Muscle89

Why Carbohydrates Can Make You Fat

2007-03-12T08:32:00.000-07:00

Whether you wrok out three hours per week, or 30, your diet is one of the most important factors that determine what you use for energy. Today's school of thought on high carbohydrate, low-fat diets is quickly changing, as people begin to realize that even after consistently working out they are not losing body fat.

Since most carbohydrates contain little or no fat, you may not think that carbohydrates can add to your fat stores. Yet, at least 40% of the carbohydrates you eat are stored as fat. Consuming too many carbohydrates -- even fat-free -- can actually make you fat. That's because of the way your body stores and uses the end product of the carbohydrates you consume.

Carbohydrates, whether they are in the form of pastas or chocolate cake, turn into glucose once they enter the bloodstream. Sugar is sugar -- the body doesn't discriminate. So if you consume excess amounts of carbohydrates, your blood sugar levels increase, triggering your pancreas to release insulin. Insulin controls where blood sugar is stored. Some is used for energy, and some is stored in the muscles as glycogen (the stored form of sugar).

Since your body can store only 2,000 calories as glycogen, the excess is stored as fat. Insulin also prevents existing fat from coming out of storage for use as energy. If you don't access your fat stores and burn body fat, you continually store the carbohydrates as FAT. The key is to use more stored body fat for energy; otherwise, you will burn more sugar and just store fat.

You can control what fuel your body burns through diet, If you eat predominately carbohydrates, your blood sugar may become unstable; and you will burn that readily available, although inefficient, fuel first because the presence of insulin inhibits fat mobilization for energy. This is why many people "hit the wall" at 20 miles in a marathon. They have run out of carbohdrates, not fat. If you avoid a high-carbohydrate diet and eat the proper balance of carbohydrates, proteins, and fats, your body will primarily burn stored body fat. All natural fats -- such as omega-6 (found in vegetables) and omega-3 (found in fish) -- are good for you as long as you consume them in moderation.

Since efficient body chemistry is difficult to measure, you should keep tabs on how you feel. Common symptoms of excess carbohydrates include sleepiness after eating, cravings for sweets, hunger within two hours of a high-carbohydrate meal, and the need to snack all day. When you don't burn enough body fat, you experience a dwindling of energy level.

A faster metabolism burns more fat, which provides you with more than twice the energy of carbohydrates. The more fat you access for energy, the more endurance you will develop and the leaner and faster you will become. If you cannot go for approximately four hours without eating at work or training, chances are you are eating too many carbohydrates.

Bodybuilding knee safety

2007-02-22T07:34:00.000-08:00

I received e-mails lately from people with knee injuries. The most common problems seems to stem from squats and leg presses, two staple exercises among serious bodybuilders. There are many things that can influence whether you get a knee injury or not, but there are steps you can take to minimize the risk. Here are my five best bets for keeping the surgeon away:

1. Make sure that your knees are aligned with your feet. By that I mean that during a squat, your knees should be traveling forward in the same direction as the toes. If your toes are pointing out to the sides, but your knees seem to be going straight forward, you know you're asking for trouble! Imagine an invisible line to which your feet are aligned. All you have to is keep your knees strictly in the same line.

2. Use good form. Don't stand on your toes during the last two sets, and whatever you do - no squirming around!

3. Don't wrap your knees all the time. By always babying your knees you will build muscular strength, but you're not preparing your knee joint and supporting muscles to handle an un-wrapped squat. Over time, your muscles will get more powerful, while your knees stays the same or may even get weaker. At some point, this will come back to haunt you in a big way, be it at the gym, a company softball game or wherever.

4. Get good shoes. Inch-thick, gel-filled or gas-pumped soles are great for basketball,
as they help absorb the impact from all the jumping. You don't see much jumping in the gym, however, so what's a good shoe on the court is not necessarily a good shoe everywhere. With a couple of hundred pounds on your shoulders, you want to be sure that you're stable. Pick shoes with thin soles and very little "bounciness". Try to get a feeling of having solid contact with the floor.

5. Check the ego at the door. A muscular guy that can leg press 1,200 lbs for reps is respectable. A wannabe that barely does 3 sorry reps while cheating badly is not.

Use a sensible weight that you can do at least 6-8 strict reps with, keeping the focus on safety and control at all times. That will bring you the fastest results and the least risk of injury.

Muscle gain facts

2007-02-14T22:29:00.000-08:00

Many health and fitness magazines portray the wonderful promise of turning fat into muscle on their covers once in a while. They do it for the same reason the tabloids claim Elvis' half-alien offspring is hanging with his old buddies Bigfoot and Jay Leno -- it sells extra copies. Unfortunately, neither is true: You simply cannot transform fat tissue into muscle, and I'm almost certain Jay would choose better company than that.Muscle mass and fat are two different animals: Muscle is active tissue that burns calories around the clock even as you sleep, kind of like an engine running in neutral.
When you move around, you burn more calories, just like a car will consume more gas the faster you go. Fat, on the other hand, is just a storage of excess energy. It does nothing but sit there with its sole goal in life to be a spare tire around your waist until you put in the effort to burn it off. Bodyfat is not particularly useful except as padding against bumps, as insulation to preserve warmth, and as a convenient surface where you can balance a can of beer while watching the game, as frequently demonstrated by my potbellied father. You need some bodyfat to stay healthy of course, but unless you're walking around with razor-sharp abs and sunken, fat-depleted cheeks year-round, you probably have nothing to fear.

Having recognized the difference between the two, let's get down to business: Getting rid of the fat and grow the muscles. Unfortunately, it is almost impossible to achieve both goals at the same time. The reason for this is that in order to maintain an environment in your body that facilitates fatburn, you must deplete yourself of calories. Growth requires extra calories, much like you'd need extra building material to add a room to your house. In addition, insulin, which is a key component of growing muscle, is the anti-Christ of fatburn and is released whenever you eat carbohydrates (how much and how fast depends entirely on the type of carbs, however.) The conclusion is that you'll have to focus on one thing first and take on the next challenge later on.

I recommend beginning by trying to pack on the muscle. That means you'll have to eat extra calories, including the extra carbs, and live with the fact that you'll probably gain a few pounds of lard in the process. There's no need to worry about this as long as you keep the increase in bodyfat under control and avoid ballooning like the Pillsbury Doughboy. Train heavy, eat lots of healthy bodybuilding food (pasta, rice, chicken, lean beef, tuna, oatmeal etc.) but no junk food, candy or alcohol.

When you've packed on perhaps 5 or 10 pounds of muscle (or whatever your goal was,) switch gears and start the diet. As always, you'll have to keep a daily log of what you eat and carefully adjust your eating patterns so that you eat an average of 500 calories less than you burn each day. Here's where you reap the benefit of having gained the muscle beforehand: Remember the analogy of your muscles being like an engine running in neutral? Muscle burn calories 24/7, and the more mass you have, the more calories are burned without you even having to lift a finger. This in turn translates to a more lenient diet. In other words, if your added muscle mass boosts your natural metabolism by, say 200 calories per day, that's 200 calories more you can eat and STILL lose bodyfat! In other words, you'll look better, get to eat more, and will still lose fat at the same rate. How sweet of a deal is that?As you diet, you want to keep the protein intake up. Also make sure to keep hitting the weights as you did before -- it's your best insurance policy against losing your hard-earned muscle mass. The goal at this point is to slowly but surely shave off the fat without sacrificing mass, so take it easy. No sudden changes in eating habits will improve your situation, only worsen it.

After a few months you should have lost at least 10-15 lbs of fat, and if you played your cards right, you should have kept most of the gains you made prior to the diet. Ta-daa! By taking a little more time and splitting up your two goals, you achieved what you wanted. Had you tried to chase both rabbits simulateously, you'd been almost guaranteed to fail at least one of the goals.

Bodybuilding Supplements

2007-02-12T01:40:00.000-08:00

Bodybuilding supplements, which should you be taking to help you reach your goals? First of all rememeber bodybuilding supplements are not a substitute for hard work in the gym and a well-balanced diet.

Bodybuilding supplements will give you an edge in your fat loss and muscle building efforts, if you use the right ones. Bodybuilding supplements must also be taken on your days off from workouts because it is on your off days that your body is recovering and needs the proper nutrition to support growth.

Bodybuilding Supplements, list of the five best:

1) Vitamins and Minerals - Take as an insurance policy than anything else. You may not need one but it certainly can't hurt. Because of some bodybuilder's very restricted diets and repetitive consumption of the same foods they are at particular risk of developing deficiencies.

2) Protein Powders - These supplements can be an inexpensive and convenient way to add calories and protein to your diet. What could possibly be simpler than mixing up a powder in a little milk or water and then drinking it. It takes all of 2 minutes and can provide potentially all of the nutrients of a solid meal. The best soures are whey and egg based protein powders.

3) Creatine -Creatine is one of the muscles' main energy sources, the muscle will store more creatine then we consume in our normal diets, by supplementing it the muscles will soak up the extra creatine. When muscles absorb creatine it also brings water with it, your muscles are 70 % water) this makes the muscles bigger and harder. Also when you ingest creatine it is stored, and about 20 minutes later it is transformed into ATP. ATP's are what gives your muscles'energy' during a workout, on creatine you might be able to push a few more reps than usual. The best type of creatine to take is creatine monohydrate. Many companies tell you that you should 'load' on creatine.Which means you should take up to 4 times as much creatine than usual during the first few weeks on creatine. It is optional to load.

