple cider vinegar reduces or prevents cardiovascular disease. It is likely that apples are better for you, because of the vitamin and fiber content.

by PATSY HAMILTON

Pre-workout Exercise for Peak Performance

2007-05-01T10:56:00.000+07:00

Ever get those less-than peak performance days when you just can't seem to get switched on to your exercise program? You did manage to drag yourself off the couch and even get started, but you feel like you're just going through the motions.
Pre-workout Exercise for Peak Performance
Ever get those less-than peak performance days when you just can't seem to get switched on to your exercise program? You did manage to drag yourself off the couch and even get started, but you feel like you're just going through the motions.
Achieving your peak performance, your body goals, or any goal for that matter, is determined by the behaviours that you engage in, and I don't just mean exercise.
Your behaviour is determined by the emotional state you are in. In this case the behaviour is dragging your feet over getting into your exercise workout, but it applies to any behaviour - how you feel directly affects what you do and how well you do things.
If you want to behave differently, you have to feel differently. The problem is we might want to behave in a certain way but we sometimes seem unable to. It's almost like we have no control over how we feel and therefore no choice over how we behave. Consequently we succumb to urges, lack discipline and react to stimuli that trigger undesired behaviours and are then at the mercy of our habits.
Now most people try to change this state directly, through sheer effort of will. Unfortunately willpower is a very difficult way of changing behaviour. It involves increasing struggle within oneself and has little likelihood of success. Willing yourself into a peak performance state is impossible. Willing yourself to exercise results in a poor effort and sets you up for injury. So if discipline and willpower don't work, what does?
Well if you really want to change your behaviour you have to change your emotions. Any top athlete will tell you that if their emotional state is not right they won't even come close to peak performance. Once you have different feelings you will automatically engage in different behaviours.
With these 3 steps you can take charge of your mind to direct your power to make a peak performance exercise workout.
Step 1:
Once in your workout gear and ready to start find a quiet place where you won't be distracted. Take three deep slow breaths. Clench your fist as you recall (with eyes closed) previous occasions when you felt strong and motivated. It can help a lot to set up this trigger mechanism beforehand by creating the mental association between the clenched fist and the feeling of enthusiasm, motivation and power. You mentally anchor these feelings to the action of clenching your fist so that when you clench your fist it triggers off the feelings like a conditioned response. Feeling the feelings is most important.
Step 2:
Once you feel the sensations, mentally see yourself performing your exercise routine. See it in specific detail and feel what your body would feel exactly as you know it would be if you were actually working out.
Step 3:
Now think of a word that encapsulates your peak performance at the degree of workout intensity you desire. This power word could be anything but you might choose a word like "power", "force", "focus", "impact", "drive" or "yes!" etc.
Keeping your fist closed, mentally exclaim the word several times, letting its meaning sink into your consciousness. Then unclench the fist, open your eyes and take a deep centering breath before getting into your exercises.
Through this process you are programming your subconscious mind to deliver the mental and physical power you need to drive your behaviour for a peak performance workout.
Your power word serves as your workout reminder trigger. If you find your mind wandering or your enthusiasm flagging, simply repeat your power word (out loud or mentally) three times with emphasis.
Each time you perform this refocusing technique you are reinforcing the conditioning and strengthening the neuromuscular link to promote peak performance. For more details on exactly how to create powerful triggers beforehand so that you can almost instantly create a change in emotional state and your behaviour, read my article "Peak Performance Shape Up".
You don't have to be a top level athlete to aim for peak performance. Aim for peak performance in all areas of your life and you will find more success and satisfaction all round. Trigger techniques enable you to nip the problem times in the bud so your peak performance is not only more achievable but easier to do.

Ever get those less-than peak performance days when you just can't seem to get switched on to your exercise program? You did manage to drag yourself off the couch and even get started, but you feel like you're just going through the motions.
Pre-workout Exercise for Peak Performance

Ever get those less-than peak performance days when you just can't seem to get switched on to your exercise program? You did manage to drag yourself off the couch and even get started, but you feel like you're just going through the motions.

Achieving your peak performance, your body goals, or any goal for that matter, is determined by the behaviours that you engage in, and I don't just mean exercise.

