Monday, March 17, 2008

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Monday, March 3, 2008

Bobybuilding Aids That Work - Whey Protein And Creatine

Bodybuilding aids have become the trend over the last two decades or so. Bodybuilding supplements as well as all supplements are exactly what they are called; supplements. There are many people out there that hear about a product and go straight out to buy it, take it for a few weeks and realize nothing happens.

There is no proven supplement that will do all of the work for you. Along with supplements, a healthy diet, regular exercise and weight training are the essentials to bodybuilding and achieving the body you desire.

If you ask any bodybuilder how many meals a day he or she should eat and the answer you will most likely get is 5-6 times a day. Eating six meals a day seems a lot because it is!

One solution to getting all of your protein is meal replacements. These can come in a powdered drink mix or even in a "protein" bar. Since there are many different types of protein, I am going to discuss whey protein, which is to be considered the best of all of them.

Whey protein is a protein that comes from milk. Whey protein builds muscles, protects the muscles and will enhance your performance. These supplements deliver a great amount of amino acids that bodybuilders need. Whey protein is easy to digest and is evenly distributed throughout the body when taken. There is essentially no fat contained.

Whey protein is the main ingredient of any weight gainer supplement. Weight gainers are high in carbohydrates, actually taste good and there are many different types you can buy. These should be taken up to three times a day, now only leaving you with three protein filled meals to cover on your own.

Bodybuilding supplements have many other purposes than to just give only nutrients and to replace a meal. Many of these are to be taken right before and after a rigorous workout. The reasoning for these types of powdered drinks is that some of the formula in the supplement can actually enhance blood flow, giving you the "pumped" feeling. Long after your workout, your muscles will still feel the blood pumping through their veins, continuously working.

Creatine Monohydrate is a top supplement for bodybuilding that creates the "pumped" feeling. Creatine is a nutrient found in our bodies that is naturally produced, yet not nearly enough for bodybuilders.

Creatine is necessary for the production of our body's energy unit, ATP (adenosine triphosphate). While storing extra creatine in your muscles, you will have much more strength and endurance for quick bursts of energy lasting from anywhere from 30 seconds to possibly 3 minutes. Creatine Monohydrate gives your muscles the extra boost you need during a workout for maximum growth.

Creatine in the form of a Creatine Monohydrate Supplement can be taken by a meal replacement powered drink and the body treats it as if it was naturally created. Considering the market for supplements today, all are packed with the highest nutrients and actually taste good! The results you can gain by taking a Creatine Monohydrate supplement are immediate. You will actually feel your muscles working hard, both during and after your workout!

The advantages of both whey protein and creatine are you will give your body the right amount of nutrients, amino acids, endurance and muscle energy for your intense workout. These two stacked together will produce excellent results along with your weight training.

Steven Johnson is committed to helping people maintain healthy and effective lifestyles. For more information on any other health supplements please visit his website Alternative Health Supplements at http://alternative-health-supplements.com

Weight Gain to Obtain Athletic Superiority

Just as athletes want to lose weight for competitive purposes, many attempt to gain weight to obtain athletic superiority. For most, this means improved strength and power, which can also lead to increased speed and greater resistance to opponents' movements. This would be especially advantageous in sports such as football, heavier classes in weightlifting and wrestling, and track and field events (specifically the javelin and other throwing events).

However, athletes are not the only ones who desire body mass gains. Many recreational weight trainers also strive to gain weight, and the protocol used to achieve this goal should be no different from that used by athletes. Also, from a health standpoint, weight gain is often necessary for proper physical and metabolic maturation. Such is the concern in the extremely lean individual or amenorrheic female who risks bone IOSS. Regardless, the goals of weight gain should maximize increases in lean body mass while minimizing gains in fat mass. But, just as a loss of lean tissue often accompanies weight loss, the accrual of fat is usually an undesired addition to muscular gains. In either instance, optimal physique enhancement is always accomplished by appropriate dietary and training practices.

In the case of weight gain, this is best accomplished through resistance training. Such exercise promotes an anabolic environment by enhancing protein synthesis, stimulating the release of muscle-building hormones, and encouraging muscle growth through adaptation to strenuous training. As this is achieved, the body is primed for the acceptance of additional calories (beyond that required to maintain body weight) that presumably favor lean body mass gains.

The appropriate caloric intake required to stimulate lean body mass gains is approximately 500 to 1000 kcal in excess of the total daily energy expenditure. The approach is similar to weight loss in terms of manipulating energy intakes. However, whereas exercise can be used to increase the daily caloric deficit during attempts to lose weight, it must receive compensation in the dietary regimen of those who seek to gain weight. For example, if an individual expends 2500 kcal daily as a result of free and regular activities, and an additional 300 kcal from weight training (a total of 2800 kcal daily), this individual's program of weight gain should contain 3300 to 3800 kcal daily.

As with weight loss, weight gains should proceed slowly, at the rate of approximately 0.5-1.0 kg/wk. Rapid weight gain is typically associated with gains in water weight initially, followed by fat gains. This is especially the case when one desires to gain a significant amount of weight. To prevent this, weight gain should be prolonged further, such that individuals proceed at approximately 0.25-0.5 kg/wk. This approach would likely ensure primarily lean body mass gains. Finally, as with attempts at weight loss, body weight and composition should be monitored regularly (every 1-2 wks) to signal necessary dietary changes.

Choosing macronutrient ratios that favor muscular gains is also an important but often overlooked strategy for physique and athletic improvement. Proper manipulation of these dietary variables is a substantial tool in establishing an anabolic environment, thus promoting muscular growth. Also, pre and post-exercise feedings are also crucial to attaining a desired goal, be it to gainllose weight or enhance athletic achievement.

Do you wish to know more about fitness exercises or bodybuilding and fitness? Then have a look at authors site on which you will also find vitamin supplements.

Saturday, February 16, 2008

How to Get Big Arms

The reasons for wanting big arms are many and obvious. Arms rank second to a flat stomach as the most noticed and sought after fitness goal. The vast majority of people make three consistent mistakes in training for big arms. Depending on your current size (smaller arms will obviously respond more) my workout can add up to an inch in the first month and will continue adding size after that.

First, all workout plans should be well rounded and full body in focus. So if you are relatively new to training focusing on your arms is a mistake. Your primary goal in the early stages of a mass gaining plan should be the big muscles. Focus on compound exercises (bench, military, and leg presses, seated rows and lat pull downs in particular) that work the smaller muscles as well as the large. But if you have a foundation of training already (at least 6 months) then you are ready to isolate and can start seeing some real gains.

Secondly, did you know that the triceps muscle makes up 60% of your arm size? People who focus on bicep curls as the basis for getting big arms are completely wrong. The primary focus should be on the triceps, if overall size and arm balance are your goals (and it should be). Lastly, the mass gaining principals for arms are the same as for any other body part. You must go heavy and low rep. And I mean heavy. Most people grab up a set of dumbbells and knock out 3 sets of 12-16 reps of curls and wonder why my arms aren't growing.

Here are the basic principals to remember in an arm workout geared to mass gains:

1) You must have a foundation of training before you start isolating arms

2) Do 3 triceps exercises for every 2 bicep exercise

3) If you can do more than 6 reps of anything with good form it isn't heavy enough

4) Never do the same number of reps with the same amount of weight in consecutive sets. Never.

5) If you are not sure, on weight and reps, add weight, reduce reps

6) Perfect form is NOT a necessity for all reps (don't injure yourself but "cheaters" reps with heavy weights are VERY effective)

The last principal is one that I use because of the psychological impact it has, and it may not be for everyone:

7) I train my bi's and tri's together, alternating sets, in a workout of just arms. I do this because the rush of fully pumped bi's and tri's simultaneously, gives me, momentarily, the biggest arms I can have and it motivates me better than working one or the other on separate days and as secondary workouts.

Follow these basic principals for any arm exercises for a month, eat right (plenty of protein) and get your rest and I guarantee you that in the first month your arms will grow more than they have been.

Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 50. Editor and regular contributor to http://www.MuscleandHealth.org

Weight Gain to Obtain Athletic Superiority

Just as athletes want to lose weight for competitive purposes, many attempt to gain weight to obtain athletic superiority. For most, this means improved strength and power, which can also lead to increased speed and greater resistance to opponents' movements. This would be especially advantageous in sports such as football, heavier classes in weightlifting and wrestling, and track and field events (specifically the javelin and other throwing events).

