tag:blogger.com,1999:blog-64958961117502887942024-10-24T18:17:35.377-07:00Nicorandil is used to treat angina (chest pain). Do not transfer tablets from the blister packs into other containers because they will degrade very quickly. The most common side effects are headache, flushing of the face, feeling sick, dizziness, weakness and muscle pain.Unknownnoreply@blogger.comBlogger465125tag:blogger.com,1999:blog-6495896111750288794.post-83911762740145650902011-10-24T04:24:00.001-07:002011-10-24T04:24:44.176-07:00 <br> <table class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;" align="center" cellpadding="0" cellspacing="0"><tbody> <tr><td style="text-align: center;"><img src="http://2.bp.blogspot.com/-C18zKb9CurQ/TqVIo8UYVwI/AAAAAAAAA8g/JYsfCl2BvcE/s1600/10126022-large.jpg" style="margin-left: auto; margin-right: auto;" border="0"></td></tr> <tr><td class="tr-caption" style="text-align: center;">Battlefield 3 review</td></tr> </tbody></table><br> The first reviews of EA's Battlefield 3 have gone live ahead of its release in the US tomorrow (October 25th) and in Europe on Friday (October 28th).<br> <br> EA's long awaited shooter currently has an impressive Metacritic average of 94 per cent.<br> <br> "Once players step out of that troop carrier and see the sun shining in their eyes like never before – once they see the light – they'll understand what a special game Battlefield 3 is," GameSpy noted in it's 9.5/10 review........ Read Full Article<b> <a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html" target="_blank">From Here</a></b><br><br><a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html" target="_blank"><b>Contain Reading</b></a>......<br><br><br><br><br><br><font size="2" color="#c0c0c0">keywords:<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 specs</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battle field 3,battlefield 3 rating</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 pc</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 download</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefeild 2 bad company</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 info</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 cheats</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 multiplayer</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 preview</font></a>,<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html"><font color="#c0c0c0">battlefield 3 pictures</font></a>http://79news.blogspot.com/2011/10/battlefield-3-review.html<a href="http://79news.blogspot.com/2011/10/battlefield-3-review.html">http://79news.blogspot.com/2011/10/battlefield-3-review.html</a></font><br>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-22198366606002241252011-10-24T04:08:00.001-07:002011-10-24T04:08:47.498-07:00<p style="text-align: center; clear: both;" class="separator"><a style="margin-left: 1em; margin-right: 1em;" href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html" imageanchor="1"><img src="http://2.bp.blogspot.com/-Pm2nLwfvr5E/TqVBsre3jVI/AAAAAAAAA8Y/bUMPa8CcHtk/s320/10126022-large.jpg" style="" border="0"></a></p><br>&nbsp;In today's Penn State football news, the Lions find themselves ranked behind West Virginia in the Lambert Trophy standings.<br><br>&nbsp;Elsewhere <a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html">Urban Meyer</a> discusses the coaching speculation with tampabay.com and former Purdue and ex-CD East punter Cody Webster's says he's going into PSU game with a chip on his shoulder....... Read Full Article<b> <a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html">From Here</a></b><br><br><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><b>Contain Reading</b></a>......<br><br><br><br><p><br> &nbsp;</p> <p><font size="2"><font color="#c0c0c0">keywords: </font> <a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"> <font color="#c0c0c0">urban myer</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban myers</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban florida</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyers</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer to ohio state</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer ohio state,urban meyer daughter</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer daughters,urban meyer s</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer steps down</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">florida urban meyer</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer house</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer s daughter</font></a><font color="#c0c0c0">,</font><a href="http://79news.blogspot.com/2011/10/urban-meyer-talks-coaching-speculation.html"><font color="#c0c0c0">urban meyer health</font></a></font></p> <br>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-45258960530676510282011-10-24T02:32:00.001-07:002011-10-24T02:32:35.780-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Weight training <i>properly</i> is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five <u> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">weight training tips</a></u> before you even step foot in the gym. </p> <p>1. Write down a realistic short term and long term goal.</p> <p>2. Make a commitment to stick to one program for <i>at least </i>12 weeks.</p> <p>3. Educate yourself prior to starting.</p> <p>4. Hire a trainer to teach you proper technique.</p> <p>5. Focus on gradual progression.</p> <p><br> <span class="h2"><a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> Weight Training Tip </a>#1: Goal Setting</span> <br> <br> Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.<br> <br> <span class="h2">Weight Training Tip #2: Commitment</span> <br> <br> The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, "It's not working..." and try another program. This will create a <i> failures </i>attitude and begin the deadly bad habit of <i>program hopping</i><br> <br> <span class="h2">Weight Training Tip #3: Education </span><br> <br> How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.<br> <br> <span class="h2">Weight Training Tip #4: Proper Technique</span> <br> <br> You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of "I think I'll try it on my own," or "My friend is going to teach me," or "I am self taught from watching others..." Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.<br> <br> <span class="h2">Weight Training Tip #5: Progression</span><br> <br> I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress. </p> <p><span class="h2">Conclusion</span> </p> <p>Make your weight training life easy by starting with the the above <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">weight training tips</a> and look forward to a rewarding and fruitful adventure in the gym. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-64732866439710649302011-10-24T02:31:00.000-07:002011-10-24T02:35:07.791-07:00<br> <p>In today's world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you're putting your body through torture.</p> <p><strong>Calorie Intake</strong></p> <p>The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long.</p> <p>If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.</p> <p><strong>Gradual Progression</strong></p> <p>Secondly, keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well. My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><strong>Celebrate With a 10% Meal</strong></p> <p>Another few fast weight loss tips are that you should always be incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track. You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track! </p> <p><strong>Smart Exercise Program</strong></p> <p>Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program. </p> <p><strong>Clear The Clutter</strong></p> <p>Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing. </p> <p>By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.</p> <p>Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-75753262666079112962011-10-24T02:30:00.002-07:002011-10-24T02:31:27.867-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don't worry, you aren't alone. You just need to start following these weight lifting rules. </p> <p>There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight. </p> <p>Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over. </p> <p>First, one of the <u>key</u> factors that skinny guys need to remember is that they must avoid volume work at all costs. <br> <br> <span class="h2">Rule #1:</span> <br> <br> Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't. </p> <p>You grow when you are resting and generally, the skinnier you are, the more rest you are going to need. </p> <p>Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets. </p> <p>No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.<br> <br> <span class="h2">Which brings us to Rule #2: </span><br> <br> Ditch the isolated exercises. Who needs them? You certainly don't. </p> <p>If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto.&nbsp; Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck?&nbsp; Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses. </p> <p>Become friends with those exercises and you will have new muscles in the picture soon enough.&nbsp; Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass. </p> <p>Now onto the next significant point. Cardio. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">Rule # 3.</span> <br> <br> I know, I know, you want to be big, but you don't want to be fat.&nbsp; Let's not worry about that at this point, because you and I both know you are a long ways from fat. </p> <p>Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.</p> <p>If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well.&nbsp; The only place you are to be intense is in the weight room. </p> <p><span class="h2">This leads to rule #4.</span> <br> <br> REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that.&nbsp; While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep. </p> <p>Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple. </p> <p><span class="h2">Get ready for rule #5.</span><br> <br> Technique.&nbsp; Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial.&nbsp; Not only that, but give him two weeks and a hundred bucks says he's out with back pain. </p> <p>You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself.&nbsp; If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you. </p> <p><span class="h2">And now, bonus rule #6</span></p> <p>Find a mentor.&nbsp; You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room.&nbsp; This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body.