Your behaviour is determined by the emotional state you are in. In this case the behaviour is dragging your feet over getting into your exercise workout, but it applies to any behaviour - how you feel directly affects what you do and how well you do things.

If you want to behave differently, you have to feel differently. The problem is we might want to behave in a certain way but we sometimes seem unable to. It's almost like we have no control over how we feel and therefore no choice over how we behave. Consequently we succumb to urges, lack discipline and react to stimuli that trigger undesired behaviours and are then at the mercy of our habits.

Now most people try to change this state directly, through sheer effort of will. Unfortunately willpower is a very difficult way of changing behaviour. It involves increasing struggle within oneself and has little likelihood of success. Willing yourself into a peak performance state is impossible. Willing yourself to exercise results in a poor effort and sets you up for injury. So if discipline and willpower don't work, what does?

Well if you really want to change your behaviour you have to change your emotions. Any top athlete will tell you that if their emotional state is not right they won't even come close to peak performance. Once you have different feelings you will automatically engage in different behaviours.

With these 3 steps you can take charge of your mind to direct your power to make a peak performance exercise workout.

Step 1:

Once in your workout gear and ready to start find a quiet place where you won't be distracted. Take three deep slow breaths. Clench your fist as you recall (with eyes closed) previous occasions when you felt strong and motivated. It can help a lot to set up this trigger mechanism beforehand by creating the mental association between the clenched fist and the feeling of enthusiasm, motivation and power. You mentally anchor these feelings to the action of clenching your fist so that when you clench your fist it triggers off the feelings like a conditioned response. Feeling the feelings is most important.

Step 2:

Once you feel the sensations, mentally see yourself performing your exercise routine. See it in specific detail and feel what your body would feel exactly as you know it would be if you were actually working out.

Step 3:

Now think of a word that encapsulates your peak performance at the degree of workout intensity you desire. This power word could be anything but you might choose a word like "power", "force", "focus", "impact", "drive" or "yes!" etc.

Keeping your fist closed, mentally exclaim the word several times, letting its meaning sink into your consciousness. Then unclench the fist, open your eyes and take a deep centering breath before getting into your exercises.

Through this process you are programming your subconscious mind to deliver the mental and physical power you need to drive your behaviour for a peak performance workout.

Your power word serves as your workout reminder trigger. If you find your mind wandering or your enthusiasm flagging, simply repeat your power word (out loud or mentally) three times with emphasis.

Each time you perform this refocusing technique you are reinforcing the conditioning and strengthening the neuromuscular link to promote peak performance. For more details on exactly how to create powerful triggers beforehand so that you can almost instantly create a change in emotional state and your behaviour, read my article "Peak Performance Shape Up".

You don't have to be a top level athlete to aim for peak performance. Aim for peak performance in all areas of your life and you will find more success and satisfaction all round. Trigger techniques enable you to nip the problem times in the bud so your peak performance is not only more achievable but easier to do.

by ALWYN BEIKOFF

Bowflex The Weight Loss Home Gym

2007-04-26T12:13:00.000+07:00

It is really interesting hearing about a new workout machine, abs solution, or a re-make of a similar home gym that guarantees incredible results. People spend hundreds of thousands of dollars on the newest weight loss solution that they see on TV commercials and figure if they buy this product they will receive amazing results like the people on TV.Boy are they being fed by lies.Being updated and educated on about every aspect in the health and fitness realm has myself noticing the confusion people have when deciding how they will lose weight and take that step towards better health. You may begin to believe that you have to spend all that money on different weight loss supplements, programs, and home gyms before you find what works for you.This is absolutely wrong.There is one home gym that has been around longer than the majority of workout machine hypes and is still giving the same incredible results it promise years ago. So which one am I talking about that is for real and can make the difference towards that deciding factor of achieving phenomenal results.The one and only “Bowflex” is the absolute best home gym ever design for toning your body, firing up your metabolism, and making weight loss easier than ever. I have experience bowflex hands on with other home gyms and fitness equipment but nothing compares to bowflex.Some of the best things about this piece of equipment are that it gives results, it’s easy and not time consuming, and the power rod resistance makes it a favor for thousands. Bowflex Power Rods give you resistance, or weight, that feels as good as or better than free weights – but without the inertia or risk of joint pain usually associated with free weights. The workouts will never be the same again.They have several models like Bowflex Ultimate 2, Bowflex Ultimate, Bowflex Xtreme 2, Bowflex Xtreme SE, Bowflex Blaze , and Bowflex Versatrainer. My own opinion is that Bowflex Ultimate 2 is #1 in my book.I just want to say last that I had to quite my gym membership as bowflex even cost less than most gym membership including mine. I was paying about $39 a month with a $50 equipment maintenance fee, and as always a start up fee. My gym membership cost me around $700 for the year and traveling there made me spend more money on gas.With the bowflex I paid $34 a month and they shipped it to me for absolutely nothing. I come out to only paying about $400, plus the money on gas and time I wasted traveling to the gym.Bowflex in about every way is the best way to go if you want to improve your fitness level while not sacrificing time and money away from things you love to do and your family.If you know of another home gym that you believe to be outstanding than contact me so I can put my two cents in.Have a great day and God bless!