However, athletes are not the only ones who desire body mass gains. Many recreational weight trainers also strive to gain weight, and the protocol used to achieve this goal should be no different from that used by athletes. Also, from a health standpoint, weight gain is often necessary for proper physical and metabolic maturation. Such is the concern in the extremely lean individual or amenorrheic female who risks bone IOSS. Regardless, the goals of weight gain should maximize increases in lean body mass while minimizing gains in fat mass. But, just as a loss of lean tissue often accompanies weight loss, the accrual of fat is usually an undesired addition to muscular gains. In either instance, optimal physique enhancement is always accomplished by appropriate dietary and training practices.

In the case of weight gain, this is best accomplished through resistance training. Such exercise promotes an anabolic environment by enhancing protein synthesis, stimulating the release of muscle-building hormones, and encouraging muscle growth through adaptation to strenuous training. As this is achieved, the body is primed for the acceptance of additional calories (beyond that required to maintain body weight) that presumably favor lean body mass gains.

The appropriate caloric intake required to stimulate lean body mass gains is approximately 500 to 1000 kcal in excess of the total daily energy expenditure. The approach is similar to weight loss in terms of manipulating energy intakes. However, whereas exercise can be used to increase the daily caloric deficit during attempts to lose weight, it must receive compensation in the dietary regimen of those who seek to gain weight. For example, if an individual expends 2500 kcal daily as a result of free and regular activities, and an additional 300 kcal from weight training (a total of 2800 kcal daily), this individual's program of weight gain should contain 3300 to 3800 kcal daily.

As with weight loss, weight gains should proceed slowly, at the rate of approximately 0.5-1.0 kg/wk. Rapid weight gain is typically associated with gains in water weight initially, followed by fat gains. This is especially the case when one desires to gain a significant amount of weight. To prevent this, weight gain should be prolonged further, such that individuals proceed at approximately 0.25-0.5 kg/wk. This approach would likely ensure primarily lean body mass gains. Finally, as with attempts at weight loss, body weight and composition should be monitored regularly (every 1-2 wks) to signal necessary dietary changes.

Choosing macronutrient ratios that favor muscular gains is also an important but often overlooked strategy for physique and athletic improvement. Proper manipulation of these dietary variables is a substantial tool in establishing an anabolic environment, thus promoting muscular growth. Also, pre and post-exercise feedings are also crucial to attaining a desired goal, be it to gainllose weight or enhance athletic achievement.

Do you wish to know more about fitness exercises or bodybuilding and fitness? Then have a look at authors site on which you will also find vitamin supplements.

Tuesday, January 29, 2008

How To Guide for Six Pack Abs

So you want six pack abs? The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing you from seeing your abs: white bread, pasta, soda, candy, dessert, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, eat the foods that will help you reach your six pack goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein, green tea and water. Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits because getting a six pack will be impossible if you don't.

Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week.

The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it. The trick is to do the cardio in bursts. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. If you're confused as to what exercises to do for each body part, check out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout are ab exercises. Aim to work your abs 3 times per week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up. A good database of different ab exercises can be found here:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Imagine the feeling you'll get when you look in the mirror and like what you see.

Honestly, this article only scratches the surface on getting six pack abs. If you really want to learn the tried and true techniques for developing a rock-hard midsection, check out The Truth About Six Pack Abs.

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 a 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.

Darren O'Connell - Health Fitness Fat loss & Muscle building http://www.topmusclebuilders.com
http://www.flab-u-loss.com For Massive Muscles go here http://www.xtrememusclegrowth.com

Saturday, January 19, 2008

Chest Muscles Building - Is Bench Press The Bench Mark

The reason why the chest muscle build much faster, is that the chest muscles are normally not under stress to any big extent in almost all daily routines. So the moment they are subjected to stress of lifting heavy weight, they explode with tremendous growth and mass gain. Though, some theorists believe that this may simply be because of the fact that chest is so close to heart, allowing for almost immediate blood flow. Even at that rate, if chest develops so quickly then why is it that so few amateur bodybuilders really have a great looking chest.

The major hurdle is not building chest muscle, it is the manner in which the chest is trained. We have all seen the guys with the big bunchy chest or the chest that bulges or hangs. The pecs run across the top of the rib cage and are normally slab-like in appearance - wide, high but tight. Although a muscle's shape is determined mostly by the genetics, the ultimate goal is to get the pecs to be as "flat" as possible. This requires even muscle development. Since the pecs develop quickly, it should not take more than one workout per week to achieve this goal. But only if it is done in a right manner.

Unlike while doing machine exercise, maintaining proper form may be a problem during bench press especially with free weights. They require more control of the nervous system. A bench press negates the body movement to a degree because the major part of body is braced. Going with the understanding that the bench press is so effective, one would think of it as the best exercise for chest. However, over dependence on the bench press can lead to narrow, low and ultimately imbalanced chest development. Work quickly through your workout, but pay proper attention to the form. The key is to concentrate!

Resting for a longer period than necessary is another big problem. Your goal is to lift as heavy as you can, but taking longer portions in order to lift more weight is not going to bring you any additional benefit. Another advantage of working out without taking too much rest is that it induces the natural secretion of growth hormones. The most optimal time is less than a hour, beyond that any workout will hardly bring any gain. When you get to gym, take it as going to war. Don't go for a stroll.

I suggest that you go for a professionally designed complete bodybuilding program. Most of such bodybuilding program take care that they are covering entire body workouts and all exercises that can help you in muscle building in proper shape. You can look for top bodybuilding programs like one designed by Sean Nalewanyj or Vince Delmonte, their programs are well known over Internet and should get you the results that you want. If you need more help you can take a look at the bodybuilding program resources given below in the resource box.

You Cannot Gain Weight And Build Muscle Without Knowing Your Body Type

Now, you have decided to gain weight and build muscle? Well, you have to know what body type you are before you can begin to draw up any diet or weight training regime.

We are all born with different genetics and our bodies react differently to different things. If you understand the three body types and which one you fall into, you will be in with a better chance of succeeding in your body transformation goals. Bodybuilding without knowing your body type is like swimming without any limbs, your just going to sink like stone. The three main body types you can fall into are : Ectomorph, Endomorph, and Mesomorph.

Mesomorph - Mesomorph's are genetically gifted and can gain weight and lose weight easily. They don't have to work as hard in the gym as any other body type and they can eat almost anything to gain weight and build muscle.

Distinguishing features - Gains and loses weight easily, Rectangular shaped body, Upright posture, Thick skin, Hard muscular body, Builds muscle quickly.

Since Mesomorph's have the more genetically gifted physique, their body fat percentage is lower than that of other body types. They aren't too big and they aren't too skinny. They are usually on the move more often than not and they can don't have to target any specific workout at the gym to gain weight and build muscle. They can build muscle and gain weight by both weight training and cardio training, and they should eat 5-7 small meals a day.

Mesomorph's should workout with basic compound exercises as well as single-joint isolation movements. They should do about 3-4 sets per body part with about 10 repetitions each. Remember, if you fall into this category, you want to try to maintain what you already look like. You want to adjust weight training more often to keep your body from getting used to one exercise.

Ectomorph - Ectomorph's generally find it hard to gain weight and build muscle. This is due to an extremely high metabolic rate, which makes it really hard for people in the gym and at dinner.

Distinguishing Features - Trouble gaining weight, muscle growth takes longer, flat chest, delicate build, and small boned.

Ectomorph's can eat anything and they still can't gain weight. This is because their metabolism is burning up calories at an extroardinary rate.To gain weight and build muscle they need to eat a lot more and a lot more often than the more genetically gifted individual. If you want to gain weight and build muscle and your an ectomorph it is recommended that you eat 6 meals a day at regular intervals of 2 to 3 hours.When working out you should do minimum cardio and and more weight training. You should only train every other day and no more than 3 a week.

Ectomorph's should stick with 3-4 mass building exercises which workout the major muscle groups, like your chest, arms, and legs. Be careful not to overtrain! Many Ectomorph's think the only way to "catch up" to others that are much bigger and stronger is to workout for hours a day. Keep your workouts to 45 minutes to an hour, max. Get in the gym, do your thing, and get out! Ectomorph's should do around 10-12 sets for larger body parts and 6-8 for smaller ones. Your last 1-2 sets should be performed to failure, meaning workout until you can't lift the weight(s) again.

