The Underground Gym- Muscle Gain & Fat Loss Secrets for Average People

P90x Review | p90x Workout Routine

noreply@blogger.com (Ben Hayes) — Wed, 06 Apr 2011 01:07:00 +0000

p90x is a system taking the fitness industry by storm. We put p90x to the test for a full 90 days, with 3 different people. Here is are full p90x review. p90x has taken the fitness world by storm and continues to help people get cut and lose weight. Here are there real p90x stories as they transformed their bodies. Yes! they are everyday people and had no fitness experience prior to the p90x challenge.

p90x Review-Here is a look at the workouts. As you will see these transformations can be reached in 90 days by you.

Here are the three people we had try out P90x and their real P90x reviews.

Joel is a cop and has really put the P90x system to the test

Amber has not only taken some inches off, but got a lot more lean for summer using P90x Workout Routine.

This was a huge p90x transformation and really some great inspiration to try p90x.

Check Out P90x Now and Lose That Stubborn Body Fat

Free Get Toned In Weeks Not Months Guide

noreply@blogger.com (Ben Hayes) — Wed, 24 Nov 2010 13:41:00 +0000

Have you been struggling to lose stubborn belly fat. No matter how hard you workout and do situps you just can't lose that extra weight. It's not you and in most cases it's what you eat. Losing stubborn body fat is the hardest and most time consuming aspect of getting toned.

Check out some of our cool exercises for losing weight and getting toned fast.

What You Need to Eat:

Eating a healthy well balanced meal is the key to getting ripped and toned. Have you tried eating less and your results suck. Well its a no win situation. You need to eat healthy, without skimping on meals. Why, because if you starve your body, it will compinsate by storing body fat to use for energy. So eating little meals throughout the day is the best way to stay lean and fit.

Get Our Free Get Toned Guide-Lose That Stubborn Belly Fat Today

Muscle Building Adding Mass Without Getting Fat

noreply@blogger.com (Ben Hayes) — Tue, 19 May 2009 19:28:00 +0000

You probaly have tried how to gain muscle mass without using crappy supplements before. I will make this short and to the point. I was at a fitness joint yestaerday and in walks a small sckrawny kid and he walks over top the counter and says

"how can i gain weight fast and get ripped before summer"?

The salesman, not really that fit looks at him and heads to the supplements isle. He sais if you take this, you will gain weight fast and get ripped. The poor kid has npo idea the supplement is for ripping and not gaining weight.

So... of course being me I step in and wait, you need need a weight gainer and several other supllemenst if your gaoin to gain weight in twqo months. I also fltered him Vince Delmonte muscle building program....just to get him started out.

Moral of the story don't always believe someone behind the counter, after all do they really know how to gain weight and get ripped for summer.

If you haven't seen Vince Delmonte's Program check out the link to the right.

Is Healthy Eating Really Worth It

noreply@blogger.com (Ben Hayes) — Tue, 19 May 2009 19:26:00 +0000

Is Organic Worth It?

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things—but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a turn associated with a number of fruit and vegetable product. Typically, this is simple a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you really probably want is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore healthy more healthy foods. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make human decisions, that is the way to go. Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.

What Vitamins Should You Take-Why Is My Pee Colored

noreply@blogger.com (Ben Hayes) — Tue, 19 May 2009 19:01:00 +0000

Kinds of Vitamins: A General Overview

There are many different kinds of vitamins that can help your body. These vitamins, along with the essential minerals, which can also be called micronutrients, are things that your body needs, in small amounts, which promote good biochemical reactions within your body and within your cells. They make you grow right, help you digest your food, make you more mentally alert and more mentally sound, help you to be resistant to infectious diseases, and help your body to use carbohydrates, proteins and fats. Also, vitamins and minerals are catalysts in your body, which speed up or initiate chemical reactions. The difference between the vitamins and the proteins you get from food is that you don’t burn up the vitamins, so you can’t use them for energy.