By Jared Wash

Tips on Toning Muscles

2007-04-26T12:04:00.000+07:00

Looking for tips on toning muscles? You're not the only one. When you want to get in shape, you need to find out the right exercises and techniques in order to make your body look sleeker and become healthier.But with the overwhelming amount of information that is available, you also need to know how to use the information to your greatest advantage. And this means that you need to learn the secrets that personal trainers and athletes know. You need to know what tips they have – and how you can incorporate them into your workout time.The key is that you need to understand why these tips work as well as how to physically use them. For example, when you are taught that you need to breathe out with each exertion movement; do you really know why you're doing it?Let's take the example of doing a pushup. When you push up from the ground, you should let the air out of your body. This allows your abdominal muscles to close in tight with your core, which supports your body as well as contracts the muscles that are involved in the movement.It doesn't have to be a forceful exhalation of air, but you need to remember to breathe in when you are lowering from a movement and to exhale when you are doing the ‘hard' part of an exercise.Learning the proper movements is another key to your success. By working with a personal trainer or following the instructions of the movement carefully, you will be able to get the most out of the exercise. Try to learn the exercise first without weights and do it slowly to feel what muscles are working. If the exercise indicates that you should be feeling the quad muscles working… be sure you can feel it in your quads!You will also find that keeping your stomach pulled in is the best way to maintain your balance during each exercise. Why is this important? When you're trying to perform a movement, you need to have a stable body. And when you pull your stomach in, you will maintain your balance and thus avoid injuries and accidents.When you're looking for tips on toning muscles to help you with your workout goals, remember that common sense is the best advice. Don't workout too hard; know what you're doing; stop if it hurts.

By Lynn Vandyke

มิสฟิตเนส (Miss Fitness)

2007-04-24T11:50:00.000+07:00

Miss Fitness Contest 2007

มิสเตอร์ฟิตเนส (Mr.Fitness 170 cm. and higher)

2007-04-23T23:23:00.000+07:00

มิสเตอร์ฟิตเนสชาย รุ่นความสูงเกิน 170 ซม.

มิสเตอร์ฟิตเนส สูงไม่เกิน 170 cm. (Mr.Fitness 170 cm.)

2007-04-23T23:21:00.000+07:00

เพาะกายชาย อายุ 50 ปีขึ้นไป (Master’s Men Over Fifty)

2007-04-23T23:16:00.000+07:00

เพาะกาย รุ่นเยาวชน น้ำหนัก 70 กก.ขึ้นไป

2007-04-23T23:10:00.000+07:00

เพาะกาย รุ่นเยาวชน น้ำหนักไม่เกิน 70 กก.