Endomorph - You can probably guess given what you know already that Endomorph's have a slower metabolic rate than any other body types. Their bone structure tends to be slightly larger than the average person and although they can lift heavier weights in the gym, their hardwork wouldn't show because of the body frame they have.

Defining Features - Soft body, Round shaped, Under developed muscles, over developed digestive system, gains muscle easily, trouble losing weight.

Given their slow metabolic rate it is advised that an endomorph should maintain a low fat diet with a low to medium intake of carbs. Endomorph's are advised to train using weights and to also include high work on cardio. Supplements can bused to lose fat but it neither healthy or a magically cure. There is no substitute for a good diet and a good training regime. If you do not eat right and exercise regularly you will not lose weight, I can't stress that enough!

Wesley is a bodybuilding and fitness expert that has over 5 years experience in the industry. He is a hardgainer who has managed to transform his body using natural methods. Find out how to gain weight and build muscle now and visit his site at http://www.weightgain4you.com

Monday, December 24, 2007

Does Alcohol Make You Fat

One of the most common questions anyone who wants to go on a diet or simply maintain their current weight asks is does alcohol make you fat? This article provides an answer to this question, so read it to the end.

The problem with alcohol and fat is that alcohol contains a great deal of sugar and is calorie rich. This sugar quickly turns to fat inside our body. That alcohol induced fat clings to our belly, thighs, arms, and all body parts. The common assumption that alcohol somehow affects belly fat more than on any part of the body is false. Each person has his or her own genetic makeup. This alone determines the body parts which are more prone to accumulate fat.

Overall, men gain more weight in the abdomen, so it's likely that alcohol would cause belly fat for men. But it's not different from any other fatty food. Women mostly add fat in the pelvic area, so alcohol will not cause a massive accumulation of belly fat for them. However, it will still add more fat overall.

Because alcohol is calorie and sugar rich, and because it doesn't make you less hungry, it's detrimental to weight loss. One of the things it can hurt more than anything is an effort to get a flat stomach or six pack abs, since that requires an overall low body fat percentage.

Alcohol makes you fat only if you drink too much of it. If you want to lose body fat, I recommend that you cut down on your alcohol intake. I'm not suggesting to cut it out entirely. You're still entitled to enjoy yourself. But cut it down to 1-2 drink when you go out. That should be enough to enjoy yourself but still keep your body fat down.

To read how you can start to lose as much as 9 lbs. in 11 days and keep it off, visit this webpage:
How to lose 9 lbs. every 11 days with The Shifting Calories method

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He finally achieved his six pack abs. To read how, click here: How To Get Flat Abs

Benefits Of Carrot Juice

Carrots are well known as the universal vegetable for juicing. It has benefits for us at a very young age. it has a number of health benefits. The carrot provides what is certainly the most important basic juice. The yellow color is due to carotene. The juice has a number of wellbeing effects. The carrot provides what is definitely the most imperative necessary juice. An imperative element in an infant's up bring can be found in the vitamin A. Drinking carrot juice is thought to be extremely beneficial for the liver due to Vitamin A's cleansing effects. Vitamin A reduces bile and fat in the liver. It has anti-carcinogen properties. The juice is best ingested in the afternoon because of the burst of energy that always follows.

Another vitamin contained in carrot juice is vitamin E. This vitamin appears in three forms, known chemically as alpha-, beta-, and gamma-tocopherol, and commonly known as the vitamin E complex . It helps prevent cancer. It is also believed to have cancer-curing properties. A carrot and milk juice is the ideal vitamin A source for infants and can in no case lead 10 the risk of the child having too much A. It blends with practically all other juices. It is a delicious nourishing beverage for all members of the family at all times and it should be an important part of the diet in cases of illness. Many of the aches and pains related with being older, will be far less if carrot juice is in our diet on a daily basis.

Carrot juice if applied on blemishes regularly helps them to fade away. A helping is one of the best swallows you can make to enhance your life. It is like a tonic. It will improve the overall health of you and your child, and increase immunity. Drinking the juice, as well as eating carrots, is thought to be especially beneficial for prenatal health. Beta-carotene that forms into Vitamin A is said to be very healthy for both mother and child. Beta carotene is an anti-oxidant, and thus it prevents cell degeneration. Anti-oxidants also slow down the ageing process. Another fruit which is an excellent anti-oxidant is the berry. It can be taken alone, or combined with other fruit and vegetables juices.

Carrot Juice Benefits Tips

1. It acts as an anti-inflammatory and revitalizes and tones the skin.

2. It helps prevent cancer.

3. Low blood pressure can be helped by consuming parsley, capsicum and garlic juice.

4. If applied on blemishes regularly helps them to fade away.

5. Carrot juice applied daily is great for uneven skin tones due to blemishes and pigmentation.

Juliet Cohen writes articles for beauty makeup tips and health beauty tips. She also writes articles on skin care tips.

The Way Food Affects Our Life

You do not need to be a scientist to be aware of the influence science has on our daily lives. Science has made us aware of what we are made of and how we live with this everyday. Science, or more specifically, biochemistry, has shown us that the human body is made out of: the four elements, the majority being water, and that all these elements are natural products of nature. The ways these substances and elements interact affect our physical and emotional feelings. What this means is that our emotions, passions, desires are interwoven with how we feel: and feelings and thought run along the same path. Our actions and behaviors affect our decisions in everyday life, and we create our world through interacting with our surroundings. Then our surroundings reflect back our actions, which in turn influences the way we feel, which impacts our thoughts, which influence what decisions, we make!

Lets go back to how we feel, since feelings play an important role in how we react and communicate not only with our selves, but also within the society and our environment. Lets just say for the moment that our feelings are like the way a scientist experiments with chemistry. The chemist pours a little bit of this and a little bit of that and we get a certain type of pattern called short temper (of course this is a very complex, interwoven theory and it is beyond the scope of this article), and he does it again using a different substance and he gets tolerance...

We could say these are the type of substances (food and beverages) that we pour into our body constantly everyday. These substances (food and beverages) when eaten as nature intended, greatly influence the way we feel... especially when we eat food that is genetically modified, due to high demand and multi-national corporate strategies.. This affects our natural balance (homeostasis) and therefore plays a vital role in how we feel. Then it becomes simply rational to say that one need not be a scientists to know that what we eat, becomes part of us, part of our feelings and part of our decisions, The result leads to our behaviours and actions. Simply put " We are what we eat" and our lives reflect what we put into our mouths.

P.S. Food for thought!

With best wishes,

Omid

(If you want to change your chemistry...check out my new delicous no-fuss raw, mostly raw recipe book Chop to Impress at http://www.triedtastedserved.com)

Omid Jaffari is a healthy raw, vegan cookery writer, who also has a website Tried*Tasted*Served filled with shopping tips, suggestions on cooking, eBooks, raw food recipe and a weekly free newsletter that you can sign up and to start benefiting from motivational tips/words of inspiration and encouragement, and the latest cutting-edge news, and resources in healthy living, alternative medicine, and mind-body health. http://www.triedtastedserved.com

Good Fat Vs Bad Fat - Monounsaturated Fat and Polyunsaturated Vs Saturated Fat and Trans Fat

What is the difference between good fats and bad fats? Generally, good fats include monounsaturated fats and polyunsaturated fats. They are necessary for the functioning of our body. Bad fats include saturated fats and trans fats and are harmful to our body. However, we still need a small amount of saturated fats for optimal health. Let us explore them in a way that is easy to understand with minimal technical jargons.

Good Fats
Monounsaturated Fats
When you consume monounsaturated fats instead of saturated fats, it will lower your bad cholesterol level and maintain your good cholesterol(HDL) level.

Food that contains monounsaturated fats includes canola oil, olive oil, peanut oil as well as most types of nuts.

Polyunsaturated Fats
These includes Omega-3 and Omega-6 fatty acids. Omega-3 is known to lower the risk of heart attack by lowering the level of triglycerides. It also helps to reduce blood clotting and inflammation.

Food that contains Omega-3 includes herring, salmon, sardines, mackerel as well as walnuts, flaxseed and soybeans.

Omega-6 is necessary for healthy hair and skin. It also helps in emotional balance. Many health experts recommend that the Omega-6 to Omeg-3 ratio should be around 4:1, a key element for good health.

Food that contains Omega-6 includes cottonseed oil, sunflower oil, soyabean oil and corn oil.

Bad Fats
Saturated Fats
Too much saturated fats increases the level of bad cholesterol(LDL). This increases the risk of coronary heart diseases and cancer. However, a small amount of saturated fats is necessary for the source of energy, hormone production, organ padding and other functions.