Because your body does not make most vitamins and minerals directly, you have to get them from food sources or from vitamin supplements. If you aren’t getting enough of a certain vitamin or mineral for a long period of time you can get a specific disease or condition. This will usually be fixed when the vitamin or mineral is re supplied to your body.

Basically, there are 13 vitamins. Four of them are fat-soluble and nine of them are going to be water soluble. The ones that are fat-soluble can be stored in your body fat and also stored in certain organs such as your liver. The water-soluble vitamins do not get stored in your body in large amounts.

The vitamins that are fat soluble, which means that you can store them in your body for a long time, include A, D, E and K. These dissolve in lipids and require bile in order to be absorbed. They are also stored in tissues, and if you have too many of them they can be toxic to you.

The water-soluble vitamins are going to be C and eight of the B vitamins. These are thiamine, which is B1, Riboflavin, which is B2, niacin, pyridoxine, which is B6, pantothenic acid, which is B5, vitamin B12, biotin and folic acid. These dissolve in water, so if you are cooking or washing, the vitamins might actually be washed out of the food. They are easily absorbed and excreted, and are not stored very much or often in your tissues. These vitamins are seldom going to reach toxic levels.

All of these vitamins are found in food, but if you aren’t able to get the food that you need in order to get the vitamins, you are going to have to turn to nutritional supplements to make sure that you are getting all of the vitamins and minerals that your body is going to need.

You know the vitamins are working if your pee turns yellow or green. the body will excrete the vitamins it doesn't use.

Until next time
ben

3 Tips To Building Muscle Mass Fast

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 17:41:00 +0000

How can you build muscle mass fast without looking skinny. If you need to add weight or some extra mass fast these simple tips will help you out.

Most people fall short of building muscle mass fast because they simply don’t use all the correct elements at once. You need to work every aspect of your body from start to finish, eat right and stay healthy.

You see people all over the gym, and at local health food stores buying up every supplement that says building muscle mass fast is in this bottle. You can take supplements but with out focusing on every aspect of muscle building you’re wasting your hard earned cash.

Your main focus should be on nutrition and getting your daily intake of calories, protein and fats. You will need to eat big, to get big. Well not really a simple 2,500 to 3,000 calorie diet will help you stay lean , but build muscle mass fast.

Next focus on your routine: Once you master the basic movements of building muscle mass fast you can move on. The biggest mistake most people make is they perform exercises incorrectly. This will not only diminish your results, but lead to serious injuries.

A sample gym routine is:

One body per day at 6 sets of 6. A really great starting point for most people. This allows your muscles to gain resistance and be taxed. Work for the first few weeks on movements and understanding compound movements and exact techniques.

Start with chest, back, bi’s, tri’s and shoulders/legs five days per week and two rest days. People seem to be reluctant when actually performing leg workouts. This is a big mistake and your results will show. Building muscle mass fast can be achieved by adding a great leg workout into your weekly mix. Legs produce a hormone that can dramatically increase your muscle growth over time.

The final step is recovery, without recovery you can kiss your results good bye. Many people will swear you can’t over-train, but in realty you definitely can. An example is someone who normally benches 250 on Monday and works out for 2 hours per day.

A month later they try to max out and find there strength has actually diminished. What Happened? When your muscles don’t recover, you get fluid build up in the muscle from tearing down, this never properly rebuilds it’s self and your strength diminishes.

Each time you step foot a gym, you should think to yourself am I ready for today’s workout. Once you put you mind into your workouts and follow a strict diet and exercise plan you can expect to be building muscle mass fa

Build Muscle Faster With Compound Exercises

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 17:07:00 +0000

Build Muscle Faster With Compound Exercises
By Shannon Clark

When it comes to designing your workout program, how many times have you made room for lifts such as bicep curls, tricep extensions, lateral raises, leg extensions, and so on?

Chances are fairly high that you've been on such a program at one point or another. The common thought is that if you want these muscles to grow and really get definition showing, you need to nail them hard with movements that are directly going to target them. Now, while you definitely do want to be working these muscles, you may want to rethink how you go about doing so.

