How To Lose 20 Pounds REALLY, REALLY FastBy Tom Venuto, NSCA-CPT, CSCShttp://www.BurnTheFat.com
By: Tom Venuto, NSCA-CPT, CSCS.
Back "in the day" when I used to be a full time personal trainer and I met with clients in person at my New Jersey Health Club, the first thing I would always ask my clients during the initial consultation was:
"Tell me what you want... and I'll show you how to get it."
Typical reply from client:
"I want to lose 20 pounds fast."
My reply:
"Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?"
They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal...
Their face went white when I pulled out a hacksaw and started walking towards them.... menacingly.
Not sure whether to laugh or run in sheer terror, they said,
"What the heck are you doing?"
"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"
I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool...
"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client (and I) are either completely cracking up, or I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (it depends on whether I was able to keep a straight face or not)
Finally, the light bulb goes on, and my client would see where I was going with this:
"Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT."
Sometimes I would be having so much fun, I would just keep on playin'...
"But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it, I get it! I want to lose FAT, not muscles and bones. I need my leg!
Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this:
"What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body, honey," and I want to be able to *honestly* say back to him, "me too!"
It is on these rare occasions that I know there is still intelligent life on this planet.
If you could answer the question, "What do you want" just like this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter.
This answer is what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this:
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss.
If your body was 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't!
SO STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said,
"A single measurement is worth a thousand opinions."
So, how do you measure body fat?T
hanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky!
Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
If you want to learn a LOT about various body fat testing methods, refer to chapter 3 in my e-book, Burn The Fat, Feed The Muscle at http://www.BurnTheFat.com
Instead of re-hashing it all, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure you, if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller.
The Accumeasure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you)
Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but it's better than nothing. Besides, what's most important is not the "accuracy" per se, but the reliablity and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper from Creative Health Products: www.chponline.com
The Slimguide is the best inexpensive caliper available (About $20), but it wasn't designed for you to measure your own body fat like the Accu Measure. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.")
The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:
4 Site formula for men (abdomen, suprailiac, thigh, tricep)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377
4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072
[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."Y
ou can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.
Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
Or... (slightly less painful)... I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Bodybuilders and wrestlers do it all the time to make a weight class. But what good would that do if it's almost all water and you're just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better, but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?"
One last thing - If you found this information useful, then you'll be interested in a new e-book I recently wrote on body fat testing, called "How to Measure Your Body Fat In the Privacy Of Your Own Home." Normally the retail price is $19.95, but I'm still offering it for FREE at http://www.BurnTheFat.comwith the purchase of my fat loss ebook, Burn The Fat, Feed The Muscle (BFFM). Won't be available much longer. (note: BFFM is a FAT LOSS program, not a WEIGHT LOSS program!)
Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book in Internet history, "Burn the Fat, Feed The Muscle. You can get info on Tom's e-book at: http://www.BurnTheFat.com To get Tom's free monthly e-zine, visit www.fitren.com
Tuesday, January 31, 2006
Monday, January 30, 2006
Exercise for A Healthier You
By: Michael Sampson
With the advent of modern technology, it seems that today very
few people are getting enough exercise. Some people who sit all
day in front of the computer and the others who confine
themselves to an office do not give their body enough work out.
Exercise is important to your body. It is a physical activity
that includes anything to get you moving, such as walking,
dancing, or working in the yard. It is vital to your overall
health and it enables you to be physically active as you perform
daily activities. If you are physically fit, you have the
strength, flexibility, and endurance needed for your daily
tasks. Being physically active helps you feel better physically
and mentally.
There are three types of exercise: aerobic exercise, strength
training, and flexibility exercise. Aerobic exercise increases
your heart rate, works your muscles, and raises your breathing
rate. For most people, it's best to aim for a total of about 30
minutes a day, at least 5 days a week. Strength training, when
done several times a week, helps build strong bones and muscles
and makes everyday chores like carrying groceries easier for
you. Flexibility exercises, also called stretching, help keep
your joints flexible and reduce your chances of injury during
other activities. These get the body in a state of readiness for
vigorous activity and enhance the performance of movement
required for exercise. Gentle stretching for 5 to 10 minutes
helps your body warm up and get ready for aerobic activities
such as walking or swimming. Flexibility exercises also result
in mild elevation of the heart rate and ventilation and perhaps
light perspiration but should not be fatiguing.
Exercise has lots of benefits. First, it can burn calories. The
more you get up and perform a set of exercise, the more calories
you will burn. You don't necessarily need to go to a gym to do
this, you can do exercise even while playing, or doing house
chores. You can even burn extra calories just by walking to and
fro, or going up and down the steps. Second, exercise can help
you succeed at losing weight. Many people get disappointed when
their diet and amount of exercise simply seems to stop working
to make them achieve their goals. They probably perform the
exercise the wrong way that is why they never see results.
Exercise should be done on a regular basis, and if a person is
really determined and motivated to lose weight, it is not
impossible to achieve.
Third, exercise increases metabolic rate this is why active
people can eat anything and not gain weight. Fourth, exercise
helps you to sleep better. Exercise within a few hours of going
to bed, but make sure it's only a brisk walk. Just save the
high-impact aerobics in the morning or early afternoon. Fifth,
exercise is good for body and soul. It improves mood and due to
the chemicals it releases in the brain called endorphins, it
gives you an overall feeling of well-being. And lastly, exercise
reduces the risk for several diseases including heart disease,
adult-onset diabetes, high blood pressure or hypertension,
breast cancer, osteoporosis and colon cancer. Exercise may also
help prevent, or be effective in treating, some mental
illnesses, such as depression.
Your body is made to be active daily, and once you started doing
exercise, you will be more willing to exercise on a consistent
basis. But the secret to being consistent is to make your
exercise as enjoyable as possible and an experience which you
will look forward to each and every day.
About the author:
For more info please check out Pilates resource
center.
Click Here!
Burn The Fat!
With the advent of modern technology, it seems that today very
few people are getting enough exercise. Some people who sit all
day in front of the computer and the others who confine
themselves to an office do not give their body enough work out.
Exercise is important to your body. It is a physical activity
that includes anything to get you moving, such as walking,
dancing, or working in the yard. It is vital to your overall
health and it enables you to be physically active as you perform
daily activities. If you are physically fit, you have the
strength, flexibility, and endurance needed for your daily
tasks. Being physically active helps you feel better physically
and mentally.
There are three types of exercise: aerobic exercise, strength
training, and flexibility exercise. Aerobic exercise increases
your heart rate, works your muscles, and raises your breathing
rate. For most people, it's best to aim for a total of about 30
minutes a day, at least 5 days a week. Strength training, when
done several times a week, helps build strong bones and muscles
and makes everyday chores like carrying groceries easier for
you. Flexibility exercises, also called stretching, help keep
your joints flexible and reduce your chances of injury during
other activities. These get the body in a state of readiness for
vigorous activity and enhance the performance of movement
required for exercise. Gentle stretching for 5 to 10 minutes
helps your body warm up and get ready for aerobic activities
such as walking or swimming. Flexibility exercises also result
in mild elevation of the heart rate and ventilation and perhaps
light perspiration but should not be fatiguing.
Exercise has lots of benefits. First, it can burn calories. The
more you get up and perform a set of exercise, the more calories
you will burn. You don't necessarily need to go to a gym to do
this, you can do exercise even while playing, or doing house
chores. You can even burn extra calories just by walking to and
fro, or going up and down the steps. Second, exercise can help
you succeed at losing weight. Many people get disappointed when
their diet and amount of exercise simply seems to stop working
to make them achieve their goals. They probably perform the
exercise the wrong way that is why they never see results.
Exercise should be done on a regular basis, and if a person is
really determined and motivated to lose weight, it is not
impossible to achieve.
Third, exercise increases metabolic rate this is why active
people can eat anything and not gain weight. Fourth, exercise
helps you to sleep better. Exercise within a few hours of going
to bed, but make sure it's only a brisk walk. Just save the
high-impact aerobics in the morning or early afternoon. Fifth,
exercise is good for body and soul. It improves mood and due to
the chemicals it releases in the brain called endorphins, it
gives you an overall feeling of well-being. And lastly, exercise
reduces the risk for several diseases including heart disease,
adult-onset diabetes, high blood pressure or hypertension,
breast cancer, osteoporosis and colon cancer. Exercise may also
help prevent, or be effective in treating, some mental
illnesses, such as depression.
Your body is made to be active daily, and once you started doing
exercise, you will be more willing to exercise on a consistent
basis. But the secret to being consistent is to make your
exercise as enjoyable as possible and an experience which you
will look forward to each and every day.
About the author:
For more info please check out Pilates resource
center.
Click Here!
Burn The Fat!
Fitness Equipment Machines - What You Should Know
By: David Chandler
Being fit, healthy, and flexible is not always easy. It takes
regular exercise and eating a healthy diet rich in fruits and
vegetables. In addition, any exercise program that you choose
such as push-ups stretches, jogging or walking takes discipline.
The same discipline applies to using fitness equipment.
If you are the type of person that prefers using fitness
equipment for your exercise routines, here are few tips to
consider before purchasing.
Do not believe what you see and hear. You will need to assess
whether all the advertised claims are true. Fitness equipment
will claim for example, that you will lose will lose several
pounds off their weight in as little as seven days or that you
will decrease your pants size in one month. To lose such weight
in seven days or decrease a pant size in such short time is
nearly impossible, even with the assistance of dietary
supplements.
Be skeptical about claims that say you will be able to burn a
tremendous amount of fat in a specific area of your body, such
as the hips, thighs, waist just by applying a specific type of
ointment or lotion, etc. The only sure way to burn fat is by
changing what you eat and exercise.
Before and after pictures of people who claim that they were
able to lose weight because of using such and such equipments
may or may not be true. If ever they are, their experience is
purely personal and that is no assurance that your unique body
weight, body make-up will also undergo the same change they went
through.
It is also always advisable to read the fine print, whether it
be fitness equipment or anything else. Though you believe that
the fitness equipment you are planning to purchase is a good
one, reading the fine print really would not hurt as it may say
that you also have to decrease your calorie intake and not just
rely on what the machine could do for you.
There are advertising statements that say you could pay off the
fitness equipment in a number of easy payments or by paying a
mere thirty-nine ninety-five a month. Do not forget to inquire
about shipping and handling costs and include that in your
calculation. In addition, add-on the required sales tax,
delivery fees, set-up fees. Know all the details before you
purchase.
It is best that you consider asking about details on their
thirty-day money back guarantee. Though this sounds good to you
as the consumer, it may or may not actually be a good deal, if
for example you are going to return the item. You may actually
end up paying large shipping cost, return to stock costs, etc.
Make sure you contact their customer service hotline. The
customer service hot line should have a toll-free number as well
as a customer service representative in case you have problems
with your fitness equipment.
As stated above, to be fit, healthy and flexible takes more than
just fitness equipment. It will take discipline to exercise and
a healthy diet.
For more information about fitness equipment, visit
http://www.fitnessequipmentinfoguide.com and
http://www.exerciseequipmenthelp.com
About the author:
David Chandler For your FREE Stock Market Trading Mini Course:
"What The Wall Street Hot Shots Won't Tell You!" go to:
http://www.stockmarketgenie.com
Being fit, healthy, and flexible is not always easy. It takes
regular exercise and eating a healthy diet rich in fruits and
vegetables. In addition, any exercise program that you choose
such as push-ups stretches, jogging or walking takes discipline.
The same discipline applies to using fitness equipment.
If you are the type of person that prefers using fitness
equipment for your exercise routines, here are few tips to
consider before purchasing.
Do not believe what you see and hear. You will need to assess
whether all the advertised claims are true. Fitness equipment
will claim for example, that you will lose will lose several
pounds off their weight in as little as seven days or that you
will decrease your pants size in one month. To lose such weight
in seven days or decrease a pant size in such short time is
nearly impossible, even with the assistance of dietary
supplements.
Be skeptical about claims that say you will be able to burn a
tremendous amount of fat in a specific area of your body, such
as the hips, thighs, waist just by applying a specific type of
ointment or lotion, etc. The only sure way to burn fat is by
changing what you eat and exercise.
Before and after pictures of people who claim that they were
able to lose weight because of using such and such equipments
may or may not be true. If ever they are, their experience is
purely personal and that is no assurance that your unique body
weight, body make-up will also undergo the same change they went
through.
It is also always advisable to read the fine print, whether it
be fitness equipment or anything else. Though you believe that
the fitness equipment you are planning to purchase is a good
one, reading the fine print really would not hurt as it may say
that you also have to decrease your calorie intake and not just
rely on what the machine could do for you.
There are advertising statements that say you could pay off the
fitness equipment in a number of easy payments or by paying a
mere thirty-nine ninety-five a month. Do not forget to inquire
about shipping and handling costs and include that in your
calculation. In addition, add-on the required sales tax,
delivery fees, set-up fees. Know all the details before you
purchase.
It is best that you consider asking about details on their
thirty-day money back guarantee. Though this sounds good to you
as the consumer, it may or may not actually be a good deal, if
for example you are going to return the item. You may actually
end up paying large shipping cost, return to stock costs, etc.
Make sure you contact their customer service hotline. The
customer service hot line should have a toll-free number as well
as a customer service representative in case you have problems
with your fitness equipment.
As stated above, to be fit, healthy and flexible takes more than
just fitness equipment. It will take discipline to exercise and
a healthy diet.
For more information about fitness equipment, visit
http://www.fitnessequipmentinfoguide.com and
http://www.exerciseequipmenthelp.com
About the author:
David Chandler For your FREE Stock Market Trading Mini Course:
"What The Wall Street Hot Shots Won't Tell You!" go to:
http://www.stockmarketgenie.com
Sunday, January 29, 2006
A Simple Technique for More Muscle Mass
By: Gregg Gillies
Contantly pounding your body with heavy weights and low reps can
take it's toll on you, both physically and mentally. Squats may
be the most beneficial weight lifitng exercise you can do.
However, putting hundreds of pounds on your back workout after
workout, always trying to better your performance, can kill your
motivation.
The same goes for any of the best exercises - deadlifts, bench
press, shoulder press, stiff-legged deadlift, etc. So what do
you do to increase your muscle mass when you find yourself
grinding down on the most important exercises?
A technique that I use to break out of a rut, and one that will
kickstart your motivation and new muscle mass growth, is plain
old vanilla pre-exhaustion. Sure, it's been around a long time
but how many people do you see use it consistently? And why
should they? Because it flat out works!
For those of you that may not be familiar with the technique,
pre-exhaustion works like this. It's nothing more than a
superset, which is performing two different exercises back to
back with no rest in between. However, the selection and order
of the two exercises is specific to pre-exhaustion. While you
could superset bent over barbell rows and bench presses, that's
not a pre-exhaust set.
Pre-exhaustion involves using a single-joint (or isolation)
exercise, followed immediately by a multi-joint (or compound)
exercise that works the same muscle group.
So what's the point of pre-exhaustion and how can you use it
effectively to break out of a rut and build more muscle mass?
The pre-exhaustion technique is beneficial in a few ways. First
of all, it increases your level of intensity. How does it do
this? By allowing you to perform more work in less time. And we
know that increasing your intensity level over time leads to
more muscle gain.
The pre-exhaustion technique also allows you to pre-fatigue a
muscle group, thus possibly bypassing a weak link in a specific
exercise, which again allows you to increase the intensity of an
exercise.
For example, for many people their weak link on the bench press
is their triceps. Unless you're naturally barrel chested, a good
portion of the rep on the bench press is performed by the
tricep. By utilizing an isolation movement first, like the pec
deck or cable crossover, you fatigue the pec muscles. This
allows the fresh triceps to help fatigue the pecs even more on
the next exercise, the bench press.
This technique can also help you mentally by giving you a break
from the huge poundaged on the compound movements. How does it
do that? Obviously, you have to lighten the load on the compound
movements when you do them right after a set of the isolation
exercise.
Another variation of the technique is to continue to perform
straight sets but do so in a certain order. For example, you may
perform three straight sets of 10 reps on the pec deck and then
move on to your three sets of the bench press. You may even want
to use both in different periods of time. Or experiment with
both pre-exhuast technique to see which one you prefer.
Either way, you'll get a fresh workout that can help you break
through ruts and start building muscle mass again.
About the author:
Gregg Gillies is the founder of Build Lean
Muscle.com His articles have appeared in Ironman Magazine.