4) Glutamine - Glutamine is an amino acid. It's the amino acid which is found most in human muscle tissue. Therefore making it an essential to all bodybuilders. Everyone knows that you need protein to get any bigger, and glutamine is the number one part of the protein the makes you grow. Glutamine is one of the best supplements on the market today.

5) Testosterone Raising Supplements - They are converted into testosterone after a chemical reaction in the body. Should be used if you are looking for a nice pump during your workout. It is best when used with tribulus terrestris to enhance and prolong the testosterone increase. You should only take these products only if you are over 21, if you are under 21 your own natural testosterone levels are still developing and you don't want to mess with that.

Stretching helps in gaining muscle

2007-02-04T05:38:00.000-08:00

When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!

Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

The solution: stretching.

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.
By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood.
When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

One of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles. He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions.

Fascial stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren't pumped, just stretch normally.

Arnold Schwarzenegger strips

2007-02-04T02:22:00.000-08:00

This video dating back to 1977 is real fun to watch.Well, i dont want to comment any more,the video speaks by itself

Vegetarian Bodybuilding

2007-02-02T21:34:00.000-08:00

You will hear it often, a vegetarian bodybuilder cannot be a successful bodybuilder! rubbish, there's plenty of people who have built a great physique while being on a vegetarian diet, it just takes more planning, especially where protein quality is concerned.
There are plenty of benefits for a vegetarian bodybuilder,there are different types of vegetarian too, vegans who are strict vegetarians, lacto-ovo vegetarians who will drink milk and eat eggs, both of which come from meat producing animals and pesco vegetarians who eat fish and dairy products.

The main question for vegetarian body builders is how to get enough protein, Soy has high levels of glutamine. A lacto-ovo vegetarian body builder, can get protein from cheese, milk, eggs and whey protein which comes from milk, will fit your diet, if you are following a pesco-vegetarian diet, eating fish is a very good way to get your protein.

You have to always remember, vegetable proteins are of a lower quality than animal proteins you should learn how to combine different protein sources so your intake is substantial for the exercise regime you are undertaking.Vegetarian and vegan bodybuilders can also make use of beans, hummus, soya, coconut, oat milk and rice milk all of which have a very good amount of carbohydrate which helps in gaining weight and arealso low in fat, a true vegan should try to include seaweed or VitaminB12 as a supplement, if you don't eat meat you will be lacking in the B12 vitamin.

As your intake of proteins and carbohydrates will be high you must always remember to drink plenty of water, this helps move the essential substances of your diet to where your body will need them, your body also stores these essentials for use later during your exercise and after in the recovery period.

Bicep & Tricep Implants

2007-02-01T04:00:00.000-08:00

I came across bodyimplants which offers services on bicep/tricep implantation.Their before and after pictures of biceps are amazing.Most of you would have already heard about it,but i just want to spread the info.

What they say:
"A board-certified plastic surgeon with over 20 years of experience, Dr. Chugay and his staff are well respected in the art of muscle contouring, and have over a decade of surgical experience in sculpting and placing the silicone implants. Dr. Chugay is proud of the fact that he's performed thousands implant procedures with an almost perfect record over his decade-long tenure."

The cost for the implants are as follows:
Butt Implants $9,000 - 10,000
Pec Implants $8,500
Calf Implants$7,500 - 8,500
Bicep & Tricep Implants $8,500 - 9,000

Weight Training benefits

2007-01-31T02:14:00.000-08:00

The benefits of consistent strength/weight training include an increase in muscle size and tone,increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. These improvements have a great influence on our physical performance, physical appearance and risk of injury. I'll go into each of these in detail, outlining some very exciting benefits of a good strength-training program that most people overlook or don't realize.

Improved Physical Performance and Appearance

One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles' size, strength, and endurance, which contribute to improvements in our work, our favorite sports and hobbies, and our general day-to-day activities.

Another benefit of a good strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat--34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc.) By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat--with29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a firmer, more fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Unless we implement a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called "atrophy."

Strength training is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.

But this couldn't be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until the very day we die! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles are decreasing, so their physical performance and metabolism also decrease, becoming less efficient.

Decreased Risk of Injury

Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. For example, jogging places more stress on the hamstrings and calves than it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries; so it is very important that runners be on a good strength-training program that includes training the quadriceps as well as the hamstrings and calves.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day).

By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort.

Building and Toning muscles by Stair Climbers

2007-01-30T07:22:00.000-08:00

Stair climber is said to be the most popular exercise machine nowadays. In stair climbers the person step on to the steps which offer certain amount of resistance, and the advanced featured display shows the information such as calories burnt, no. of steps per minute and elapsed time.

Earlier it was popular only among women, but nowadays due to its advanced features it has also become popular among men as well. Stair Climbers are generally helpful in building muscles of legs and also helps toning the muscles of buttocks, abdomen and waist.
A stair climber is a machine of much advantage only if it is used in a proper manner. While working on stair climber one should not lean or support the elbows as this reduces the workout done. These machines are considered to be very easy going on the knee joints but people suffering from knee pains should consult a health professional before working on stair climbers.

There are different kinds of steps climbers available in the market. Some stair climbers have two separate steps while the others have a single step.The machines which have two steps give an advantage that the step height can be as per the requirement.
These days step climbers are available with a control panel display how all the information such as the rate of doing it, elapsed time and other such type of information. Nowadays some climbers are also available which even tell about one’s ability and stamina (in context with the other information entered).

ADVANTAGES OF STAIR CLIMBER
Stair Climbing is known since years as a good toning exercise for muscles of the legs, thighs, abdomen and also buttocks. It is considered to be a very good alternative of jogging as the workout done is equivalent to that done in jogging. The elasticity of changing resistance and also step height also serves as an advantage for the user, as the user can adjust it according to one’s needs and stamina.

DISADVANTAGES OF STAIR CLIMBER
The major drawback of stair climbing is that over exercise could lead to hyperextension of the muscles. So, it should be done under the supervision of a trainer. Proper posture is essential and also proper height of the steps.

GENERAL CONSIDERATIONS FOR BUYING A STAIR CLIMBER
Go for a model which has separate steps, with adjustable height and resistance as well.
The control panel should have good features and easy understood by the user.
The buyer should duly take the warranty of the machine.

Sore Lower Back After Squats

2007-01-28T22:07:00.000-08:00

Do you get lower back pain the day after squatting at the gym? So do I, here's how to overcome it...
The day after heavy or deep squats I almost always get pain in my lower back, just above the top of my buttocks.

Now this is caused by one of two things:
Either you are squatting with incorrect form and are using your back to lift the weights, this occurs when your back is stronger than your legs. In this case drop your weights in half and start to concentrate on your technique. There is no use using a large weight if you are not training the target muscle group.
Now if your form is good then it is most likely that your hamstrings / glutes have tightened up overnight as you slept. This pulls your hips out of their normal alignment and causes pain. To aleviate this is quite simple.

combating the Pain
You will need to stretch, as soon as you stretch you will feel the tightness and some small pain both in your hamstrings, maybe glutes and of course in your lower back.
Stretch out until the tightness is gone, do this as a first thing in the morning, you may find you have to do it again in the afternoon and again the next morning.
Start stretching between sets, all your muscle groups. Have a good stretch session for each muscle group at least once a week.
Personally I need to stretch my hamstrings and chest more than any other groups - you'll probably find it the same.

Over a period of weeks you will find that the lower back pain decreases and disappears, but you have to continue your weekly stretching regardless of whether you are in pain or not.

Basic but powerful Tricep workouts

2007-01-25T23:09:00.000-08:00

Many people who seek to increase the muscle in their triceps area tend to make the common mistake of believing that they are already being worked when you are focused on the chest muscles. While they do receive a bit of a work-out through this process, it is not enough to truly build them enough to show an increase in muscle mass.

Thus it is necessary to also do exercises specifically designed to build the triceps muscles. While training the triceps is necessary independently of working the chest, it is important to realize that to work them back to back would be detrimental to the development of the triceps as they, too, do need to rest between workouts and they do receive a minimal amount of stress during the chest workout. So it is advised that you leave a two day window before and after the chest workout before beginning a triceps regimen.

Once again, it is important to remember that all muscle groups need to be warmed up before you attempt to work them hard. So initially, it is it is important to stretch out these muscles before beginning to work them more intensely.

Once you have warmed up your triceps, the series of exercises below seem to be the most effective according to the body building experts to develop muscular and deeply cut triceps.

To begin, a very popular and effective means of developing those triceps is known as “Closed Grip Pushdowns.”

These are accomplished by:

- Standing with your feet a slight distance apart in a tension weight machine.

- Grasp the weight bars at waist height firmly.

- Push the weight bar down; dropping shoulders slightly to fully work the triceps, and add

an extra squeeze at the bottom for extra tension in the muscle.

- Return to the starting position.

This exercise puts direct resistance on the triceps and is exceptionally effective in building the mass of the same. This routine should be done in three sets with eight to ten reps. in each to assure a solid work out of the triceps muscles.