Are your biceps not worked when you do a bent over row?

And, are your triceps not hit when you're doing a heavy bench press?

Add to that fact, aren't your quads completely exhausted after a good couple of sets of heavy squatting?

You bet they are. These compound movements are going to target those smaller movements while you're doing that lift. And, what's more, are you going to lift more weight when doing a bench press, bent over row, or squat compared with a bicep curl, tricep kickback, or leg extension?

You better believe you are (unless you've got one killer bicep curl going on there). And, is the route to generating the most strength and burning the highest number of calories from your sessions lifting as heavy of a weight while working as many muscles as possible.

Right again.

So, why are you doing those isolation exercises?

Keep in mind that the body only has so much in its reserve bank for recovery. Once you deplete that, you're out of that gym for a while resting. If you use up your reserves on smaller exercises what's left to really progress with?

Not a whole heck of a lot. You're far better off using your current supply of energy and really working the big lifts that are going to give you the best results possible. That is the key to building muscle, getting stronger, and seeing remarkable changes in your body over time.

Learn more about building muscle and how to design proper workout programs.

For more muscle building and nutrition information, please visit http://www.fitnessuncovered.com.

Article Source: http://EzineArticles.com/?expert=Shannon_Clark
http://EzineArticles.com/?Build-Muscle-Faster-With-Compound-Exercises&id=1989382

The Razor Sharp Abdominal Workout

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 16:41:00 +0000

How to get rid of stubborn belly fat. everyone has a little extra area that needs attention before summer time. No one wants to look unfit by the pool or on vacation. The below video will show you how to get rid of stubborn belly fat and trim those unwanted pounds easily.

Everyone thinks they can't lose belly fat because of their age, body type or some other non factoid. The simple fact is your simply doing it the wrong way.

Once you discover all the elements to losing stubborn belly fat, your results will skyrocket. Simply put weight training, cardio and attention to your eating habits and you begin to see what real results look like.

How to Avoid Over-training to Maximize Muscle Growth

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 16:33:00 +0000

By Vince DelMonte

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.

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.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

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.

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.

The Effects of Over-Training on Bodybuilders

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.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

* Higher resting heart rate
* Weak appetite
* High blood pressure
* Weight loss
* Trouble sleeping
* Increased metabolic rate
* Irritability
* Early onset of fatigue

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.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

* Decrease testosterone levels
* Decrease thyroxine levels
* Increase cortisol levels

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.

The Effects of Over-training on the Immune System

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.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

* Micro tears in the muscle
* Chronically depleted glycogen levels
* Slow, weak muscle contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Extreme DOMS (delayed onset muscle soreness)
* Tendon and connective tissue damage

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.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

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.

Here are some of the reasons why:

* In order to grow, muscles must fully recover from their last workout, every workout. 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!

* Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

* It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

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.

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.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. 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.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

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. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. 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. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. 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.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. 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.

Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

* Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
* Never let yourself get hungry. 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.
* Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
* Have the largest meal of the day within an hour after your workout. Do this every single workout!
* Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
* Eat every 2-3 hours to ensure that your body remains in an anabolic state.
* Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

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About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

Building Muscle Mass Fast Video

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 16:15:00 +0000

When building muscle mass fast you need put together the core elements with your routine to gain muscle mass fast. This simple video will give you muscle building exercises need to put on new slabs of muscle. It will show you exactly what exercises to perform to release muscle growth hormones naturally.

Even if you have been lifting for years, by switching your routines you can shock your muscles into growing again. Muscles get used to movement and resistance over time, by revamping your workout you can see more muscle growth

Put this together with a well rounded meal plan and you are on your way to building muscle mass fast.

Great Body Sculpting Women Video-Get Fit For Summer

noreply@blogger.com (Ben Hayes) — Thu, 23 Apr 2009 15:52:00 +0000

Body Sculpting For Women. A simple body sculpting routine for women used by fitness models to melt pounds away and trim there waist lines. I use this routine with my fitness model clients, but will work for anyone looking to obtain an hour glass figure before summer.