Food that contains saturated fats includes animal products like pork, beef, lard, skins of poultry as well as diary products like creams and butter.

Trans Fats (Hydrogenated Fats)
Trans fats that are found in food is usually a result of the manufacturing process. It causes the level of LDL to increases and also lowers the level of HDL. You should try to minimize your consumption of trans fats. A small amount of natural trans fats are also found in certain types of food. However, they are usually less harmful than man made trans fats.

Food that contains man made trans fats includes margarine and food that are prepared with partially hydrogenated oil.

Big Fat Lies! For a limited time only, get your free 41 page report, Skyrocket Your Fat Loss at http://www.lubanol.com/1/NaturalFatLoss.html

You will discover unique information that you will never hear from the weight loss and fitness industry.

Thursday, November 29, 2007

Omega 3 Help Gain Weight Naturally - How Does Omega 3 Help Gain Weight

With more emphasis being laid on losing weight, it is easy to forget people who are underweight or too thin. Just as being overweight can put you at a risk of various health problems, so can being underweight. We will tell you how fats such as Omega 3 help gain weight in a natural and healthy way.

Fats should form a major part of your diet if you want to gain weight. This does not mean you start munching on junk or oily foods; you need to consume the right kind of fats for ensuring a healthy body.

Saturated or trans-fats that are present in processed foods and oily stuff, are very bad for your heart. They add to the fat content in your body but also increase the cholesterol levels that can lead to cardiovascular disorders. Thus, keep your intake of saturated fats low.

Polyunsaturated fatty acids are the right kind of Fat that your body requires. They play a critical role in muscle building and aid in the growth of lean muscles. Omega 3 fats can help you gain weight naturally and also keep the hormone-production under control.

You need omega 3 fats for the effective functioning of each cell in your body. Omega 3 fatty acids help in the transmission and storage of Vitamins in our muscles. They also aid in the digestion process and lower insulin sensitivity. This helps the body to convert protein into muscle fat rather than adding up to body fat.

Now that we know that these fats can help you gain weight, we need to know about the dietary sources of these essential fatty acids.

The richest dietary source of Omega 3 fatty acids are cold-water fatty fishes such as Salmon, Tuna, Mackerel, Sardines and Hoki. Fish are a rich source EPA and DHA fats, the two most essential omega 3 fats.

There are certain vegetarian sources as well. These include green leafy vegetables, walnuts, hemp seeds, flaxseed oil and canola oil. However, vegetarian sources are not considered very effective when it comes to the health benefits.

This is because plant-based sources of omega 3 are rich in ALA fats that need to be converted into EPA and DHA fats, before they can be utilized by the body. While the body mechanism in healthy people is capable of this conversion, for elderly and underweight people this becomes difficult.

We now know why doctors recommend consuming fish oils to underweight people. The EPA and DHA fats present in fish oil help in balancing the metabolism rate in the body and enable proper nutrient absorption.

Underweight people require a high amount of omega 3 to help them gain weight. One such omega 3 rich supplement is the Fish oil extracted from the Hoki fish. Hoki is a cold-water species that is found in the southern oceans of New Zealand. The Hoki has naturally high DHA and EPA levels.

Coming from ocean waters that have high toxin levels, fish oils are bound to contain some of these toxins and contaminants. To ensure you get a pure product, buy only molecularly distilled fish oils.

Molecular distillation is a refining process that is used by manufacturers to remove all impurities from the fish oils and make them safe for regular consumption. Regular intake of pharmaceutical grade, molecularly distilled fish oils will help you gain the right weight and provide many more health benefits.

Micheal Thomas is an editor for a series of health related websites. Learn about the best fish oil capsules that we ourselves use daily after extensive product comparisons and research over at http://www.omega-3-fish-benefits.com

Gain Weight Shakes

What is the deal with all those gain weight shakes? You know the ones that usually have the muscle built guy on the front and make you think that if you could just get a tin of gain weight shakes, you too could be like the model. But do they work?

Here are a few of the benefits of the gain weight shakes:

1. They build your percentage of lean muscle.

2. They increase muscle mass.

3. Help you recover quicker after a workout.

4. To lower risk of injuries related to working out.

5. Help you maintain a healthy and fit body.

6. Make you feel better through out your workouts.

8. Increases the body levels of gluthathione-a powerful anti-oxidant that is essential for maintaining a healthy immune system.

9. Help to prevent bone loss.

10. Assist in the healing wounds and surgical incisions.

As you can see there are many benefits to those gain weight shakes and it is recommended that you take 30 to 60 grams of the powder mixed into either water or milk each day. These shakes are an extra on your diet, so make sure that you are still eating plenty of protein -which is found in most meats and also kidney beans.

But these gain weight shakes will not work without a proper training routine that includes quality gym sessions as well as taking time out to rest and let your muscles rebuild themselves. So the answer to the question about whether the gain weight shakes do work, but only as an additive to your current weight gain plan.

Want to learn more about gaining weight and building muscle? Visit: http://www.gain-weight.info

Stop Making Excuses And Gain Weight

Just like loosing weight, it takes time, effort and thought to loose it. Are you will to do what it takes for you to put on those extra pounds and to turn it into rock hard muscle? Or are you happy making excuses?

Here Are A Few Common Excuses:

1. I Am Too Busy To Gain Weight

People make times for the things that are important to them. All you need is 30min to an hour ever second day for the gym, and a little extra time to prepare a healthy meal that is full of calories that will help you put on weight. You always have time but do you want to gain weight and build muscle?

2. I Have A High Metabolism

So what? So do I. This is one of the excuses I used to always make, but you know what? There are ways to slow your metabolism down. Stop doing so much exercise, sit down and take time to relax slow your life down and you will slow your metabolism down.

3. I Just Can't Put On Weight!

This is the cry of a desperate person, who needs to change what he is doing. Constantly trial new methods and ways for you to gain weight and build muscle. Often it is one tiny thing that will make all the difference, so keep searching until you find it.

Don't make excuses, use your time more wisely and focus on new ways for you to gain weight. Excuses are for weak people - don't give in and let yourself become weak.

Want to learn more about gaining weight and building muscle? Visit: http://www.gain-weight.info

Wednesday, November 14, 2007

The Secret to Staying Lean With Protein

Mathematics is used just about everywhere, even the human body. Subtract a few carbs and add a few proteins. Wise eh!! The importance of protein in our body has been talked about time and again. Its always essential to calculate how much protein is consumed each day.

Let's first discuss some science first. We say protein quite quickly as any term, but do we know the literal meaning of the word "Protein"? It has been derived from the Greek term "proteios" which means "primary" or "holding first place". It is a well selected term and most of the living things depend on the four chemicals which are proteins, nucleic acids, carbohydrates and lipids.

On an average, a wheat grain contains about 15 percent protein. This is grouped into two. One which is concerned with the metabolism of the grain like enzymes etc. The second kind is stocked by the grain so as to give some kind of nitrogen upon germination. This information had been provided by J. R. Oliver from Wagga Wagga, AUSTRALIA.

Scientists have talked about protein being an "effective strategy" to burn some fat and keep away what is called "dietary thermo genesis" or "thermic effect of food."

Now we are all aware that protein is necessary for our body. However, most of the proteins are found in our muscles. The tissues in our muscles contain what is known as actin and myosin proteins which complement each other when the tissues expand and contract.

Few of the experts say that as you maintain your weight, with some protein added to your meal, you have very less chances to gain any weight, especially when it's lost. However, even if there was any weight gain, it was lean weight and no actual fat. This showed the high protein rate and less of appetite. Even though for losing fat, calories are of utmost importance, still they are not the only reason. Proteins form an essential part as compared to carbohydrates and they play an exceptionally significant role, to lose weight and gain never again.

We know how important protein is, but the question is do we know how much protein we should eat? The two recurring questions are: 1) What are the protein foods that we should eat and 2) how much? As we know protein food which can be consumed are milk, cereal and pulse combinations, cottage cheese and yogurt (curd). In case you are a non vegetarian; you can include lean meats like chicken, fish and eggs (minus the whites). Try having portions of the protein food everyday and you are sure to meet the simmer you. Say you can try this combination, one glass of milk, one cup of yogurt, two servings of any of the pulses you wish to prepare and one serving of lean meat like chicken, fish or even an egg.

Some wish to try supplements, but for someone who works out supplements aren't quite advised.