Another triceps-geared exercise that can be quite effective in building triceps is called “Closed Grip Bench Presses.”This exercise directly applies resistance to the triceps and can be felt through the tension in the arms at the end of each move. It should be done in four sets of eight to ten reps each.

“Parallel Bar Dips” are a wonderful triceps activity as they affect all three muscles in the triceps group at once. It is a workout move that truly adds to the building of muscle and should be attempted to be included in any plan to increase the triceps mass. Begin by:

- Positioning yourself on parallel bars with your back completely straight.

*Leaning forward transfers the resistance to the pectoral muscles so to work the triceps, a straight back is essential.

- Bending your elbows, drop your body as it is being held off of the ground by your arm

strength only until your biceps meet your forearms and hold.

- Return to starting position.

This exercise should be done in four sets with eight to ten reps. in each. This is truly a great way to work those triceps and make them all you want them to be!

But let us remember, it is the workout of these muscles in a regimented way without overdoing it or under-working them that will bring about the results you desire. All the curls in the world will not bring about the results that these few exercises, a healthy diet filled with a lot of protein, and a little devotion to structured workouts will give you in the end.

The right way for a huge tricep

2007-01-24T03:49:00.000-08:00

Yesterday i received this question from one of my readers (Mr.John,Kansas).The very next moment I struck at an idea of making it a post which i think will be of help to many.

I've been working out regularly for the last one and a half year. I dedicate 3/4 of my arms workout to triceps. I do about 5 to 6 types of exercises for triceps (20 sets in all). How can I really bulk up my upper triceps? I do all mass builders like skull crushers, close grip bench, pull down, kickbacks etc. The weights I use are in the range of 20 pounds to 30 pounds. I really want to bulk up my upper arm in a big way!

Answer:

You're doing way too many exercises for your triceps! The reason you're not growing is probably because you're overtraining and your muscles are screaming to recover.

Here is a basic outline for the total number of sets for each muscle group:

Do no more than 10-12 sets for larger muscle groups. These include chest, back, legs, and calves.

Do no more than 6-10 sets for the smaller muscles. These include biceps, triceps, deltoids, and abdominals.

To really add mass, make sure to limit your workouts to an hour max and make each set really count by going to positive failure (after warm-up). If you have a training partner, have them spot you when going past failure and really push your muscles to grow. Stick to a rep range of 6-8 with the heaviest weight you can list. Get at least 3 minutes of rest between each set. Another key element is rest after your workout. Make sure to get at least 48 hours of rest between muscle groups to fully recover and grow.

Alcohol Destroys Muscle Gain

2007-01-21T05:39:00.000-08:00

Too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains...

1) It negatively affects protein synthesis.
Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.The pic here shows how the testosterone level decreses with age.

3) It causes dehydration.
The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.
With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.

I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.

Arnold Schwarzenegger's Workout Routine

2007-01-21T03:04:00.000-08:00

The following is a sample exercise routine Arnold frequently used.

Mon, Wed, Fri
Chest: Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back: Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:Nonstop instinct training for 30 minutes

Tue, Thu, Sat
Biceps:Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:Same as Monday, Wednesday and Friday

Abs:Same as Monday, Wednesday and Friday.

Tricep Kickback workout

2007-01-14T17:13:00.000-08:00

Tricep kickbacks are the king of single arm tricep isolation exercises. Tricep kickbacks are great for hitting your triceps after close grip bench press.Out of all the tricep exercises, the tricep kickback has the biggest reputation for poor technique. If not performed correctly, the tricep kickback will not build your tricep muscles.

Starting Position: With a dumbbell in one hand stand next to a flat bench and position one knee on the bench, keep the other knee bent with the foot flat on the floor. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. Bend the arm holding the dumbbell and raise the elbow past the torso.

Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause, and slowly return to the starting position. Repeat until the set if finished, then perform with the other arm.

Gain tricep mass

2007-01-13T23:30:00.000-08:00

In general, you must first build triceps mass before you can refine it. If one of your primary training goals is to add mass to your triceps, it's a good idea to train them first in your workout. When you train them after chest or shoulders, you've already partially exhausted them, so you aren't able to target them as effectively for mass building.Training triceps before biceps or back can prove to be more effective.

Close-grip bench press. The close grip bench press is one of the best mass builders, as it allows you to use a decent amount of weight and target the triceps at the same time. Form is crucial.Often, people let their elbows travel out way too far. This can cause injury and reduces the effectiveness of the exercise.Instead, keep your elbows in close to the body to keep most of the stress on the triceps. When you bring the bar down, don't bounce it off your chest. Press the bar up with a controlled but explosive movement. At the top, hold the peak contraction, forcing your triceps to contract.When you go too heavy with the weight, you tend to recruit chest and shoulders and reduce the amount of work your triceps do.

Triceps press-down.

This is an excellent warm-up exercise to pump blood into the triceps.Its better to Keep your weight moderate and your reps high.

EZ-bar triceps extension.This exercise is also a capable mass builder. My preferred method is to perform them leaning against an incline bench set at 10 to 15 degrees below vertical. Sit against the seat, then scoot up so that the bar can extend over the top of the bench. Lower the bar until your elbows are bent to about 90 degrees, or until you feel a good stretch in the triceps. It's important to include at least one overhead movement when you work triceps, because this allows for a greater triceps stretch than other positions.

Dip. This is a good triceps mass builder and finishing movement, but dips can be a little tough on the shoulders if you have rotator cuff problems. Focus on using your triceps in this exercise.Keep control and avoid using momentum. Lower yourself slowly, and feel the stretch in your triceps. Press back up and contract your triceps without locking out your elbows.You won't be able to perform as many reps with this technique, but you'll build your triceps much more effectively.

To Gain Mass

2007-01-13T04:33:00.000-08:00

Eat and I Mean Eat a lot
Eating high calorie meals is probably the most important step in gaining mass. If you don't get enough to eat, you won't gain weight. You can't lift like a horse and eat like a bird and expect to gain weight it just doesn't work that way. That is why most bodybuilders eat four to six times per day to increase calories, protein, carbs., etc., and toincrease the absorption of nutrients. You may even want to try drinking a protein shake in the middle of the night toencourage additional muscle growth

Increase Sodium
This underestimated mineral plays an important role in overall muscle growth and by slightly increasing your daily sodium intake it helps increase water retention. Plus sodium enhances carbohydrate storage and amino acid absorption also improving the muscle's responsiveness to insulin.

Drink Water
Water is the best way to supplement a diet. It's mother natures ultimate supplement and without it you will go no where. It gives you proper regulation of food, vitamins, and minerals. It also helps you get the most out of your protein and carbs, by helping your body absorb it.

Cycle Your Diet
For two weeks eat an extra 2000 calories then go back to your normal calorie diet for the next two weeks, on and off. I have heard good stories about doing this. You will only eat the extra 2000 calories for two weeks because that's about how long it takes your body to adapt to it, and if it does you will not get the same benefit as you would if it was not adapted to it.

Use Creatine
Creatine will most likely help you gain mass. Plus with no side effects where can you go wrong. Be sure to drink plenty of water while your on it though, and just like any other supplement.(There are a lot of articles on creatine,do your research)

Rest
I love to sleep. You all need to if you want to put on some mass. Your body needs this time to re-cooperate. Get at least 8 hours of sleep a night.

Stop All Aerobics
In order to put on serious mass your gonna need to stop all of your aerobics. You need to keep as many calories and you can in your body and the aerobics will not help you do that. Remember every physical activity has a negative impact on building muscle.

Eat Meat
Tuna, Beef, Steaks....

Lift Hard
Your never gonna get that physique you want unless you lift and I mean lift hard. That doesn't mean to throw the weights around. Be sure to control your weight, control is very important. Be sure to use a weight that you can do 4 reps but no more then 6, heh this is the fun part, do 6 reps anyway. NOT CHEATING!

Gain bicep mass by Incline Dumbbell Curls

2007-01-12T22:46:00.000-08:00

This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

My fav tricep workout-Close Grip Bench Press

2007-01-12T20:20:00.000-08:00

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.It particullarly helps in gaining mass on your tricep.

Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.
(psst...do u want to know the history of dumbbels,you can read it here)

Jay cutler on commercial

2007-01-11T21:43:00.000-08:00

Jay cutler takes it to a commercial to endorse pinnacle carrer institute.The video is charismatic and i believe that they would have gained popularity.On taking a quick glance at the comments I choked laughing.The issue was all about the girls excessive nodding and the whole video setup.(you know where to find the comments)
Whatever is the case I respect jays interests.

How to get that flat stomach look ??

2007-01-09T22:58:00.000-08:00

By exercising your Transversus Abdominus Muscle.

This is the muscle in your abdomen that holds your stomach in giving you the flat belly look. This muscle acts like a corset around your tummy by holding your tummy in and if the muscle is weak, your belly will be distended more easily making your tummy looking much bigger than it should just like having a beer belly. This is one of the reasons why people have pot belly besides simply blaming it on tummy fat. This is the muscle that can help you get that flat stomach look. If you want to get that flat stomach look, you must strengthen this muscle.