He has written two books and is a regular contributor to Body
Talk Magazine. You can grab a free copy of his special report
Fast Mass!, available at his site.
Contantly pounding your body with heavy weights and low reps can
take it's toll on you, both physically and mentally. Squats may
be the most beneficial weight lifitng exercise you can do.
However, putting hundreds of pounds on your back workout after
workout, always trying to better your performance, can kill your
motivation.
The same goes for any of the best exercises - deadlifts, bench
press, shoulder press, stiff-legged deadlift, etc. So what do
you do to increase your muscle mass when you find yourself
grinding down on the most important exercises?
A technique that I use to break out of a rut, and one that will
kickstart your motivation and new muscle mass growth, is plain
old vanilla pre-exhaustion. Sure, it's been around a long time
but how many people do you see use it consistently? And why
should they? Because it flat out works!
For those of you that may not be familiar with the technique,
pre-exhaustion works like this. It's nothing more than a
superset, which is performing two different exercises back to
back with no rest in between. However, the selection and order
of the two exercises is specific to pre-exhaustion. While you
could superset bent over barbell rows and bench presses, that's
not a pre-exhaust set.
Pre-exhaustion involves using a single-joint (or isolation)
exercise, followed immediately by a multi-joint (or compound)
exercise that works the same muscle group.
So what's the point of pre-exhaustion and how can you use it
effectively to break out of a rut and build more muscle mass?
The pre-exhaustion technique is beneficial in a few ways. First
of all, it increases your level of intensity. How does it do
this? By allowing you to perform more work in less time. And we
know that increasing your intensity level over time leads to
more muscle gain.
The pre-exhaustion technique also allows you to pre-fatigue a
muscle group, thus possibly bypassing a weak link in a specific
exercise, which again allows you to increase the intensity of an
exercise.
For example, for many people their weak link on the bench press
is their triceps. Unless you're naturally barrel chested, a good
portion of the rep on the bench press is performed by the
tricep. By utilizing an isolation movement first, like the pec
deck or cable crossover, you fatigue the pec muscles. This
allows the fresh triceps to help fatigue the pecs even more on
the next exercise, the bench press.
This technique can also help you mentally by giving you a break
from the huge poundaged on the compound movements. How does it
do that? Obviously, you have to lighten the load on the compound
movements when you do them right after a set of the isolation
exercise.
Another variation of the technique is to continue to perform
straight sets but do so in a certain order. For example, you may
perform three straight sets of 10 reps on the pec deck and then
move on to your three sets of the bench press. You may even want
to use both in different periods of time. Or experiment with
both pre-exhuast technique to see which one you prefer.
Either way, you'll get a fresh workout that can help you break
through ruts and start building muscle mass again.
About the author:
Gregg Gillies is the founder of Build Lean
Muscle.com His articles have appeared in Ironman Magazine.
He has written two books and is a regular contributor to Body
Talk Magazine. You can grab a free copy of his special report
Fast Mass!, available at his site.
Saturday, January 28, 2006
Do the weight loss experts actually agree?
By: Adam Waxler
Copyright 2006 Adam Waxler
Today, many well-known diet gurus, weight loss experts, and
nutritional researchers have stepped up to the plate to declare
that the high carbohydrate, low fat diet regimens recommended by
such institutions as the American Heart Association, the
American Diabetes Association and the United States Department
of Agriculture are misinformed, and frankly unhealthy.
Can this be true? Should you actually follow a weight loss
program that goes against these acclaimed institutions?
These weight loss experts now tell us that our diets should,
instead, include lots of high quality protein, fat should not
concern us, and carbohydrates are the enemy. This has set the
stage for battles between the health industry and the weight
loss industry with the only agreement between them seeming to be
the need to lose weight.
The problem is - both approaches to weight loss are wrong. And,
both approaches to weight loss are both right. The most
regularly leveled criticisms of each weight loss program seem
legitimate - until you examine the recommended diets in depth.
Sit down and look at the recommended menus. Take them to the
calorie calculators and compare ingredients and nutrients. I
did, and what I found was quite interesting.
In the most practical sense, all of these weight loss programs
are talking about the same diet.
Oh, there are minor variations that have been grossly blown out
of proportion by the advertising hype created by the weight loss
industry. And, of course, there are misinterpretations that have
been stated as fact. However, the bottom line of each and every
one of the Atkins Diet, the South Beach Diet, the Zone Diet, the
American Diabetes Association diet, and the American Heart
Association's Heart Healthy Diet -- all of them - is to derive
the greatest portion of your caloric intake for the day from low
carbohydrate vegetables such as spinach, broccoli, cabbage,
carrots, summer squash, and fruits with high calorie and
antioxidant counts. It is when it comes to whole grains that the
controversy seems to arise.
Almost without exception, proponents of the low carb diets for
weight loss and maintenance have condemned the recommended diets
for suggesting that adults should derive the greater portion of
their diets from carbohydrates. What they fail to note is that
also without exception, each of those 'healthy' diets strongly
suggest avoiding white breads, starchy, processed foods, sweet
snacks high in sugar and preservatives, and white rice.
On the other hand, the medical community has condemned the low
carb diets for encouraging the consumption of a diet high in
saturated fats and cholesterol. But there is also a strong
suggestion in each of those diets along the lines of "eat only
until you are no longer hungry". .. and a minimum consumption of
vegetables. Dinner's minimum suggested amount of vegetables is 2
1/2 cups. How hungry will you be after consuming two and a half
cups of vegetables?
In the end, the bottom line of every weight loss program
advertised is the same: * Eat fewer calories than you expend. *
Eat a well-balanced diet where most of the calories are derived
from whole grains, vegetables and fruits. * Exercise moderately
every day. * Make your diet a "lifestyle diet" so you will lose
weight--and keep it off!
About the author:
Adam Waxler publishes a series of weight loss information
products including his new weight loss resource filled with with
FREE weight loss articles and tips @
http://www.1-800-Weight-Loss.com
Copyright 2006 Adam Waxler
Today, many well-known diet gurus, weight loss experts, and
nutritional researchers have stepped up to the plate to declare
that the high carbohydrate, low fat diet regimens recommended by
such institutions as the American Heart Association, the
American Diabetes Association and the United States Department
of Agriculture are misinformed, and frankly unhealthy.
Can this be true? Should you actually follow a weight loss
program that goes against these acclaimed institutions?
These weight loss experts now tell us that our diets should,
instead, include lots of high quality protein, fat should not
concern us, and carbohydrates are the enemy. This has set the
stage for battles between the health industry and the weight
loss industry with the only agreement between them seeming to be
the need to lose weight.
The problem is - both approaches to weight loss are wrong. And,
both approaches to weight loss are both right. The most
regularly leveled criticisms of each weight loss program seem
legitimate - until you examine the recommended diets in depth.
Sit down and look at the recommended menus. Take them to the
calorie calculators and compare ingredients and nutrients. I
did, and what I found was quite interesting.
In the most practical sense, all of these weight loss programs
are talking about the same diet.
Oh, there are minor variations that have been grossly blown out
of proportion by the advertising hype created by the weight loss
industry. And, of course, there are misinterpretations that have
been stated as fact. However, the bottom line of each and every
one of the Atkins Diet, the South Beach Diet, the Zone Diet, the
American Diabetes Association diet, and the American Heart
Association's Heart Healthy Diet -- all of them - is to derive
the greatest portion of your caloric intake for the day from low
carbohydrate vegetables such as spinach, broccoli, cabbage,
carrots, summer squash, and fruits with high calorie and
antioxidant counts. It is when it comes to whole grains that the
controversy seems to arise.
Almost without exception, proponents of the low carb diets for
weight loss and maintenance have condemned the recommended diets
for suggesting that adults should derive the greater portion of
their diets from carbohydrates. What they fail to note is that
also without exception, each of those 'healthy' diets strongly
suggest avoiding white breads, starchy, processed foods, sweet
snacks high in sugar and preservatives, and white rice.
On the other hand, the medical community has condemned the low
carb diets for encouraging the consumption of a diet high in
saturated fats and cholesterol. But there is also a strong
suggestion in each of those diets along the lines of "eat only
until you are no longer hungry". .. and a minimum consumption of
vegetables. Dinner's minimum suggested amount of vegetables is 2
1/2 cups. How hungry will you be after consuming two and a half
cups of vegetables?
In the end, the bottom line of every weight loss program
advertised is the same: * Eat fewer calories than you expend. *
Eat a well-balanced diet where most of the calories are derived
from whole grains, vegetables and fruits. * Exercise moderately
every day. * Make your diet a "lifestyle diet" so you will lose
weight--and keep it off!
About the author:
Adam Waxler publishes a series of weight loss information
products including his new weight loss resource filled with with
FREE weight loss articles and tips @
http://www.1-800-Weight-Loss.com
Friday, January 27, 2006
Train for Muscular Strength, Not for Muscular Size
By: Eddie Lomax
Train Muscular Strength, Muscular Power and Muscular Endurance
for Functional Strength Performance... Not Muscular Size for
"Appearance".
Training for muscular strength, power and endurance will bring
about more functional improvements than training for muscular
size or appearance.
There is a big difference between training for muscle mass and
training for muscular strength, power and endurance.
Each type of muscular strength must be trained for optimum
performance under any circumstance.
Fitness is a compromise between the physical abilities of
cardiorespiratory endurance, strength, power, speed,
flexibility, balance, coordination, agility, accuracy and
toughness... and muscular strength is a compromise between
maximum strength, power and strength endurance.
Maximum Strength Maximum strength is how much force can be
generated by the muscles and skeletal system for one, all-out
effort.
You One-Rep Max is an indicator of this type of muscular
strength.
Power Power is strength per unit of time... I like to call this
Explosive Power.
This type of muscular strength is measured by the ability to
move a weight from one point to another with speed... therefore
it is often called Speed Strength.
Strength Endurance Strength endurance is the ability to be as
strong as possible... for as long as possible.
This type of muscular strength is characterized by the ability
to perform a strength movement repeatedly for an extended period
of time without giving into fatigue or sacrificing form.
An effective physical training program should address the
improvement of each type of muscular strength... Not just one
type of strength at the expense of the others.
Bodybuilding type training focuses on building muscle mass...
and improvement in performance and muscular strength is
secondary.
This leads me to an interesting question... will your muscles
get bigger by training all aspects of strength?
The answer is yes... they will get just as big as they need to
get to optimize performance!
Optimize muscular strength performance... don't Maximize muscle
mass.
After all, it is always better to be stronger than you appear...
than to appear stronger than you are!
One final note...
You must always keep in mind that muscular strength training is
only one of many components of a well balanced physical fitness
training program.
You should strive to optimize your muscular strength in
conjunction with the other physical abilities... Not maximize
your strength at the expense of them.
After all, meeting the challenges of sport, work and life with
excellence is done through the combination and seamless flow
from one physical ability to another... Not by relying on one
physical skill at the expense of all the others.
About the author:
Coach Lomax is a strength, conditioning and fitness coach
dedicated to building better humans for sport, work and life.
Learn more at Optimum
Physical Training or take his FREE Tabata Calisthenics
Workout Mini Course.
Train Muscular Strength, Muscular Power and Muscular Endurance
for Functional Strength Performance... Not Muscular Size for
"Appearance".
Training for muscular strength, power and endurance will bring
about more functional improvements than training for muscular
size or appearance.
There is a big difference between training for muscle mass and
training for muscular strength, power and endurance.
Each type of muscular strength must be trained for optimum
performance under any circumstance.
Fitness is a compromise between the physical abilities of
cardiorespiratory endurance, strength, power, speed,
flexibility, balance, coordination, agility, accuracy and
toughness... and muscular strength is a compromise between
maximum strength, power and strength endurance.
Maximum Strength Maximum strength is how much force can be
generated by the muscles and skeletal system for one, all-out
effort.
You One-Rep Max is an indicator of this type of muscular
strength.
Power Power is strength per unit of time... I like to call this
Explosive Power.
This type of muscular strength is measured by the ability to
move a weight from one point to another with speed... therefore
it is often called Speed Strength.
Strength Endurance Strength endurance is the ability to be as
strong as possible... for as long as possible.
This type of muscular strength is characterized by the ability
to perform a strength movement repeatedly for an extended period
of time without giving into fatigue or sacrificing form.
An effective physical training program should address the
improvement of each type of muscular strength... Not just one
type of strength at the expense of the others.
Bodybuilding type training focuses on building muscle mass...
and improvement in performance and muscular strength is
secondary.
This leads me to an interesting question... will your muscles
get bigger by training all aspects of strength?
The answer is yes... they will get just as big as they need to
get to optimize performance!
Optimize muscular strength performance... don't Maximize muscle
mass.
After all, it is always better to be stronger than you appear...
than to appear stronger than you are!
One final note...
You must always keep in mind that muscular strength training is
only one of many components of a well balanced physical fitness
training program.
You should strive to optimize your muscular strength in
conjunction with the other physical abilities... Not maximize
your strength at the expense of them.
After all, meeting the challenges of sport, work and life with
excellence is done through the combination and seamless flow
from one physical ability to another... Not by relying on one
physical skill at the expense of all the others.
About the author:
Coach Lomax is a strength, conditioning and fitness coach
dedicated to building better humans for sport, work and life.
Learn more at Optimum
Physical Training or take his FREE Tabata Calisthenics
Workout Mini Course.
Thursday, January 26, 2006
Simple Weight Loss
By: David McCarthy
Active weight watchers consistently ask what foods can I eat and
what foods should I avoid. This is a genuine thing because if
you have set a goal to lose weight you want to be sure that you
are eating the right things. The good news is that there are
very few foods that you should avoid such as:
- Any type of fast food. (Pizza's, burgers etc.) - All soft
drinks that fizz. - Never drink beer when you eat, or eat when
you drink beer. Beer will stop your body from breaking down fats.
What is more important is how much you eat. The excess weight
that you put on is the difference between calories digested and
calories burnt off through exercise. Therefore if you lead an
active life you are able to consume more calories and your
activity will burn them off. If your lifestyle lacks physical
activity you must consume less calories and search for ways to
become more active. Therefore the size of the serving depends
upon your lifestyle. The wife of a physical worker needs to
serve him larger portions because he needs it to create the
energy required to get through a physically exhausting day. The
risk that she takes is that by serving large meals to him she
tends to serves similarly large meals to herself; often using
the excuse that she is only eating two-thirds the amount he
consumes. If her activity level is only half of his then
two-thirds could be over-eating.
In the developed world adults consume on average 3,500 calories
each day. Adults actually require 2,000 calories to function
properly. Now imagine lowering your calorie intake to 3,000 per
day. The 500 calories less consumed each day equates to 3,500
calories per week less or six days food every seven days. It
just happens that 3,500 calories equals one pound in weight and
if you can lose one pound (450 grams) each week you are at the
optimum weight loss level. As a general rule diets that reduce
weight by greater than one pound per week are short term and 99%
of people put that weight back on. One-pound weight loss per
week is the most sustainable amount.
How can you achieve this reduction in calories consumed? Easy,
at the start of each day decide what you are not going to
consume that day. Say Monday becomes no bread day. That means
that you do not eat any bread on Monday. More importantly you
don't eat more of something else to compensate. Tuesday may be
no potato day. Wednesday no cakes or cookies etc. etc. At the
same time as you do this you increase your exercise level. Park
the car at the furthest point from the supermarket door. Use the
stairs rather than an escalator. Take a walk after dinner. Just
do things that you've been avoiding and see how quickly you lose
weight and keep it off.
This article is copyright © David McCarthy 2006 and may only be
re-produced without alteration or addition.
About the author:
David McCarthy is a prolific writer of articles on food, health
and diet. His website is http://www.recipesmania.com and it
contains all of his article in the news blogs section and
hundreds of recipes for all occasions from banqueting to
dieting.
Active weight watchers consistently ask what foods can I eat and
what foods should I avoid. This is a genuine thing because if
you have set a goal to lose weight you want to be sure that you
are eating the right things. The good news is that there are
very few foods that you should avoid such as:
- Any type of fast food. (Pizza's, burgers etc.) - All soft
drinks that fizz. - Never drink beer when you eat, or eat when
you drink beer. Beer will stop your body from breaking down fats.