2007-04-23T23:01:00.000+07:00

เพาะกาย รุ่น อายุไม่เกิน 50 ปี ( Master’s Men Over Forty)

2007-04-22T20:36:00.000+07:00

Health Benefits of Coffee

2007-04-21T19:38:00.000+07:00

Coffee provides more than just a morning jolt; that steaming cup of java is also the number one source of antioxidants in the U.S. diet, according to a new study by researchers at the University of Scranton ( Pa. ). Their study was described today at the 230th national meeting of the American Chemical Society, the world's largest scientific society.
"Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close," says study leader Joe Vinson, Ph.D., a chemistry professor at the university. Although fruits in addition, vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds. He cautions that high antioxidant levels in foods and beverages do not necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.
The news follows a growing number of reports touting the potential health benefits of drinking coffee. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.
Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different foods items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.
Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate in addition, cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.
Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson's disease, according to some recently published studies. But there is also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson say. While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. "One to two cups a day appear to be beneficial," he says. If you don't like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth fifth, respectively.
But don't forget about fresh fruits and veggies, the researcher cautions. "Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber," Vinson says. Dates, cranberries in addition, red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says

by ARGO IBARRA

Building Muscle: How is it really done?

2007-04-20T21:51:00.000+07:00

Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only 2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program. Warm ups are not included in the below.
Day 1: Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3: Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set. Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5: Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7: Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes: You will need someone to help you for the last 2 or 3 reps of every set. So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps to make it 10. If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps. Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego. On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.

by DARREN O CONNELL

Pecs Workout (Video Clip)

2007-04-19T21:45:00.000+07:00

บริหารหน้าอก ทำเองได้กรณีอยู่บ้าน และไม่ได้ไปยิม

In-Home Personal Training NYC is best to get impressive personality

2007-04-19T16:17:00.000+07:00

Fitness training is necessary for everyone to lead a healthy life. After all, the question is regarding your health and no compromises can be made at any cost. Training in NYC or any other state can be taken in different ways. You can either join a gym or call the trainer for in-house personal training or even visit dance classes to stay in shape. The means of getting that perfect shape and figure is not necessary, the main thing is about the desired results that you get. In-home personal training is, generally, carried out for those people who do not get enough time to visit a physical instructor in gym.
Are you a fitness freak? Is that you are willing to spend some extra time on fitness session to get the desired body, but not having time to go to gym? I think that in-home personal training is the best and the most suitable option for you. There are a variety of advantages that are associated with this form of personal training. Firstly, you will be able to save on the time that you had to take out everyday and that too specially taken for this purpose. Another advantage that makes in-home personal training in NYC famous is that you get personalized attention.
Everyone in this world loves to stay a healthy life and sweating out in in-home personal training sessions is not a tough task. Just tell me who wants to look fat or have a bulge coming out. Well, no one wants to feel embarrassed while walking in social gatherings and hear the comments against them. In-home personal training session will not only shed out that extra weight, but will also tone up your body to your satisfaction. In this type of weight loss sessions, personalized attention enables you to converse well with your trainer about the regular diet and things to be done.
Generally, in-home personal training process includes taking care of back injury prevention, body toning and sculpting, traditional strength training, Pilates and many other fitness programs. The present scenario is that, more and more people are becoming health conscious. They have understood the fact that staying fit is the key to live a healthy life. Who wants to have troubles and ailments? It is the fitness programs that help to avert all sorts of ailments. In-home personal training also enables you to cut down on the heavy fees that gym instructors charge. Living healthy is what has become the need of today and this form of training process is a boon for everyone.
The main thing of consideration in in-home personal training is that your trainer would be able to tell you newer methods of doing exercise and lose weight. In fact, the trainer may also make a diet chart for you to follow. The diet chart is quite useful in maintaining and regularizing your diet to lose those extra pounds that have been put on. As far as the busy lifestyle of NYC citizens is concerned, the idea of in-home personal training is liked by everyone. Busy professionals think that this is the best way to get back into shape, without devoting time for it specially

By SMITH CAROL

Triple threat: get the benefits of bodybuilding, powerlifting, and Olympic weightlifting in one super program

2007-04-16T23:35:00.000+07:00

Think back to the first time you heard the word weightlifting. The term probably brought to mind images of curling dumbbells, bench pressing, and pumping iron until your veins popped out. But take a little time to flip through our workouts and you'll realize that there are all kinds of ways to lift weights, for any number of end goals.

The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.

A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.

While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.

BODYBUILDING

Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.

POWERLIFTING

The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.

OLYMPIC WEIGHTLIFTING

If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.

THE PAYOFF

Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training

BODY BUILDING Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.