&nbsp; You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well. </p> <p>So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-47006222023839125592011-10-24T02:30:00.001-07:002011-10-24T02:30:37.758-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Think putting yourself on a muscle building diet has to be a painful process?&nbsp; Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results. </p> <p>The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.</p> <blockquote> <p><b>1.</b> Pull ups are better than pull downs. Duh. <br> </p> <p><strong>2.</strong> You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone. </p> <p><strong>3.</strong> Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger. </p> <p><strong>4.</strong> John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less.</p> <p><strong>5.</strong> Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing." </p> <p><strong>6.</strong> The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode!</p> <p><strong>7.</strong> Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions. </p> <p><strong>8.</strong> The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!"</p> <p><strong>9.</strong> I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on...</p> <p><strong>10.</strong> I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off. </p> <p><strong>11.</strong> People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes... </p> <p><strong>12.</strong> Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!</p> <p><strong>13.</strong> The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.</p> <p><strong>14.</strong> Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome. </p> <p><strong>15.</strong> It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too. </p> <p><strong>16.</strong> Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys. </p> <p><strong>17.</strong> Only take training advice from those who have trained themselves at a high level or make their living training others at a high level. </p> <p><strong>18.</strong> A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best. </p> <p><strong>19.</strong> I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree. </p> <p><strong>20.</strong> Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking. </p> <p><strong>21.</strong> Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again. </p> <p><strong>22.</strong> Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results. </p> <p><strong>23.</strong> Money is a jealous and deadly god. Money can create freedom but it will not set you truly free. </p> <p><strong>24.</strong> Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.</p> <p><strong>25.</strong> Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list. </p> <p><strong>26.</strong> Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life. </p> <p><strong>27.</strong> I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication. </p> <p><strong>28.</strong> Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts. </p> <p><strong>29.</strong> Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once.</p> <p><strong>30.</strong> Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed. </p> <p><strong>31.</strong> No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity. </p> <p><strong>32.</strong> Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue. </p> <p><strong>33.</strong> Write everything down. This will help clarify your goals and use the past to replicate the future. </p> <p><strong>34.</strong> Find a mentor. They will accelerate your learning and take you closer to your goal. </p> <p><strong>35.</strong> Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.</p> <p><strong>36. </strong>Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!</p> <p><strong>37. </strong>Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree. </p> <p><strong>38. </strong>I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?</p> <p><strong>39. </strong>The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism. </p> <p><strong>40. </strong>If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls. </p> <p><strong>41. </strong>If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row. </p> <p><strong>42. </strong>Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes...</p> <p><strong>43. </strong>You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same. </p> <p><strong>44. </strong>In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.</p> <p><strong>45. </strong>Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus. </p> <p><strong>46. </strong>I am still waiting to see the massive amounts of muscle people fear to lose when dieting.</p> <p><strong>47. </strong>You don't know what you don't know. </p> <p><strong>48. </strong>If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning. </p> <p><strong>49. </strong>You will get the exact same thing this year if you keep doing the same thing you did last year. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> </blockquote> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-23248714307769038082011-10-24T02:29:00.003-07:002011-10-24T02:29:57.907-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like "Skinny Mini," "Scrawny," "Tooth Pick," "Twiggy," and in my own personal case, "Skinny Vinny!" </p> <p>Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:</p> <p><br> <span class="h2">6. Learn Proper Technique First</span> <br> <br> How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much! </p> <p>I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!</p> <p>Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.</p> <p><span class="h2">7. Stretch Just As Much As You Lift</span> <br> <br> Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which <i>more is better. </i> Stretching is one of the only habits that can <i>not </i>be over trained.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, <i>in the trenches, </i> experience, I would suggest stretching <i>at least </i>the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.</p> <p>Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!</p> <p><br> <br> <span class="h2">8. Focus On Bodyweight Strength First</span> <br> <br> It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, "You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight." I would have to fully agree.</p> <p>What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to <i>body weight training</i>, you will be blown away by how quickly your weights climb when you introduce loading.</p> <p><span class="h2">9. Keep Your Workouts Under 1 Hour</span> <br> <br> Unless you are in a teen bodybuilding competition for <i>the longest workout possible, </i>it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for <i>mirror workouts (</i>that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always <i> trump </i>longer less intense workouts.</p> <p>Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater <i>work load. </i> The more work you expose your muscles too, in a shorter amount of time will improve your <i>muscle density. </i>Your bodies ability to tolerate greater workloads.</p> <p><span class="h2">10. Develop Full Range Of Motion</span></p> <p>Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.</p> <p>What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.</p> <p>Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.</p> <p><span class="h2">Conclusion</span></p> <p>If you are serious about doing <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">teen bodybuilding</a> safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding success!</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-47005430554493212011-10-24T02:29:00.001-07:002011-10-24T02:29:47.224-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic. </p> <p>So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:</p> <p><br> <span class="h2">1. Avoid Steroids</span> <br> <br> Duh! This might sound obvious and if you have not been offered steroids yet, make your stand <i>now </i>and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.<br> <br> <span class="h2">2. Focus On Clean Eating </span><br> <br> Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what <i>clean eating </i>is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!<br> <br> <span class="h2">3. Avoid One Body Part Workouts And Focus On A Full Body Workout </span></p> <p>A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time. </p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">4. Emphasize Your Conditioning</span> </p> <p>Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid <i>one body-part bodybuilding </i>style workouts. They don't emphasize your <i>fitness </i>or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity. </p> <p><span class="h2">5. Stick to Basic Supplements</span> <br> <br> Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!" All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements. </p> <p><span class="h2">Conclusion.</span> </p> <p>Stay tuned for part two when I reveal the next top five tips to successful <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">teen bodybuilding.</a></p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-13165986177627616622011-10-24T02:28:00.003-07:002011-10-24T02:28:49.337-07:00 <p>This is probably my biggest issue with World of Warcraft – it is not a problem with the game itself. No, I love the game; I've been playing it since 2004 and haven't been lured away by any other game since. I've leveled up five characters to Level 85 for Alliance and two for Horde and no one looks forward more to the new content myself, but that doesn't mean I necessarily like having to go through low level content time and again whenever I level a new character. After 7 times through (in reality this is more like 20 times through if you include the times I've started and stopped) with different characters, I'm dead tired of starting over and it's even worse with new classes.<br> <br> Which is why a product like the one over at ElitistGuide.com had me all sorts of excited. If you've read any other class guides before, you know they usually don't offer much – I've seen guides that provide a decent amount of information about the talents and others that spend twenty pages on race selection, but none of them really touch on everything you need to know for the class and still leave me wondering what I should be leveling up at 20 and where to look for gear at 30. <br> <br> But, over at ElitistGuide, I found a new product that actually touches on pretty much everything I need to know. Some guides are for beginners and others for veterans, but these class guides hit on every aspect of the class from start to end-game and that immediately makes them stand out. When you play a game like World of Warcraft as much as I have and there are still parts that you have not yet experienced, having to dig through boring introductory information can be mind numbing. These class guides skip right past those details while not acting like you know everything. So, you learn that a Mage's best leveling spec is Frost and that the gear you want is going to be from drops until you hit level 50, but you aren't beat over the head with it – it's a nice change of pace. <br> <br> Basically, if you're still looking at your account dreading starting yet another new character because the Shaman or Paladin is just a bit too complex and you just don't feel like being pwned outright in world PvP, you need to visit ElitistGuide.com today and take a look at these guides. The best part too is that if you are a beginner and know you will need more than one guide, they're offering a hefty discount for buying all 10. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://9df0c52-knhsbuf8x2uc2ptt0e.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-2840389550923582252011-10-24T02:28:00.001-07:002011-10-24T02:28:22.151-07:00 <p>How many class guides have you seen online already for World of Warcraft? There are quite a few of them out there to be sure. I can attest to that. But, the fact of the matter is that most of these so called class guides are little more than regurgitated stats and info from official strategy guides and the official WoW forums. I can find that information on my own in about ten minutes and sure as heck wouldn't spend $30 for it. There are a couple of exceptions out there, but then you end up spending entirely too much and still get a bunch of fluff just to make guides look larger than they are. <br> <br> So, why then would I come to you with what I think is the best class guide I've yet seen and recommend that you check it out? It's a simple matter really. I have never seen a class guide or set of class guides that so thoroughly outlines every little aspect of the class and presents it in an easy to read, professional matter. For that matter, how many professionally written guides can you think of out there for WoW at all? They pretty much all read the same – as though one of us, the avid gamers of the world, spent a few hours typing out instructions between raids. They're solid, but ridiculously hard to read and can give you a splitting headache.<br> <br> Fast forward through my second guide completed from ElitistGuide and not only do I not have a headache from reading this little puppies, but I have leveled up two new classes and used them to great effect. The talent spec recommendations are top notch, the gear suggestions (while not as long as I would like – who can afford all purple gear right off the bat?) are dead on, and the PvP section is probably the most detailed and useful I've ever read, actually walking you through how to fight each of your foes in PvP, by class…for every class. That's 81 different strategies laid out for you in all 10 guides and they are for the most part dead on. <br> <br> Pretty much, with ElitistGuide, you get a guide that was written by one of the game's true great writers. He has not only captured all the detail I've always looked for in a class guide, he's done so in a way that is easy to read and reference, pleasant to come back to, and not filled with an interminable volume of useless fluff that makes my head hurt. I don't often recommend these kinds of things (who really wants to spend more money when they pay a monthly fee already), but for the shear amount of time you save, opponents you will pwn, and the understanding of your class you will gain, you cannot pass up the opportunity over...</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://9df0c52-knhsbuf8x2uc2ptt0e.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-7984528900927611962011-10-24T02:27:00.003-07:002011-10-24T02:27:41.113-07:00<br> <p>What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king! </p> <p>To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that's a solid combo!</p> <p><br> <span class="h2">What is creatine?</span> <br> <br> Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. <u><a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> Creatine</a></u> is simply a mechanism that allows you to <i>work harder </i>and <i>out do </i>your previous workouts.<br> <br> <span class="h2">How do I take creatine? </span><br> <br> To <i>load </i>or <i>not to load, </i>that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons: </p> <blockquote> <blockquote> <p>· Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.</p> <p>· Method 2: 3-5 grams a day for the long term.</p> </blockquote> </blockquote> <p>It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of <i>loading. </i>This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with <i> higher dosages.</i></p> <p>Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.</p> <p><span class="h2">What kind of creatine should I buy?</span> <br> <br> With all the fancy <i>bell and whistle </i>creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that's the good stuff. </p> <p>There has much debate about creatine purity and it is not accepted that not all creatine is created equal.</p> <p>Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">Should I take creatine with sugar?</span> <br> <br> Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.<br> <br> <span class="h2">Conclusion</span><br> <br> Creatine, is by far the <i>king of the jungle </i>when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the <i>academic debate</i> associated with creatine use. Just do it!</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-33354737475299434112011-10-24T02:27:00.001-07:002011-10-24T02:27:09.102-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary. </p> <p><br> <span class="h2">But I Thought Glutamine Was A "No Brainer" Supplement?</span> <br> <br> Creatine is a 'no brainer' supplement, protein powder is a 'no brainer' supplement, multi vitamins and fish oils are 'no brainer' supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym! </p> <p>Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. <i>But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!</i></p> <p>So here is where I will make my stand. <strong>Glutamine has no muscle-building effects whatsoever.</strong> Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting. </p> <p><span class="h2">Glutamine 101</span> <br> <br> Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.<br> <br> <span class="h2">Glutamine Claims</span> <br> <br> I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:<br> <br> "...glutamine helps with weight training and prevents muscle soreness..."<br> <br> "...you need glutamine to repair your muscles."<br> <br> "...supplemental glutamine can help prevent your body from losing muscle."<br> <br> "...glutamine is not worthless. I train with bodybuilders every day and they recommend it."<br> <br> "Glutamine is the most important supplement for bodybuilders..."<br> <br> "It boosts immune function which helps you recover from colds much quicker.."<br> <br> "Taking large amounts of glutamine before a workout contributes to huge pumps..."<br> <br> "Glutamine assists in situations of trauma which contributes to faster recovery..."<br> <br> <span class="h2">What Glutamine Sales Reps Are Afraid Of You Discovering</span> </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><br> <br> Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general. </p> <p>Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly). </p> <p>Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary: </p> <ul type="disc"><li>&nbsp;Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don't cause enough muscular damage during your workouts to justify its use. </li></ul> <ul type="disc"><li>A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day? </li></ul> <ul type="disc"><li>The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22 </li></ul> <ul type="disc"><li>Many claim that glutamine helps increase your 'pump' by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8 </li></ul> <ul type="disc"><li>It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary. </li></ul> <ul type="disc"><li>In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window! </li></ul> <p><span class="h2">So Is Glutamine A Worthless Supplement?</span> </p> <p>Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe. </p> <p><span class="h2">When Glutamine Is Worth Using</span><br> <br> David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget: </p> <ul type="disc"><li>Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help. </li></ul> <ul type="disc"><li>During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation. </li></ul> <ul type="disc"><li>During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind. </li></ul> <ul type="disc"><li>" Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples. </li></ul> <p><span class="h2">In Conclusion</span></p> <p>At the start I stated that, "Glutamine has no muscle building effects whatsoever." After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.</p> <p>Save your money and put it towards food if you are motivated to gain muscle weight.</p> <p>I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the 'expert' at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-26201066395676349572011-10-24T02:26:00.001-07:002011-10-24T02:26:36.613-07:00<br> <br> <p>The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it's own email account! </p> <p>The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, "I should be able to 'see' my abs if I have low body fat." I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound. </p> <p><span class="h2">Abdominals Are A Muscle, Too!</span> <br> <br> You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?</p> <p>The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!</p> <p><span class="h2">Prioritize By Sequence</span> <br> <br> If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say "Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...". I completely disagree with this and often reply, "Show me the evidence." The typical response is "Nobody does abdominals first...". That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention. <br> <br> <span class="h2">Prioritize By Frequency</span> <br> <br> What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently. </p> <p>How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <table border="0" width="75%"> <tbody><tr bgcolor="#cccccc"> <td><strong>Purpose</strong></td> <td><strong>Frequency</strong></td> <td><strong>Intensity</strong></td> <td><strong>Volume</strong></td> <td><strong>Reps</strong></td> </tr> <tr> <td>Injury Prevention</td> <td>5-7x a week</td> <td>Low </td> <td>1-4 sets</td> <td>20-30 </td> </tr> <tr> <td>Hypertrophy</td> <td>4x a week</td> <td>High</td> <td>6-12 sets</td> <td>8-12</td> </tr> <tr> <td>Maintenance</td> <td>2-3x a week</td> <td>Medium</td> <td>3-6 sets</td> <td>10-20</td> </tr> </tbody></table> <p><br> If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. </p> <p><span class="h2">Divide Your Abdominals Into Two Separate Workouts</span></p> <p><strong>To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:</strong></p> <p><strong>• Truck Flexion (upper abs)<br> • Hip Flexion (lower abs)<br> • Rotation (obliques)<br> • Lateral Flexion (obliques)</strong></p> <p>The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.