What is more important is how much you eat. The excess weight
that you put on is the difference between calories digested and
calories burnt off through exercise. Therefore if you lead an
active life you are able to consume more calories and your
activity will burn them off. If your lifestyle lacks physical
activity you must consume less calories and search for ways to
become more active. Therefore the size of the serving depends
upon your lifestyle. The wife of a physical worker needs to
serve him larger portions because he needs it to create the
energy required to get through a physically exhausting day. The
risk that she takes is that by serving large meals to him she
tends to serves similarly large meals to herself; often using
the excuse that she is only eating two-thirds the amount he
consumes. If her activity level is only half of his then
two-thirds could be over-eating.
In the developed world adults consume on average 3,500 calories
each day. Adults actually require 2,000 calories to function
properly. Now imagine lowering your calorie intake to 3,000 per
day. The 500 calories less consumed each day equates to 3,500
calories per week less or six days food every seven days. It
just happens that 3,500 calories equals one pound in weight and
if you can lose one pound (450 grams) each week you are at the
optimum weight loss level. As a general rule diets that reduce
weight by greater than one pound per week are short term and 99%
of people put that weight back on. One-pound weight loss per
week is the most sustainable amount.
How can you achieve this reduction in calories consumed? Easy,
at the start of each day decide what you are not going to
consume that day. Say Monday becomes no bread day. That means
that you do not eat any bread on Monday. More importantly you
don't eat more of something else to compensate. Tuesday may be
no potato day. Wednesday no cakes or cookies etc. etc. At the
same time as you do this you increase your exercise level. Park
the car at the furthest point from the supermarket door. Use the
stairs rather than an escalator. Take a walk after dinner. Just
do things that you've been avoiding and see how quickly you lose
weight and keep it off.
This article is copyright © David McCarthy 2006 and may only be
re-produced without alteration or addition.
About the author:
David McCarthy is a prolific writer of articles on food, health
and diet. His website is http://www.recipesmania.com and it
contains all of his article in the news blogs section and
hundreds of recipes for all occasions from banqueting to
dieting.
Wednesday, January 25, 2006
Why Fast Weight Loss is Unhealthy
By: Arnel Ricafranca - http://www.fitness-vip.com
Why Fast Weight Loss is Unhealthy
You've made the decision to lose weight as quickly as possible.
You have your diet in place and you expect to follow it
religiously. At this point, you may be wondering how much weight
you can lose in a given week and whether fast weight loss can be
dangerous for your body. There are a number of things that can
affect your weight loss. For instance, family history, or
genetics, can play a significant role. Also, your weight loss
may depend upon how much exercise you're engaging in, as well as
how much stress you are under. Your metabolism, or how quickly
you burn calories, can also have a major effect. Theoretically,
you could lose as much as 20 pounds a week. However, much of
that weight could be water weight. That means that, once you go
off your diet, you are likely to gain much of that weight back.
Also, unless you engage in strength training, you will be losing
muscle as well as fat, since about ¼ of the body's weight
consists of muscle. It is interesting to note that, at most, you
can probably lose four pounds of fat in a given week. Nature has
a way of protecting the body against excessive weight loss. If,
for instance, your calorie count suddenly drops, your body will
compensate for the fact by reducing your metabolic rate. As a
result, you'll need fewer calories to maintain your weight. This
explains why some people lose weight up to a point and then
cannot lose any additional weight, no matter how hard they try.
If you lose weight quickly, there's a good chance that your
health will be jeopardized. For instance, fast weight loss has
been linked to the appearance of gall stones. Also, you may
experience loose skin as your weight goes into free fall.
Perhaps most distressing of all, if you experience rapid weight
loss, there's a good chance that you will gain the weight back
again. This is because it is very difficult to maintain a
healthy diet regimen. You may find yourself falling back into
your bad eating habits after a period of deprivation. Fast
weight loss also places you at greater risk for an eating
disorder. You may be tempted to starve yourself, leading to
anorexia. Or, because your food cravings are so great, you may
want to binge and purge, leading to a case of bulimia. This is
why it is so critically important to lose weight under a
physician's care. Otherwise, you could be doing more harm to
your body than good. Although the body has the capability of
shedding a great deal of weight over a period of time, most
medical experts agree that one should not expect to lose more
than one or two pounds a week in order to remain healthy. This
can be disappointing to a dieter, especially one that needs to
lose about 50 pounds. However, doctors believe that the go-slow
approach is best for long-term weight loss. Otherwise, you could
end up with a number of health problems you weren't
anticipating. There are a number of approaches you can use to
lose weight. For instance, you might follow the Atkins plan, the
Zone, or the diabetic diet. You might try Sugar Busters or the
Carb Addict's prescription for losing weight. However, it is
vitally important that you accompany your diet plan with an
effective exercise routine. One of the best exercises you can
do, in fact, is the easiest--walking. It has been said that you
can lose as many as two pounds a week, just by walking alone. As
has been demonstrated here, rapid weight loss should be
approached with caution. It is far better to lose a few pounds
each week and maintain that weight loss over the long term. In
essence, all good things take time, and that is particularly
true when it comes to weight loss. Perhaps the best advice is to
be patient. Follow a reasonable diet, get plenty of exercise,
and drink a good amount of water. That way, you should be able
to slowly lose weight--without jeopardizing your health in the
process.
About the author:
Arnel Ricafranca is the President and Founder of Fitness VIP. He
is the creator of "The Ultimate Weight Loss Success Strategies
For Busy Men and Women Over 40." He is available for fitness
seminars, personal training, and online personal training. Visit
his website to claim your fitness gift ($50 real value)
http://www.officialfitnessguide.com http://www.fitness-vip.com
http://www.elitefitnessexperts.com
Why Fast Weight Loss is Unhealthy
You've made the decision to lose weight as quickly as possible.
You have your diet in place and you expect to follow it
religiously. At this point, you may be wondering how much weight
you can lose in a given week and whether fast weight loss can be
dangerous for your body. There are a number of things that can
affect your weight loss. For instance, family history, or
genetics, can play a significant role. Also, your weight loss
may depend upon how much exercise you're engaging in, as well as
how much stress you are under. Your metabolism, or how quickly
you burn calories, can also have a major effect. Theoretically,
you could lose as much as 20 pounds a week. However, much of
that weight could be water weight. That means that, once you go
off your diet, you are likely to gain much of that weight back.
Also, unless you engage in strength training, you will be losing
muscle as well as fat, since about ¼ of the body's weight
consists of muscle. It is interesting to note that, at most, you
can probably lose four pounds of fat in a given week. Nature has
a way of protecting the body against excessive weight loss. If,
for instance, your calorie count suddenly drops, your body will
compensate for the fact by reducing your metabolic rate. As a
result, you'll need fewer calories to maintain your weight. This
explains why some people lose weight up to a point and then
cannot lose any additional weight, no matter how hard they try.
If you lose weight quickly, there's a good chance that your
health will be jeopardized. For instance, fast weight loss has
been linked to the appearance of gall stones. Also, you may
experience loose skin as your weight goes into free fall.
Perhaps most distressing of all, if you experience rapid weight
loss, there's a good chance that you will gain the weight back
again. This is because it is very difficult to maintain a
healthy diet regimen. You may find yourself falling back into
your bad eating habits after a period of deprivation. Fast
weight loss also places you at greater risk for an eating
disorder. You may be tempted to starve yourself, leading to
anorexia. Or, because your food cravings are so great, you may
want to binge and purge, leading to a case of bulimia. This is
why it is so critically important to lose weight under a
physician's care. Otherwise, you could be doing more harm to
your body than good. Although the body has the capability of
shedding a great deal of weight over a period of time, most
medical experts agree that one should not expect to lose more
than one or two pounds a week in order to remain healthy. This
can be disappointing to a dieter, especially one that needs to
lose about 50 pounds. However, doctors believe that the go-slow
approach is best for long-term weight loss. Otherwise, you could
end up with a number of health problems you weren't
anticipating. There are a number of approaches you can use to
lose weight. For instance, you might follow the Atkins plan, the
Zone, or the diabetic diet. You might try Sugar Busters or the
Carb Addict's prescription for losing weight. However, it is
vitally important that you accompany your diet plan with an
effective exercise routine. One of the best exercises you can
do, in fact, is the easiest--walking. It has been said that you
can lose as many as two pounds a week, just by walking alone. As
has been demonstrated here, rapid weight loss should be
approached with caution. It is far better to lose a few pounds
each week and maintain that weight loss over the long term. In
essence, all good things take time, and that is particularly
true when it comes to weight loss. Perhaps the best advice is to
be patient. Follow a reasonable diet, get plenty of exercise,
and drink a good amount of water. That way, you should be able
to slowly lose weight--without jeopardizing your health in the
process.
About the author:
Arnel Ricafranca is the President and Founder of Fitness VIP. He
is the creator of "The Ultimate Weight Loss Success Strategies
For Busy Men and Women Over 40." He is available for fitness
seminars, personal training, and online personal training. Visit
his website to claim your fitness gift ($50 real value)
http://www.officialfitnessguide.com http://www.fitness-vip.com
http://www.elitefitnessexperts.com
Tuesday, January 24, 2006
Ten Tips For A Natural Immune System Boost
By: Michael Brooks
Cold and flu season is upon us. The first line of defense is to
wash your hands often, and keep your work area clean by wiping
it down with an alcohol solution.
In addition, now is a great time to start boosting your immune
system. A weakened immune system leaves your body susceptible to
every cold and flu virus, especially during the holiday season
when you are in close contact with others, often moving between
time zones and changing climates.
So, how exactly do you go about boosting your immune system?
There are a number of great methods. Below are ten
recommendations that will boost your body's immune system
naturally.
Vitamin C: You are probably already aware of this reliable
supplement. Your body cannot store vitamin C so it is dependent
on your dietary intake. To make sure you are getting enough it
is recommended to take 1,000 mg a day to fight off infection.
Goldenseal : You will find this remedy very effective in not
only preventing infection but also reducing inflammation after
you have a cough or flu symptoms.
Turmeric: This herb is a member of the Ginger family and also
known as Curcuma. We have a good article on the UHR site on
Turmeric along with a chicken recipe that uses this exotic
spice. Animal research has shown this herb to be beneficial as
an immune stimulant. Recommended dosage is 200 mg per day to
support immune health.
Maitake: These mushrooms enhance immunity, and are especially
effective in helping the body to inhibit cancer growth. Maitake
appears to activate the immune response by stimulating the T-
cells that are the body's defense against viruses and cancer
cells. Recommended dosage is 3-7 g per day.
Aloe Vera: Supplementation with Aloe Vera has been shown to be
extremely effective in bolstering and balancing the immune
system. Recommended dosage is a quarter glass of juice each
morning. Take twice a day when you feel a cold or flu coming on.
L-Arginine: Is a non-essential amino acid that promotes wound
healing and improves the immune response against bacteria,
viruses and tumor cells. Levels of L-Arginine drop during
periods of increased stress. Recommended dosage is 3-6 g per day.
Astragalus: Used for nearly 4000 years in traditional Chinese
medicine. Early Chinese writings refer to it as "the superior
tonic". Astragalus is a favorite immune system builder among the
natural health community. It is good for colds, immune-
deficiency- related disorders, including AIDS, cancer, and
tumors.
Black Tea: You may be able to boost your fight against the flu
with black tea. In a recent study, people who gargled with a
black tea extract solution twice per day showed a higher
immunity to flu virus compared to the people who did not gargle
with black tea. Black tea represents probably the single biggest
source of flavonoids--a natural class of antioxidants that are
found in many natural plant- derived foods.
Olive leaf: Olive leaf extract is a powerful tool in the fight
to kill viruses such as the cold, herpes, and Epstein-Barr. Its
power also extends to helping wipe out sinusitis and bronchitis,
as well as reducing hypertension and cholesterol levels. The
most important element in olive leaf extract is a compound
called oleuropein. When purchasing this supplement, look for
capsules standardized to 6 percent oleurpein. The recommended
dose is 500 mg daily to fight an existing bacterial or viral
infection.
Liquorice: Scientific studies have shown that liquorice
stimulates immunity. Its ability to fight flu viruses and
bacteria allows using it not only for treatment, but also for
flu prevention during epidemics. Liquorice root should not be
used in cases of high blood pressure, water retention, pregnancy
or if on medication.
It is best to start thinking about immune health before you
become ill with the cold or flu virus. Now is a great time to
start improving your diet, learning to cope with stress and
taking an inventory of the gaps in your diet to help decide
which supplements will be of most benefit to you.
Here's to your health!
About the author:
Mike Brooks is the publisher and editor-in-chief for the health
information site http://www.Ultimatehealthreport.com.
Discount Vitamins
Cold and flu season is upon us. The first line of defense is to
wash your hands often, and keep your work area clean by wiping
it down with an alcohol solution.
In addition, now is a great time to start boosting your immune
system. A weakened immune system leaves your body susceptible to
every cold and flu virus, especially during the holiday season
when you are in close contact with others, often moving between
time zones and changing climates.
So, how exactly do you go about boosting your immune system?
There are a number of great methods. Below are ten
recommendations that will boost your body's immune system
naturally.
Vitamin C: You are probably already aware of this reliable
supplement. Your body cannot store vitamin C so it is dependent
on your dietary intake. To make sure you are getting enough it
is recommended to take 1,000 mg a day to fight off infection.
Goldenseal : You will find this remedy very effective in not
only preventing infection but also reducing inflammation after
you have a cough or flu symptoms.
Turmeric: This herb is a member of the Ginger family and also
known as Curcuma. We have a good article on the UHR site on
Turmeric along with a chicken recipe that uses this exotic
spice. Animal research has shown this herb to be beneficial as
an immune stimulant. Recommended dosage is 200 mg per day to
support immune health.
Maitake: These mushrooms enhance immunity, and are especially
effective in helping the body to inhibit cancer growth. Maitake
appears to activate the immune response by stimulating the T-
cells that are the body's defense against viruses and cancer
cells. Recommended dosage is 3-7 g per day.
Aloe Vera: Supplementation with Aloe Vera has been shown to be
extremely effective in bolstering and balancing the immune
system. Recommended dosage is a quarter glass of juice each
morning. Take twice a day when you feel a cold or flu coming on.
L-Arginine: Is a non-essential amino acid that promotes wound
healing and improves the immune response against bacteria,
viruses and tumor cells. Levels of L-Arginine drop during
periods of increased stress. Recommended dosage is 3-6 g per day.
Astragalus: Used for nearly 4000 years in traditional Chinese
medicine. Early Chinese writings refer to it as "the superior
tonic". Astragalus is a favorite immune system builder among the
natural health community. It is good for colds, immune-
deficiency- related disorders, including AIDS, cancer, and
tumors.
Black Tea: You may be able to boost your fight against the flu
with black tea. In a recent study, people who gargled with a
black tea extract solution twice per day showed a higher
immunity to flu virus compared to the people who did not gargle
with black tea. Black tea represents probably the single biggest
source of flavonoids--a natural class of antioxidants that are
found in many natural plant- derived foods.
Olive leaf: Olive leaf extract is a powerful tool in the fight
to kill viruses such as the cold, herpes, and Epstein-Barr. Its
power also extends to helping wipe out sinusitis and bronchitis,
as well as reducing hypertension and cholesterol levels. The
most important element in olive leaf extract is a compound
called oleuropein. When purchasing this supplement, look for
capsules standardized to 6 percent oleurpein. The recommended
dose is 500 mg daily to fight an existing bacterial or viral
infection.
Liquorice: Scientific studies have shown that liquorice
stimulates immunity. Its ability to fight flu viruses and
bacteria allows using it not only for treatment, but also for
flu prevention during epidemics. Liquorice root should not be
used in cases of high blood pressure, water retention, pregnancy
or if on medication.
It is best to start thinking about immune health before you
become ill with the cold or flu virus. Now is a great time to
start improving your diet, learning to cope with stress and
taking an inventory of the gaps in your diet to help decide
which supplements will be of most benefit to you.
Here's to your health!
About the author:
Mike Brooks is the publisher and editor-in-chief for the health
information site http://www.Ultimatehealthreport.com.
Discount Vitamins
Monday, January 23, 2006
Bodybuilding Magic In The Last Rep
By: Jim O'Connor
Bodybuilding enthusiasts, as well as strength training
participants, all want quick, visible muscle defining results.
Their main goal is to add different degrees of lean tissue or
fat burning muscle to their bodies all according to personal
objectives. Bodybuilders want to add as much muscle mass as
possible, while fitness enthusiast want to either maintain
muscle mass, or slightly increase strength and size. It all
depends upon the specific goals and objectives of each
participant.
Bodybuilding magic occurs not during the first rep, but the
last. Do you know the last, most difficult, repetition triggers
90% of muscle building results?