Just to have a feel of how this muscle work, try blowing out all the air in your lungs and pull your tummy in. There, you have just used your transversus abdominus muscle to execute that movement.

Start the exercise by exhaling all the air from your lungs hard. At the same time, pull in your tummy as tight as you can and at the same time visualizing your belly button is about to touch your spine. Do breathe lightly in that position and hold the posture for about 45 seconds. Then repeat the exercise for a few more sets. You will then be teaching your abs muscle to continuously hold your tummy in giving you flat stomach look.

The beauty of this exercise is that you carry it out everywhere and anywhere without ever going to the gym. It is so discreet that people will not even notice you exercising even when you are waiting for the office lift or at your desk at work.

A more effective version of this exercise would require you to be on all fours in a crawling position. Then execute the exercise as described above except that this time, you are on your hands and feet. Do both exercises every other day and when combined with a fat loss routine of a proper diet, weight training and cardio exercises, you will get that flat stomach look in no time along with that glorious six pack abs.

I have come across many weight loss sites which repeatedly claim that their site is the best but i personaly recommend reading weight loss articles at www.fast-weightloss.blogspot.com

Weight training The Abdominals

2007-01-07T02:25:00.000-08:00

Read the primary "must know" information on abdomen worKouts and then proceed on.

Ab Exercises To Incorporate For Proper Ab Stimulation:

Weighted Crunches - Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.

Cable Rope Crunches -

Grab the tricep rope, kneel on your knees, and bend downwards,forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted Leg Raises -

Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

Seated Ab Machine -

Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Abdomen & Nutrition

2007-01-06T22:14:00.000-08:00

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand. If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window. But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorptionand digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Killer Abs

2007-01-06T00:47:00.000-08:00

Whether you are after the elusive 6-pack, or just looking to lose a bit of extra luggage you're carrying around the mid-section, there are 3 main areas(which are cardiovascular workout, nutrition and weight training) you need to focus on to achieve maximum abdominal development. Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.

Abdomen & Proper Cardiovascular Workout

You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Jay Cutler Vs Ronnie Coleman

2007-01-05T22:10:00.000-08:00

Many of you would have already seen this video of Mr.Olympia 2006 but i just wanted to make a note of my appreciation to ronnie. Jay has made a lot of improvements over the years especially his back.I think he still has a shallow lower back and overall back mass still lags behind Ronnie.

From the video here I vote Ronnie the winner. I think the masses have been calling for change for so long that the judges may be trying to send a message of mass is what you need to win the Mr.O but be careful how much mass you bring. Plus it diminishes the cries of once you're Mr.O no one else should show up until you retire.

Ronnie Coleman's Bicep Training

2007-01-05T20:52:00.000-08:00

I came across an article which is on ronnie colemans Bicep Training dating back to October 1995.His way of pursuasiveness warns his readers to stop off with barbell curl,but then you ask any trainer for a bicep routine and he would come up with barbell curl as his suggestion without much thought.(This is where the real controversy comes about).Ronnie then speaks highly on cable curls which is one of my favourites too.I strongly believe that to build big bicep it all lies with the person or his trainers experimentation.This article written by ronnie for flex magazine is a must read for bodybuilders.

Ronnie Coleman's Bicep Training

Preacher Curl with Barbell Workout for Biceps

2007-01-04T20:29:00.000-08:00

The Preacher Curl with Barbell workout helps you target the biceps. This high intensity big bicep workout will help you to develop massive biceps.

This exercise will help you focus your bicep workout. It forces you to limit your range of motion to just the limit you need to work the bicep muscle. It also prevents you from swinging your arms as you do when you do cheater curls.

The preacher bench helps isolate the biceps by locking the elbow into place. You can switch up the exercise by replacing the barbell with dumbbells. Whenever you see people with large biceps, you can bet they include the preacher curl in their workout. As i have already posted an workout plan for biceps,..refer. Breathe out when lifting the weights toward your body and breathe in when the weight is going down. The downward swing of the weight should be slow and controlled. You build larger bicep muscles on the downward swing.

Biceps - Preacher Curl

Sit on weight bench with Preacher Curl attachment

Hold barbell in your hands with your palms facing up.

Place elbows on the preacher curl pad

Extend arms

Curl the arm toward your body, keeping your elbows on the pad

Hold one secondExtend arms to starting positionRepeat 6 to 12 times.

For conditioning and good health do 2 sets

BodyBuilders do 3 to 5 sets

Biceps Workout- Hammer Curl

2007-01-03T22:42:00.000-08:00

The hammer curl is a great exercise for building your lower biceps muscles aswell as the upper portion of your forearm.

Dumbbell hammer curls are similar to dumbbell curls except your elbows are locked throughout the movement. Although dumbbell curls allow you to take advantage of the full range of motion, hammer curls are great in that they allow you to really isolate the brachioradialis muscle. This muscle runs from the lower portion of your bicep right into the top portion of your forearm, creating shapely arms.

To perform this move:

Stand with your feet hip width apart.

Grab a suitable sized dumbbell in each hand.

UPWARD: As you inhale, raise your forearms, ensuring that your upper arm stays almost glued to your side — don't let it swing out and don't swing your body back for extra force.

DOWNWARD: As you exhale allow the weight to slowly drop back to the starting position.

VARIATIONS: You can perform this exercise either standing up or sitting down on a bench. The main thing to keep in mind is to keep your body straight and not allow your arms to swing backwards and forwards. You can also perform hammer curls simultaneously, working both arms or lifting each arm individually.

Bicep workout routines

2007-01-03T05:52:00.000-08:00

The previous articles on ab workouts( part1 & part2 ) was so informative to my readers that i received overwhelming response asking for more.The one answer which i replied to them was " workout consistency". Every trainer has his own style of instructing when it comes to workout routines but not for bicep.Most ofthe bicep routine followed worldwide are simmilar.In this post i have worked out a workout plan which is designed to last for 24 weeks.Select the plan according to your level and follow the routine for the first 8 weaks.Once the 8 weeks is completed, you will have the knowledge to design your own bicep workout routine that suits you and your bicep building goals.

Beginner bicep workout - workout for first 8 weeks

Barbell bicep curl - 5 x 10 reps
Seated dumbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps

Intermediate bicep workout - workout for second 8 weeks

Barbell bicep curl / Dumbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbell curl on incline bench - 4 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps

Advanced bicep workout - workout for third 8 weeks

Barbell bicep curl / Seated dumbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Standing dumbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps

To get the full benefit of the bicep workout routines you need to eat the right food. For more information on what to eat to get the most out of the bicep workout routines read articles for Beginners, Skinny Males, Overweight Males.

Ab workouts part 2

2006-12-25T21:37:00.000-08:00

3. Stable blood sugar is the keyYou must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef,eggs,etc.).
Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn't matter where they come from. If there's extra. where's it going? Yup, you guessed it.
body fat!

This is not to say that what you eat is not important because it is, it just doesn't have that much of an affect when it comes to fat loss. Try to make healthy choices whenever possible, but don't feel like if you eat a cheeseburger it is guaranteed to be stored as fat.

4. Get the help of a professional
Unfortunately, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, "Am I happy with my current progress or condition?" If you're not, you should consider getting the help of a qualified personal fitness professional. Don't depend on the information you get from magazines or from your local gym/ health club. A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine. If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed here. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!

Ab workouts part 1

2006-12-21T05:59:00.000-08:00

If your goal is to thin your waistline and have a nice flat stomach, the first thing you need to do isdecrease / eliminate the layers of fat that are on top of your abs. The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

1. You must do some form of progressive strength training.The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:1-2 forward flexion exercises (crunch, sit-up, etc.)1-2 side flexion exercises (side bends, side crunches, etc.)1-2 rotational exercises (trunk rotations, standing twists, etc.)The abs, are muscles just like any other and should be worked at most 3 times per week.

You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).Warm up at easy pace 2-5 minutes then:
perform 30 seconds of hard work (almost as hard as possible) perform 1 minute of moderate work (recovery time-catch breath)repeat this process 6-10 times à Cool down at an easy pace for 2-5 minutes

(to be contd..)

Body Building Diet Plans For Overweight Males

2006-12-19T04:45:00.000-08:00

For the man who is trying to lose weight and tone his body, the best solution is a combination of diet, weight training and cardio activity. This can be a delicate balance, for you want to reduce your calorie intake so that your body begins to convert the fat that has stored to energy, while at the same time giving yourself enough nutrients to properly and effectively exercise.In order to achieve your goals, you need to realize that there is no quick, healthy solution. There may be some quick solutions, but they can be worse for your health than maintaining the weight. It is essential to maintain a healthy diet while trying to lose weight. As you are planning on exercising frequently, your body will require certain levels of proteins, energy and nutrients.You cannot just starve yourself and hope to accomplish anything through exercise. You will need to eat the proper sized portions of a balanced diet, paying particular attention to consume sufficient amounts of proteins, vitamins and minerals.

You also need to severely restrict your intake of junk food and excess fats. In order to lose weight while still gaining muscle mass, you cannot afford to consume any empty calories.