Remember, you need to eat more protein to burn fat.

Chris McCombs is a personal fitness trainer in Huntington Beach At one time Chris was 143 pounds overweight at which point he looked in the mirror and decided to do something about it. Chris lost the weight and started his own fitness business Positively Fit Inc. which is an Orange County personal training service.

You can learn more about Chris at http://www.socalworkout.com/

The Top Five Healing Fruits And Vegetables

Of course I don't need to tell you that fresh fruits and vegetables play a vital role in healthy eating habits. At the very minimum, you should eat five servings of produce each day. Seven is even better, and nine is really great.

The reason fruits and vegetables are so important is that they are packed with micronutrients that help your body to support specific systems.

They are also a great source of fiber. Plus fruits and vegetables are your best source of carbohydrates. Your body needs carbohydrates to produce energy. The carbs you get from produce are easier to digest than those you get from grains. (Carbs in grains are denser and "sticky," which makes them hard for your body to use.)

Here are five recommendations for the types of fruits and vegetables you should reach for most often. These will help your body fight disease, they'll lower your levels of inflammation, and they'll generally improve your health.

Berries
Brightly-colored berries like cranberries and blueberries are packed with antioxidants that help your body to fight disease and lower inflammation. In fact, when it comes to antioxidants, berries deliver the most of any fruit or vegetable.

Research shows that compounds in blueberries help your brain to stay healthy. 1 As you age inflammation and oxidation take a toll on your brain, even if it is disease-free. Your motor skills, cognitive function, and memory may all suffer. However, blueberries can make a difference. The polyphenols in blueberries help protect against diseases like Alzheimer's, they prevent age-related declines in function, and they may even help the brain to work better by enhancing its neuronal communication.

Other studies suggest that cranberries and blueberries both may protect against certain cancers, against heart disease, and against stroke. 2

In addition to all this, berries are rich in soluble fiber, which can improve your digestion and help to lower cholesterol levels.

Cherries
Cherries are rich in the antioxidant compound, anthocyanin. This compound may help relieve the pain and inflammation associated with arthritis. In animal studies, researchers found that anthocyanin significantly improved the symptoms of arthritis. 3

In addition to anthocyanin, cherries contain a broad spectrum of flavanoids and phytochemicals-these are micronutrients that work as very specific antioxidants in your body. Together they can make a positive difference to your health at the cellular level.

Cruciferous Vegetables
Vegetables like broccoli, cauliflower and asparagus are rich in a compound called diindolylmethane, or DIM for short. DIM converts into indole-3-carbinol in your body. This compound helps to remove aggressive estrogen from your system. It also helps prevent new aggressive estrogens from being absorbed into the body.

This does your body two favors. First, it helps to bring your hormones into better balance. Second, aggressive estrogens are associated with breast and prostate cancers, so cruciferous vegetables help protect you from these deadly diseases.

Tomatoes
These tasty, versatile vegetables (or fruits, depending on who you ask) are rich in lycopene. Lycopene may reduce your risk of a number of cancers including colon, breast, prostate, and skin cancer.

Tomatoes are also a good source of vitamin C, an antioxidant that serves many purposes in your body. It boosts the immune system, improves the health of your skin, and fights against many cancers.

Nuts
Okay, nuts aren't technically a fruit or a vegetable, but they do grow on trees, so I'm making an exception. Nuts are a rich source of minerals. Brazil nuts, for example, are one of the best available sources of selenium. Nuts can also provide calcium, zinc, iron, copper, and manganese. In fact, a 100 gram serving of mixed nuts a day delivers your daily-recommended amounts of all these important minerals. 4

Food is your absolute best source of the many nutrients your body needs for optimum health. These five foods will give you a wide variety of micronutrients, antioxidants, and minerals-the building blocks for a healthy, disease-free body.

Mark Rosenberg, MD
Institute For Healthy Aging

http://www.vitalmaxvitamins.com
http://www.vitalmaxvitamins.com/blog

Vitamin Water - A Health Drink That Enhances the Benefits of Drinking Water or Silly Sales Gimmick

Many people drink vitamin water and believe they are consuming a health drink, but that's like believing cotton candy is good, fat free food. Let's look at the small print on a bottle of vitamin water. The flavor we'll investigate for this article is kiwi-strawberry, which the label suggests will improve your "focus".

The first thing we notice about the ingredients is that there is not one mention of kiwi or strawberry, only "natural flavor", which could be anything from sugar to MSG. In fact, on a bottle of supposed kiwi-strawberry "nutrient enhanced water beverage" the label states that this health drink contains less than 1% fruit juice. What is really in this vitamin water and is it a health drink? Upon closer inspection we see that it is really a bottle filled with distilled, de-ionized water, sugar, isolated vitamins and minerals.

One nutrition fact to note on the label of the vitamin water is that each bottle contains 2.5 servings. This is where the amount of sugar can be deceiving because the label reveals only 13g of sugar, but that's per serving. Multiply 13g times 2.5 servings and you've got a whopping 32.5 grams of sugar in each bottle of vitamin water, that's more than most sodas. You see, the first ingredient listed on the label, after the dead, de-mineralized water, is crystalline fructose, which might best be described as liquid cotton candy. That's what this bottle of pink vitamin water tasted like-liquid cotton candy, only with less flavor and more of a chemical aftertaste. I could only handle a few sips before beginning to clearly "focus" on how very bad this product is, and how sneaky the manufacturer is to make it look like a health drink.

Now, let's take a good look at the "vitamins" that are in this "nutrient enhanced beverage" of kiwi-strawberry vitamin water. According to the label, each serving contains 10% of your daily requirements for Vitamins A, B3, B6, B12, and B5 and a hefty 40% of your daily allowance of Vitamin C. The problem is that these "vitamins" are not attached to any whole food like strawberries or kiwis.

Remember, those whole foods were missing from the ingredients. Therefore, the live enzymes needed to help your body absorb the vitamins into your cells are not there. It is a nutrition fact that whole foods like fruits and vegetables contain live enzymes, which act as catalysts for vitamins and minerals to work in your cells. Without those whole food properties, isolated vitamins are not easily absorbed by the body and are more than likely eliminated in the toilet. So, how many of those vitamins in the vitamin water are actually being put into use by the body? Probably about as many as you could get from eating cotton candy.

If you really want good tasting health drink formulas that truly enhance the benefits of drinking water, then you need to search the Internet. There are some excellent all natural health drink formulas that contain live enzymes, real whole food vitamins, and more nutrients than you could ever get from a case of vitamin water, but you won't find those superior health drink products at the convenience store. You have to look past the sales gimmicks, read labels carefully, learn about live enzymes, whole foods, and how the body absorbs nutrients. You can find all of this information on the net. If you are serious about your health and fitness and want something more than a gimmick, search the web. Look for nutrition facts about whole foods, all natural foods and health drink products to truly enhance the benefits of drinking water, or anything else you are putting in your body.

Cliff Smith is the owner of an online health food store and is always searching for healthy all natural foods and health drink products. He is an avid mountain biker who cycles 50-100 miles per week over rugged terrain in the southwestern United States and consumes only the highest quality nutrition for an athlete

Cliff offers free audio about all natural foods for a healthy balanced diet, free samples and free nutrition facts at BestHealthFoodStore.net

Wednesday, November 7, 2007

Why High Reps Are Better For Gaining Weight Fast

Most bodybuilders and fitness enthusiasts trying to gain weight fast are always told that in order to gain muscle mass they should stick to heavy weights for low reps.

This weight training myth stems from many believing that “heavy weights for low reps” are for “size”, and that “light weights for high reps” are for “endurance”.

Well, nothing could be further from the truth.


As a matter of fact, if gaining muscle weight is a challenge for you, heavy sets with low reps could be a huge mistake.

Why do I say this?


Well, the European Journal of Applied Physiology posted some research done on how different gene-types in the body responds to different workout routines, based on sets, weight, and reps.

What they discovered was significant.


First off, there are basically two different kinds of gene make-ups for every individual:

1) ACE II


2) ACE DD


In one of the studies conducted, scientists took 99 weight trainers and placed them on two types of workout routines:

• One workout program was made up of multiple sets for high reps and lighter weight (reps were in the 12-15 per set).

• The other workout routine was made up of multiple sets for low reps with heavier weight (reps were in the 8-12 per set).

What they found was that the weight trainers that had a harder time gaining weight and muscle had predominantly ACE II genes.