POWERLIFTING You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.

OLYMPIC WEIGHTLIFTNG You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.

WORKOUT A BODYBUILDING

1A DUMBBELL OVERHEAD SQUAT

SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302

1B SWISS-BALL PISTON ALTERNATING CHEST PRESS

SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302

2A ALTERNATING BACKWARD LUNGE W/ ROTATION

SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302

2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW

SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302

3A ALTERNATING FORWARD LUNGE W/ROTATION

SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302

3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS

SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302

DIRECTIONS

FREQUENCY: Perform each workout once per week. resting at least a day between each session.

HOW TO DO IT: Follow the specific instructions for each workout below.

WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.

WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.

WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.

TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.

WORKOUT B POWERLIFTING

1 SQUAT

SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212

2 DEADLIFT

SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212

3 DUMBBELL ALTERNATING LATERAL LUNGE

SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212

4 BENCH PRESS

SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212

5 WIDE-GRIP SEATED ROW

SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212

6 CROUCHING BARBELL SNATCH PRESS *

SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212

* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.

WORKOUT OLYMPIC WEIGHTLIFTING

1 BARBELL CLEAN *

SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X

2 SNATCH PULL *

SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X

3 PUSH PRESS

SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X

4 ALTERNATING MEDICINE-BALL PLYO PUSHUP

SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X

5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *

SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X

6 PRONE MEDICINE-BALL SOCCER THROW

SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X

By Dave Difabio

Benefits of Healthy Joints - Not Just for Athletes

2007-04-15T13:32:00.000+07:00

Benefits of Healthy Joints - Not Just for Athletes
Every day is filled with movement. From getting out of bed to making your morning coffee, your body moves constantly from one task to another. In order to make sure that your body can continue to move as you need it to, you need to start considering the health of your joints. While taking care of your bones is a good start, taking care of your joints will allow you to make each day more manageable as you and your body ages. Some of this can be done with exercise, but joint supplements are also a good way to keep yourself active in life. And if you need more reasons to think about your joints, read on.

What your joints are doing for you right now

What you need to recognize is that each of your joints is providing a valuable service to you. Not only are they allowing you to move in various directions, but they’re also limiting the ways that you can move in order to prevent injury. For example, the joints in your knees only work in one particular way so that the ligaments and tendons aren’t stretched and torn. But your shoulders and hips can move in many directions to accommodate the broad movements these parts of your body need to make. By adding things like joint supplements to your daily health habits, you can increase the health of your joints and allow for easy movement.

Healthy joints mean a more active lifestyle

It’s simple to see the connection between joint supplements and a more active lifestyle. When your joints are able to move easily from one task to another, you will be able to do more during your day. Likewise, when your joints aren’t healthy, you may be hesitant to do certain activities, limiting your life and your experience. If you already live a healthy lifestyle and include things like sports and exercise routines, having healthy joints will allow you to continue to do these activities without problem.

Healthy joints mean less pain

In addition to allowing you to do what you want to do when you want to do it, joint supplements and other joint building tips will allow your joints to work more efficiently and prevent injury. When your joints are able to move as you need them to move, you’re not going to have troubles switching from one task to another – allowing your chance of injury to be significantly diminished. This is especially important as you age and your sense of balance changes. While you may still be unsteady in some movements, your strong and healthy joints will be able to adjust to support you and protect you from falls and spills.

Healthy joints allow you to maintain the active lifestyle that you’ve grown accustomed to and allow you to continue to be active as you age. While your joints may wear down from activity and the passing of the years, protecting them with joint supplements will allow you to stay on your feet and ready for anything that comes your way.