Unfortunately, many foods that are high in protein are also high in fat. Some better foods for you include egg whites (but not the fat and cholesterol filled yolks), most fish, and chicken breast. Another good solution is to use protein shakes. These, you can make yourself in a blender. A good recipe can be made from the following ingredients:

• Whey protein powder
• 1% milk
• low fat yoghourt
• banana
• frozen berries – usually blueberries or strawberries
• tablespoon of olive oil and/or flax seed oil

This low fat treat is a good source of protein and natural sugars – perfect for the quick boost before a workout or as replenishment afterwards. The olive oil and flax seed oil are added for their unsaturated and polyunsaturated fats respectively. While you are trying to cut back on fats as much as possible, the body still requires a small amount to function properly. Unsaturated and polyunsaturated fats actually have considerable health benefits when consumed in small amounts. Diet alone is not sufficient. Weight training will allow you to build muscles, which will increase your body’s metabolism and make it easier for you to keep the weight off. As well, a muscular physique is both healthier and of better appearance.

Cardio exercise like running, biking or swimming, will increase the rate at which you burn the fat, making you leaner and healthier. Plus, cardio exercise is required for a healthy heart, and all of us would like a ticker that just keeps on going

Bodybuilding Diet Plans For Skinny Males

2006-12-19T04:38:00.000-08:00

If you have a high metabolism rate, you may have trouble adding mass to your body. Obviously you need to consume more calories than you use in order to gain weight. However, pigging out on ice cream and potato chips will put that weight straight onto your gut. The trick is to eat sufficient quantities of the right foods, while maintaining a high level of activity.

Food can be broadly categorized into three groups – carbohydrates, proteins and fats. These, combined with nutrients (vitamins and minerals) and water, form the majority of your nutritional needs. Carbohydrates are materials that the body can break down easily for energy.
They consist of starches and sugars. Unlike what some diet plans would tell you, carbohydrates are essential and should not be eliminated from your diet. Fats contain some essential nutrients as well, and a portion of the right fats, mainly unsaturated and omega 3 fatty acids, are necessary for good health.

Protein forms the main building blocks of muscles. It is important when bodybuilding to consume enough protein to allow the muscles to repair themselves. The body is able to produce many, but not all of the amino acids that make up proteins.

Many bodybuilders believe that a diet high in protein is necessary to build muscle mass. However, consuming high levels of protein without doing sufficient exercise will cause the body to convert the protein to fat, which the body uses for long term energy storage.
In order to gain muscle mass you should consume just enough calories to satisfy your body’s metabolic needs and muscle growth requirements. The best way to do this is to carefully monitor your weight, body fat index, exercise level and calorie intake. What you want is a gradual increase in your body weight while maintaining a healthy body fat index.
There are no specific foods for gaining weight while body building. The best solution is just to eat more of the healthy foods that all bodybuilders eat. Conversely, bodybuilders trying to lose weight should still eat the same foods, just less of them.

Good sources of protein include:
- Egg whites
- Fish
- Chicken
- Beans and lentils
- Whey protein powder

Protein shakes are very popular among bodybuilders. They can be bought pre-made, or you can make them yourself by adding protein powder to a smoothy. Protein powder is available in many forms, with the two most popular being whey or milk based protein and soy based protein. Whey protein is generally considered superior due to its content of essential amino acids and the body’s ability to absorb it.

Bodybuilding Diet Plans For Male Beginners

2006-12-19T04:24:00.000-08:00

For those just starting out doing bodybuilding workouts, it may seem tempting to start a hard core diet just like what you would see a bodybuilder on TV eat, complete with raw eggs or nutritional supplements. However, in the beginning, it is best to stick to a simple, healthy diet which is high in carbohydrates, proteins, and fats, while low in processed foods.Some foods you might eat include eggs, lean meats, skim milk, and other lean sources of protein such as soy or fish. For more protein, you might add protein powder to a shake, but this is not necessary for a beginner.

For carbohydrates, eat fruits, vegetables, multigrain bread, and pasta. Avoid taking in too much fat, but you will still want some. If you are working out, you use up a lot of energy, and fat contains a lot of energy to feed the growing muscles. The fats in foods will also make them taste better. Peanuts and olive oils are good examples of healthy fats that you can take. These healthy fats are good for the heart, too, if taken in moderation. It is best to eat a variety of foods with each meal. Having a good diet means avoiding processed foods such as white bread, potato chips, peanut butter (except all natural peanut butter) and canned soups. Also, avoid too much fried foods.

The best way to ensure that you are efficiently using all the energy possible from the food is to eat multiple equal sized meals throughout the day. Many people tend to eat small meals for breakfast and lunch, and a large dinner. However, it is better to eat a large breakfast, and an average meal enough to fill you three more times per day making a total of four meals. Remember that it can take up to 20 minutes for your brain to realize that you are full, so eat slowly. As you increase your workout, you can slowly increase the amount of your protein intake, in order to allow more muscles to build. However, you do not need an excessive amount of protein to build muscle; your body will naturally build the muscle. In any exercise program, a lot of water must be consumed. Bodybuilders should drink about a gallon of water each day. For beginners, just start with the amount you normally drink and increase as you increase your workouts. Be sure to drink throughout the day. Avoid fruit juices which are not freshly squeezed, as they are generally very high in sugar. Just as you will have lapses in your exercise routine, you will probably have the occasional lapse in your diet. If you do, enjoy that meal or snack, and then try again for the next meal.

Bodybuilding Supplements

2006-12-19T04:11:00.000-08:00

Working out as a bodybuilder, your diet should contain 55-65% carbohydrates, 20-25% protein, and 15-20% fat. A great way to ensure your body gets the nutritional requirements needed when bodybuilding is to take nutritional supplements.They should not be used to replace foods, but to enhance your diet and provide extra protein, minerals, and vitamins. Most dietary supplements available for muscle growth are protein enhanced supplements, since protein is the building block muscle.

Once you've learned the basics of all around nutrition, meal content, and timing, you can progress further by directing some of your efforts towards targeted supplementation. Supplement your diet with purpose.
Decide what it is that you want to accomplish as far as physical goals or performance and direct your eating and supplement program towards that objective. Don’t just pop a handful of pills hoping they’ll do some good.

Amino acids are the building block of proteins. They aid in repair, growth, and maintenance of muscle tissue. These supplements will enhance your muscle growth results more than any other supplements available on the market. There are twenty-two amino acids that build protein. Not all are essential to your daily diet. The best forms of amino acids can be found naturally in meat, fish, dairy products, and vegetables such as legumes, peas, and grains. The eight essential amino acids are: phenylalanine, lysine, isoleucine, leucine, threonine, methionine, valine and tryptophan. Our bodies need twenty different amino acids, but we are able to make the other twelve kinds from these eight, which we must get from food. Protein-based drinks are also an available supplementation to people looking to enhance their diet and build the most muscle possible, along with weight training. You can also find protein supplements that are rich in amino acids and protein. There are two types of protein-based powder drinks available to bodybuilders. They can usually be found at your local nutritional center store.

Which protein base is right for you, egg based or dairy based? Egg based protein drinks are great for people that are lactose intolerant, and usually contain more protein levels than dairy based supplement powders.
One good supplement is made by Worldwide Sport Center, and called “Whey Supreme”. It’s L-Glutamine Enriched, high protein at 24 grams per serving, a low carbohydrate formula, mineral enhanced and only 120 calories per serving. Depending on your diet and nutritional needs, the correct formula for you need vary greatly.Keep in track with the forthcoming articles,they for sure are genuine information as this one.

Nutritional Supplements for Bodybuilding

2006-12-16T21:50:00.000-08:00

Advantages of Vitamin & Protein Supplements

When I first started seriously lifting weights I thought supplements were a waste of time and money. And, to some degree, I was right! However, as I learned more and experimented with my body I realised there was much to be gained from using vitamin and protein supplements.Bodybuilding SupplementsI have used heavy weight training for many years in order to improve other aspects of my life such as my martial arts and soccer training. So, even if you just weight train or bodybuild part time, you should be using a supplement of some kind to help support your natural diet.One factor we can take into consideration is that every single professional bodybuilder uses supplements of different kinds. And, all of them are huge! So, lets take a bit of a leaf out of their book.

High Protein, Healthy Diet is King

Let me start by saying that no matter how good your supplement is, if you have a rubbish diet your progress is going to be rubbish. It is so important to have a diet filled with high quality, natural proteins and other vitamins and minerals. Try to decrease the amount of man made food you eat each day and replace it with fruits, vegatables, milk, eggs and meats. Your health and your muscle gains will thank you later.

Protein Powder Supplements

There are so many different protein powders out there and many of them are way over priced. However, they can be important for the athelete/bodybuilder so it is worth taking the time to find the good ones and research the proper way to take them.

Advantages of Protein Powder:
1)You can get a high protein, low calorie meal which is good for fat loss

2)It is fast in terms of preparation time

3)It tastes like junk food

Disadvantages of Protein Powder:
1)It is heated during production so the protein molecules are not in tact. Many pure health professionals believe that damaged amino acids (heat changes their shape) are not as good as fresh proteins

2)You miss out on other nutrient that you would otherwise get from natural foods

3)It is expensive

Fat Loss Supplements

Most of the time fat loss supplements are a waste of time and money. They are full of junk you dont need and they can give you stomach irratation and leave you with an unhealthy appetite. For the most part, fat loss supplements are just appetite suppressions and just stop you wanting to eat as much. It could be said that this is counterproductive to losing fat as it slows down your metabolism! Again, I will leave the details for a future dedicated post.