These individuals responded great to the higher reps for lighter weight program.

Yet, when following the lower reps for heavier weight routine, they made no progress at all in terms of building muscle mass.

Sure, they may have gotten stronger, but we’re focusing on gaining muscle weight and size, not strength.

(No, size and strength don’t go hand in hand, as many would have you believe. Which is a huge reason why most natural bodybuilders / fitness enthusiasts never truly achieve their goals. They get stronger, but not bigger. Is this the case with you??)

One of the reasons for why higher rep training is much better for those that are predominantly ACE II is because they have greater tissue oxygenation, which can elevate contracting of the heart and skeletal tissue.

More reasons why higher reps are better than lower rep for heavy weights to gain weight fast:

• The high volume of blood forced through the veins and arteries while working out with high reps will carry with it important muscle building nutrients to feed the training muscles.

• High rep training enhances capillary density (the thickness of the capillaries within the muscle).

• High rep training increases the diameter (size) of the blood vessels within the muscle.

• High rep training stimulates the formation of new blood vessels.

…..all of which are responsible for making your muscles bigger in size and mass.

(Hey, isn’t that what you’re after in the first place????)

Leave the heavy weights for low reps to the powerlifters.

To read more proof on why most of what is recommended to gain weight fast is the wrong way, check out Jonathan Perez's workout site at http://www.FromSkinnyToMuscular.com/articles.html

Article Source: http://EzineArticles.com/?expert=Jonathan_Perez

Thursday, October 11, 2007

Weight Gain Pills

I'm sure that in your search for information to gain weight you would have come across some of those ads for weight gain pills. You know the ones that promise to increase your appetite, decrease your metabolism, or somehow magically redirect your weight gain exactly to the places that you want it.

Excellent, so pop a couple of pills before each meal and you'll soon be exactly where you want to be - no need to train, and you can eat what ever you like. These websites usually have very convincing testimonials, but cite no research or studies. These products will not work as dramatically as suggested in the advertisements, however they can have a positive impact on your weigh gain goal.

If you stop and check the ingredients of the pills, you will find out that they are nearly identical to the average multi vitamin.

What the manufacturers have done is found a new market for their product in the weight gain industry, and just re branded their product as a weight gain supplement - at a heavy markup! The reason they work on some people is because small vitamin deficiencies can have a direct impact on your ability to gain lean muscle weight. If you have decided to employ an intense training program, then the additional stress to your body will create a greater need for nutrients, and a multi-vitamin should be the first thing considered.

Even though something is given the title of a weight gain product, it doesn't mean that it is going to help you to put on weight. Make sure that you do your research. You will definitely want to look into taking a multi-vitamin, as it will be a great value to you weight gain goals. However your diet and training plan are the most important ingredients to your weight gain plans.

Want to learn more about gaining weight and building muscle? Then visit http://www.gain-weight.info

Tuesday, September 25, 2007

Muscle Building Tips

Here are listed some of the important muscle building tips which are required to be followed in order to build muscle and get ripped fast. Plain language makes it easier to understand and follow:
* Proper warm up exercises done before every workout routine will increase exercise output, efficiency and will safeguard you any injury like pulls or strains to great extent.
* Recuperation is often the most neglected part of training and it shows in poor underdevelopment. So to muscle-up, rest and grow. Having adequate sleep is the best way to do so.
* Don't train the abs specifically to lose fat - In the fitness world this concept is known as spot reduction, which is impossible. Fat is certainly burned while you train, but here's the catch: Fat is reclaimed from all over your body before it's reclaimed from any given body site. It is an importance fact that your body will burn fat from all over the body reserves then from one point exclusively for which exercises are performed.
* Running or jogging is a good exercise for overall body fat loss. But if running or jogging is done on an uneven ground the resultant body fat loss shoots up to 50% to 75%.
* It is impossible to turn fat into muscle. However it is possible to change your body composition while maintaining the same body weight.
* You need at least two grams of protein per pound of body weight if you want to see any form of muscle gain. For example, a 150 pound individual needs at least 300 grams of protein a day, but most muscle builders don't even take 50% of that.
* Muscle soreness after a workout signals muscle growth. One usually feels soreness the following day on account of training. Don't go back to the gym until the sore feeling has completely vanished. Concentrate on the diet and rest instead to reap the best.
* Be sure to write down details of each of your workouts. This will help you in gaging your strength increase and keep you motivated and up.
* Beware of over training. Long hours of weight training routine don’t benefit in any way. On the contrary it will damage your previous gains also. Often the beginners make this sort of mistake. They may see good gains at the start. But they hit a plateau soon and see no gains in muscle size or strength. All this happens because muscles need adequate rest.
* When you are lifting weights you get a fair idea on the max you can lift. Don't try to experiment on how much you can lift. This is potentially dangerous and ruin all your muscle building goals.
* Take plenty of water. It should be no less then 8-10 glasses per day.
Article courtesy of Jason Thomas. Discover How You Can Build Muscle With Immediate Effective Results Using Proven Simple Steps
Article Source: http://EzineArticles.com/?expert=Jason_A_Thomas

Monday, September 10, 2007

Add 20 Pounds to Your Bench in 4 Weeks

There's no doubt that a guy reading this who uses AAS, and one who does not, are going to get different results from any mass-building program. Everyone should start off by saying this, but maybe some assume it goes without saying. However, on the other hand, the good news is, we really believe that someone natural can still add 10-15 pounds to his bench using this exact program, provided that he eats appropriate calories, gets appropriate rest, and uses supplements to his advantage, such as creatine, glutamine, and others that enhance one's recovery and/or strength. Really, it's technique, discipline and pushing oneself beyond a certain point. So, to sum up, if the AAS user is a lazy bugger, and the natural dude is motivated to succeed - no matter what - we think even the natural dude can surpass the lazy bugger. 'Nuff said.

A Little About the Rationale Behind the Program
Anything that promises strength gains does so because it fits a particular profile. Remember this profile and you won't have to read all of these articles all the time, because there are only so many effective combinations in this life. And this one is simply this:

Low Rep - Low Volume - High-Intensity
Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of "high intensity"? Not quite as simple or obvious, since it's one of those concepts that a lot of people don't understand. It isn't just a mean look on one's face prior to or during a set, it's a set of factors that create a practical concept. Many things can constitute high intensity during training, depending upon what it is you're doing - cardio or weight training. Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten... lack of cheating!

In this case, exercises ought to be basic and compound. Because we're talking about bench press, we're going to be using it mostly, but we'll also add some ancillary exercises to ensure that the bench becomes stronger.

Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.

But first things first....
You need to determine your overall rep max with a particular weight. That's crucial because you'll be maxing weight out for intensity and strength and this is a meaningful measurement. So to arrive at it, you'll need to do a few tests first:
2 x 12 with a weight you suspect is your heaviest you can do for :
2 sets of 12 w/ a 2 minute rest in between sets
1 x 8 with a weight you think you can do for:
10 reps w/ a 3 minute rest in between
1 x 4 with a weight you think you can do for:
6 reps w/ a 3 minute rest
Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest
Repeat by trying again 1 x 1 adjusting until you find it.
Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:
4 WEEK ROUTINE
Bench Press
1 x 8 (weight _90% max_ );
1 x 6 (weight _85% max_ );
1 x 4 (weight _70% max_ );
1 x 8 (weight _50% max_)
Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength. Have a partner do a few negative reps with you on some of these. You can also use band tension to increase “explosivity” if you have them.
Incline Dumbbell Press (smith or regular bar station)
2 x 8 (weight _85% max_);
2 x 4 (weight _75% max_);
1 x ** (weight _85% max);
1 x 8 (weight _60% max_)
Dumbbell Flyes (Flat)
2 x 5 (weight _85% max_);
2 x 3 (weight _85% max_);
1 x 1 (weight _90% max_);
3 x 8 (weight _75% max_)
French Press - Skull Crushers
1 x ** (weight _75% max_);
2 x 8 (weight _65% max_);
2 x 5 (weight _80% max_)
(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in)
** means to failure in that set
Take 3-4 days in between this workout - Don't let us stop you from doing more of your max toward the end sets of your various movements. Push yourself, though not into injury. Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!
Stretching: Do a series of stretches after this routine. It's going to hurt and you'll want to just stop the madness and pain from the extreme pump you have. You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes. We're talking 20 pounds or so in each hand. Hang from a chin bar too. All of this will help the lactic acid clear out, and soreness will be less. Taking glutamine will also help.
Supplementation: Creatine and Glutamine!! You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load. Always finish off with a carb/ protein shake with 3-4 grams of glutamine.