by RICK BRADSHAW

Leg Firming Exercises for Shaping Sexy Legs

2007-04-13T20:35:00.000+07:00

Are you interested in easy, but greatly effective, leg toning exercises that you can do anywhere, anytime - without having to deal with the hassles of 'going to the gym'?
Fitness centers and health clubs are filled with big, expensive machines.
No matter what kind of leg exercise program you are looking for, the instructors are going to put you through a typical general lower body workout circuit doing one set on each machine for twelve reps and so on.
Of course, they are not going to show you a workout routine that doesn't need a single exercise machine. They'd be out of business!
The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries! (we've all heard these horrible stories, right?)
The real magic of a properly structured leg exercise program lies in the combination of non-weighted and body weight exercises, put together in a sequence that targets all the muscles in AND around the legs, hips and thighs. The program should also emphasize proper form AND speed of movement along with breathing - these are elements that are lacking from most 'modern' leg workouts and fitness programs.
Here is an example of a highly effective, but simple leg toning and shaping exercise:
First you'll need a staircase or a utility step - 9 to 12 inches high is good.
You may have one you can use in your garage or a closet - just make sure it is sturdy.
If using a staircase - stand on the second step with both feet. If using a utility step - try to use one that is about 10 - 15 inches high & stand on it with both feet. This is one of the simplest yet most effective leg exercises for women.
Place your hands on your hips or hold them out in front of you, or out to the side. SLOWLY, step down with your left foot & LIGHTLY touch the floor with your toes & the ball of the foot (keep your heel off the ground).
Then bring your left foot back up & lightly touch the step and repeat this 15 times with the left foot.
Take a 10 second rest and then do the right leg.
IMPORTANT - The leg that stays on the step is the one doing the most work & you should feel a nice 'burn' in that leg.
This means you are doing the exercise right.
If it is too easy - you may be moving too fast - the key is to move slowly to 'use the muscles properly'.
Or the step may be too low - try a higher step to increase the intensity of this leg toning exercise.
Try to build up to 3 sets of 15 reps (per leg) with 20 seconds rest between sets. If you haven't been exercising your legs, or are a beginner - you can do this 2 or 3 times each week.
If you have been exercising you can simply add it right into your current leg workout routine.
Often times, too much focus is placed on machines, gadgets and high intensity, 'no pain - no gain' concepts. Most of this is for marketing reasons and sometimes just a pure lack of understanding of what the female body needs in terms of the correct leg exercises and overall fitness

by JOEY ATLAS

Cheap Exercise Equipment

2007-04-09T23:19:00.000+07:00

One of the best ways to get a hold of some usable home gym equipment is to check out yard sales. Of course many people would overlook this option but if you look you are able to find some great equipment at a great price.
It is all too common for someone to get new exercise equipment for Christmas or as a New Year's resolution only to use it once or twice and let it collect dust in the corner until they get tired of looking at it and sell it. You may also run into someone who is upgrading their equipment.

You can usually see big exercise equipment from the street before you even get out of your car making it very easy to spot out in a yard sale. When you see something that looks promising don't be afraid to ask any questions. In fact the more questions you ask the better idea you will have of the type of shape the equipment is in.

You want to ask the seller when they bought it and how often they used it. Also ask them if they cleaned it or had to perform any maintenance on it. If they didn't use it very often ask they how long it has been sitting there in their home idle, and where it has been stores. These are all important questions that will tell you how the quality of the equipment is and if it is even worth the super discount price.

After you have asked questions, or even prior to talking to the owners you need to look the equipment over closely and make sure it is functional as well. You want to look closely and make sure there aren't any missing pieces that go to the equipment such as missing screws or safety pieces.

See how well oiled the equipment is and be sure to ask if they still have the original manual that came with it. This manual will give you a great idea as to what the machine looked like when the sellers' first purchased it.

The manual is useful in many ways as it will tell you how to use the machine as well as the basic care and maintenance that is required. If you find missing or damages pieces then don't be afraid to ask for a discount. People are usually trying to get rid of the equipment and are more than willing to give it to you at a steal.

When you are checking out local yard sales looking for exercise equipment then one thing to keep in mind is the prices you will accept. Try to familiarize your self with some equipment or even use your cell phone and call someone to check online for the price of the exact machine you found brand new. Knowing how much the original price was will help you determine how much you should be willing to fork over for a used piece of equipment.

by SVEN ULLMANN

Gain Muscle Mass Hot Tips

2007-04-07T21:41:00.000+07:00

To gain muscle mass is the dream of every hot blooded male. However, if you are going to achieve all that without relying on steroids or any artificial supplements, then you would really need lots of discipline and commitment to your training and diet. It is vital that you reevaluate your schedule, and set aside time to work out in the gym and make necessary changes to your diet. We will look at some hot tips that would help you to gain muscle mass and to shape up.
1. Sodium Intake

Sodium is an essential mineral you would need to take as it encourages the growth of muscles through increasing our muscle cell fluid volume. Though it is a good water retainer which is not good for us if we want to bulk up, it benefits you by enhancing carbohydrate storage and absorption of amino acids into our bodies. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. On top of that, sodium improves the responsiveness of our muscles to insulin.