The main principle in increasing muscle strength and size is
overload. If you place a greater stress on your muscles than you
had during the previous workout, that specific muscle will be
stimulated, and overloaded enough causing an adaptive
responsive. This event results in greater strength and muscle
tissue development. The adaptive response is dependent upon the
intensity of that last magic, muscle producing rep.
Bodybuilding and strength training participants should really
focus on conquering that last, near impossible muscle building
repetition. A valiant effort of trying to move that last rep
will trigger the muscle group to adapt, and grow stronger.
Don't give up too easily when you feel the weight is
challenging. Battle that rep for at least 4 seconds. Even if you
are unable to complete the full rep, you have succeeded, and the
muscle building growth process will follow. That is, only if you
have had sufficient rest between workouts. It is not during the
bodybuilding workout when muscle building results occur, but
rather after consecutive rest days to allow for muscle building
compensation followed by overcompensation.
The last rep is the stimulus that triggers this whole process
which bodybuilding and strength gains are based upon. Please
note, this whole process can be short circuited by not allowing
enough rest time between workouts for overcompensation to occur.
If you allow your body sufficient rest, your muscle strength
will continue to increase with each subsequent bodybuilding
workout. If not, you need more days off to recover from the
previous workout. You only have a limited number of resource
recovery abilities available, so don't short circuit your
results by not allowing the recovery process to finish.
Instead of focusing on which bodybuilding supplement brings good
bodybuilding fortune, focus on what really matters - the last,
muscle building rep. Then allow your body to do the rest.
Your primary goal should be to reach that repetition you can't
complete after struggling four or more seconds. If you follow
this last rep, maximum stress,followed by sufficient rest
principle, then you will see magic in your bodybuilding results.
For even more detailed bodybuilding information, tips, and
resources visit Bodybuilding Hub right
now!
Bodybuilding enthusiasts, as well as strength training
participants, all want quick, visible muscle defining results.
Their main goal is to add different degrees of lean tissue or
fat burning muscle to their bodies all according to personal
objectives. Bodybuilders want to add as much muscle mass as
possible, while fitness enthusiast want to either maintain
muscle mass, or slightly increase strength and size. It all
depends upon the specific goals and objectives of each
participant.
Bodybuilding magic occurs not during the first rep, but the
last. Do you know the last, most difficult, repetition triggers
90% of muscle building results?
The main principle in increasing muscle strength and size is
overload. If you place a greater stress on your muscles than you
had during the previous workout, that specific muscle will be
stimulated, and overloaded enough causing an adaptive
responsive. This event results in greater strength and muscle
tissue development. The adaptive response is dependent upon the
intensity of that last magic, muscle producing rep.
Bodybuilding and strength training participants should really
focus on conquering that last, near impossible muscle building
repetition. A valiant effort of trying to move that last rep
will trigger the muscle group to adapt, and grow stronger.
Don't give up too easily when you feel the weight is
challenging. Battle that rep for at least 4 seconds. Even if you
are unable to complete the full rep, you have succeeded, and the
muscle building growth process will follow. That is, only if you
have had sufficient rest between workouts. It is not during the
bodybuilding workout when muscle building results occur, but
rather after consecutive rest days to allow for muscle building
compensation followed by overcompensation.
The last rep is the stimulus that triggers this whole process
which bodybuilding and strength gains are based upon. Please
note, this whole process can be short circuited by not allowing
enough rest time between workouts for overcompensation to occur.
If you allow your body sufficient rest, your muscle strength
will continue to increase with each subsequent bodybuilding
workout. If not, you need more days off to recover from the
previous workout. You only have a limited number of resource
recovery abilities available, so don't short circuit your
results by not allowing the recovery process to finish.
Instead of focusing on which bodybuilding supplement brings good
bodybuilding fortune, focus on what really matters - the last,
muscle building rep. Then allow your body to do the rest.
Your primary goal should be to reach that repetition you can't
complete after struggling four or more seconds. If you follow
this last rep, maximum stress,followed by sufficient rest
principle, then you will see magic in your bodybuilding results.
For even more detailed bodybuilding information, tips, and
resources visit Bodybuilding Hub right
now!
Saturday, January 21, 2006
What Is The Best Exercise For Weight Loss?
By: Dianne Ronnow
It is a common misconception that aerobic exercise tones and
firms muscles. Actually it accomplishes very little toning and
firming. Resistance exercise (weight training) is where real
toning and firming of muscles occurs.
Doing both aerobics and weight training is the optimal way to
lose more fat and gain more muscle. If you are trying to lose
weight, studies show that weight loss increases by 56 percent
with aerobic and strength exercises combined.
Muscle may weigh more, but when you increase your muscle
composition, the body is able to burn more fat, even when you
are resting, because your metabolism is higher. A pound of
muscle will use 350 to 500 calories per week to survive, while a
pound of fat only needs about 14 calories per week. New studies
have shown that building muscle helps your body fight disease
better, too.
Strength training benefits everyone, no matter what age or sex,
and is becoming recognized as an important component of fitness.
Research is indicating that the muscle loss found in elderly
people doesn't come from age, but lack of activity. Even a young
person who doesn't get enough exercise can lose muscle mass and
strength. Strength training, such as lifting weights or
performing weight-resistance exercises, as little as twice a
week can help maintain or increase muscle mass.
Strength training involving several sets of multiple repetitions
using moderate weights will not result in huge muscles. Instead
it builds bone mass and increases the metabolism, as well as
toning and firming the muscles, giving a leaner look.
It is very important to do both aerobics and strength exercises.
The aerobic exercises help your heart and lungs get stronger and
help your body utilize oxygen more efficiently, which in turn
helps with strength training and overall fitness. The strength
exercise helps develop muscle, reduce body fat and maintain bone
mass.
Aerobic Exercise is a type of exercise that elevates the heart
rate and breathing for a continuous sustained period. This
overloads the heart and lungs and causes them to work harder
than at rest.
There are many options to choose from today. Bicycling, aerobic
dance, swimming, walking, and stepping are all examples of
aerobic exercise. Which ones to chose depends on your physical
condition, your history, your interests and your goals. Many
experts believe it is better to alternate between 2 or more
types, to get a better workout.
There are two main types of aerobics- high impact and low
impact. It is better to alternate between high impact aerobics
(which are harder on the body and may cause more damage) and low
impact aerobics, such as walking and swimming. This is called
cross-training, and helps reduce the chance or injury and
overuse of certain muscles.
You will want to perform aerobic exercises at least 20 minutes a
day for at least 3 to 4 days a week. If you are trying to lose
body fat, or your physical condition is very good, then you may
want to work longer at it. Try exercising up to 40 to 60 minutes
5 to 6 days a week.
Remember there is no real need to go overboard. Moderate
intensity is almost always better, and is more enjoyable. Low to
moderate intensity is an especially good idea when starting out
after a layoff or recovery from illness or injury, or if you are
significantly overweight.
Warm-up and cool down is important to reduce discomfort and the
chance of injury. Warm up by starting slow and gradually build
up to your top speed. Then slow down again at the end of your
workout.
The whole idea behind aerobic exercise is to get up and get
moving! Find something you enjoy doing that keeps your heart
rate elevated for a continuous time period and get moving to a
healthier life.
This is an excerpt from the FREE ebook "The Enzyme Health Diet
Plan" by Dianne Ronnow. Copyright © 2005-6 by Mohave Publishing.
All rights reserved. http://enzyme-health.com
About the author:
Dianne Ronnow's FREE e-book, "Coconut Oil Diet Secrets," reveals
how thousands of people are losing weight and getting healthier
with coconut oil diets. To find out what the secrets of coconut
oil dieting are, go to http://coconut-oil-diet.com now!
It is a common misconception that aerobic exercise tones and
firms muscles. Actually it accomplishes very little toning and
firming. Resistance exercise (weight training) is where real
toning and firming of muscles occurs.
Doing both aerobics and weight training is the optimal way to
lose more fat and gain more muscle. If you are trying to lose
weight, studies show that weight loss increases by 56 percent
with aerobic and strength exercises combined.
Muscle may weigh more, but when you increase your muscle
composition, the body is able to burn more fat, even when you
are resting, because your metabolism is higher. A pound of
muscle will use 350 to 500 calories per week to survive, while a
pound of fat only needs about 14 calories per week. New studies
have shown that building muscle helps your body fight disease
better, too.
Strength training benefits everyone, no matter what age or sex,
and is becoming recognized as an important component of fitness.
Research is indicating that the muscle loss found in elderly
people doesn't come from age, but lack of activity. Even a young
person who doesn't get enough exercise can lose muscle mass and
strength. Strength training, such as lifting weights or
performing weight-resistance exercises, as little as twice a
week can help maintain or increase muscle mass.
Strength training involving several sets of multiple repetitions
using moderate weights will not result in huge muscles. Instead
it builds bone mass and increases the metabolism, as well as
toning and firming the muscles, giving a leaner look.
It is very important to do both aerobics and strength exercises.
The aerobic exercises help your heart and lungs get stronger and
help your body utilize oxygen more efficiently, which in turn
helps with strength training and overall fitness. The strength
exercise helps develop muscle, reduce body fat and maintain bone
mass.
Aerobic Exercise is a type of exercise that elevates the heart
rate and breathing for a continuous sustained period. This
overloads the heart and lungs and causes them to work harder
than at rest.
There are many options to choose from today. Bicycling, aerobic
dance, swimming, walking, and stepping are all examples of
aerobic exercise. Which ones to chose depends on your physical
condition, your history, your interests and your goals. Many
experts believe it is better to alternate between 2 or more
types, to get a better workout.
There are two main types of aerobics- high impact and low
impact. It is better to alternate between high impact aerobics
(which are harder on the body and may cause more damage) and low
impact aerobics, such as walking and swimming. This is called
cross-training, and helps reduce the chance or injury and
overuse of certain muscles.
You will want to perform aerobic exercises at least 20 minutes a
day for at least 3 to 4 days a week. If you are trying to lose
body fat, or your physical condition is very good, then you may
want to work longer at it. Try exercising up to 40 to 60 minutes
5 to 6 days a week.
Remember there is no real need to go overboard. Moderate
intensity is almost always better, and is more enjoyable. Low to
moderate intensity is an especially good idea when starting out
after a layoff or recovery from illness or injury, or if you are
significantly overweight.
Warm-up and cool down is important to reduce discomfort and the
chance of injury. Warm up by starting slow and gradually build
up to your top speed. Then slow down again at the end of your
workout.
The whole idea behind aerobic exercise is to get up and get
moving! Find something you enjoy doing that keeps your heart
rate elevated for a continuous time period and get moving to a
healthier life.
This is an excerpt from the FREE ebook "The Enzyme Health Diet
Plan" by Dianne Ronnow. Copyright © 2005-6 by Mohave Publishing.
All rights reserved. http://enzyme-health.com
About the author:
Dianne Ronnow's FREE e-book, "Coconut Oil Diet Secrets," reveals
how thousands of people are losing weight and getting healthier
with coconut oil diets. To find out what the secrets of coconut
oil dieting are, go to http://coconut-oil-diet.com now!
Friday, January 20, 2006
Keep Yourself Motivated: The Key for Weight Loss Success
By: Arnel Ricafranca - http://www.fitness-vip.com
If you are attempting to fight fat, it is simply not enough to
begin an exercise program. You must also be able to stick with
it. This can be challenging, especially if you have spent most
of your life as a couch potato. You may find exercise to be
boring or a chore. And you may be wondering whether your
exercise program is really worth the effort.
It should be noted that the key to a successful exercise
program is perseverance. This means that you need to commit to
it for the long haul--in fact, it is best if you commit to it
for the rest of your life. Certainly, it can be difficult at
times. But in the end, it is well worth the effort you exert.
Staying motivated may begin with having a tangible goal. For
instance, if you are basically inactive when you start your
program, you should aim to burn off 500 calories a week. If you
are fairly active when you start exercising, your goal should be
1,000 calories. But you must also have a long-term goal. This
might be doubling the amount of calories you burn within six
months of commencing your exercise program.
You might consider starting an exercise log. Here, you will
record exactly what kind of aerobic, anaerobic, and stretching
exercises you do each week. Be sure to include the number of
repetitions you're performing with each exercise. This way,
you'll have a concrete chart for your progress. Seeing how well
you're doing can be truly inspiring and can keep you going when
you find it difficult to go on.
Another effective motivational strategy is to join a group that
engages in some kind of exercise. For instance, you might become
a mall-walker or you might find a local square dance club to
join. Other possibilities include hiking groups, golfing groups,
softball teams, or even ping-pong teams. The fact that you are
part of a social network will help to keep you motivated.
You might try psyching yourself out by using a computer
screensaver which says, "Get moving." Or you might post a "get
moving" sign on your refrigerator. In other words, you should be
constantly reminded of the value of exercise. You might also
invest in home exercise equipment such as a treadmill,
elliptical trainer, or free weights. The amount of money you
spend could be a powerful incentive for making sure that you use
the equipment on a regular basis. You should also place the
equipment in a prominent place so that you have to pass it
often. After a while, you'll find no excuse not to exercise.
You might also consider investing in exercise videos or DVDs.
These allow you the convenience of exercising in the privacy of
your own home. They can also give you an electronic "exercise
buddy" who can help keep you inspired even on rainy days when
you don't feel like exercising at all.
Another effective idea is to place your athletic shoes near the
door so that you are reminded of the need to walk rather than
drive. You might also consider rewarding yourself for keeping
with your exercise program. Your reward could be as elaborate as
a cruise or as small as a treat from the dollar store. The idea
is to make sure that your accomplishment is celebrated.
While we're on the topic of celebration, seriously consider
throwing a party once you've reached an exercise milestone. You
can serve nutritious snacks and beverages and even encourage
your guests to come in their athletic wear in order to build
upon the party's theme. Sharing your joy can help to motivate
you to continue your physical activities.
It should be said that there is no right way to exercise. But
you do need to make sure that whatever you do is effective and
that you're sufficiently motivated to do it. By following just a
few simple tips, you can ensure that your exercise routine is
not just a fad, that it will continue over the long term.
Remember that you may face setbacks from time to time, but that
shouldn't stop you from continuing to try to reach your exercise
goals.
About the author:
Arnel Ricafranca is the President and Founder of Fitness VIP.
He does numerous fitness talks about weight loss at a local
corporation. He is available for seminars, fitness training, and
online training. Visit his website to claim your fitness gift
($50 real value) http://www.officialfitnessguide.com
http://www.fitness-vip.com http://www.elitefitnessexperts.com
More Weightloss Resources
If you are attempting to fight fat, it is simply not enough to
begin an exercise program. You must also be able to stick with
it. This can be challenging, especially if you have spent most
of your life as a couch potato. You may find exercise to be
boring or a chore. And you may be wondering whether your
exercise program is really worth the effort.
It should be noted that the key to a successful exercise
program is perseverance. This means that you need to commit to
it for the long haul--in fact, it is best if you commit to it
for the rest of your life. Certainly, it can be difficult at
times. But in the end, it is well worth the effort you exert.
Staying motivated may begin with having a tangible goal. For
instance, if you are basically inactive when you start your
program, you should aim to burn off 500 calories a week. If you
are fairly active when you start exercising, your goal should be
1,000 calories. But you must also have a long-term goal. This
might be doubling the amount of calories you burn within six
months of commencing your exercise program.
You might consider starting an exercise log. Here, you will
record exactly what kind of aerobic, anaerobic, and stretching
exercises you do each week. Be sure to include the number of
repetitions you're performing with each exercise. This way,
you'll have a concrete chart for your progress. Seeing how well
you're doing can be truly inspiring and can keep you going when
you find it difficult to go on.
Another effective motivational strategy is to join a group that
engages in some kind of exercise. For instance, you might become
a mall-walker or you might find a local square dance club to
join. Other possibilities include hiking groups, golfing groups,
softball teams, or even ping-pong teams. The fact that you are
part of a social network will help to keep you motivated.
You might try psyching yourself out by using a computer
screensaver which says, "Get moving." Or you might post a "get
moving" sign on your refrigerator. In other words, you should be
constantly reminded of the value of exercise. You might also
invest in home exercise equipment such as a treadmill,
elliptical trainer, or free weights. The amount of money you
spend could be a powerful incentive for making sure that you use
the equipment on a regular basis. You should also place the
equipment in a prominent place so that you have to pass it
often. After a while, you'll find no excuse not to exercise.