A final word...
Remember, you can modify this, based on how you feel from day to day. Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early. If you have to cut out something, make it French Press/ Skull crushers. The first 3 are truly important. But if you have to choose, definitely do the first three first.
Learn from your progress and mistakes and attack that bench like you're a cannibalistic beast!

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids For more information, please visit http://www.getanabolics.com

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. Please visit GetAnabolics.com for more info.
Article Source: http://EzineArticles.com/?expert=Dane_Fletcer

Monday, August 27, 2007

Why High Reps Are Better For Gaining Weight Fast

Most bodybuilders and fitness enthusiasts trying to gain weight fast are always told that in order to gain muscle mass they should stick to heavy weights for low reps.

This weight training myth stems from many believing that “heavy weights for low reps” are for “size”, and that “light weights for high reps” are for “endurance”.

Well, nothing could be further from the truth.

As a matter of fact, if gaining muscle weight is a challenge for you, heavy sets with low reps could be a huge mistake.

Why do I say this?

Well, the European Journal of Applied Physiology posted some research done on how different gene-types in the body responds to different workout routines, based on sets, weight, and reps.

What they discovered was significant.

First off, there are basically two different kinds of gene make-ups for every individual:

1) ACE II

2) ACE DD

In one of the studies conducted, scientists took 99 weight trainers and placed them on two types of workout routines:

• One workout program was made up of multiple sets for high reps and lighter weight (reps were in the 12-15 per set).

• The other workout routine was made up of multiple sets for low reps with heavier weight (reps were in the 8-12 per set).

What they found was that the weight trainers that had a harder time gaining weight and muscle had predominantly ACE II genes.

These individuals responded great to the higher reps for lighter weight program.

Yet, when following the lower reps for heavier weight routine, they made no progress at all in terms of building muscle mass.

Sure, they may have gotten stronger, but we’re focusing on gaining muscle weight and size, not strength.

(No, size and strength don’t go hand in hand, as many would have you believe. Which is a huge reason why most natural bodybuilders / fitness enthusiasts never truly achieve their goals. They get stronger, but not bigger. Is this the case with you??)

One of the reasons for why higher rep training is much better for those that are predominantly ACE II is because they have greater tissue oxygenation, which can elevate contracting of the heart and skeletal tissue.

More reasons why higher reps are better than lower rep for heavy weights to gain weight fast:

• The high volume of blood forced through the veins and arteries while working out with high reps will carry with it important muscle building nutrients to feed the training muscles.

• High rep training enhances capillary density (the thickness of the capillaries within the muscle).

• High rep training increases the diameter (size) of the blood vessels within the muscle.

• High rep training stimulates the formation of new blood vessels.

…..all of which are responsible for making your muscles bigger in size and mass.

(Hey, isn’t that what you’re after in the first place????)

Leave the heavy weights for low reps to the powerlifters.

To read more proof on why most of what is recommended to gain weight fast is the wrong way, check out Jonathan Perez's workout site at http://www.FromSkinnyToMuscular.com/articles.html

Wednesday, August 22, 2007

Five Step Action Plan to Get Rid of Belly Fat Fast

Abi Shaan Bronze Level Author Verified Account


Losing belly fat has become a big dream for millions of people all over the world, because according to current stats, weight loss has become a multi BILLION industry. And why do people need to lose weight? Mostly because they want to get rid of belly fat or the love handles or finally to get to see their own FEET!

In this article I am going to show you 5 easy steps that will easily get you on track and get rid of those love handles and get a tight belly in no time.

Step 1:

Get Rid of Belly Fat with Nutrition

The first and most important step is to control your nutrition. No matter how hard you workout, you need to give your body the proper input. A car running on petrol won’t run on water. In the same way, giving your body the wrong nutrition can have adverse effects to whatever you do, no matter how many hours of cardio you do or how many Ab crunches you do. If you want to get things in perspective concerning your belly fat situation, then you need to feed your body with the proper input at the proper time. Eg: more lean protein, frequent glasses of water, fruits and vegetables etc..

Step 2:

Get Rid of Belly Fat with the right Meal Plan

This goes along with the nutrition when it comes to importance. In order to get your body ultra fat burning mode, you need to prevent your body from entering starvation mode. This does not mean barging into food all at once. You need to feed your body a maximum of 350-500 calories every three hours or so. Remember; if your body gets no input for more than four hours, your body will assume that you are fasting and it will enter starvation mode, which means your body will be storing all the fat instead of burning them. So BE AWARE of your meal frequency which should be a minimum of five short meals a day.

Step 3:

Get Rid of Belly Fat with the right Training

In order to get rid of belly fat, you need to burn the entire fat all over your body. A guy will flabby arms and gigantic thighs cannot have a six pack. You get me? Hope so. Nutrition and Meal plan do 50% of the fat loss work for you. But weight training or Bodyweight Training help improve your fat loss progress. Every single pound of Muscle added to your body helps burn an extra 35 calories everyday. That’s 3.7 pounds of fat loss per year on autopilot. By training your body with the goal to add muscle, that’s by working your major muscles like the chest, back, legs at a repetition range of 8-12 reps, 3 sets each with a slow tempo of 3-1-2. [Three seconds at the hard part of the movement, 1 second at the peak, and 2 seconds on return].

Step 4:

Get Rid of Belly Fat with Cardio

As much as you don’t like to hear the word cardio, you need to do cardio right AFTER Step 3 because after your workout, your body will be flushing the glycogen [That’s a good thing], which means you can take advantage of it by doing cardio to put the extreme touch on fat burning process. By flushin on glycogen means, your body has used up all the energy, and is now gonna pull out the fat to be used as energy. So doing cardio now will make you happy because you know you are burning the fat.

Now I know Cardio is boring, and according to recent research, an idea used in the 1980’s called HIIT has now become very popular in the fat loss industry because High Intensity Interval Training lets you take your body beyond the normal Fat Burning Zone into gasping for air zone, which is good because the more your body gasps your air, the more oxygen sucked in by your body, and more fresh blood to boost up the fat loss.

HIIT works best with Treadmill, Sprinting, Mountain Sprinting, Body weight Intervals and a Stationary Bike.

Step 5:

Get Rid of Belly Fat with Core Training

As much as it is important to lose fat all around the body, if you don't have a strong core, you wont see those strong abs. In order to achieve a that tight and firm belly fat, you need to do a couple of exercises for your core. This simply means your abs, but a deeper version. Doing hundreds of Ab Crunches won’t work. A few core exercises like Planks, Ab curl ups, Spiderman Climbers, Mountain Climbers etc.. wil do the trick. 8 to 10 reps of three sets each.

Action!

If you just sit on the couch reading hundreds of books and articles on how to lose fat without actually putting them into action, you are not going to reach anywhere. READING how to drive a car won’t help you reach your destination. You need to actually DRIVE it..!

So use these five steps into action right now without fail, and I promise you that if you follow the exact guidelines provided in this action plan, you are going to be smiling wide in four weeks!

If you are serious about getting rid of belly fat, click the link below to get a more advance workout.

www.TruthAboutFat.Blogspot.com

Friday, August 17, 2007

Bodybuilding and Steriods - Roid Gut the End of the Aesthetic Physique

Okay here's a subject that really gets my blood boiling. Bodybuilding is intended to be the creation of the perfect physique...right? That means that the chest, shoulders, legs, arms and back are suppose to be developed to their full potential while keeping the waist muscular but small. Some bodybuilders may have one genetically gifted part that has a tendency to be superior to another part. The normal goal is to emphasize the training of the weaker body part while curtailing training to the more responsive body part. This is done to obtain proportional muscle size. In achieving the perfect physique, the waist is meant to be small compared to upper body parts and the legs. The smaller the waist the more dramatic the surrounding muscles appear. The Back will look like a flared cobra's head when attached to a tiny waist.

I remember the physiques of the past, Arnold, Bob Birdsong, Franco Columbo, Bob Paris and Frank Zane achieved this dynamic look. Darin Lannaghan, Bill Davey and Stan McQuay have produced this look in modern day bodybuilding though they may never be seen at the Arnold Classic Competition.

So What's Changed?