Watch the video and takes notes...

Women, its all about the focus and performing the exercises til the end. You can achieve great results with motivation and the right diet. Body sculpting can be done very efficiently and enjoyable.

Follow these simple body sculpting excercises for women and begin to see great results.

Burning The Fat: Aerobics and Your Body

noreply@blogger.com (Ben Hayes) — Mon, 13 Apr 2009 20:03:00 +0000

There are many great things about starting an aerobics program for your body. One of the greatest things about aerobics is that you can use it to burn fat in ways that are easier on your body than dieting.

It is very simple to burn fat using aerobics as exercise, because there are many ways that you can train your body to do the work that it is supposed to in order to really get the most out of the aerobics that you are doing.

While you are building up a sweat and working on your heart rate, all of your muscles are also getting great things out of the aerobics work that you are doing. As you bring new blood and oxygen to all of your body systems, you are going to find that you are giving yourself the best chance to really get rid of all that unwanted fat as you go along. Working hard to burn fat is something that you can finally take control of when you are doing aerobics on a regular basis.

When you body is in constant motion, all of the body systems are working hard to maintain body functions at a normal rate. Because your muscles need to be moving more, your heart is going to have to work harder because the only way to get your muscles to move faster is to supply them with more blood and therefore more oxygen. Because your heart has to work harder your lungs need to work harder to provide your heart with the oxygen that it needs to keep pumping.

All of these things are going to work in tandem with each other to make a situation in which you are really getting the most out of your entire work out. When all of these systems are working together, you are going to find that you are much stronger than you think you would be.

As your entire body fights to work harder, you are going to find that actually you are burning fat because your body needs energy to keep moving and to stay moving at a certain rate. It will find this energy in the stored pockets of fat that you have in your body. All of these things are going to happen quickly, and you will find that you are going to be much better off as you start to work out using aerobics more often.

We have helped people year after year tone their body. Want to lose that stubborn weight and tone your body for summer vacation using
strip the fat

6 Pack Abs - The Secret To 6 Pack Abs

noreply@blogger.com (Ben Hayes) — Thu, 19 Mar 2009 16:16:00 +0000

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 66 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

© 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package

Protein Powder, The Skinny Guy's Guide To Protein Powder

noreply@blogger.com (Ben Hayes) — Thu, 19 Mar 2009 15:59:00 +0000

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also:

Supports red blood cell production
Boosts your immune system
Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, "How much pure protein do I need to achieve my goals?"

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) - whole food

Meal 2 (mid morning) - liquid protein meal

Meal 3 (lunch) - whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

No Nonsense Muscle Building Give Away

noreply@blogger.com (Ben Hayes) — Thu, 19 Mar 2009 15:47:00 +0000

Vince is launching a new DVD Series and is giving away many aspects on no- nonsense mucle building and Your 6 pack Quest free.

1. Complete Complimentary Upside Down Training Program valued at $57
2. Razor-Sharp Ab Cardio Workout valued at $57
3. Meal Plans
4. Supplement Guide

"Is Yours Free, Right now, To Start Today, When You Register Below As An Early Bird VIP. This is special invite only so if interested you need to use the below link.

Early bird VIP subscribers will get an email notification invite (at 11:00 am EST) 1 hour before we go live to a secret page not made available to the public.

Register For The Free Reports Now and Watch The Video!

Why People Don't See The Right Results

noreply@blogger.com (Ben Hayes) — Thu, 05 Mar 2009 19:21:00 +0000

Everyday is very real… don’t waste your time or mine. Your time in the gym is worthless unless you push yourself each day. Let me explain why this simple reality is still being used today.

The day of an average weightlifter or bodybuilder starts with an exact plan, meals time, approach, think and feel it and see it. When you’re in the gym, you find things that need to be done and you do it. Feel the passion in your routine. But when it’s gone or not visible you give up and stop looking forward and you gains diminish over time.

Adapt yourself and overcome the road block of being stuck. Every gym enthusiast has been there before, they gain weight, and they lose weight. They were big and now there not. It’s a harsh reality that people just don’t keep going, and they give up on there goals before it can happen.