You might also consider investing in exercise videos or DVDs.
These allow you the convenience of exercising in the privacy of
your own home. They can also give you an electronic "exercise
buddy" who can help keep you inspired even on rainy days when
you don't feel like exercising at all.
Another effective idea is to place your athletic shoes near the
door so that you are reminded of the need to walk rather than
drive. You might also consider rewarding yourself for keeping
with your exercise program. Your reward could be as elaborate as
a cruise or as small as a treat from the dollar store. The idea
is to make sure that your accomplishment is celebrated.
While we're on the topic of celebration, seriously consider
throwing a party once you've reached an exercise milestone. You
can serve nutritious snacks and beverages and even encourage
your guests to come in their athletic wear in order to build
upon the party's theme. Sharing your joy can help to motivate
you to continue your physical activities.
It should be said that there is no right way to exercise. But
you do need to make sure that whatever you do is effective and
that you're sufficiently motivated to do it. By following just a
few simple tips, you can ensure that your exercise routine is
not just a fad, that it will continue over the long term.
Remember that you may face setbacks from time to time, but that
shouldn't stop you from continuing to try to reach your exercise
goals.
About the author:
Arnel Ricafranca is the President and Founder of Fitness VIP.
He does numerous fitness talks about weight loss at a local
corporation. He is available for seminars, fitness training, and
online training. Visit his website to claim your fitness gift
($50 real value) http://www.officialfitnessguide.com
http://www.fitness-vip.com http://www.elitefitnessexperts.com
More Weightloss Resources
Wednesday, January 18, 2006
Discover the #1 Way to Gain Muscle Weight
By: Gregg Gillies
Here are some of the top ways to gain weight and do it quickly.
Use these tips on how to gain weight fast and you'll soon be
adding pounds of muscle to your skinny frame. You'll learn how
to build muscle quickly and effectively.
While there are many variations on ways to gain weight, there
are a few basic rules to follow for everyone. Once you use these
tips on how to gain weight fast, you can begin testing and
experimenting with different exercises, training splits, and
training days. But the rules on how to build muscle must be
followed, no matter what routine you use.
The top ways to gain weight for adding pounds of muscle fast to
your skinny guy frame is to squat. For those of you who hate to
squat or shy away from that kind of hard work, either get over
it, or accept being skinny. Now, if you truly have a real reason
for not squatting, then apply everything on this page to the
deadlift instead.
If you are at all serious about gaining weight you will begin
squatting as is your life depended on it. Of all the ways to
gain weight, this is the most crucial one.
Squats are the absolute king of weight gain exercises, bar none.
No other ways to gain weight come close with the possible
exception of the deadlift. If you hate to squat you can do one
of two things - you can forget about gaining lots of muscle, or
you can learn to love the results you get from squatting so that
you learn to love the squat itself.
Having said that, there are people that have trouble squatting
for legitimate reasons. In addition, some body types are not
conducive to squatting well. For example, if you are long and
lean, squats can be difficult and you may end up working your
lower back a lot more than your legs.
If that's the case, you'll probably be better off substituting
the deadlift for the squat. In fact, better yet would be to
alternate between the two. Do a six week 20 rep squat program,
followed by a normal training routine for eight to ten weeks and
then go to a six week 20 rep deadlift routine.
Now, back to the brutal effectiveness of this routine.
The best way to make squats work for you and work fast is to do
them in 20 rep breathing style. What does this mean? In short,
it means be prepared to do the hardest work you've ever done in
your lifting career. Progress comes with a price and that price
is hard work on the squat.
You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.
Your mind gives in on the squat well before your body does. If
you want to gain lots of muscle, you need to put an end to that.
Everything you have has to go into your squatting program.
Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.
The key component to any program you do is hard work. Hard work
will take you much further than your choice of exercises, sets
or reps. And high rep, heavy squats or deadlifts are the key
ways to gain weight.
The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the
bar to a weight you normally do 10 reps with. Now, do 20 reps.
No, I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.
Don't get me wrong, it's not easy and you may be taking 10 deep
breaths and a half a minute between each rep toward the end, but
you will do it, if you are mentally strong.
By rep 10, your mind will be ready to rack the weight like
you've always done. But who controls your mind? You do. So tell
it not this time, take 3 deep breaths and get that 11th rep. Now
you're in a world of your own. Nothing matters but the next rep.
Your success or failure at this point is solely determined by
the power of your mind. If your mind gives up, your body will
pack it in. You're done.
The last few reps will have every part of you screaming to call
it quits. Block it out! Whatever it takes to get the next rep -
10 deep breaths, a promise to yourself, a make believe deal that
if you complete number 20, you get a date with Carmen Garcia. I
use counting tricks to help me along. I'll count 1 through 10 on
the first 10 reps, then 1 through 5 on the next 5, then
backwards from 5 to 1 on the next 5. Whatever helps you complete
all 20 reps.
When you're finished, stagger over to a bench. If you can walk,
you didn't work hard enough. Flop over the bench and do a set of
light pullovers, 20 reps, with no more than 25 pounds. Get a
good stretch.
Do this twice a week for 6 weeks. Each time add 5 pounds to the
bar from your previous workout. That's 12 workouts and a 60
pound increase in your squat weight. You can do this. And you
will grow. Fast. Remind yourself each time you workout, you only
have X more workouts to go. Think about it, it's just 12 sets
over 6 weeks. You can do that, right? Of course you can, if you
really are looking for top ways to gain weight and you want to
gain weight as badly as you say you do.
If you don't get your squat up to over 300 pounds on this
program eventually, you aren't going to get the muscle gains
that you want.
The rest of the routine looks as follows:
2 - Chin Ups 2 x 8 - 12
3 - Dips 2 x 8 - 12
4 - Military Press 2 x 8 - 12
I know it doesn't look like much but if you really put in the
work on the squat, you won't be able to handle any more work.
About the author:
Gregg Gillies is the founder of Buile Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and is a regular contributor to Body Talk Magazine. He
publishes a free fitness newsletter available at his site that
includes lots of weight training tips, fat loss, nutrition and
exercise program information to help you build your best body as
quickly as possible.
Here are some of the top ways to gain weight and do it quickly.
Use these tips on how to gain weight fast and you'll soon be
adding pounds of muscle to your skinny frame. You'll learn how
to build muscle quickly and effectively.
While there are many variations on ways to gain weight, there
are a few basic rules to follow for everyone. Once you use these
tips on how to gain weight fast, you can begin testing and
experimenting with different exercises, training splits, and
training days. But the rules on how to build muscle must be
followed, no matter what routine you use.
The top ways to gain weight for adding pounds of muscle fast to
your skinny guy frame is to squat. For those of you who hate to
squat or shy away from that kind of hard work, either get over
it, or accept being skinny. Now, if you truly have a real reason
for not squatting, then apply everything on this page to the
deadlift instead.
If you are at all serious about gaining weight you will begin
squatting as is your life depended on it. Of all the ways to
gain weight, this is the most crucial one.
Squats are the absolute king of weight gain exercises, bar none.
No other ways to gain weight come close with the possible
exception of the deadlift. If you hate to squat you can do one
of two things - you can forget about gaining lots of muscle, or
you can learn to love the results you get from squatting so that
you learn to love the squat itself.
Having said that, there are people that have trouble squatting
for legitimate reasons. In addition, some body types are not
conducive to squatting well. For example, if you are long and
lean, squats can be difficult and you may end up working your
lower back a lot more than your legs.
If that's the case, you'll probably be better off substituting
the deadlift for the squat. In fact, better yet would be to
alternate between the two. Do a six week 20 rep squat program,
followed by a normal training routine for eight to ten weeks and
then go to a six week 20 rep deadlift routine.
Now, back to the brutal effectiveness of this routine.
The best way to make squats work for you and work fast is to do
them in 20 rep breathing style. What does this mean? In short,
it means be prepared to do the hardest work you've ever done in
your lifting career. Progress comes with a price and that price
is hard work on the squat.
You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.
Your mind gives in on the squat well before your body does. If
you want to gain lots of muscle, you need to put an end to that.
Everything you have has to go into your squatting program.
Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.
The key component to any program you do is hard work. Hard work
will take you much further than your choice of exercises, sets
or reps. And high rep, heavy squats or deadlifts are the key
ways to gain weight.
The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the
bar to a weight you normally do 10 reps with. Now, do 20 reps.
No, I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.
Don't get me wrong, it's not easy and you may be taking 10 deep
breaths and a half a minute between each rep toward the end, but
you will do it, if you are mentally strong.
By rep 10, your mind will be ready to rack the weight like
you've always done. But who controls your mind? You do. So tell
it not this time, take 3 deep breaths and get that 11th rep. Now
you're in a world of your own. Nothing matters but the next rep.
Your success or failure at this point is solely determined by
the power of your mind. If your mind gives up, your body will
pack it in. You're done.
The last few reps will have every part of you screaming to call
it quits. Block it out! Whatever it takes to get the next rep -
10 deep breaths, a promise to yourself, a make believe deal that
if you complete number 20, you get a date with Carmen Garcia. I
use counting tricks to help me along. I'll count 1 through 10 on
the first 10 reps, then 1 through 5 on the next 5, then
backwards from 5 to 1 on the next 5. Whatever helps you complete
all 20 reps.
When you're finished, stagger over to a bench. If you can walk,
you didn't work hard enough. Flop over the bench and do a set of
light pullovers, 20 reps, with no more than 25 pounds. Get a
good stretch.
Do this twice a week for 6 weeks. Each time add 5 pounds to the
bar from your previous workout. That's 12 workouts and a 60
pound increase in your squat weight. You can do this. And you
will grow. Fast. Remind yourself each time you workout, you only
have X more workouts to go. Think about it, it's just 12 sets
over 6 weeks. You can do that, right? Of course you can, if you
really are looking for top ways to gain weight and you want to
gain weight as badly as you say you do.
If you don't get your squat up to over 300 pounds on this
program eventually, you aren't going to get the muscle gains
that you want.
The rest of the routine looks as follows:
2 - Chin Ups 2 x 8 - 12
3 - Dips 2 x 8 - 12
4 - Military Press 2 x 8 - 12
I know it doesn't look like much but if you really put in the
work on the squat, you won't be able to handle any more work.
About the author:
Gregg Gillies is the founder of Buile Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and is a regular contributor to Body Talk Magazine. He
publishes a free fitness newsletter available at his site that
includes lots of weight training tips, fat loss, nutrition and
exercise program information to help you build your best body as
quickly as possible.
Monday, January 16, 2006
Top 10 Tips to Stay Motivated on your Exercise Program
By: Janice Elizabeth Small
1. Know your Reasons
Think about why you want to exercise and write down every reason
you can think of. Explain in full detail what working out is
going to do for your life and your health. And reread your list
whenever your motivation needs a boost.
2. Set Daily and Weekly Goals
Although it's good to think big, don't just set yourself a
long-term goal because it can seem too distant from where you
are now. If you have a daily or weekly challenge then you have
something to achieve and motivate you right here, right now.
Make sure your goals are just a little bit stretching - doing
too much too soon is a prime cause of injury and exercise
drop-out.
3. Track Your Progress
Keep a log of all your workouts. It's amazing how quickly your
fitness will improve and seeing your progress in black and white
will help spur you on to keep going. Even in the early days when
the going is tough and you might not have noticed any changes in
your body and fitness levels an activity log gives you something
to be proud of.
4. Plan to Succeed
You have to set aside time for working out and schedule it as if
it's an appointment that can't be missed. Block out the time in
your calendar and treat it like a doctor's appointment. Your
health depends on it just as much. 5. Do Something Daily
Once you've got an exercise program going it helps if you do
something active every day just so that you keep your mind
focused on your goals. You probably don't have time to fit in a
workout every day but any activity is fine - walking, dancing,
housework, gardening - just something that keeps your mind and
body in exercise mode.
6. Have a Plan B
The path towards fitness doesn't always run smoothly. Be
flexible if muscle strain or extra work pressure prevents you
from doing your usual routine. Try going to the gym before work
or plan a different activity which does not affect your injured
muscle to keep going when life gets in the way.
7. Don't Ask Whether Ask When
Consider working out as an important element of your life and
make it part of your routine. Don't even get into a conversation
with yourself about whether you'll exercise today, just make
plans and do it. No matter how much you don't feel like working
out, you'll be amazed how good you'll feel once you get going.
8. Find a Workout Buddy
Look for a workout partner with similar goals and level of
fitness to make exercise more enjoyable and add a little healthy
competition. Plus, you'll find it's harder to skip a workout if
someone is relying on you. If you don't have a friend who wants
to get fit, consider investing in a personal trainer to keep you
motivated.
9. Make it Fun
Prevent boredom by trying new activities and using a variety of
ways of working out. Just because it's fun doesn't mean you
won't get fit. How about trying salsa-dancing, scuba-diving,
skiing or roller-blading? Even something as simple a adding
intervals to your usual routine can give you a new level of
interest.
10. Believe You Can
You'll be healthier, fitter and change your whole body shape if
you stick at your exercise program. Change is possible for you
just as it has been for so many others before you who have
transformed themselves with exercise. Acknowledge that you can
experience those results for yourself just by keeping going with
your fitness program. You can do it, you really can!
Copyright 2006, Janice Elizabeth Small
About the author:
Janice Elizabeth is a weight loss coach, slimming club owner and
author of "The Diet Exit Plan". Her system promotes permanent
healthy and automatic weight loss through making small changes
to your everyday habits. Get her FREE 15 page report "How to
lose weight without dieting - 7 secrets the diet industry
doesn't want you to know" at http://www.SimplySlimming.com
TODAY!
1. Know your Reasons
Think about why you want to exercise and write down every reason
you can think of. Explain in full detail what working out is
going to do for your life and your health. And reread your list
whenever your motivation needs a boost.
2. Set Daily and Weekly Goals
Although it's good to think big, don't just set yourself a
long-term goal because it can seem too distant from where you
are now. If you have a daily or weekly challenge then you have
something to achieve and motivate you right here, right now.
Make sure your goals are just a little bit stretching - doing
too much too soon is a prime cause of injury and exercise
drop-out.
3. Track Your Progress
Keep a log of all your workouts. It's amazing how quickly your
fitness will improve and seeing your progress in black and white
will help spur you on to keep going. Even in the early days when
the going is tough and you might not have noticed any changes in
your body and fitness levels an activity log gives you something
to be proud of.
4. Plan to Succeed
You have to set aside time for working out and schedule it as if
it's an appointment that can't be missed. Block out the time in
your calendar and treat it like a doctor's appointment. Your
health depends on it just as much. 5. Do Something Daily
Once you've got an exercise program going it helps if you do
something active every day just so that you keep your mind
focused on your goals. You probably don't have time to fit in a
workout every day but any activity is fine - walking, dancing,
housework, gardening - just something that keeps your mind and
body in exercise mode.
6. Have a Plan B
The path towards fitness doesn't always run smoothly. Be
flexible if muscle strain or extra work pressure prevents you
from doing your usual routine. Try going to the gym before work
or plan a different activity which does not affect your injured
muscle to keep going when life gets in the way.
7. Don't Ask Whether Ask When
Consider working out as an important element of your life and
make it part of your routine. Don't even get into a conversation
with yourself about whether you'll exercise today, just make
plans and do it. No matter how much you don't feel like working
out, you'll be amazed how good you'll feel once you get going.
8. Find a Workout Buddy
Look for a workout partner with similar goals and level of
fitness to make exercise more enjoyable and add a little healthy
competition. Plus, you'll find it's harder to skip a workout if
someone is relying on you. If you don't have a friend who wants
to get fit, consider investing in a personal trainer to keep you
motivated.
9. Make it Fun
Prevent boredom by trying new activities and using a variety of
ways of working out. Just because it's fun doesn't mean you
won't get fit. How about trying salsa-dancing, scuba-diving,
skiing or roller-blading? Even something as simple a adding
intervals to your usual routine can give you a new level of
interest.
10. Believe You Can
You'll be healthier, fitter and change your whole body shape if
you stick at your exercise program. Change is possible for you
just as it has been for so many others before you who have
transformed themselves with exercise. Acknowledge that you can
experience those results for yourself just by keeping going with
your fitness program. You can do it, you really can!
Copyright 2006, Janice Elizabeth Small
About the author:
Janice Elizabeth is a weight loss coach, slimming club owner and
author of "The Diet Exit Plan". Her system promotes permanent
healthy and automatic weight loss through making small changes
to your everyday habits. Get her FREE 15 page report "How to
lose weight without dieting - 7 secrets the diet industry
doesn't want you to know" at http://www.SimplySlimming.com
TODAY!