In mid 80's, Human Growth Hormone (HGH) and Insulin became popular drugs with professional bodybuilders. The net result, with these top level competitors, is the "Roid Gut". Now days, we have bodybuilders sporting a 40-46" waists. I am guessing, of course, since no competitor would dare share the mammoth size of their waistlines. If they did, I would bet they would shave the number down an inch or two. Unfortunately, the Roid Gut has a repulsive appearance contrary to the original intent of the sport. When Jay Cutler in his early years hit national prominence, his youthful physique still had the small waist. Today, Jay's waist is absolutely gross. Sure he may weighs 270+ lbs, but also he sports a waist line of a sumo wrestler. Most of the top bodybuilders, Ronnie Coleman, Dorian Yates and Craig Titus, all exhibit this similar phenomenon. These competitors are simply meeting the expectation of what the judges are condoning and encouraging by accepting this look at as the "champion" physique.

I am writing this article to discourage the use of these drugs. They are sucking the lifeblood out of the Sport, destroying the potential aesthetics of the physique, and taking the bodybuilding back to the freak show era of the past. THIS SHOULD NOT BE!

HGH, "Huge Gut Hormone?"

Okay so what does HGH do to the body? In a normal person, HGH is produced by the body and causes the normal body growth process. The HGH drug was originally developed for children that exhibited stunted growth and were found to have a low production of this hormone. Doctors would administer HGH in small amounts to stimulate a normal growth pattern.

In a few people, HGH production is overactive (from birth) it can also create person of gigantic proportions. Andre the Giant had this condition. Robert Wadlow was another and he grew to be 7'11". He had many health problems and died at a very early age.

If HGH is administered to an adult, muscle growth restarts. HGH is very different than steroids. HGH causes production of new cells. Steroids cause only the enlargement of existing cells. The new cell growth seems to target only with the soft tissues and rarely skeletal system. Unfortunately, not only are the muscles cells multiplying but so are the internal muscles like the intestines and heart. Furthermore, organs, like the liver, kidneys and pancreas are growing too. When the growth of these internal muscles and organs occur in a fixed chest cavity, there is only one direction for this extra mass to go and that is out the abdominal area. Starting to get the picture?

Insulin's Additive Affect

Now what is insulin's affect on the body? Insulin is a super steroid that funnels the nutrients and sugar into muscle. When combined with hard workouts, recovery is very quick. Properly taken, it drives cell growth better than any other steroid. However if you screw up in taking insulin at the wrong time or dosage, you can throw yourself into insulin shock and die. Also long term use can make you a diabetic, a condition that shortens life. When Insulin is combined with HGH, the muscles are set to make significant gains.

The downside of insulin is that it is also active in creating the storage of fat in the body in the event of starvation. These fat deposits are stored internally to body and not on the exterior muscles. This is wonderful for the bodybuilder's appearance but not for this health. These fat deposits called visceral fat are found around the internal organs of the liver, pancreas, heart and kidneys. Couple this additional weight with growth of the internal muscles and organs and you have enough extra mass to create a really protruding Roid Gut.

"Side Bar" Story

Let me tell you one story that comes to mind back in the very early 80's. Tim Belknap, then a great in the world of bodybuilding, announced that he was diabetic. I have no reason to doubt he was, but I am now convinced that Tim found the secret to using insulin to maximize his bodybuilding potential. During that era, Tim was by far the most vascular bodybuilder on the scene. I also notice, he had a semi-protruding waistline. At the time I felt sorry for Tim being handicapped with diabetes but admired that he had accomplish a world class physique under this condition. Now looking back, I am sure Tim was able to apply his insulin to his bodybuilding benefit.

You be the Judge

I am convinced that these "super heavy weight" competitors at 270+ lbs might really weigh 240 or so if you stripped the mass out of their guts. But then again they might only weigh 220 if they lost the additional muscularity as a result of these two drugs. Let's return to the aesthetic builds of a few years past. I hope that even if judges don't award the small waist competitor the winning trophy, you will agree, that creating a Roid Gut is neither attractive nor healthy!

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.

This article may reproduced on your website provided you acknowledge Scott Jameson as the author and must show link to http://www.bodybuildingprogramzone.com

Monday, August 13, 2007

Weight Gain Supplements Explained

Faced with the issue of gaining weight you may choose some desperate options to try to gain that weight fast. Weight gain supplements are often used by bodybuilders to gain weight before they enter a competition and can also be beneficial for anyone wanting to gain weight. Before you start taking any type of diet supplement you need to create a balanced diet plan for weight gain. Once you are eating to gain weight you can make the decision of whether or not you want to a weight gain product to your diet or not. One of your deciding factors will be whether or not you can consume all the foods in one day that you need to increase your calorie and nutrient needs for weight gain. You may find it difficult to eat so much food during the day. If this is the case, weight gain products are a good choice for you. Weight gain products can provide you with nutritious meals that are still balanced and healthy.

The best types of weight gain supplements are those that help you reach your caloric goal for the day. If you want to add more protein to your diet you can choose a supplement that is comprised of more protein than other weight gain products. Perhaps you are meeting all your protein goals for the day but are having difficulty consuming enough calories. If this is the case you can choose a weight gain product that has a higher complex carbohydrate count but is low in protein. The options that you choose will depend on how much weight you want to gain, how fast you want to gain it, and how much of a supplement you need to add to what you are already eating each day.

Try to stay away from those weight gain supplements that have a large calorie count. You don’t want to consume all of your daily calories at once. Your goal should be to divide your number of daily calories over several small meals. Studies show that it is more effective to supply your body with required nutrients in a steady flow every day than it is to consume them all in one sitting. Try to aim for about six small meals every day.

Before buying any weight gain supplement be sure to carefully read the labels and compare the ingredients between two or more brands. Avoid those weight gain products that are high in sugar since sugar won’t help you gain muscle weight but will instead increase your level of body fat. The weight that you gain should be in the form of muscle and not fat.

Hello My name is Roger Gordon owner of ezinearticle.net Thank you for taking the time to read my article. Please pay a visit to my blog for information on How to gain weight fast

Wednesday, August 8, 2007

Why To Gain Weight & Mass Forget About Getting Stronger

In the previous article of this series, “Forget About Heavy Weights To Gain Muscle & Weight", I had mentioned that the first reason why you should not be focusing on trying to lift heavier and heavier weights on a regular basis is because when you take a look at what goes on in the real world, those that concentrate on that aspect of weight training may get stronger with that method but not necessarily bigger in muscular size.


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In this article we’ll be going deeper as to why not to build your workout routine around getting stronger if you main goal is to gain weight and muscle mass..

Reason # 2: The lifting of heavier and heavier weight is not the signal to your body to make the muscle larger in size.

Every bodybuilding article and website still believes in the myth that your body adapts to the lifting of heavier weights by making the muscle larger.

Well, that’s not the case in the real world. Here’s the reality of the situation:
When your body senses that a particular muscle is being forced to lift a progressively heavier weight, the signal that it sends is for the body to become stronger….not bigger.
A muscle doesn’t have to be bigger in size to handle heavier weight!

(Read that last sentence over and over until you fully grasp this concept.)

It just has to be stronger. What does the body then do to adapt to the heavier weight if it isn’t to make it bigger? Realize that the lifting of heavier weights is a matter of your body becoming more efficient at recruiting more motor units to come into play to handle the heavier weight…which has nothing to do with becoming physically larger.

It is also a matter of becoming better at using leverage in your lifting technique…which has nothing to do with making the muscle grow. It is also a matter of your neuro-muscular system becoming better at sending nerve signals between the muscle and brain to handle heavier loads…which has nothing to do with stimulating muscle mass. …and on and on.

Do you see the point I’m trying to make here.

A muscle being able to handle heavier and heavier weight really doesn’t have much to do with making the muscle physically larger in size and appearance.

Again, I’ll refer back to the real world example of bodybuilders versus powerlifters / Olympic trainers.

Powerlifters have their bodies trained so that they are very efficient at using leverage in their lifting techniques, recruiting a maximum amount of motor units, and establishing excellent neuro-muscular connections / pathways…all which allow them to lift extreme amounts of weights.

However, their muscular development is nowhere near that of a bodybuilder.
Although the bodybuilder probably can’t lift not even half of the amount of weight that a powerlifter can, he has muscles that are much bigger in size and development.
That’s because a bodybuilder could probably care less about using leverage, recruiting motor units. etc. He’s just trying to gain weight and build muscle mass.

I’ll go deeper into why not to focus in lifting heavy weights to gain muscle weight in the next article….

 

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