</p> <p>Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals "...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree..."</p> <p>I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:</p> <table border="0" width="75%"> <tbody><tr bgcolor="#ffff99"> <td><strong>A</strong></td> <td><strong>B</strong></td> <td><strong>C</strong></td> <td><strong>D</strong></td> </tr> <tr> <td>Trunk Flexion</td> <td>Rotation</td> <td>Trunk Flexion</td> <td>Rotation</td> </tr> <tr> <td>Hip Flexion</td> <td>Lateral Flexion</td> <td>Hip Flexion</td> <td>Lateral Flexion</td> </tr> </tbody></table> <p>Even though you are training each movement twice per week, you will perform different exercises for each workout. </p> <p><span class="h2">Use A Variety Of Functional Exercises</span></p> <p><strong>The Top 3 Hip Flexion Exercises:</strong></p> <ol><li>Lying Hip Raise</li><li>Incline Hip Raise</li><li>Hanging Hip Raise</li></ol> <p><br> <strong>The Top 3 Trunk Flexion Exercises:</strong></p> <ol><li>Swiss Ball Crunch</li><li>Weighted Swiss Ball CruncH</li><li>Weighted Cable Crunches</li></ol> <p><br> <strong>The Top 3 Rotation Exercises:</strong></p> <ol><li>Russian Twist</li><li>Weighted Russian Twist</li><li>Weighted Cable Crossover</li></ol> <p><br> <strong>The Top 3 Lateral Flexion Exercises:</strong></p> <ol><li>Lateral Flexion on back extension machine</li><li>Lateral Flexion with medicine ball over head</li><li>Lateral Flexion with medicine ball and twist</li></ol> <p>Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next. <br> <br> <span class="h2">Conclusion</span></p> <p>You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-59965197845656690582011-10-24T02:25:00.003-07:002011-10-24T02:25:59.524-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three 'little-known' muscle building tips will accelerate your muscle gains immediately! </p> <p><br> <span class="h2">4. Never Train More Than 2 Days Consecqutively</span> <br> <br> But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs. </p> <p>Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?</p> <p>If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.</p> <p><span class="h2">5. Go Home If You Are Not Stronger Than Last Workout</span></p> <p>Multiple choice question:</p> <p>Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?</p> <p>A. Your body had not fully compensated from the previous workout and required a longer recovery period.</p> <p>B. Who cares! You toughed it out and made the most of the workout.</p> <p>C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.</p> <p>If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.</p> <p>The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:</p> <blockquote> <blockquote> <blockquote> <p>1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.</p> <p>2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.</p> <p>3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.</p> <p>4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.</p> <p>5. You will lose motivation and grow frusturated and confused because of your lack of progress.</p> </blockquote> </blockquote> </blockquote> <p>This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.</p> <p>To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!</p> <p><span class="h2">6. Find a mentor</span> <br> <br> What does this have to do with <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">muscle building</a>? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickets way to achieve success is to find somone who has gone before you and done what you want to do – and model them.</p> <p>So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountablity, a formal system, time and financial comittment and assessment of performance.</p> <p>A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of comittment and accountablity on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.</p> <p>The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!</p> <p>Serioulsly consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-2710568252588113732011-10-24T02:25:00.001-07:002011-10-24T02:25:31.486-07:00<font style="font-size: 13pt;" size="2" face="verdana, Courier New, Courier, mono"><strong></strong><br> <br> </font> <font style="font-size: 10pt;" face="verdana, Courier New, Courier, mono"> Infertility can be defined in two ways: as inability to conceive after a year of regular sexual intercourse without contraception, or as repeated ectopic pregnancies, miscarriages or perinatal loss. Male and female specific factors account for about 30% of the infertility causes (individually);the combination of male and female causation leads to an additional 20% and the remaining 20% are caused by uncertain origins. <br> <br> When one is dealing with infertility, as much as it is important to strictly follow the rules of the treatment, it is equally important to make sure that you have the correct diagnosis of the root cause of your condition. In this article you will find a broad outline, enumerating the various probable causes of infertility. <br> <br> Why it is important to determine the causes.<br> <br> Infertility may be caused due to a multitude of factors at a time, or it may be the result of perhaps the deviation of a certain single factor from its premeditated path. Since misdiagnosis can often lead to further fertility complications, the very first step of treating and curing infertility depends largely on indentifying the root cause right in the beginning of treatment.<br> <br> The broad causes of infertility in females may be listed as follows:<br> <br> . Anovulation: In females, ovulatory problems are the most common causes of infertility. The failure to ovulate may be due to a number of factors: <br> <br> o Hormonal imbalance is the most frequent cause of anovulation; when the ovaries produce immature eggs, pregnancy becomes impossible.<br> <br> o Women with polycystic ovaries suffer from a decreased secretion of FSH and increased secretion of LH and testosterone; therefore polycystic ovarian syndrome may lead to anovulation in women. <br> <br> o Approximately 20% of the cases of infertility occur due to the malfunctioning of the hypothalamus, the gland which controls hormonal stimuli, resulting in immature eggs. The pituitary gland is responsible for the regulation of LH and FSH, and its malfunctioning produces immature eggs.<br> <br> o Damage to the ovaries caused by previous surgeries, ovarian cysts, tumors and infections may lead to production of immature eggs as well. <br> <br> o Premature menopause and follicular problems are also responsible for anovulation.<br> <br> . Improper functioning of fallopian tubes: Viral and bacterial infections of the fallopian tubes are the primary cause of their malfunction. <br> <br> Appendicitis and colitis are abdominal problems which lead to blockage of the fallopian tubes. Tubal damages may also be caused by previous surgeries, which render the tubes incapable of passing eggs. Ectopic pregnancy, which occurs within the tube, is a potential threat to life that also causes tubal damage. Congenital tubal defects are rare, but not impossible to come across as causes of infertility.<br> <br> . Use of drugs: Smoking, drinking and using other drugs have been known to decrease the chances of getting pregnant.<br> <br> . Problems in the Immune system: This problem includes autoimmune reactions in the body and the creation of antisperm antibodies which exterminate sperms. Natural killer cells, which when present in excess, can damage the embryo in the uterus. The antinuclear antibodies cause inflammation of the uterus when present in excess. The presence of antisperm antibodies in the female's body kills off the sperms before they can fertilize the egg.<br> <br> Although the causes of infertility are many, they are fairly easy to overcome, especially when diagnosed in the early stages. Using a holistic approach, comprising of the prescribed medicines, following a healthy diet, regular exercise, abstinence from alcohol, nicotine and other drugs, stress management, acupuncture etc. guarantees positive results. Due to the complex and multifactoral nature of infertility, the problem can be solved permanently only by dealing with it in the holistic way, which tackles all the root causes of this condition rather than focusing on specific triggering elements. </font> <p align="center">&nbsp;</p> <p align="center"><b><span style="font-size: large;"> <a href="http://b4432y40sqeudtah55kgheuu65.hop.clickbank.net/"> <font color="#0000ff"> Get Your Copy Now</font> </a></span></b></p> <p align="center">&nbsp;</p> <p align="center"><br></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-45194181781442016182011-10-24T02:24:00.003-07:002011-10-24T02:24:51.859-07:00<font face="verdana, Courier New, Courier, mono"><font face="Tahoma"><strong></strong></font><br> <br> </font><font face="verdana, Courier New, Courier, mono">Prior to discussing the complexity linking the chances of contracting Candida infections with pregnancy, we'll take a brief glance at the initial physiological reasons for the yeast infection ailment. However the question still needs to be answered, does pregnancy make a woman's body even more at risk concerning yeast infections? Many women about to give birth are worried about this. The truth is that Candida infection is twice as probable during pregnancy compared to situations outside of pregnancy. </font> <p><font face="verdana, Courier New, Courier, mono">Yeast infection in the vagina is characterized by thick, white vaginal discharge with the appearance of cottage cheese and discomfort while having sex. Almost three-quarters of women in western nations will be afflicted by this kind of infection once in their lifetime and many of them will have to continue enduring<br> chronic Candida infections. As a matter of fact, Candidiasis, or yeast infection, is a fungal infection appearing locally or systemically with particular impact on women in western countries. The most frequent kind of yeast infection is vaginal infection of which the typical symptoms include a burning feeling and itching<br> especially around the vaginal area. </font></p> <p><font face="verdana, Courier New, Courier, mono">Candida exists to a greater or lesser degree in the intestinal and genital tracts of most people, but fungal overgrowth can bring on painful and debilitating consequences and also significant health complications. Yeast in this medical context means single-celled fungi. The common name, Candida, applies to the strain of fungi often seen in the human body under normal conditions as well.