2. Fish and Foods with Omega-3 Fatty Acids

Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids. These foods make our muscles more sensitive to insulin which aids fueling our glycogen storage and entry of amino acid into our muscles. All these is done while preserving our storage of glutamine, a key nutrient for protein metabolism and preventing muscle deterioration.

3. Free Weights Training

If you are serious about wanting to gain muscle mass, keeping the right diet is not enough. You need to work on some resistance training such as using free weights like dumbbells. They would work out your ancillary muscles and build compound mass on them. Dumbbells are exceptionally useful and versatile in muscle building because of the range of motions you can carry out when using them. This also means that you can work on more sets of muscles with the same piece of equipment, and the result is of course more muscle mass gain.

4. Experimenting with Different Exercise Regimes

No one is born with inert understanding of how their bodies respond to different exercises. What works for others may not work for you and vice versa. But if you have been training for a while, you would know what exercises work best for your muscles. Experiment different exercises and techniques with your dumbbells and free weights to see which helps you to gain muscle mass best.

There are a hundred and one ways to train up your muscles to gain muscle mass. But if you are keen and want to learn more, there are plenty of sites including my blog where you can pick up some great advice on muscle mass gain especially if you have tried but failed in other exercise regimes.

by DAVION WONG

Arms Training By Stuart Core

2007-04-07T21:32:00.000+07:00

Arms training vdo clips by Stuart Core very truly awesome bodybuilder from UK. Lets's check it out.

2007-04-07T00:55:00.000+07:00

Real Team Work By Fedex - Click here for more free videos
2 chinese bodybuilders in Fedex commercial Advertise. also see in Thailand too.

Bodybuilding on the Go: Tips for Travelers

2007-04-06T12:01:00.000+07:00

Face it-not everyone has the opportunity to devote 100% of his or her life to bodybuilding. Most people also have a career and family in their lives, which leads to lots of travel between business trips and family vacations. Even if you are in that small percentage of people who can be a full-time bodybuilder, you may want to travel for competition reasons. It's hard to stick to your diet and train during travel, but with a little extra work, you can continue to stay toned even if you travel of a regular basis.

Before you leave, hit the gym. Chances are that wherever you are staying, they do not have a weight room, or they will have limited equipment and irregular operating hours. Cardiovascular exercise is easy to do in most travel situations, but make sure you do an intense weight training session the day before or day that you leave. That way, some of your vacation time will be over your normal resting days anyway. When you get to your destination, check out the gym availability at your hotel.

Eating right during travel is probably going to be your biggest concern. If you're on vacation, its OK to splurge a little, but try to avoid eating excessive junk food and stick to your diet plan as much as possible. When going on long flights, remember that the little package of pretzels or peanuts they give you on the airplane is probably not going to be enough to hold you over until you land, especially since you should be used to eating small meals every few hours. Eat a slightly larger meal than normal right before you leave, and take some snacks with you. Good carry-ons include granola bars, dried fruit, and protein bars or shakes. Also bring your own water-you're likely to get one small glass of juice or water on the plane, but after that, you'll have to pay for whatever you need. Once you arrive, plan enough time to eat another slightly larger meal if necessary.

While on vacation, be smart. Scope out the nearest grocery market and stock up on healthy food options, especially if your hotel room has a microwave and refrigerator. When you go out to eat, remember to do everything in moderation. Cheating a little is fine, but try to stick to baked foods instead of fried foods. You're a bodybuilder, so you know what foods are good for you-stick to the plan and counteract any poor eating habits with extra cardiovascular workouts, such as running in the mornings before you begin your day's activities. By doing this, you can travel without sacrificing the months of hard work you've put in at the gym.

By : Tom Ambrozewicz