Saturday, January 14, 2006
More Rest Means More Gains
By: Shawn LeBrun
If you want to gain more muscle, it's important you get enough
rest. I've found it's necessary to take a week off to rest after
8 to 10 weeks of heavy, intense training.
Weight lifting can be intense and stressful to your body. In
order for your body to respond with muscle gains, you have to
first recover from those workouts.
After all, you grow when you're resting, not when you're
training in the gym. Too many people think they have to work out
as hard as possible, as often as possible, in order to make
gains. But those that have large, muscular physiques have
learned that the key to success is heavy, intense training,
followed by adequate rest.
By taking a week off after every few months, you allow your body
the chance to completely recover from the heavy demands you
placed on it. This time is a recovery time, in which muscle
growth will be the main goal. So you want to make sure you get
proper nutrition, including keeping your protein intake high.
This rest period is every bit as important for muscle gains as
is your training. Without this rest, you're going to overtrain
and all your muscle gains will stall.
One of the biggest problems I see with young people is that they
think the more they do, the better results they get. They don't
buy into the law of diminishing returns, which states that
you'll keep making gains, up to a point, unless you do certain
things. And these things are recovery, rest, and nutrition.
Many people can't stand to be out of the gym for a week, fearing
that they'll lose what they've gained. The opposite is actually
what happens. After a week off, you'll come back bigger and
stronger.
You'll also be more focused and psychologically rested. You'll
be ready to hit the weights again with newfound energy and
intensity.
So if you're feeling tired, worn out, sluggish, or just plain
sore, take some time off and recover. If you're at a plateau, a
week off is usually all that's needed to break out of that
plateau.
The way to keep making gains is to learn how to listen to your
body. Know when it needs rest and time off. If you don't allow
your body to recover, you can't keep making muscle gains. If you
don't eat enough and sleep enough, your gains will suffer as
well.
So, understand the importance of rest and start taking a week
off after each 8 to 10 weeks of training. I guarantee, once you
start doing that, your muscle gains will happen a lot faster.
About the author:
Learn the powerful secrets to gaining more muscle mass in less
time. Check out fitness trainer and natural bodybuilder Shawn
Lebrun's proven weight gain program:
Click here to gain more weight in less time
If you want to gain more muscle, it's important you get enough
rest. I've found it's necessary to take a week off to rest after
8 to 10 weeks of heavy, intense training.
Weight lifting can be intense and stressful to your body. In
order for your body to respond with muscle gains, you have to
first recover from those workouts.
After all, you grow when you're resting, not when you're
training in the gym. Too many people think they have to work out
as hard as possible, as often as possible, in order to make
gains. But those that have large, muscular physiques have
learned that the key to success is heavy, intense training,
followed by adequate rest.
By taking a week off after every few months, you allow your body
the chance to completely recover from the heavy demands you
placed on it. This time is a recovery time, in which muscle
growth will be the main goal. So you want to make sure you get
proper nutrition, including keeping your protein intake high.
This rest period is every bit as important for muscle gains as
is your training. Without this rest, you're going to overtrain
and all your muscle gains will stall.
One of the biggest problems I see with young people is that they
think the more they do, the better results they get. They don't
buy into the law of diminishing returns, which states that
you'll keep making gains, up to a point, unless you do certain
things. And these things are recovery, rest, and nutrition.
Many people can't stand to be out of the gym for a week, fearing
that they'll lose what they've gained. The opposite is actually
what happens. After a week off, you'll come back bigger and
stronger.
You'll also be more focused and psychologically rested. You'll
be ready to hit the weights again with newfound energy and
intensity.
So if you're feeling tired, worn out, sluggish, or just plain
sore, take some time off and recover. If you're at a plateau, a
week off is usually all that's needed to break out of that
plateau.
The way to keep making gains is to learn how to listen to your
body. Know when it needs rest and time off. If you don't allow
your body to recover, you can't keep making muscle gains. If you
don't eat enough and sleep enough, your gains will suffer as
well.
So, understand the importance of rest and start taking a week
off after each 8 to 10 weeks of training. I guarantee, once you
start doing that, your muscle gains will happen a lot faster.
About the author:
Learn the powerful secrets to gaining more muscle mass in less
time. Check out fitness trainer and natural bodybuilder Shawn
Lebrun's proven weight gain program:
Click here to gain more weight in less time
Friday, January 13, 2006
Super Smoothies
By: Dimi Deliyiannis
Smoothies are fast becoming the most desirable health drink on
the market. All over health kiosks and trendy restaurants,
waiter trays are flooded with bright, bold smoothies, oozing
with flavour and appeal. These delicious drinks are packed with
fresh goodness and taste like heaven. Not only are they kind to
your taste buds, but also a big bonus to your hard-earned
figure.
A smoothie can replace any meal of the day or simply add to a
healthy meal, although they look good in magazines and at
restaurants, some smoothies are destroyed by common mistakes
people make. Get Fit introduces you to ten hints to help you
make your smoothies burst with flavour and goodness 1. To keep
your calorie level low, opt for low fat or fat free dairy
products when making smoothies. Avoid any full cream yoghurts or
milk products, as these will cancel out the health benefits of
drinking smoothies.
2. To create the best tasting smoothing, make use of only the
highest quality, freshest fruit. Fruit that is perfectly ripe
and in the prime of its season will allow your smoothie to burst
with colour and flavour.
3. Avoid using artificial sweeteners as much as possible as they
leave a bitter aftertaste. For additional flavour, rather use a
tablespoon of honey or maple syrup instead. If you'd prefer to
stick to the healthiest method of making a smoothie add half of
a ripe banana into your smoothie recipe.
4. If using frozen fruit, make sure you use it within two weeks
as the flavour fades the longer they are kept frozen.
5. Experiment with flavoured ice cubes. This is a great way to
create a cool and thick smoothie, full of concentrated flavour.
To make, simply pour the juice, tea, or nectar of your
preference into an ice cube tray and freeze.
6. Freeze up some juice into ice cubes and experiment with
various flavours. All you need to do is add some fresh fruit or
herbal flavoured tea into an ice-cube tray and freeze.
7. Using a blender, crush the plain or flavoured ice cubes or
for maximum consistency crush the ice cubes before adding them
into the blender. Simply wrap up the ice cubes in a clean
dishtowel and using a frying pan or rolling pin, smash the ice
until crushed.
8. For a thick smoothie, add an additional handful of frozen
fruit, frozen yoghurt and crushed ice. If you prefer a lighter
smooth, simply add more liquid.
9. If you're interested in adding some protein to your
smoothies, simply add a scoop of vanilla or strawberry protein
powder to your mixture and enjoy as a complete meal.
10. Enjoy your smoothie at its very best by drinking it directly
after it has been made.
Our top three super smoothies:
Cinnamon-banan blast You will need ½ cup of skim milk 250ml fat
free banana flavoured yoghurt 8 Crushed strawberry flavoured ice
cubes 1 ripe banana 1-teaspoon cinnamon flavoured powder Mint
Leaves
Mix ingredients in a blender at a high speed for 8 minutes, pour
into a tall milkshake glass and enjoy with a fresh mint leaf on
top.
Strawberry protein sensation You will need ½ cup skim milk 250ml
fat free strawberry flavoured yoghurt A handful of fresh chopped
strawberries 1 scoop strawberry flavoured protein powder 8
crushed ice cubes Mix ingredients in a blender at a high speed
for 8 minutes, pour into a tall milkshake glass and enjoy with
whole strawberry on top.
Mango and papaya paradise You will need One ripe chopped mango
One ripe chopped papaya ½ cup skim milk 250ml fat free peach
flavoured fruit yoghurt 8 crushed, mango juice ice cubes
Mix ingredients in a blender at a high speed for 8 minutes, pour
into a tall milkshake glass and enjoy with whole slice of papaya
shaped around the top of the glass.
About the author:
Dimi Deliyiannis is the founder and editor of
http://www.GetFIT.co.za, a free online magazine with information
on training, diet and nutrition. She regularly writes articles
for top South African magazines, including: Fitness, Muscle
Evolution and Women's Value. Visit her website on
http://www.getfit.co.za and sign up for her free monthly fitness
supplement on
http://www.getfit.co.za/index.php?option=com_content&task=view&id
=227&Itemid=91
Smoothies are fast becoming the most desirable health drink on
the market. All over health kiosks and trendy restaurants,
waiter trays are flooded with bright, bold smoothies, oozing
with flavour and appeal. These delicious drinks are packed with
fresh goodness and taste like heaven. Not only are they kind to
your taste buds, but also a big bonus to your hard-earned
figure.
A smoothie can replace any meal of the day or simply add to a
healthy meal, although they look good in magazines and at
restaurants, some smoothies are destroyed by common mistakes
people make. Get Fit introduces you to ten hints to help you
make your smoothies burst with flavour and goodness 1. To keep
your calorie level low, opt for low fat or fat free dairy
products when making smoothies. Avoid any full cream yoghurts or
milk products, as these will cancel out the health benefits of
drinking smoothies.
2. To create the best tasting smoothing, make use of only the
highest quality, freshest fruit. Fruit that is perfectly ripe
and in the prime of its season will allow your smoothie to burst
with colour and flavour.
3. Avoid using artificial sweeteners as much as possible as they
leave a bitter aftertaste. For additional flavour, rather use a
tablespoon of honey or maple syrup instead. If you'd prefer to
stick to the healthiest method of making a smoothie add half of
a ripe banana into your smoothie recipe.
4. If using frozen fruit, make sure you use it within two weeks
as the flavour fades the longer they are kept frozen.
5. Experiment with flavoured ice cubes. This is a great way to
create a cool and thick smoothie, full of concentrated flavour.
To make, simply pour the juice, tea, or nectar of your
preference into an ice cube tray and freeze.
6. Freeze up some juice into ice cubes and experiment with
various flavours. All you need to do is add some fresh fruit or
herbal flavoured tea into an ice-cube tray and freeze.
7. Using a blender, crush the plain or flavoured ice cubes or
for maximum consistency crush the ice cubes before adding them
into the blender. Simply wrap up the ice cubes in a clean
dishtowel and using a frying pan or rolling pin, smash the ice
until crushed.
8. For a thick smoothie, add an additional handful of frozen
fruit, frozen yoghurt and crushed ice. If you prefer a lighter
smooth, simply add more liquid.
9. If you're interested in adding some protein to your
smoothies, simply add a scoop of vanilla or strawberry protein
powder to your mixture and enjoy as a complete meal.
10. Enjoy your smoothie at its very best by drinking it directly
after it has been made.
Our top three super smoothies:
Cinnamon-banan blast You will need ½ cup of skim milk 250ml fat
free banana flavoured yoghurt 8 Crushed strawberry flavoured ice
cubes 1 ripe banana 1-teaspoon cinnamon flavoured powder Mint
Leaves
Mix ingredients in a blender at a high speed for 8 minutes, pour
into a tall milkshake glass and enjoy with a fresh mint leaf on
top.
Strawberry protein sensation You will need ½ cup skim milk 250ml
fat free strawberry flavoured yoghurt A handful of fresh chopped
strawberries 1 scoop strawberry flavoured protein powder 8
crushed ice cubes Mix ingredients in a blender at a high speed
for 8 minutes, pour into a tall milkshake glass and enjoy with
whole strawberry on top.
Mango and papaya paradise You will need One ripe chopped mango
One ripe chopped papaya ½ cup skim milk 250ml fat free peach
flavoured fruit yoghurt 8 crushed, mango juice ice cubes
Mix ingredients in a blender at a high speed for 8 minutes, pour
into a tall milkshake glass and enjoy with whole slice of papaya
shaped around the top of the glass.
About the author:
Dimi Deliyiannis is the founder and editor of
http://www.GetFIT.co.za, a free online magazine with information
on training, diet and nutrition. She regularly writes articles
for top South African magazines, including: Fitness, Muscle
Evolution and Women's Value. Visit her website on
http://www.getfit.co.za and sign up for her free monthly fitness
supplement on
http://www.getfit.co.za/index.php?option=com_content&task=view&id
=227&Itemid=91
Thursday, January 12, 2006
The Key To Building Bigger Bicep Muscles
By: Shawn LeBrun
If you're looking to build bigger bicep muscles, this article
will show you some simple, proven steps you can take.
Most peoples' goals when it comes to training bicep muscles is
to increase the size while maintaining proper proportion.
Increasing the muscle size of the biceps is from training with
heavy weights. You can't increase the bicep muscles if you don't
force them to grow.
Strive to always add weight or reps to your bicep exercises,
without sacrificing form. You still want to train safely.
These additional reps will equate to more muscle growth. So will
the increase in poundages. If you can continuously do both, your
arms are going to soon pop out of the sleeves of your shirts!
Since there are many different parts that make up the biceps
muscles, you want to train each effectively using a balanced
approach.
Three exercises for the biceps are sufficient to increase muscle
growth and strength.
One of the best exercises for building bigger biceps is the
standing alternate dumbbell curl. These allow you to use maximum
overload and intensity on the biceps.
When doing these, you want to use good, safe form, but don't be
too strict. Allow yourself to sway a little, so you can get some
momentum when lifting the weights upward.
If you're too strict, you're going to limit the amount of weight
you can lift, so the overload will be less.
Another exercise that's useful for building bigger biceps is the
standing barbell curl. Much like the alternate dumbbell curls,
these offer the most overload and intensity for the biceps.
The last exercise for the biceps is hammer curls. These actually
work both the biceps and the forearms.
With all your bicep exercises, work your arms once a week, using
3 sets of 6 to 10 reps.
Start out light for a warm up and then progressively keep adding
weight so you reach muscle failure at 6 to 8 reps on your heavy
sets.
You want to strive to stimulate muscle growth, by increasing
strength. The more weight your biceps can lift, the more muscle
you'll build as a result.
You can use either barbells, dumbbells, or cables when training
to build the biceps muscles. They all target the muscles a
little differently.
Since the bicep muscles are not a large muscle group, it's easy
to overtrain them. So make sure you do just what's necessary for
muscle stimulation. Then you need to let them rest and recover
in order to gain muscle mass.
Training the biceps too often or doing too many exercises will
slow down your results.
So if you're after building bigger biceps muscles, use these
techniques in your training and you'll soon start seeing more
muscle growth.
About the author:
Fitness author and bodybuilder Shawn Lebrun is one of the
internet's most popular fitness experts. See how Shawn can help
you build muscle, lose fat, and get in the best shape of your
life: Shawn Lebrun
Fitness
If you're looking to build bigger bicep muscles, this article
will show you some simple, proven steps you can take.
Most peoples' goals when it comes to training bicep muscles is
to increase the size while maintaining proper proportion.
Increasing the muscle size of the biceps is from training with
heavy weights. You can't increase the bicep muscles if you don't
force them to grow.
Strive to always add weight or reps to your bicep exercises,
without sacrificing form. You still want to train safely.
These additional reps will equate to more muscle growth. So will
the increase in poundages. If you can continuously do both, your
arms are going to soon pop out of the sleeves of your shirts!
Since there are many different parts that make up the biceps
muscles, you want to train each effectively using a balanced
approach.
Three exercises for the biceps are sufficient to increase muscle
growth and strength.
One of the best exercises for building bigger biceps is the
standing alternate dumbbell curl. These allow you to use maximum
overload and intensity on the biceps.
When doing these, you want to use good, safe form, but don't be
too strict. Allow yourself to sway a little, so you can get some
momentum when lifting the weights upward.
If you're too strict, you're going to limit the amount of weight
you can lift, so the overload will be less.
Another exercise that's useful for building bigger biceps is the
standing barbell curl. Much like the alternate dumbbell curls,
these offer the most overload and intensity for the biceps.
The last exercise for the biceps is hammer curls. These actually
work both the biceps and the forearms.
With all your bicep exercises, work your arms once a week, using
3 sets of 6 to 10 reps.
Start out light for a warm up and then progressively keep adding
weight so you reach muscle failure at 6 to 8 reps on your heavy
sets.
You want to strive to stimulate muscle growth, by increasing
strength. The more weight your biceps can lift, the more muscle
you'll build as a result.
You can use either barbells, dumbbells, or cables when training
to build the biceps muscles. They all target the muscles a
little differently.