<br> Different elements which may be internal, external, lifestyle-related or psychological then directly or indirectly form the context in which Candida multiplication comes about. As with many other medical problems, Candida overgrowth comes about because of group of factors and related interactions.<br> <br> In addition, emotional stress affecting many women when pregnant and while expecting a child may as a consequence degrade the immune system and increase the chance of yeast overgrowth. </font></p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://61c959xzfokz9z3huann9tew9w.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><font face="verdana, Courier New, Courier, mono">Pregnant women also often develop fixations on sugar-rich or white flour containing foods. As traditionally, pregnant women are allowed, even pushed to obey such cravings, these sugars and refined carbohydrates increase even more the threat of yeast infection powered by these sugary environments. </font></p> <p><font face="verdana, Courier New, Courier, mono">In pregnancy, a woman's body undergoes changes at several levels including hormonal, physiological and psychological. These changes conspire to engender excessive Candida overgrowth and the accompanying symptoms. Pregnancy-induced hormonal changes modify the vaginal context and make fungi more likely to grow beyond acceptable limits.<br> <br> Ignoring Candidiasis can lead to systemic yeast infection, with significant negative effects both in terms of quality of life and overall well being. Since pregnant women may not use many of the antifungal medications or antibiotic treatments available to others, it is even more important to find another solution for candidiasis during this moment of childbearing. Finding a remedy for candidiasis in expecting women is crucial, because otherwise infection can be communicated from the mother to her baby through the birth canal during pregnancy or during<br> childbirth, or afterwards via breast-feeding. </font></p> <p><font face="verdana, Courier New, Courier, mono">The holistic approach using modifications in dietary and lifestyle changes and eliminating toxins, can stop all types of yeast infection and also prevent their recurrence safely and effectively for pregnant women and the babies that they are carrying. Did you hear the news about the 100% natural holistic methods that<br> can be used to remedy yeast infections permanently and safely? <br> <br> Pregnant womenwho want a complete and lasting answer to candidiasis can use holistic methods to rid themselves of this condition by taking a set of specific home remedies to relieve the symptoms and by using holistic all natural guidelines that address the fundamental issues to tackle the real problem.&nbsp; </font></p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://61c959xzfokz9z3huann9tew9w.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><font face="verdana, Courier New, Courier, mono"><br> <br>&nbsp; <br></font></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-69644689243476046912011-10-24T02:24:00.001-07:002011-10-24T02:24:29.260-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply... </p> <p>The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!</p> <p>In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008. </p> <p><span class="h2">Creating a Safe House</span> <br> <br> Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices. </p> <p>Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise. </p> <p>The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:</p> <p><span class="h2">The Fridge and Pantry Makeover </span><br> </p> <p>Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.</p> <p>Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.</p> <p><span class="h2">Here's What to Dump in the Garbage</span></p> <p>It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.' </p> <p>However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p align="center"><b>GET RID OF THESE FOODS </b></p> <p><b>SODAS AND JUICES</b> - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water. </p> <p><b>HIGH FAT PROCESSED MEAT</b> - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein. </p> <p><b>FROZEN DESSERTS AND ICE CREAM</b> - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup. </p> <p><i>You're better off spicing up your meals naturally without all the sugar and extra empty calories.</i> </p> <p><b>MOST PROCESSED FOODS</b> - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. <b>If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body.</b> Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost! </p> <p><b>CRACKERS</b> - refer to the above but you get to choke down a mouthful of sodium too.</p> <p><b>WHITE FLOUR PRODUCTS</b> like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.</p> <p>A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour? </p> <p><b>BAKING SUPPLIES</b> - more chemicals to wreak havoc on the human body. </p> <p><b>POTATO CHIPS</b> - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals. </p> <p><b>MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS</b> - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date. </p> <p><b>Here's What to Add to the Kitchen</b> </p> <p>Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy. </p> <p>Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle. </p> <p align="center"><b>ADD THESE FOODS </b></p> <p><b>BEVERAGES</b> - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda! </p> <p><strong>BONELESS CHICKEN BREASTS</strong> - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat. </p> <p><strong>COOKING SPRAY</strong> - Only buy the ones made from canola or olive oil </p> <p><strong>CHEESE</strong> - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. <b>Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.</b> </p> <p><b>DRIED FRUIT</b> - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious. </p> <p align="center"><b>Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with <u>hydrogenated oils as an additive.</u> </b></p> <p><b>EGGS</b> - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed. </p> <p><b>EGG WHITES</b> - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes. </p> <p>Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs. </p> <p><b>EXTRA LEAN GROUND SIRLOIN</b> - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground. </p> <p><b>FRUIT</b> - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.</p> <p><b>Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.</b> </p> <p><b>GREEN TEA</b> - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best. </p> <p><b>GRAINS</b> - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran. </p> <p><b>LEAN TURKEY AND CHICKEN SAUSAGE</b> - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat! </p> <p><b>LEGUMES</b> - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal. </p> <p><b>MEAT, POULTRY AND FISH</b> - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats. </p> <p><b>MIXED NUTS</b> - These are easy calories and a great source of good fat to balance out your meals. <b>The best sources are walnuts, almonds, cashews, pecans and peanuts.</b></p> <p><b>SAUCES AND CONDIMENTS</b> - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal. <br> <b>Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.</b> </p> <p><b>SALMON</b> -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins. </p> <p><strong>SPICES</strong> - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life. </p> <p><strong>VEGETABLES</strong> - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. <b>Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.</b> </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">Secret Tip When Grocery Shopping</span><br> </p> <p>You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the '<b>forbidden aisle</b>.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats. </p> <p>Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance. </p> <p><span class="h2">Create a Nutritional Plan and Follow It</span> <br> <br> Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have. </p> <p>Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years... </p> <p>One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!' </p> <p><span class="h2">Replace Old Habits With New Habits</span><br> </p> <p>Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world! </p> <p>The <b>'sick-cycle'</b> is the term I use to describe the continuous cycle of poor choices. <b>When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.</b> </p> <p>It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work! </p> <p>Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. <b>Knowing what to do is not enough.</b> In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT! </p> <p align="center"><b>"A bad habit never disappears miraculously;<br> it's an undo-it-yourself project."<br> </b>-Abigail Van Buren- </p> <p align="center"><b>HERE ARE SOME PRACTICAL TIPS<br> TO HELP YOU CREATE NEW HABITS: </b></p> <blockquote> <p><b>1. Post your meal plan on the fridge. </b>If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot. </p> <p><b>2. Prepare your meals in advance.</b> Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them. </p> <p><b>3. Buy a cooler and Tupperware containers.</b> Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler! </p> <p><b>4. Buy your supplements in bulk.</b> How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting. </p> </blockquote> <p><span class="h2">Failing to Prepare Is Preparing To Fail</span><br> I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved? </p> <p>When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it! </p> <p><span class="h2">Decide To Be Successful and Take Responsibility. </span></p> <p>I learned this philosophy from the Australian strength coach Ian King. It goes something like this:</p> <blockquote> <p><i>"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action." </i></p> </blockquote> <p>This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.</p> <p><span class="h2">POWERFUL! </span></p> <p>Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say. </p> <blockquote> <p><i>"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes." </i></p> </blockquote> <p>Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.</p> <p> <img src="http://www.vincedelmontefitness.com/images/victory_victim.gif" alt="" border="0" height="328" width="396"></p> <p><br> Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.</p> <p>Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!