Vitamin Supplements

Vitamin supplements, as I have said many times before, are a MUST for anyone who trains at all. With the modern world of take away, fast food and over produced junk snacks we are getting less and less vitamins and minerals from our daily meals. Everyone should be taking a good multi vitamin each day.

Build Big Strong Biceps

2006-12-13T05:29:00.000-08:00

In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore command the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let's talk about biceps.
Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form.

Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position.

Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look. Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard.
Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.

Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off.By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set. Remember to change the order of the exercises you perform after every few weeks to shock your biceps into new growth.You can always refer back to one of my posts which deals with proper weight-training.

Stretching & Muscles

2006-12-13T02:17:00.000-08:00

What is suppleness?

The ability to achieve a full range of movements – to turn, stretch, twist and bend – without any stiffness, aching or suffering a spine or joint injury is defined as suppleness. It is also known as flexibility.

What about it?
Suppleness or flexibility is an important part of your everyday life. Being supple means that you can reach up to take an item down from a bookshelf, for example, or bend down to tie your shoe laces, without feeling that your movements are restricted in any way. When you are young, you tend to take suppleness for granted. But as and when you start growing older, you need to spend a bit of time enhancing and maintaining your suppleness.

Anyone can start a daily routine of simple stretches at any age to restore or increase that flexibility to your muscles as well as joints. Some studies show that you are never too old to reverse the reduced level of suppleness that comes with the age. It really doesn’t matter as to how long it has been building up.

So how is suppleness achieved?
Suppleness is achieved by regular stretching of the muscles either by carrying out specific exercises or by actively participating in activities that take the joints through their full range of movement. Muscles are wrapped in connective tissues, which, rather like chewing gum, are resistant to being stretched when cold. For this specific reason, it is very important to attempt stretching exercises only when your muscles are warm. When stretching, a slight degree of tension should be felt in the muscle. Attempting to stretch too far may cause physical discomfort or even pain and can further result in an injury. So, in order to maintain your suppleness, stretches need to be held for at least ten seconds which gives connective tissues enough time to lengthen.

Don’t take it for granted.
Stretches should always be done slowly. Once you get familiar with the positions, you can develop your flexibility by relaxing in them for progressively longer periods. You will soon realize that as your muscles relax, they can be stretched further. However if you are not doing this sort of activity regularly, you will soon find your joints all stiffening up and your range of movements becoming much more limited. So don’t take exercise for granted. Always consult a physical instructor before you start something new.

Mens health magazines

2006-12-12T22:17:00.000-08:00

Here are a set of menshealth mags which where published from jan'06 to june'06.This mag is for sure a good read.

Download:
JanFeb2006

Fitness ebooks

2006-12-11T06:25:00.000-08:00

Its been quite a while i have staid from posting which i regret. I deeply apologize to the many readers of this blog. As a compensation i have herewith enlisted two links for direct download.Its all about technique and tempo,these two factors play majors in fitness,so i have made an effort in providing you guys these wanted ebooks.

Links for download:

Secrets To Peak Performance

International Fitness Association training Ebook

Top 10 Dangerous Bodybuilding Habits

2006-07-26T10:03:00.000-07:00

I just happened to step at this site which was quite impresive.
Those of you who think that their training sessions get over runned
by few consistent habits,then do read on here.

: :Deadlift: :

2006-07-15T00:21:00.000-07:00

One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body.
During the execution of a deadlift the calves are worked, and according to research, take approximately 10% of the initial loading as one pulls off the floor. The quads, hamstrings, and glutes are seriously worked as are the abs, spiral erectors, lats, traps and to a certain extent, forearms. Certainly the deadlift should be a key movement in anyone's routine where the goal is size, shape and power.

Excuses
The above being the case, why do some trainees shun the deadlift in favour of the lat machine or cable rowing? The answer basically is laziness. The excuses vary, but the underlying reason is normally the same. I've heard excuses like "I don't want to get a bad back," "Deadlifts thicken the waistline", "I'm saving my energy for dumbbell rows," etc, etc. For the weight-trainers who make these or other excuses, I would like to point out that Arnold, Franco and many of the all time greats, deadlifted - All of whom had great backs - all of them won Mr. Olympia titles. Yes, if you want depth and thickness added to your back then include deadlifts in your routine.
Once having made that decision remember that one can get too much of a good thing, in other words, do not overtrain this lift. The compound movements like the squat, bench press and deadlift burn up huge amounts of energy - Therefore do not train this lift more than once a week. It is interesting to note that some top American drug free deadlifters work this lift only once per fortnight with some very good results. Everyone is different so you might have to experiment a bit. Find out what works for you and then stick with it.

Techniques & requirements
Deadlifting isn't about running up to a bar, giving it a yank and then pulling like mad. I've unfortunately seen people lift like that, their style is abominable, their back is bowed like a u-bolt and they have a one way ticket to injury city. Of much greater value is to think carefully about your technique, draw up a plan and employ a sensible routine. Be sure that you fully understand the lift and that your technique is sound even on light weights. Listed below are 10 points of technique and requirements that should be borne in mind whilst embarking on a deadlift cycle.

1. When deadlifting always wear supportive trunks or pants.
2. Footwear should have as flat a heel and sole as possible.
3. Keep back flat at all times.
4. Keep hips low during the initial phase off the floor.
5. Set and maintain your position at the start of every repetition.
6. Keep the bar close to the body throughout the pull.
7. Look forward or slightly up at the beginning of the pull.
8. Start the pull with fully inflated lungs.
9. Finish the lift and breathe normally.
10. Make sure that at the top of the lift the shoulders are back, the chest is out, knees are locked and the body is erect.
11. Avoid any tendency to lean backwards.
12. Do NOT lower the bar back to the ground slowly. Keep the hands on the bar and let gravity take the weight down.

Weight training

2006-07-05T03:44:00.000-07:00

For getting the best results out of weight training, it does not only take to know about what exercises to do,there is a compulsion to know how to do it. Most of us are ignorant to know the core details of every set. I have seen people workout in the gym just by looking at others and not knowing what they are actually doing.There is an another group of people who think they are the best and thats going to be the fact which is going to make them miss a lot.The only solution is...keep pestering your trainer, learn from him rather conducting experiments on your own. Few tend to attempt weight far greater than they can handle (take Squats for example) and limit their range of motion so that they can handle the weight; the key is to find a weight that you can use during a full range of motion. Work your way up after you understand the form. If you are unsure of the proper form for a specific piece of equipment it is a wise idea to ask the trainer working at that facility.

Shrugs

It is hard to believe that people could do this motion unsuccessfully but it happens.The shrug (to hit your traps) should be done in a direct up and down motion, not a circular motion. I have watched people "roll" their shoulder in the same manner a tire rotates.Instead you should grab the weight, lift your traps until they feel like they are pressing against the back of your head and squeeze, then lower the weight and repeat.

Deadlift

The biggest problem that I seen with this exercise is not keeping the head up. People begin looking at the floor and never look ahead.This sets up your form badly as people who look at the floor almost always tend to curl their back. You want to keep your back straight. When you look ahead it puts your whole body in a straighter position. Remember to keep your head up, and back straight

Tricep pushdown

Much like the bicep curl, the elbows are a determining factor in the success of this exercise as well. Once again, you lock your elbows to your sides and push the weight down using your triceps. You extend your arms and squeeze and then bring the weight back up, stopping when your forearms are parallel to the floor.

An important note-- If you raise your arms more than parallel you are likely to begin using momentum to push the weight back down. Plus if you raise the weight too high, you may take the pressure off your triceps and begin using your lats to bring the weight back down. You must be targeted only on constantly pressurising your targeted muscle.There are few who raisethe cable all the way to the very top of the machine, it looked like a lat pull down,until they got half way down and then started using the triceps, and then went back to the top again, I was wondering what body part they were trying to hit, but then realizedthat they probably had no idea either.

Bicep Curl

This exercise performed by everyone, is often done with poor form. When you perform this exercise incorrectly (and most exercises incorrectly for that matter) you take the bicep out of the lift and allow other body parts to help pull. This is not ideal because in order for the bicep to grow it must be hit directly and as intensely as possible. Mistakes commonly made here are swinging the body and using momentum to aid in the lift, as well as moving the elbows while curling.
To perform the barbell bicep curl correctly the shoulders should be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come off the body you are changing the angel of the lift for your biceps and more importantly you are most likely allowing your body to swing when you lift.

If you swing the weight you are using the momentum of that swing to help you lift the weight instead of just pulling with the bicep. To correct this use less weight. You should be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If you cannot hold the weight at any one point in the range of motion odds are it is to heavy for you to lift properly.
Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very easy solution to this problem is to use the preacher. A preacher curl is much more difficult to cheat on and does an amazing job of isolating the biceps .

To build mass on your thighs

2006-07-04T00:29:00.000-07:00

I like to stay loose because I come from an athletic background , so I stretch for 15-20 minutes before training the quads. Flooding the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incroporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all.

I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose.