So this rant comes from one of my clients, she wanted to lose 10 pounds before her wedding. She had exactly two weeks to accomplish this. So can it be done? Of course! If you put the time and effort in, it can be done. Stop watching T.V and get yourself off the coach and get moving in 2009. Long story short is she lasted 3 days, no results and it was over before it even started.

It won’t find you, you have to grab it and take your share. Don’t let people tell you it can’t be done, because it can be, all you need is passion and do it.

A Simple Muscle Building Diet to Gain 10 to 15 pounds.

noreply@blogger.com (Ben Hayes) — Tue, 10 Feb 2009 15:06:00 +0000

One of the hardest aspects to grasp in the muscle building world is how to design effective diets. Here are some simple guidelines that will give you value and help you design an effective muscle building diet.

What is your ultimate goal: For this it will be 10-15 pounds of muscle building in 60days. Pack on the weight first and become cut second. It’s much easier to get cut, then to gain weight. I think this misconception limits people from actually gaining weight and building muscle size.

Here is what you need to deign your muscle building diet. No cardio…Burns muscle as energy.

1.Take the weight you want to be: say 185 pounds and subtract your weight now
(this case 20 pounds) This is important, the exact difference will be how many
extra calories you need to get big. Add 50 calories per pound of weight you need
to gain. The factor is getting past your bodies calorie burning state. (I know
this will gain fat) which we will address later during our cutting technique.

2. Here is a sample diet plan for the above. This meal works.

1 gallon of water per day.

Breakfast- 3 egg omelet with cheese, 2 pancakes with 1 tablespoon of peanut butter, and lean meat 2 glasses of low fat milk.

Snack 2 hours later. Protein Bar-or 400 calories protein shake or baked potato.

Lunch- Salad with 1 grilled chicken breast, and 1 tablespoon of mixed nuts or cranberries. Salad dressing-up to you

Snack 2 hours later- 400 calorie protein shake-or your pre workout supplement or baked potato.

Dinner- 1 ½ pound of steak (low fat) and baked potato (No sour cream and very little butter) 1 ounce of cooked broccoli.

Before Bed- this is where people miss the boat, your body will burn muscle as energy when you sleep. I use casein slow release protein. Your body stays in the anabolic, and repair stage all night long.

It’s that easy, use it and try it. The above meal plan, I use for so many of my muscle building clients. The diet will increase fat content, so what about the cutting phase, for summer.

The cutting phase is similar but cuts your calories back by 1,000. So if you daily intake is 3,000 cut it back to 2,000. The most important thing is to add cardio to your workout. 15 minutes before your workout of highly intense structure.

Now you’re well on your way to building muscle and designing your diet. Use it, try it and to the new you in 2009.

3 Tips for gaining weight and building muscle fast

noreply@blogger.com (Ben Hayes) — Fri, 16 Jan 2009 20:44:00 +0000

The internet today is full of misleading information on how to build muscle fast and gain weight. Everyone’s body type is different and requires specific tweaks to routines, nutrition and rest mods to see great results fast

What can you do to gain weight and build muscle mass fast over the next 6 weeks?
These 3 tips can be used with your current workout routine, or scratch it for a gain weight routine, designed to help your gain weight and build muscle fast.

Tip 1- Nutrition, someone who has a fast metabolism needs to slow it down dramatically in order to gain weight. This can be done in different ways…The most common being eating frequently (every 2 hours). This will keep your body in an anabolic state and allow you gain more weight.

Increase your caloric intake- the easiest way is to find out your intake now.
Then take the weight you would like to be, increase your daily intake now 300-500 calories. Ex current intake 2,500 calories-increase it to 3,000. You should revisit this aspect every few months.

Tip 2- Routine-Train your body consistently for about 4 weeks, stead pace and same amount of rest between workouts. Gaining weight and building muscle mass can be tricky for many people.