</p> <p align="center"><b>THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL. </b></p> <p>So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire. </p> <p>Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-21954974150185155572011-10-24T02:23:00.001-07:002011-10-24T02:23:48.391-07:00<br> <p>Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you're looking for is extremely important. <br> <br> Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. <br> <br> While you can't differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.<br> </p> <p><span class="h2">Type A Fast-Twitch Muscle Fibers</span> </p> <p>The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. <br> <br> For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. <br> <br> They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. <br> <br> The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds. <br> </p> <p><span class="h2">Type B Fast-Twitch Muscle Fibers</span> </p> <p>The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. <br> <br> This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. <br> <br> For example, if you were to sprint 100 meters, you'll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.<br> <br> Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><br> <br> These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities. <br> <br> <span class="h2">Slow Twitch</span> </p> <p>Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. <br> <br> This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. <br> <br> These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. <br> <br> They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.<br> <br> They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.<br> <br> These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate. <br> <br> <span class="h2">Training The Muscle Fiber Types</span> <br> <br> So, now that you're familiar with the three major classes of muscle fiber types, it's time to recognize how you would train each effectively. <br> <br> Since type A are your primary force generators, if you wish to get a higher performance from them you'll need to train using exercises that require you to max out your effort for a short period of time. <br> <br> Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities. <br> <br> Next, to train your type B muscles fibers you'll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. <br> <br> For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. <br> <br> Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you'll want to focus on simply going 'longer'. <br> <br> If you're a runner, try and run longer. If you're a biker, bike longer. If you're a swimmer, swim longer – you get the point. <br> <br> This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. <br> <br> So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. <br> <br> Doing so will allow you to make the most out of your training program so you get the exact results you're looking for. </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><br> </p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-53541762506707682252011-10-24T02:21:00.004-07:002011-10-24T02:22:04.831-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Do you pass by the magazine stands in the<br> store and envy the bodies of the cover models? More and more women today are<br> coveting this body type; strong and muscular while still being feminine. Gone<br> are the days where strong women are seen as too masculine and unattractive. <br> The female fitness body is here to stay. </p> <p>Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham. </p> <p>Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel! </p> <p><br> <span class="h2">First things first. Pink Weights.</span><br> <br> If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet. </p> <p>The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster. </p> <p>Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now. </p> <p>Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller. <br> </p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><br> <span class="h2">Next comes cardio.</span><br> <br> Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time. </p> <p>This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not. </p> <p>Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be. </p> <p>The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio? </p> <p>The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well. </p> <p>This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.<br> </p> <p><span class="h2">Now. Bring on the carbs.</span><br> <br> Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way. </p> <p>The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up! </p> <p>So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above. </p> <p><span class="h2">Get rid of your fat phobia.</span><br> <br> One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels. </p> <p>How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake. </p> <p>When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain. </p> <p>Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat. </p> <p>So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important). </p> <p><span class="h2">Work Those Glutes</span><br> <br> Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises. </p> <p>Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train. </p> <p>So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-30320531845812034662011-10-24T02:21:00.003-07:002011-10-24T02:21:39.200-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p><font face="Tahoma">Here are four 'little known' <i>how-to-action-steps </i> that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!</font> </p> <p><font face="Tahoma">Are you sick and tired of people telling you how to gain weight. It probably sounds like this:</font></p> <blockquote> <blockquote> <p><font face="Tahoma">"All you have to do is eat, eat and eat some more to gain weight..."</font></p> <p><font face="Tahoma">"Weight gain is just a matter of eating..."</font></p> <p><font face="Tahoma">"You just gotta overload your metabolism to gain weight fast..."</font></p> <p><font face="Tahoma">"You can't build a house without the bricks and mortar for gaining weight..."</font></p> </blockquote> </blockquote> <p><font face="Tahoma">Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old reguritated blah, blah blah advice that only <i>tells </i>you what to do and does not reveal real world practical </font><i><font face="Tahoma">how-to-action-steps.</font></i></p> <p><font face="Tahoma">If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself...</font></p> <p><font face="Tahoma">People, predispositioned to skinniness, are commonly referred to as "hard gainers." This is the <i>cool </i>way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!</font></p> <p><span class="h2">It's not totally your fault you are skinny...</span> <br> <br> <font face="Tahoma">In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!</font> </p> <p><font face="Tahoma">Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very 'muscle-unfriendly genes' can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.</font></p> <p><font face="Tahoma">Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!</font></p> <p><span class="h2">Skinny guys must play by a different set of rules. </span> <br> <br> <font face="Tahoma">If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,</font> </p> <blockquote> <blockquote> <p><font face="Tahoma">"Taking advice from someone who can gain muscle weight </font><i><font face="Tahoma">easily,</font></i></p> <p><font face="Tahoma">is like taking money advice from somone who inherited a fortune</font></p> <p><font face="Tahoma">or is making money illegally."</font></p> </blockquote> </blockquote> <p><font face="Tahoma">You must think outside the box and give up the excuse of being a "hardgainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you <i>do</i> have the potential to build an impressive physique that turns heads and even intimidates!</font></p> <p><font face="Tahoma">If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'undeweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.</font></p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">Four simple <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">how to gain weight</a> <i>action steps</i> to start growing like a skyscraper!</span> </p> <p><b>1.</b> <b>Double it up.</b><br> </p> <p>One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.</p> <p>Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by <i>doubling it up!</i></p> <p><b>2</b>. <b>Live your life around food.</b></p> <p>Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.</p> <p>Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.</p> <p>Lastly, don't be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!</p> <p><b>3. Use BIG eating equipment.</b></p> <p>If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get <i> big </i>and <i>huge</i>, you are going to require large amounts of food most likely close to double of what you are currently eating.</p> <p>So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than "under eaters." If you struggle to complete a meal than a bigger serving on a bigger plate will look small!</p> <p><b>4. Never train hungry.</b></p> <p>How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?</p> <p>I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!</p> <p>After dropping the 45 pound plate on my foot out of shock they reassured me, <i>they were not hungry.</i> I sometimes screamed back, "Yeah, that's because your metabolism is in starvation mode and shut right down you skinny pencil neck!"</p> <p>I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?</p> <p>Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and <i>take action! </i>Are you with me?</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-75312779944032129602011-10-24T02:21:00.001-07:002011-10-24T02:21:07.741-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge? </p> <p>Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">how to build muscle and gain weight quickly.</a></p> <p>However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!</p> <p><span class="h2">'Hardgainer' - Dump the title!</span> <br> <br> As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.</p> <p>This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.</p> <p>If you're lucky maybe you will build 3 - 5 pounds of muscle a year...</p> <p>I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'</p> <p><span class="h2">'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'</span> <br> <br> You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!</p> <p>I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.</p> <p>Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.