Since the bicep muscles are not a large muscle group, it's easy
to overtrain them. So make sure you do just what's necessary for
muscle stimulation. Then you need to let them rest and recover
in order to gain muscle mass.
Training the biceps too often or doing too many exercises will
slow down your results.
So if you're after building bigger biceps muscles, use these
techniques in your training and you'll soon start seeing more
muscle growth.
About the author:
Fitness author and bodybuilder Shawn Lebrun is one of the
internet's most popular fitness experts. See how Shawn can help
you build muscle, lose fat, and get in the best shape of your
life: Shawn Lebrun
Fitness
Wednesday, January 11, 2006
Weight Lifting - How to Save Time While Increasing Strength
By: Michael Cordon
I recently came across a research study. It talked about what
the physical activity profile was for adults who were tying to
lose weight.
They surveyed almost 15,000 people and determined that only half
of those who include exercise as part of their program
incorporate enough exercise to be effective. So, maybe the half
that wasn't exercising enough is doing it at higher intensity
levels for those shorter exercise sessions. Then it's plenty
effective.
I doubt the subjects used in the study were doing high intensity
training, but it's what you should consider doing. Especially if
you have a tight schedule and not a lot of time to exercise,
it's a great solution. 20-30 minutes is all it will take.
Guess what one of the greatest intensity factors is when it
comes to strength training? There are a few key ones, but
momentary muscle failure is at the top of the list.
This means pushing the muscle to the point where another
repetition cannot be completed in good form. Then once you're
done with that muscle group, you move to the next one. And the
best way to do this is by lifting slow!
The great thing about it is that you can pick any exercise in
your gym to do it with. Or you can even do it with your own
bodyweight using exercises like pushups and do it from the
convenience of your living room.
I've recently begun training some new clients and so they've
done High Intensity Training (H.I.T.) a few times. One of them
is a seasoned exerciser and told me this morning that he's not
felt his muscles work this way before. He loves the challenge of
pushing himself during a workout as well as how it saves him so
much time.
According to one of the guru's of strength training, Wayne
Westcott PhD, "The primary intent of high-intensity strength
training is to fatigue additional muscle fibers during a more
demanding exercise set. Based on the research studies reviewed,
it appears that one good set of resistance exercise is as
effective as two or three sets for providing a sufficient
strength stimulus and producing significant strength gains."
If you're a busy professional and don't have a lot of extra time
to spend exercising then increasing the intensity of your
strength training is a great solution to bring you excellent
strength gains in half the time.
About the author:
Michael Cordon invites you to receive his FREE e-zine that gives
"how to" tips on becoming Healthy, Fit and Lean. A Free Report
and Newsletter subscription to move you to action can be found
at http://www.MakeYourBodyLean.com Learn how to lose body fat,
gain strength, eat right and look great by following natural,
principle based fitness programs.
I recently came across a research study. It talked about what
the physical activity profile was for adults who were tying to
lose weight.
They surveyed almost 15,000 people and determined that only half
of those who include exercise as part of their program
incorporate enough exercise to be effective. So, maybe the half
that wasn't exercising enough is doing it at higher intensity
levels for those shorter exercise sessions. Then it's plenty
effective.
I doubt the subjects used in the study were doing high intensity
training, but it's what you should consider doing. Especially if
you have a tight schedule and not a lot of time to exercise,
it's a great solution. 20-30 minutes is all it will take.
Guess what one of the greatest intensity factors is when it
comes to strength training? There are a few key ones, but
momentary muscle failure is at the top of the list.
This means pushing the muscle to the point where another
repetition cannot be completed in good form. Then once you're
done with that muscle group, you move to the next one. And the
best way to do this is by lifting slow!
The great thing about it is that you can pick any exercise in
your gym to do it with. Or you can even do it with your own
bodyweight using exercises like pushups and do it from the
convenience of your living room.
I've recently begun training some new clients and so they've
done High Intensity Training (H.I.T.) a few times. One of them
is a seasoned exerciser and told me this morning that he's not
felt his muscles work this way before. He loves the challenge of
pushing himself during a workout as well as how it saves him so
much time.
According to one of the guru's of strength training, Wayne
Westcott PhD, "The primary intent of high-intensity strength
training is to fatigue additional muscle fibers during a more
demanding exercise set. Based on the research studies reviewed,
it appears that one good set of resistance exercise is as
effective as two or three sets for providing a sufficient
strength stimulus and producing significant strength gains."
If you're a busy professional and don't have a lot of extra time
to spend exercising then increasing the intensity of your
strength training is a great solution to bring you excellent
strength gains in half the time.
About the author:
Michael Cordon invites you to receive his FREE e-zine that gives
"how to" tips on becoming Healthy, Fit and Lean. A Free Report
and Newsletter subscription to move you to action can be found
at http://www.MakeYourBodyLean.com Learn how to lose body fat,
gain strength, eat right and look great by following natural,
principle based fitness programs.
Monday, January 09, 2006
Learn How to Build Lean Muscle Quickly With These
By: Gregg Gillies
There are many different techniques and ideas when talking about
how to build lean muscle. Some are effective and some aren't.
The key is to understand some of the basic fundamentals so that
you can put together, and use, programs that will help you build
muscle mass as quickly and easily as possible.
Here are some tips you can use to build lean muscle and develop
effective weight training programs.
It's important that you use a training program that is designed
to help you gain weight and build muscle. I know this sounds
obvious but many people miss the point.
I've had people ask me for training advice because they can't
seem to add weight. Then I find out they are eating only two or
three meals a day, not getting enough protein, not getting
enough total calories, and they are extremely active,
participating in endurance, calorie burning sports such as
basketball and soccer.
Not to mention the problems with their weight training routine -
wimpy isolation exercises on machines, two hour workouts, not
training with enough intensity, etc.
Use Multijoint (compound) Exercises
This seems like an obvious tip but I'm reminded every time I
step foot into a gym that very few people understand it. It
amazes me how many people who are trying to build lean muscle
are toiling away on machine dominated weight training routines
and isolation exercises with wimpy weights.
And when I say wimpy weights, I'm not knocking anyone. We all
start somewhere and we all have limitations. Heck, there are a
lot of people that can lift heavier weights than I can.
What I mean by wimpy weights are based on exercise selection.
Anyone can use a lot more weight on seated shoulder presses with
a barbell than they can on a lateral raise machine. If you want
to learn how to build lean muscle, remember this tip. Always
substitute multijoint exercises for isolation exercises.
Basic compound movements are an essential key when it comes to
how to build lean muscle. This means exercises like squats,
deadlifts, bench presses, stiff legged deadlifts, bent-over
rows, close-grip bench presses, chin ups, lat pulldowns, close
grip bench presses, and barbell curls.
When your focus is on how to build lean muscle, stay away from
isolation exercises. This means exercises like flyes,
concentration curls, leg curls, leg extensions, lateral raises,
etc. Stick to the basics.
There's a reason the basics are hard and a reason the guys who
avoid them don't gain muscle mass the way they want. You can
devise a fantastic muscle building weight lifting program with a
handful of the big, basic exercises.
Stick To A Limited Number of Sets
You're not training for a marathon. You want to build muscle
mass. Forget two hour workouts with an endless number of
exercises and sets. All you'll do is burn out, overtrain, and
NOT build muscle!
It's just not necessary to go to the gym every day, do 20 set
body part routines with a gazillion different exercises to
"blast the muscle from all angles." What a joke! Forget the
routines of the "champion's", or the big guy in your gym who
gains muscle mass just by thinking about training.
Workout hard, heavy and infrequently on the big basic exerices,
get enough rest and good nutrition, add weight to your exercises
whenever possible, and you'll build muscle. Some of you will
learn how to build muscle and build a lot of it and fast, and
some of you will take a long time to add a measly five pounds.
That's where genetics come into play. But you can maximize your
potential as quickly as possible by following these rules.
Use Heavy Weights
When I say use heavy weights, I mean what's heavy for you. I
mean stick to lower rep sets. Forget the high rep "pumping" sets
for now. If 100 pounds on the bench press is heavy for you, then
that's a heavy weight. Don't compare yourself to anyone else.
Sure, you'll probably want a little variety but you can get that
when you stick to low reps. You can use such weight lifting
techniques as the five-sets-of-five system (2 warm-up sets of
five, and then three sets of as heavy a weight as you can use
for five reps per set); the three sets of three format; the
five, four, three, two, one system; progressively heavier
singles, and, when you crave something really different (not to
mention brutally tough and very effective try the eight by eight
system (you can read about it at http://www.buildleanmuscle.com).
Get Some Rest!
Your muscle grow when you are resting, not when you are working
out. You need to give your muscles enough rest and recuperation
to allow the building process to take place. If you head back to
the gym too soon, you won't build muscle. Eventually, you'll get
weaker, lose muscle mass, feel like crap, and stop working out.
And you definitely don't want that to happen.
Your whole body needs rest. Working back one day, chest the
next, and legs the day after that may give your individual
muscles some rest but this is definitely not how to build lean
muscle. Why? Because each workout puts a systemic stress on your
entire body, no matter what muscle groups you are working. Your
kidneys, etc. don't understand or care that you are working
different muscle groups each day. So get out of the gym, get
some rest, and grow!
About the author:
Gregg Gillies is the founder of Build Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and writes for Body Talk Magazine. He publishes a free
newsletter available at his site. See how you can get a
customized nutrition plan at http://www.mynutritionjournal.com
There are many different techniques and ideas when talking about
how to build lean muscle. Some are effective and some aren't.
The key is to understand some of the basic fundamentals so that
you can put together, and use, programs that will help you build
muscle mass as quickly and easily as possible.
Here are some tips you can use to build lean muscle and develop
effective weight training programs.
It's important that you use a training program that is designed
to help you gain weight and build muscle. I know this sounds
obvious but many people miss the point.
I've had people ask me for training advice because they can't
seem to add weight. Then I find out they are eating only two or
three meals a day, not getting enough protein, not getting
enough total calories, and they are extremely active,
participating in endurance, calorie burning sports such as
basketball and soccer.
Not to mention the problems with their weight training routine -
wimpy isolation exercises on machines, two hour workouts, not
training with enough intensity, etc.
Use Multijoint (compound) Exercises
This seems like an obvious tip but I'm reminded every time I
step foot into a gym that very few people understand it. It
amazes me how many people who are trying to build lean muscle
are toiling away on machine dominated weight training routines
and isolation exercises with wimpy weights.
And when I say wimpy weights, I'm not knocking anyone. We all
start somewhere and we all have limitations. Heck, there are a
lot of people that can lift heavier weights than I can.
What I mean by wimpy weights are based on exercise selection.
Anyone can use a lot more weight on seated shoulder presses with
a barbell than they can on a lateral raise machine. If you want
to learn how to build lean muscle, remember this tip. Always
substitute multijoint exercises for isolation exercises.
Basic compound movements are an essential key when it comes to
how to build lean muscle. This means exercises like squats,
deadlifts, bench presses, stiff legged deadlifts, bent-over
rows, close-grip bench presses, chin ups, lat pulldowns, close
grip bench presses, and barbell curls.
When your focus is on how to build lean muscle, stay away from
isolation exercises. This means exercises like flyes,
concentration curls, leg curls, leg extensions, lateral raises,
etc. Stick to the basics.
There's a reason the basics are hard and a reason the guys who
avoid them don't gain muscle mass the way they want. You can
devise a fantastic muscle building weight lifting program with a
handful of the big, basic exercises.
Stick To A Limited Number of Sets
You're not training for a marathon. You want to build muscle
mass. Forget two hour workouts with an endless number of
exercises and sets. All you'll do is burn out, overtrain, and
NOT build muscle!
It's just not necessary to go to the gym every day, do 20 set
body part routines with a gazillion different exercises to
"blast the muscle from all angles." What a joke! Forget the
routines of the "champion's", or the big guy in your gym who
gains muscle mass just by thinking about training.
Workout hard, heavy and infrequently on the big basic exerices,
get enough rest and good nutrition, add weight to your exercises
whenever possible, and you'll build muscle. Some of you will
learn how to build muscle and build a lot of it and fast, and
some of you will take a long time to add a measly five pounds.
That's where genetics come into play. But you can maximize your
potential as quickly as possible by following these rules.
Use Heavy Weights
When I say use heavy weights, I mean what's heavy for you. I
mean stick to lower rep sets. Forget the high rep "pumping" sets
for now. If 100 pounds on the bench press is heavy for you, then
that's a heavy weight. Don't compare yourself to anyone else.
Sure, you'll probably want a little variety but you can get that
when you stick to low reps. You can use such weight lifting
techniques as the five-sets-of-five system (2 warm-up sets of
five, and then three sets of as heavy a weight as you can use
for five reps per set); the three sets of three format; the
five, four, three, two, one system; progressively heavier
singles, and, when you crave something really different (not to
mention brutally tough and very effective try the eight by eight
system (you can read about it at http://www.buildleanmuscle.com).
Get Some Rest!
Your muscle grow when you are resting, not when you are working
out. You need to give your muscles enough rest and recuperation
to allow the building process to take place. If you head back to
the gym too soon, you won't build muscle. Eventually, you'll get
weaker, lose muscle mass, feel like crap, and stop working out.
And you definitely don't want that to happen.
Your whole body needs rest. Working back one day, chest the
next, and legs the day after that may give your individual
muscles some rest but this is definitely not how to build lean
muscle. Why? Because each workout puts a systemic stress on your
entire body, no matter what muscle groups you are working. Your
kidneys, etc. don't understand or care that you are working
different muscle groups each day. So get out of the gym, get
some rest, and grow!
About the author:
Gregg Gillies is the founder of Build Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and writes for Body Talk Magazine. He publishes a free
newsletter available at his site. See how you can get a
customized nutrition plan at http://www.mynutritionjournal.com
Saturday, January 07, 2006
5 Action Ideas To Get Big Fast
By: Gary Matthews
Are you sick and tired of picking up that latest body building
magazine off the shelve, opening it to the latest program on the
current bodybuilding star and discovering that he is using a six
day split program that has you in the gym for four hours and
day!!
What it won't tell you is that the guy is a professional and
probably doesn't have to hold down a steady job, pay off a
mortgage or raise a couple of kids.
The thing is you don't have to train like an athlete to put on
muscle, all you need to do is follow these action ideas below
and you will start making big gains fast without spending all
your time in the Gym.
Lets have a look: 1/ Back to Basics - To build muscle you must
train short and with intensity, you only have a limited amount
of energy per session. Tests reveal that blood sugar levels drop
dramatically after 20 minutes, so exercise selection is crucial.
Compound multi-joint movements have to be used as these offer
more training stimulus, are more functional and heavier loads
can be lifted. Examples of compound movements include squats,
bench press, dips, and chin- ups. Performing three to four
exercises with high intensity during a session are what is
needed.
All the main structures of the body are worked hard during this
time, remembering that as you get stronger in your upper body
exercises i.e. Dips, Lat Pull downs, you will also add size to
your upper arms as well as your shoulders.
Working on these big compound movements has a knock- on effect
throughout the whole body; there is no need for specialization
techniques or isolation movements.
The thing is, the whole body is worked hard, rest and
recuperation is allowed to take place and at the next exercise
session we push out a few more reps than before with the same
weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part - Having performed one set of
an exercise to total failure then it should be near on
impossible to generate the same force and intensity for another
set.
If you are able to generate the same force and intensity for
this second set then the first set was not worked hard enough.
If you give the first set 100% effort and work it to total
failure (You cannot move the bar after the last rep) there is no
more requirement for further stimulation.
Therefore you need to do one set per exercise, remembering to
complete the training session in 20 - 30 minutes so to have the
most stimulus as possible and then move on to the next exercise.
Current research shows that single set training is as beneficial
as multiple set training, decreasing the chances of over
training and saving energy for other lifts required during the
workout.
Because you are doing one set per exercise, you will have to
work it hard and to total failure.
3/ Cycle Your Strength Training - The development of muscle and
strength is interrelated so the exercise session will have to be
designed so that increases in strength are equal to increases in
functional muscle.
Cycling intensity through changes in repetitions and poundage's
throughout your training program is an effective way to maintain
progression and avoid training plateaus.
4/ Don't Train To Long - Training itself causes the breakdown of
muscle tissue. When a person trains very intensely cortisol is
released into the blood stream, which causes the breakdown of
muscle tissue.
The amount of cortisol released is highly dependant upon the
length of training time.
Therefore to minimize this effect training should be completed
in the absolute minimum time required which is no longer than 20
to 30 minutes max.