Since the legs are a very large, dense muscle group, it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Precontest, I might do as many as 10 sets of each exercise per bodypart.

I train quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be recovered before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for begineers or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you.

I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury.

For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation.

My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee liek rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward

Pre-exhaustive sets

2006-06-21T23:46:00.000-07:00

I recently found a very interesting article that mentions the use of pre-exhaustive sets which bodybuilders generally use to get "buff"(excuse the expression), it basically uses the main muscle for longer taking it to full exhaustion.

Eg. Before doing bench press working the chest, you should do a number of pre-exhaustive exercises such as wide arm dumbell flies which involves the surrounding muscles such as the arms etc. to assist in the development, then you should go onto the bench press which will isolate that the pectoral muscle and give it a longer workout allowing it to develop fully.

Read the entire article here

Incredible muscles

2006-06-19T07:37:00.000-07:00

How to gain weight

2006-06-11T03:57:00.000-07:00

Weight gain is something that isn't easy to do and you probably know this already.The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.

More tips for how to gain weight (extremely important!)

- Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low (saturated) fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, flax seed oil, etc.

- Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat. In order to know this information, you need to also track your body fat percentage!

- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. You're gonna need it!

Now the concern some people have about how to gain weight, is how to do it without putting on extra fat. Let me tell you how, YOU CAN'T! Unless you are using steroids, it is basically impossible to gain weight without putting on a little bit of extra fat. But hey, if you want to see some weight gain, Well then dont care about the little bit of extra fat you might put on while gaining. You will be able to burn that off later on!

History of Dumbbells

2006-06-04T04:21:00.000-07:00

The first type of dumbbell were probably nals from India, club shaped equipment that, like today's dumbbells, were usually in pairs. Nals were used for more than 1,000 years. Modern dumbbells were derived from 16th century churches in England, when men realized that pulling the weighted ropes that rang church bells resulted in larger muscles. The wealthy started installing these pulleys and weighted ropes in their homes. The pulleys and weighted ropes were called "bells." But because there were no real bells attached to the ropes, they began to be called "dumb-bells," as the bells were always silent. By the early 19th century, this equipment came to resemble the dumbbells of today. The pulley and ropes had disappeared, leaving only the weights.

Advantages of Dumbbells

Using dumbbells can improve balance and posture.

You do not have to climb on and off machines when you use dumbbells.

Dumbbells can take up less space than resistance machines or barbells, a real advantage if you work out at home and have a limited space.

You will have a great range of movement when working out with dumbbells than when working out with barbells.

Dumbbells can be safer than barbells when combining weight training and cardio training. If you loose your balance, it can be much safer to drop dumbbells than it is to drop barbells.

Adding dumbbells to you exercise routine on days that alternate with barbells will help prevent boredom.

Dumbbells are easy to incorporate into a cardio routine.

Using dumbbells allows you to work on one limb at a time rather than both of your arms or legs, simultaneously.

Dumbbells can be used to work out the entire body

Ab Workouts

2006-05-26T00:21:00.000-07:00

Introduction

Training of the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy. Gizmos and gadgets abound that are alleged to give you those coveted "six pack" abs. But here's how you can rationally train your abs to their absolute maximum limits of development using everyday gym equipment.

What Builds Abdominal Muscles
There is nothing unique about abdominal muscle as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are: high intensity of muscular overload progressive intensity from workout to workout proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1, above, how many people use them in a way that satisfies point 2?

Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't. To force new development you need to increase the intensity. You could add a few crunches every day but that really just increases duration, there is a better way to get fast results.

Why TV Abdominal Machines Are a Joke

You've seen all those exercise gadgets on late night TV - lightweight gizmos that make it easier for you to rock back and forth on the ground while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload but it's a trivial amount.

I have seen people who have progressed to the point of doing crunches with 200 pounds! That's the kind of power and level of development your abs are capable of. Really! So fiddling around cheap equipment or those belts that "stimulate" your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let's see two flashlight batteries generate the power to lift a man's torso and 300 pounds 20 times in one minute.

The Best Ab Exercises
I have tested common abdominal exercises and ranked them by their ability to deliver high intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs and others.

The winners were:
Weighted crunches
Weighted incline sit-ups
Weight sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Chose a weight that is so heavy you can only to 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears then contract your ab muscles into a crunch that raises the weight stack an inch or two. Chose a weight that is so heavy you can only to 8 to 12 reps.
As a further alternative you can lie on the floor and do a sit up or crunch while holding a barbell plate against your chest. The limitation of this exercise it that, as you progress in strength it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.
On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase it's time to add more days off between your workouts.

Conclusion

There is no mystery to developing your abdominal muscles to the limits of their genetic potential. And you certainly don't need quirky gadgets. High intensity exercises that can be progressed from workout to workout will have you sporting that six pack.

TO STAY IN SHAPE..

2006-05-17T06:56:00.000-07:00

Some people like to run while others like to walk. And often, those that run may soon find a better excuse to walk. Running or jogging is a great way to burn calories (approximately 100 calories for every mile ran), really works the cardio system, tones and shapes the legs and if your run uphill, attack those glutes too. Not everyone is built to run pretty or pain free. Improper body mechanics, whether by lack of knowledge or due to bone and joint structure can lead to injury, pain, and discomfort?
But if you approach running or jogging like any new sport it can be a wonderful addition to your arsenal of aerobic exercises. Now what do I mean by the approach? Simple - prepare, start out slow and steady, always ease into something new, don't be afraid to take a break and walk, stretch, and get plenty of rest before hitting the road or track again.

Program - 10 Laps -

What You Need:
A stop watch or watch with timer on it. A track to run on.
Knowledge Point:
On a typical "standard" track, 1 lap = ¼ of a mile. Hence 4 times around the track = 1 mile.

Before Running Or Jogging:
Make sure you stretch. Have a comprehensive arsenal of stretching exercises to use. Most important stretches would be for your lower back, shoulders, groin, hams, quads, and calves. Try to run in a decent pair of sneakers which are designed for running. Make sure your health is in good order.

Laps 1 & 2 (warm-up) Clockwise Direction:
Walk, don't run... 1st lap is intended to get your joints lubricated and muscles warmed up. On the 2nd lap try walking a little bit faster.

Laps 3 & 4 Counter Clockwise Direction:
Break into a slow jog. Complete both laps at a comfortable pace.
Crunches:Wait a second who said anything about ab work? Mine as well - while we are here! Perform 1-20 crunches (depending upon your ability)

Laps 5 & 6 (straight-a-ways & curves) Clockwise Direction:
On the straight-a-ways you will run as fast as you can without sacrificing form. Slow down around the curves (resume your slow jog or walk if you feel like you need the rest).
North, East, South, and West:Stand in the middle of the track (small deep purple circle in center of purple oval) run to the North edge of the track and run back to the center (small deep purple circle) and perform 1- 20 crunches. With little to no rest run to East side of the track, run back to the center and perform 1 - 20 jumping jacks.
With little to no rest run to the South side of the track, run back and perform 1 - 20 crunches. With little to no rest run to the West side of the track, run back and perform 1 - 20 jumping jacks.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.

Laps 7 & 8 Counter Clockwise Direction:
These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.

Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.Laps 7 & 8 Counter Clockwise Direction: These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.

Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
HAVE FUN JOGGING!

WANT A SIX PACK??

2006-05-14T02:53:00.000-07:00

Every model you see on TV has it: the 6 perfect ripples on the stomach and all the girls just melt at the sight. Now you’ve decided you want to be that guy that just drives the women wild. You’re going to do whatever it takes to get a six pack!

Conventional knowledge leads us to believe that the way to get a six pack is to sit-ups, and lots of them. The truth, however, is that you may develop very strong upper abs, but they may never show. The abs are muscles that hide behind a layer of fat. In order to see them, you must first work on removing the fat that hides these muscles. The proper way to do this is with cardio exercise like jogging, running, riding a bike or using the stair-stepper!

Try jogging at a constant rate for 15 minutes a day for a week. Increase the time by 5 minutes every week. If you think you can go longer or harder, do it. Be sure to avoid eating fattening foods, drinking soda and consuming too much sugar as it will only mask your hard work.
After you’re in a cardio routine, you can begin with the sit-ups or crunches. Get in a routine of doing sit-ups as soon as you wake up and right before you go to bed. Start with, for example, 50 each morning and night, and increase that number every week as well. If your muscles are sore, that’s great; you’re doing your job. The abs and the calf muscles are the only muscles in the body that can be worked day in and day out without worry of damage and need for rest.

Stick with the routine and you will see results in 1 or 2 months. Coupled with a strict diet, you can build your six-pack just in time for summer! If you wish to build more muscle and have a professional workout plan tailored to your needs, visit your local gym and enlist the services of a personal trainer. A membership to a gym is also a great start to losing weight and gaining muscle.

Body types insight

2006-05-13T03:47:00.000-07:00

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, andwatch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet.
Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

ADVICE:
When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress. Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and diet this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find as he/she gets older that some exercise and diet is needed if they want to continue to look good and be fit.

What is your Body Type

2006-05-13T03:27:00.000-07:00

ECTOMORPH
fragile

thin flat chest

delicate build

young appearance

tall

lightly muscled stoop-shouldered

large brain

Has trouble gaining weight.

muscle growth takes longer.