</p> <p><span class="h2">But it's easier telling everyone that you are a 'hard gainer.' Right?</span> <br> <br> This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>The deadliest mindset in the world.</p> <p>Consider this. It's like saying, "I can't afford it." This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, "How can I afford it?" By constantly saying, "How can I afford it" or "I can afford it," you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.</p> <p>If you examine these two statements, you will see that "How can I afford it?" opens your mind to examining the possibilities of accumulating wealth. "I can't afford it," on the other hand, closes your mind to any possibility of attaining what you desire.</p> <p>Let's make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, "There is no such thing as a 'hard gainer'" you will be able to bring out the muscular person inside of you. By saying, "I am a hard gainer" you are reinforcing the small and weak person who was already there.</p> <p><span class="h2">Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?</span> <br> <br> No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I'm not talking 3 or 5 pounds of muscle a year. I'm talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.</p> <p>The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a 'untapped reservoir with explosive muscular strength.'</p> <p>Many personal development coaches stress the principle, 'you get what you focus on.' Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don't believe that you can succeed then what chance do you have?</p> <p>Focus on believing in yourself and your abilities and re-classify yourself as a 'consistent gainer' or an 'unstoppable gainer' or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-70439254653020908912011-10-24T02:20:00.001-07:002011-10-24T02:20:39.862-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>Do you truly know how to build muscle and gain weight quickly? </p> <p>If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.</p> <p>I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.</p> <p>If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who's spending a few thousand dollars a month on steroids?</p> <p>Or maybe you're taking advice from someone with great genetics? That's like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!</p> <p>Here are a few simple tips to show you - the skinny guy - <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">how to build muscle and gain weight quickly</a> :</p> <p><br> <span class="h2">Train like a barbarian!</span> <br> <br> Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it's no surprise that you do not stand out in a crowd and are still spinning your wheels. </p> <p>The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the 'zone' and crashing through previous training limits.</p> <p>Here are some tips on how to 'train like a barbarian':</p> <blockquote> <blockquote> <p>1. Treat every single set like it is your last set.</p> <p>2. Treat every single rep like your life depends on it.</p> <p>3. Wear a stop watch and ensure that you keep the rest period honest.</p> <p>4. Wear a sweater so you can't stare at yourself in the mirror.</p> <p>5. Wear a head set on that tells others 'do not disturb.'</p> <p>6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.</p> <p>7. Train with an intensity that scares the gym shorts off of every person in your path.</p> </blockquote> </blockquote> <p>Are you starting to get the picture? There is a philosophy that simply states, "You get what you focus on." Focus on training like a barbarian and you will soon start looking like a barbarian!</p> <p><span class="h2">Give your muscles a reason to grow!</span> <br> <br> Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, "Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?" </p> <p>Don't get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:</p> <p><b>1. HEAVY HEAVY HEAVY!</b> Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.</p> <p><b>2. VOLUME VOLUME VOLUME!</b> Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.</p> <p><span class="h2">No more program hopping!</span> </p> <p>Sure, it's easier to test drive a program for a few weeks and than say it does not work and move on to the next latest 'breakthrough' program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed. </p> <p>The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.</p> <p>Find a program and study the details of it's full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it 'perfect.' The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-5658168258235771772011-10-24T02:19:00.000-07:002011-10-24T02:20:00.920-07:00<span class="btext2"><p><strong><br> </strong></p> </span> <p>The "Guns."&nbsp; The "Pythons."&nbsp; "Thunder" and "Lighting."&nbsp; The "Rockweillers."&nbsp; There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep!&nbsp; Bulging biceps - every guy wants them.&nbsp; Count me in this group.&nbsp; </p> <p>The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps.&nbsp; Training biceps has become almost an 'obsessive addiction' in the gym.&nbsp; I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms.&nbsp; I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror.&nbsp; I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club!&nbsp; I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'&nbsp; </p> <p>Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many.&nbsp; In the "Skinny Arms" defense, the allure of peaked, mountainous biceps will never go away.&nbsp; Why should it?&nbsp; The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!</p> <p>My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?</p> <p>Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights. </p> <p><span class="h2">Problem #1&nbsp; with bicep training – More is not always better</span> <br> <br> If doing 4 sets is better than 3 sets, why don't you just do 10 sets?&nbsp; Even better, why don't you just train them all day?&nbsp; It has been said before, but it obviously needs to be said again: "Less is often more."&nbsp; Especially if you are not gifted with "muscle-friendly" genes.&nbsp; </p> <p>Your goal of each weight training workout should be to simply 'out do' your last workout.&nbsp; Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise.&nbsp; Not to Nazi-torture the muscle for another hour. </p> <p>I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.&nbsp;</p> <p><span class="h2">Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training! </span><br> <br> Problem #2 ties in with problem #1.&nbsp; The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym.&nbsp; This attention and perception that you are doing something beneficial is deceiving.&nbsp; Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.</p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><span class="h2">Problem #3 with bicep training – Not focusing on increasing your overall strength</span> <br> <br> Some of the biggest guys I know rarely even train their arms.&nbsp; What they do though is put a strong emphasis around increasing their chest, back and shoulder strength.&nbsp; If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.&nbsp; </p> <p>However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link.&nbsp; This is another reason to take a lower volume approach to arm training.</p> <p><span class="h2">Problem #4 with bicep training – Using the same bicep exercises every time</span> <br> <br> Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls.&nbsp; According to the pros, these two exercises have built more huge guns than any other exercise in the world.&nbsp; I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.&nbsp; </p> <p>I have no problem using these two exercises under one condition – you are getting stronger from week to week.&nbsp; As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing.&nbsp; Aim to build your barbell curls up to 110 pounds for a few "slow speed" sets and your dumbbell curls up to 50 pounds for a few "slow-speed" sets that involve zero rocking and swaying.&nbsp; </p> <p>Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar.&nbsp; You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:</p> <p><strong>Bicep Exercise 1:</strong>&nbsp; "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.&nbsp; </p> <p><strong>Bicep Exercise 2:</strong> "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.) </p> <p><strong>Bicep Exercise 3:</strong>&nbsp; To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls.&nbsp; Don't underestimate these two exercises in the slightest. </p> <p><span class="h2">Problem #5 on biceps – Not enough tension on the muscle </span><br> <br> I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue.&nbsp; &nbsp;Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.&nbsp; The biceps have a very strong response to "constant tension," which means you should never give them a chance to breathe.&nbsp; Keep the bar constantly moving without pausing at the top or bottom.&nbsp; Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over.&nbsp; Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth.&nbsp; Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.</p> <p><b><u><span style="font-family: Tahoma; font-size: 14pt; color: blue;"> <a target="_blank" href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> VIEW OR DOWNLOAD<br> </a></span></u></b> <a target="_blank" href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <b><u><span style="font-family: Tahoma; font-size: 16pt; color: blue;">4- Week Bicep Prioritization Program - CLICK HERE</span></u></b></a></p> <p>Weight Training Program Notes:</p> <ul type="disc"><div> <li>Notice the simplicity of the workout structure.&nbsp;This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.&nbsp;</li> </div></ul> <ul type="disc"><div> <li>The power of the program is found in the principle of prioritization by sequence on the first pull workout.&nbsp;Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most "fresh" times – at the start of the week and at the start of the workout.</li> </div></ul> <ul type="disc"><div> <li>Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.</li> </div></ul> <ul type="disc"><div> <li>Notice the slow speed movements.&nbsp; Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.</li> </div></ul> <ul type="disc"><div> <li>On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight.&nbsp; On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.&nbsp; </li> </div></ul> <ul type="disc"><div> <li>Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same.&nbsp; It is not necessary to do more sets or more reps.&nbsp; Focus on increasing more weight under the same set, rep, tempo and rest prescription.