Your blood sugar levels are also dropping by this time, so do
what you have to do in this time and get out of the gym, go home
and grow.
5/ Don't Cheat - Do not cheat on your reps! Every strength-
training trainee runs into this problem sooner or later and it
will grind your gains to a stand still. There are many ways to
increase the intensity of your sets and the weights used in
order to maximize results.
Cheating to increase your weights actually takes strain off your
muscles and places it on your joints, which is
counterproductive.
Now that you are armed with this information, you wont need to
spend all of your time in the gym, by all means workout hard
while you are in there but when you are finished go home and
grow and enjoy life.
About the author:
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' muscle
building e-course.
Are you sick and tired of picking up that latest body building
magazine off the shelve, opening it to the latest program on the
current bodybuilding star and discovering that he is using a six
day split program that has you in the gym for four hours and
day!!
What it won't tell you is that the guy is a professional and
probably doesn't have to hold down a steady job, pay off a
mortgage or raise a couple of kids.
The thing is you don't have to train like an athlete to put on
muscle, all you need to do is follow these action ideas below
and you will start making big gains fast without spending all
your time in the Gym.
Lets have a look: 1/ Back to Basics - To build muscle you must
train short and with intensity, you only have a limited amount
of energy per session. Tests reveal that blood sugar levels drop
dramatically after 20 minutes, so exercise selection is crucial.
Compound multi-joint movements have to be used as these offer
more training stimulus, are more functional and heavier loads
can be lifted. Examples of compound movements include squats,
bench press, dips, and chin- ups. Performing three to four
exercises with high intensity during a session are what is
needed.
All the main structures of the body are worked hard during this
time, remembering that as you get stronger in your upper body
exercises i.e. Dips, Lat Pull downs, you will also add size to
your upper arms as well as your shoulders.
Working on these big compound movements has a knock- on effect
throughout the whole body; there is no need for specialization
techniques or isolation movements.
The thing is, the whole body is worked hard, rest and
recuperation is allowed to take place and at the next exercise
session we push out a few more reps than before with the same
weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part - Having performed one set of
an exercise to total failure then it should be near on
impossible to generate the same force and intensity for another
set.
If you are able to generate the same force and intensity for
this second set then the first set was not worked hard enough.
If you give the first set 100% effort and work it to total
failure (You cannot move the bar after the last rep) there is no
more requirement for further stimulation.
Therefore you need to do one set per exercise, remembering to
complete the training session in 20 - 30 minutes so to have the
most stimulus as possible and then move on to the next exercise.
Current research shows that single set training is as beneficial
as multiple set training, decreasing the chances of over
training and saving energy for other lifts required during the
workout.
Because you are doing one set per exercise, you will have to
work it hard and to total failure.
3/ Cycle Your Strength Training - The development of muscle and
strength is interrelated so the exercise session will have to be
designed so that increases in strength are equal to increases in
functional muscle.
Cycling intensity through changes in repetitions and poundage's
throughout your training program is an effective way to maintain
progression and avoid training plateaus.
4/ Don't Train To Long - Training itself causes the breakdown of
muscle tissue. When a person trains very intensely cortisol is
released into the blood stream, which causes the breakdown of
muscle tissue.
The amount of cortisol released is highly dependant upon the
length of training time.
Therefore to minimize this effect training should be completed
in the absolute minimum time required which is no longer than 20
to 30 minutes max.
Your blood sugar levels are also dropping by this time, so do
what you have to do in this time and get out of the gym, go home
and grow.
5/ Don't Cheat - Do not cheat on your reps! Every strength-
training trainee runs into this problem sooner or later and it
will grind your gains to a stand still. There are many ways to
increase the intensity of your sets and the weights used in
order to maximize results.
Cheating to increase your weights actually takes strain off your
muscles and places it on your joints, which is
counterproductive.
Now that you are armed with this information, you wont need to
spend all of your time in the gym, by all means workout hard
while you are in there but when you are finished go home and
grow and enjoy life.
About the author:
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' muscle
building e-course.
Friday, January 06, 2006
The 2 Most Important Keys To Building Muscle
By: Shawn LeBrun
There are only 2 things you have to get right when trying to
build muscle mass. They are training and nutrition. All other
aspects of trying to build muscle are not nearly as important.
But which one is more important for building muscle; is it
training or nutrition? Well, if all your bases are covered in
regards to proper nutrition and getting your needed calories,
then training becomes the most important catalyst for muscle
growth.
Heavy weight training is the only way to force your body into
building muscle. Your body will not waste any of its energy on
building or maintaining muscle tissue that isn't needed.
That's why if you stop lifting for a while, you lose the muscle
mass you once had. Your body has no reason to keep this extra
muscle mass, since it takes energy (calories) to maintain it.
The human body is very good at conserving energy it doesn't need
to use.
That's why you have to keep lifting progressively heavier weight
over time; to keep forcing your body to build muscle.
Aerobic exercise won't build muscle, only heavy, intense
training will. You must stress the muscle to the point of
failure for the body to cause an adaptive response of building
muscle.
Weight training needs to be brief and intense. Doing any more
reps or sets than needed to stimulate muscle growth will result
in overtraining.
Now, as far as nutrition goes, that alone will not make up for
the lack of heavy training or the overtraining that you do in
the gym.
Training and only training leads to muscle growth. You need to
train hard and then get the proper rest. Only after training
does nutrition play a vital role.
All that's needed for nutrition to build muscle is a
well-balanced diet that includes high protein, moderate carbs,
and low fats.
If you feel that you've been overtraining, the first thing you
should do is take a week off from all lifting. You need to rest
and recover from the overtraining you've been doing.
Once you feel back to your strong, energetic self, start to
train with a high intensity program that lasts no longer than 45
minutes.
Do just 1 or 2 muscle groups per workout, using only 2 exercises
and 2 heavy sets for each. Again, keep intensity high, since
this is the biggest factor towards building muscle.
Support this muscle building process with proper nutrition. Eat
5 to 6 smaller meals each day, using quality protein and complex
carbs as the majority of your calories.
If you follow these 2 steps of intense weight training and
proper nutrition, you'll soon be building more muscle than you
ever have in the past.
About the author:
If you want to build muscle and lose fat so you look better,
feel better, and get noticed more, then check out fitness
trainer Shawn Lebrun's proven "Simple Steps To Get Huge And
Shredded" program: Simple Steps
To Get Huge And Shredded"
There are only 2 things you have to get right when trying to
build muscle mass. They are training and nutrition. All other
aspects of trying to build muscle are not nearly as important.
But which one is more important for building muscle; is it
training or nutrition? Well, if all your bases are covered in
regards to proper nutrition and getting your needed calories,
then training becomes the most important catalyst for muscle
growth.
Heavy weight training is the only way to force your body into
building muscle. Your body will not waste any of its energy on
building or maintaining muscle tissue that isn't needed.
That's why if you stop lifting for a while, you lose the muscle
mass you once had. Your body has no reason to keep this extra
muscle mass, since it takes energy (calories) to maintain it.
The human body is very good at conserving energy it doesn't need
to use.
That's why you have to keep lifting progressively heavier weight
over time; to keep forcing your body to build muscle.
Aerobic exercise won't build muscle, only heavy, intense
training will. You must stress the muscle to the point of
failure for the body to cause an adaptive response of building
muscle.
Weight training needs to be brief and intense. Doing any more
reps or sets than needed to stimulate muscle growth will result
in overtraining.
Now, as far as nutrition goes, that alone will not make up for
the lack of heavy training or the overtraining that you do in
the gym.
Training and only training leads to muscle growth. You need to
train hard and then get the proper rest. Only after training
does nutrition play a vital role.
All that's needed for nutrition to build muscle is a
well-balanced diet that includes high protein, moderate carbs,
and low fats.
If you feel that you've been overtraining, the first thing you
should do is take a week off from all lifting. You need to rest
and recover from the overtraining you've been doing.
Once you feel back to your strong, energetic self, start to
train with a high intensity program that lasts no longer than 45
minutes.
Do just 1 or 2 muscle groups per workout, using only 2 exercises
and 2 heavy sets for each. Again, keep intensity high, since
this is the biggest factor towards building muscle.
Support this muscle building process with proper nutrition. Eat
5 to 6 smaller meals each day, using quality protein and complex
carbs as the majority of your calories.
If you follow these 2 steps of intense weight training and
proper nutrition, you'll soon be building more muscle than you
ever have in the past.
About the author:
If you want to build muscle and lose fat so you look better,
feel better, and get noticed more, then check out fitness
trainer Shawn Lebrun's proven "Simple Steps To Get Huge And
Shredded" program: Simple Steps
To Get Huge And Shredded"
Thursday, January 05, 2006
How To Use Rest To Gain More Muscle
By: Gary Matthews
Are you frustrated with not gaining any weight while you keep
putting in the hard yards in the gym day after day week after
week. It might be because you are not getting enough quality
rest and sleep and this could be what's holding back those big
gains you are looking for.
While you are on any weight gain program you have to be careful,
you have to stop any intense cardio work, as it will mar your
strength training progress by taking a big bite into the energy
needed for your recovery.
Remember that your body adapts best to a stimulus when it only
has to adapt to a single stimulus, and the main priority here is
strength training so please keep all incidental activity low. In
a sense you have to become "Lazy" By this I mean:
Instead of running "walk".
Instead of walking "sit".
Instead of sitting "lay down"... Get my point?
Another point is that if you want to gain more muscle, you will
have to try to get more sleep. Go to bed early whenever possible
and sleep late whenever you can.
Here are some other reasons why you should sleep more: *
Insufficient sleep has been linked with increases in fat tissue
in the body and a loss of muscle strength and muscle mass.
* Lack of sleep causes a decrease in bone density, particularly
in women because it can lead to osteoporosis. Good sleep is as
important as a service is for your car. It recharges your
batteries, changes your oil and tops up your fluids so you can
operate at peak function.
Sleep also repairs the body after strength training workouts and
strengthens the immune system.
If you're having trouble sleeping, it might just be that you are
lacking certain vital nutrients in your diet, leaving you
feeling depressed or anxious and causing you to wake during the
night unable to return to sleep.
Try and include the following foods in your diet for a better
nights sleep: Cereals
Unprocessed cereals contain starch and complex carbohydrate to
fuel energy reserves and give a comfortably full feeling.
Starch is known to greatly increase production of the endorphin
serotonin, which is the body's natural feel good drug. It acts
to control moods, reduce anxiety and promote normal sleeping
patterns.
Try a bowl of cereal just before bedtime; bread is also a good
choice.
Oats
The oat flakes from which porridge is made are an excellent
source of vitamin B6, which is needed to promote serotonin
levels in the brain. Alkaloids in the grains can also have a
relaxing effect.
Tuna
Tuna and other oily fish are an excellent source of calcium, a
lack of which is said to cause anxiety.
So increasing the intake of these in the diet may well relieve
stress-induced insomnia. Oily fish is also an excellent source
of Omega 3 oils, which are essential for general health.
Pasta
A good source of protein for those who are lacking this nutrient
and its endorphin-stimulating amino acids.
Pasta has a very low salt content, and is low in fat. It's rich
source of complex carbohydrates to fill you up and because it
releases energy slowly, helps you feel pleasantly calm.
A perfect food choice for relaxation before bedtime.
Bananas
Bananas are a rich source of potassium, a vital mineral for
nerve function and a lack of which can cause you to feel
depressed and in turn lead to insomnia.
Bananas also have plenty of serotonin stimulating starchy
carbohydrate to relax you and are a good source of the amino
acid tryptophan, also needed for the production of serotonin.
Nuts
Nuts are rich in B vitamins, proteins and selenium. Brazil nuts
are the richest source of selenium.
Nuts are also high in protein, a lack of which can cause anxiety
and depression. They contain both amino acids tryptophan and
L-phenylalanine, which helps the body to produce those relaxing
endorphins.
Strawberries
A source of vitamin C, which helps to produce endorphins and a
good source of potassium, a lack of which can cause stress.
The red colour is due to a flavonoid, which seem to function as
a biological response modifier or in other words they can change
your mood for the better and help you relax.
In conclusion, to have a fully rested body every day is a giant
step towards making big progress in the Gym. High intensity
workouts can then be maintained for longer periods and you'll
have much more energy available during a workout to push out
that extra rep. "Increase your SLEEP and increase your GAINS"
About the author:
Gary is the author of several popular e-Books, including
"Maximum Weight Loss in Ten Weeks" - the complete eBook and
time-saving solution for burning away unwanted fat, and "Maximum
Weight Gain in Ten Weeks" - easy-to-use and follow techniques
Are you frustrated with not gaining any weight while you keep
putting in the hard yards in the gym day after day week after
week. It might be because you are not getting enough quality
rest and sleep and this could be what's holding back those big
gains you are looking for.
While you are on any weight gain program you have to be careful,
you have to stop any intense cardio work, as it will mar your
strength training progress by taking a big bite into the energy
needed for your recovery.
Remember that your body adapts best to a stimulus when it only
has to adapt to a single stimulus, and the main priority here is
strength training so please keep all incidental activity low. In
a sense you have to become "Lazy" By this I mean:
Instead of running "walk".
Instead of walking "sit".
Instead of sitting "lay down"... Get my point?
Another point is that if you want to gain more muscle, you will
have to try to get more sleep. Go to bed early whenever possible
and sleep late whenever you can.
Here are some other reasons why you should sleep more: *
Insufficient sleep has been linked with increases in fat tissue
in the body and a loss of muscle strength and muscle mass.
* Lack of sleep causes a decrease in bone density, particularly
in women because it can lead to osteoporosis. Good sleep is as
important as a service is for your car. It recharges your
batteries, changes your oil and tops up your fluids so you can
operate at peak function.
Sleep also repairs the body after strength training workouts and
strengthens the immune system.
If you're having trouble sleeping, it might just be that you are
lacking certain vital nutrients in your diet, leaving you
feeling depressed or anxious and causing you to wake during the
night unable to return to sleep.
Try and include the following foods in your diet for a better
nights sleep: Cereals
Unprocessed cereals contain starch and complex carbohydrate to
fuel energy reserves and give a comfortably full feeling.
Starch is known to greatly increase production of the endorphin
serotonin, which is the body's natural feel good drug. It acts
to control moods, reduce anxiety and promote normal sleeping
patterns.
Try a bowl of cereal just before bedtime; bread is also a good
choice.
Oats
The oat flakes from which porridge is made are an excellent
source of vitamin B6, which is needed to promote serotonin
levels in the brain. Alkaloids in the grains can also have a
relaxing effect.
Tuna
Tuna and other oily fish are an excellent source of calcium, a
lack of which is said to cause anxiety.
So increasing the intake of these in the diet may well relieve
stress-induced insomnia. Oily fish is also an excellent source
of Omega 3 oils, which are essential for general health.
Pasta
A good source of protein for those who are lacking this nutrient
and its endorphin-stimulating amino acids.
Pasta has a very low salt content, and is low in fat. It's rich
source of complex carbohydrates to fill you up and because it
releases energy slowly, helps you feel pleasantly calm.
A perfect food choice for relaxation before bedtime.
Bananas
Bananas are a rich source of potassium, a vital mineral for
nerve function and a lack of which can cause you to feel
depressed and in turn lead to insomnia.
Bananas also have plenty of serotonin stimulating starchy
carbohydrate to relax you and are a good source of the amino
acid tryptophan, also needed for the production of serotonin.
Nuts
Nuts are rich in B vitamins, proteins and selenium. Brazil nuts
are the richest source of selenium.
Nuts are also high in protein, a lack of which can cause anxiety
and depression. They contain both amino acids tryptophan and
L-phenylalanine, which helps the body to produce those relaxing
endorphins.
Strawberries
A source of vitamin C, which helps to produce endorphins and a
good source of potassium, a lack of which can cause stress.
The red colour is due to a flavonoid, which seem to function as
a biological response modifier or in other words they can change
your mood for the better and help you relax.
In conclusion, to have a fully rested body every day is a giant
step towards making big progress in the Gym. High intensity
workouts can then be maintained for longer periods and you'll
have much more energy available during a workout to push out
that extra rep. "Increase your SLEEP and increase your GAINS"
About the author:
Gary is the author of several popular e-Books, including
"Maximum Weight Loss in Ten Weeks" - the complete eBook and
time-saving solution for burning away unwanted fat, and "Maximum
Weight Gain in Ten Weeks" - easy-to-use and follow techniques
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