MESOMORPH
athletic

hard,muscular body

overly mature appearance

rectangular shaped

thick skin

upright posture gains or loses weight easily

grows muscle quickly.

ENDOMORPH
soft body

flabby underdeveloped muscles

round shaped

over-developed digestive system

trouble losing weight

generally gains muscle easily.

What is your body type then??

Bodybuilding and Fitness secrets

2006-05-11T08:43:00.000-07:00

If you’re a bodybuilder, there’s nothing wrong with wanting to get big; that’s part of what bodybuilding is about. But never go after size at the expense of symmetry. Remember, there’s a difference between being big and looking big.

All beginning bodybuilders, I find, are too interested in the scale and the tape as yardsticks of progress. They seem to think if they weigh or measure a certain amount, that this automatically produces a perfect build. Nothing could be further from the truth. What they don’t seem to remember is that they do not weigh or measure you on the physique stage; they determine the best build by shape, size, and symmetry.You might be thinking, “Well, I’m not a bodybuilder and you wouldn’t catch me dead onstage in one of those teeny “Speedo” bikinis, so why should I care about being symmetrical?” Here’s why: Bodybuilder or not, a physique with “classical” symmetry is beautiful by anyone’s standards (including the opposite sex). If you’re male and you only work on the “T-shirt muscles” (big arms and chest), you might look good in the gym in your T-shirt, but hit the beach in a pair of shorts and everyone will see the full, unsymmetrical picture. If you’re female and all you work on is your butt, hips and thighs, then when YOU hit the beach in a swimsuit or put on a sleeveless and or low cut dress, your lack of shoulder width and a svelte V-tapered, small-waisted torso will be right there for all eyes to see (not to mention the “grandmother arms” tricep flab that flaps in the breeze).
Lesson:

Work on symmetry and balanced develoment of all body parts, whether you’re male, female, young, old, bodybuilder, non-bodybuilder or anything in between.
One last word of caution:

Anabolic drugs are more likely to ruin your symmetry than improve it. Many pro bodybuilders today are massive but look terrible. For those who don’t consciously focus on improving symmetry, the drug use simply blows them further and further out of proportion. No matter how big they get, they don’t look any better. Strive for “mass with class” not just mass. Apply the tips you’ve read, and you’ll be surprised and extremely pleased with how radically you change your body shape. And just think of how much fun it will be when people start comparing your body to a Greek sculpture!

How To Develop A Classical Body Shape

2006-05-09T04:23:00.000-07:00

How does a man five feet six inches in height appear six feet tall standing alone at a distance?

How does he look like he weighs 215 muscular pounds when he barely tips the scale at 176 pounds?

Why does his waist look 28 inches, when its actual measurement is 32 inches?

How does he step onstage at a bodybuilding competition and blow away competitors who outweigh him by 20, 30 even 50 pounds or more?

Why does this man’s body look like a beautiful piece of classical sculpture, while much larger men look misshapen and blocky?

The answer — in a word — is symmetry.

The late Vince Gironda, trainer of champion bodybuilders and movie stars, was the true pioneer and master at the art of creating symmetry. He called it “cosmetic bodybuilding” or “creating an illusion.” Vince believed that adding muscle mass did not always improve the physique. “Size without shape is grotesque and the overall appearance is positively revolting.” However, when new muscle is added in a manner that enhances your symmetry, the result can take your breath away.

What is symmetry?

Symmetry refers to the qualities of balance, proportion, shape and classical aesthetics. It was first described by the Greek philosopher Pythagoras, who explained it in terms of mathematical relationships (which were also used to construct Greek temples). Leonardo DaVinci later expanded on and explained these concepts by way of his “Canon of Proportions” (also known as the “Vitruvian Man”). This illustration depicted a man standing with his arms outstretched within a circle and a square.
The perfectly symmetrical physique is often described as the “X” shape. The top of the X represents broad shoulders,
the “V” in the top half of the X represents a wide upper back, narrowing into a small waist with small hips; and the bottom half of the X represents long legs with a flowing outer quad sweep, full calves and upper thigh muscles that
seem to connect directly into the waist.

Genetics and symmetryMany people suggest that you must be born with a genetic gift in order to attain such a physique, and there’s a lot of truth in that statement. Three time Mr. Olympia Frank Zane was once asked, “You are particularly famous for your
body symmetry. Is there a special way that you train which gives you such great proportions?” Frank replied, “Blame it all on my parents. I guess I was just fortunate to have inherited good bone structure in the first instance.”
If you didn’t “choose” the right parents, what then? Don’t worry. There are specific qualities that create “the illusion” which are obtainable by all. Although not everyone is capable of developing the symmetry of Reeves, Zane or Labrada, every person can improve their muscle shape and symmetry above and beyond where it is today.
Some of the left-brained scientific types throw a tantrum the minute a bodybuilder mentions “muscle shaping.” It may be true that you can’t change your bone structure, muscle insertions or other genetic factors, but you can certainly change your overall body shape and improve your symmetry if you know how. In fact, that IS the very essence of what
bodybuilding should be.
Let’s now take a look at some of the specific strategies that can literally sculpt your body into a work of art. Balanced developmentAlmost everyone has a favorite body part or a body part that grows very easily. But favoritism in physique development can quickly destroy your shape. Frank Zane said, “The whole point is not to fall in love with one particular body part and throw everything else out.”
Many people believe that symmetry is the perfectly balanced development of every muscle in the body, but that’s only one aspect of symmetry. Having a huge upper body with toothpick legs makes you unsymmetrical, but there’s more to it than that.
Symmetry doesn’t always mean adding muscle evenly everywhere. Sometimes it means developing certain muscle groups to their absolute maximum, while minimizing others.
Low Body fatOne characteristic that will destroy anyone’s symmetry is excess body fat. It doesn’t matter how shapely your muscles
are if they’re covered with a layer of squishy lard. Body fat adds width and circumference in the hips and waistline, which is one of the quickest ways to destroy your symmetry. Even if you’re not one of the “genetically blessed” with
favorable bone structure and muscle insertions, reducing your waist size by losing body fat is a guaranteed way to improve your symmetry.

Tiny waist

The smaller your waist, the more of an “illusion” of symmetry you create. This is achieved mostly by fat reduction through nutrition and cardio. However, certain exercises can broaden the waist. Anything that builds the lateral obliques like dumbbell side bends, should be avoided. Certain athletes may use side bends for sports training purposes, but if symmetry is your goal, stay away from them.
Heavy squats can increase your hip and waist size too. This is especially true when performing the squat powerlifting style. If you are naturally thick waisted and wide in the hips with large glutes, avoid the back squat if you want to
improve your symmetry.

Broad shoulders

Broadening your shoulders creates the optical illusion of a smaller waist, even if your waist size doesn’t change. To see just how much of a difference this makes, take a sock or a ball of tissue, and stuff it inside your shirt on each side of your shoulders. Then look in the mirror. Even a small increase in width completely transforms your appearance. The portion of the shoulders you want to emphasize the most for symmetry is the lateral head of the deltoid. Most people overwork their front deltoids. They emphasize too many shoulder presses, front raises, and bench presses and not enough lateral raises.
I have never seen an exercise performed improperly more often than lateral raises. The most common error is to let the thumbs come up high and the elbows fall too low. The proper way to do lateral raises is to lead with the elbows and
keep the palms facing down. To activate the side deltoid even more, you can use the “pour the water” technique, where you internally rotate your arm so your little finger is slightly higher than your thumb. Larry Scott, the first Mr. Olympia, used this technique to help him build some of the greatest shoulders ever, even though he wasn’t genetically gifted in the broad clavicles department.

About me

2006-05-09T01:43:00.000-07:00

This is viswesh and iam quite well versed with the training procedures involved in fitness. When i started my workouts (dreaming of those giant muscles), everything went well for 3 days.. and after that my whole body started to ache. But i kept my hopes high, the training went on and on for 6 years. I did not stick to body building alone, there was hard core soccer,cricket,volley ball,squash,field events (100m,200m,hurldles etc), pole vault and it goes on.. My body did not remain in a built state at all, because it was strained and flexed to every sport. Thus experimenting with my body has become a passion. Now currently iam proud to have won 3 trophies for featuring the best physique. I have discovered many secrets underlying each fitness programme. The best way to get a proper figure is just sheer hardwork.

Always remember

"Once a person breaks the emotional shackles that hold his/her back, the road to personal freedom is only a short step ahead".

When i look at skinny structures, fat ones or even shaterred figures of gods creation, i would simply be asking myself "why dont these people understandthier body mechanism" anyway thier tight schedule, ignorance etc add up to it. This ignited the thought in me to put up a blog which gives out every detail in the field of fitness. Confidence is one major factor here, for ex.,i know many who buy a treadmill and work on it only for a week or so and then its the end. They think to themselves that its impossible,and with thier kind of daily routines its not possible to maintain thier figure. My only question is "Is not the body of your's YOUR'S".Its very easy and simple in taking care of your fitness. The links provided here might be usefull to many of you out there in search of information. I intend to deliver information and training strategies to people who are into this fitness arsenal.

contact me: wityvis@yahoo.com