<p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> </li> </div></ul> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-34148702152497960002011-10-24T02:17:00.002-07:002011-10-24T02:18:04.744-07:00<span class="btext2"><p><strong><br> </strong></p></span>Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss. <p>Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains. </p> <p><b>This couldn't be any further from the truth however...</b> </p> <p>Training too much, or at too high of an intensity <i>will</i> lead to over-training. </p> <p>Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout. </p> <p>The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article. </p> <p><br> <span class="h2">The Effects of Over-Training on Bodybuilders</span></p> <p align="left">First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.</p> <p align="left"><b>The Effects of Over-training on the Nervous System</b></p> <p align="left">Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:</p> <div align="left"> <ul><li>Higher resting heart rate</li><li>Weak appetite</li><li>High blood pressure</li><li>Weight loss</li><li>Trouble sleeping</li><li>Increased metabolic rate</li><li>Irritability</li><li>Early onset of fatigue <br> &nbsp;</li></ul> </div> <p align="left">if you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.</p> <p align="left"><b>The Effects of Over-training on Hormone Levels </b></p> <p align="left">Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body.&nbsp; Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.</p> <p align="left">Over-training has been show to:</p> <div align="left"> <ul><li><i>Decrease</i> testosterone levels</li><li><i>Decrease</i> thyroxine levels</li><li><i>Increase</i> cortisol levels <br> &nbsp;</li></ul> </div> <div align="left"> The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. &nbsp;<p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> </div> <p align="left"><b>The Effects of Over-training on the Immune System</b></p> <p align="left">perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.</p> <p align="left">Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.&nbsp; Simply put, this means that if you are in a state of over-training, you are much more likely to get sick.&nbsp; Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.</p> <p align="left"><b>The Effects of Over-training on the Metabolic System</b></p> <p align="left">Here is a list of how over-training can&nbsp; effect the metabolic system.&nbsp; These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:</p> <div align="left"> <ul><li>Micro tears in the muscle</li><li>Chronically depleted glycogen levels</li><li>Slow, weak muscle contractions</li><li>Depleted creatine phosphate stores</li><li>Excessive accumulation of lactic acid</li><li>Extreme DOMS (delayed onset muscle soreness)</li><li>Tendon and connective tissue damage</li></ul> <p>So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.&nbsp;&nbsp;</p> <p>Now let's take a look at the different types of over-training, and what we can do to prevent it. </p></div> <p><span class="h2">Is it Worse to Over-Train With Cardio or Weight Training?</span><br> &nbsp;</p> <p align="left">Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.</p> <p align="left">Here are some of the reasons why:&nbsp;</p> <div align="left"> <ul><li>In order to grow, muscles must fully recover from their last workout, every workout.&nbsp; If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! </li></ul> <ul><li>Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. </li></ul> <ul><li>It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.</li></ul> <p>I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.&nbsp; </p> <p>The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.</p></div> <p><span class="h2">How do I Determine if I'm Over-training?</span></p> <p>Determining if you're currently over-training is fairly simple. &nbsp; If you're in tune with your body, you can often see the signs of over-training before they get serious.&nbsp; If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.</p> <p>If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.&nbsp; </p> <p>Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.&nbsp; </p> <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p><b>Has your physical performance improved compared to your last workout?</b></p> <p>For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week.&nbsp; This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training.&nbsp; You nave to re-asses your program and make modifications so that you see progress <i>every</i> workout.&nbsp;</p> <p><span class="h2">How Can I Prevent Over-training?</span></p> <p align="left">n order to avoid over-training, you need to take a multi-facited approach.&nbsp; Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration.&nbsp; Now let's take a look at each of those factors in more detail.</p> <p align="left"><b>Correct Training Volume</b>&nbsp;</p> <p align="left">Determining the correct training volume can be difficult, especially when you are first starting out.&nbsp; You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.</p> <p align="left">You need to use your own judgment in this case, based on your recovery ability and your recovery methods.&nbsp; Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.</p> <p align="left">This is where many people go wrong though.&nbsp; You begin your workout and realize that you have not fully recovered.&nbsp; You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.</p> <p align="left">As hard as it may be, skipping the workout is the right way to go.&nbsp; Just turn around and go home!&nbsp; Your body is telling you that it needs more rest, and you <i>must</i> listen to it!&nbsp; </p> <p align="left">There is no point in training at a lower intensity, further breaking down the muscle tissue.&nbsp;&nbsp; By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.</p> <p align="left"><b>Proper Nutrition</b></p> <p align="left">Your diet plays a huge role in your muscle building program.&nbsp; It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.</p> <p align="left">Here are some dietary recommendations that will limit the chance of over-training:&nbsp;</p> <ul><li>Do not skip breakfast.&nbsp; This is one of the most important meals of the day.&nbsp; Skipping breakfast is very catabolic, and can promote muscle loss.</li><li>Never let yourself get hungry.&nbsp; If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.</li><li>Unless you are trying to build muscle <em>and</em> lose fat, make sure you have eaten prior to your training session and are not hungry.</li><li>Have the largest meal of the day within an hour after your workout.&nbsp; Do this every single workout!</li><li>Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.</li><li>Eat every 2-3 hours to ensure that your body remains in an anabolic state.</li><li>Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.&nbsp;<p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> </li></ul> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6495896111750288794.post-27394126215567143792011-10-24T02:17:00.001-07:002011-10-24T02:17:33.212-07:00<br> <br> To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer. <br> <br> <span class="h2">Determine Where You Are Starting Before You Start To <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/">Get Ripped</a></span> <br> <br> If you do not have the ripped body of your dreams than you are either one of two people: <br> <br> 1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat. <br> <br> 2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage. <br> <br> To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio. <br> <br> <span class="h2">How To Get Ripped With Weight Training</span> <br> <ul><li>Skinny guys should train less than 45 minutes each workout.</li><li>Skinny guys should focus on only compound movements and no isolated movements.</li><li>Skinny guys should focus on getting stronger by 5% every two weeks.</li><li>Skinny guys should do no more than 1-2 forced reps to avoid wasted energy. </li><li>Skinny guys should have there body parts split up into a maximum three day program.</li><li>Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.</li><li>Bulky guys can incorporate more isolated movements for caloric expenditure.</li><li>Bulky guys should still maintain their strength which will ensure no muscle loss. </li><li>Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure. </li><li>Bulky guys can spend more time per muscle group and split their body parts over 5 days. </li></ul> <br> <span class="h2">How To Get Ripped With Nutrition</span> <br> <ul><li>Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.</li><li>Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.</li><li>Skinny guys should be eating at least 2x as many carbs as proteins.</li><li>Skinny guys should be getting high quality fats with each meal.</li><li>Skinny guys should be getting extra calories through workout nutrition drinks. </li><li>Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout. </li><li>Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice. </li><li>Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss. </li><li>Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.</li><li>Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.</li><li>Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.</li><li>Bulky guys should only consume liquid carbs during the workout.</li><li>Bulky guys should consume carbs only in the form of veggies and fruits.</li></ul> <br> <span class="h2">How To Get Ripped With Cardio</span> <br> <ul><li>Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.</li><li>Skinny guys should keep their cardio workouts as far away as possible from their weights.</li><li>Skinny guy should keep their cardio workouts less than 20-30 minutes. </li><li>Skinny guys should do cardio no more than 2 - 4 x a week.</li><li>Skinny guys should perform cardio on a full stomach.</li><li>Skinny guys should have a protein-carb workout drink ready after the workout.</li><li>Skinny guys should avoid long, endurance-style training.</li><li>Bulky guys should do there cardio immediately after weights.</li><li>Bulky guys should do a mixture of long, slow cardio and interval cardio.</li><li>Bulky guys can do cardio up to 7-10 x a week in extreme cases.</li><li>Bulky guys should do cardio on a empty stomach for quicker fat loss.</li><li>Bulky guys should sip on a protein drink to avoid muscle loss.</li></ul> <br> There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky. <p align="center">&nbsp;</p> <h3 align="center"><b> <span style="color: blue;"><font size="5"> <a href="http://81c63zv8hmd17vcatf-84d0rua.hop.clickbank.net/"> <font color="#0000ff"> CLICK HERE TO PURCHASE</font> </a></font></span></b></h3> <p>&nbsp;</p> <p>&nbsp;</p>Unknownnoreply@blogger.com0