3 rules to look for in your routine are: if you can perform half the reps in a set, move to the next weight. Perform every exercise like it’s your last set. Mental focus can play a significant role in muscle building, getting distracted.

Tip 3- Supplements, this can be a touchy subject for many people. Most supplements will give a quick muscle gain and then subside over time. What happens is…if you don’t have all the pieces together, nutrition, routine, and rest you could be wasting your money.

Supplements give a jolt and then gains diminish after you body becomes saturated with one supplement. The other side effect that generally occurs is…what I call the bloated state. You swell up.

These are just 3 basic tips and techniques you can use, to gain weight and muscle size. Remember track your results daily…

Get Ripped Video-The 90 Day Transformation

noreply@blogger.com (Ben Hayes) — Wed, 03 Dec 2008 15:48:00 +0000

The 90 day get ripped video challenge. Are you currently struggling to lose weight or get ripped? It's not an easy process and can take time to see results. In some cases people make small mistakes that hinder them from ever getting ripped.

People make small mistakes that cost them months of training. Some of the biggest mistakes.
-Not eating right
-Taking supplements that don't work and
-The biggest one of all the wrong exercises to get ripped.

Many people never see great results and don't get a ripped toned body. The below video explains how to get a ripped body and finally get the results you deserve.

The benefits of Vince's get ripped video challenge

1) lose unwanted body fat and tone your core.
2) get more energy, less tired and a better outlook on life
3) lower cholesterol levels and strengthen your heart
4) feel better about yourself

What you will find in this get ripped video

How to tone your body, without gaining tons of muscle size. Some people want to be ripped but not look freakishly muscle bound. This video explains the core exercises and will show how to obtain that hard ripped look.

From a training point of view...concentrate on the core section of your body (midsection first) this will give you the stabilization you need to perform other exercises, such as abs and leg lifts.

Review the Get Ripped Video-90 day challenge...

The final Thought is... We can help you define and tone your mid section with our exclusive club (no nonsense muscle building/6 pack abs). The reality is you could hire a trainer, my going rate is $90 dollars an hour. or you can review Vince Delmonte's no nonsense muscle building program and get a solid guarantee.

How to Gain Serious Muscle Mass Fast

noreply@blogger.com (Ben Hayes) — Tue, 18 Nov 2008 18:54:00 +0000

The object to gaining serious muscle mass is having a system that works. The system should provide the following mass building techniques, as Vince shows in his video for gaining muscle mass.

The idea is eat to get big, find your system and train hard. I started The Underground Gym to help people and help guide them to understanding how to gain muscle mass and stay in shape without buying and spending a fortune.

3 Vital keys to gaining serious muscle mass..

1. Protein uptake---.5 to 1 gram per body pound. Not your current weight but the
weight you want to be.

2. 1 gallon of water a day, each and every day. This will lean you out and
hydrate your exhausted muscle fibers.

3. Rest—adequate rest will help your muscle develop and rejuvenate
themselves. Remember to eat every two hours.

Want to learn more about Vince' Program, join us and
gain serious muscle mass in the next 8 weeks.

Upper Body Muscle Building Made Easy

noreply@blogger.com (Ben Hayes) — Thu, 06 Nov 2008 20:14:00 +0000

Really easy to follow video... explaining the 144 rep challenge or upper body muscle building. You should try this muscle building technique. The other day I was training a 56 year old man and he sais to me. "What workouts do you perform..." I simply said the same ones as you.

Well I just got another great client. It's easy to give valuable information to people and really help them achieve thier muscle building goals.

Heres the video; watch and see for your self. another thing I hate to wirte so most of my blog posts will be short...to the point and include how to cool vidoes.

Let me know what you think?

For more great information check back..i am trying to get schedule for posting. If you want answers to questions...simply ask.

The Best and Worst Ideas for Muscle Building Workouts

noreply@blogger.com (Ben Hayes) — Wed, 03 Sep 2008 16:11:00 +0000

How to design the best workouts for muscle building? Something that works for you and will yield great results for your time and money. Why struggle with a variety of workouts for muscle building, when the answer is right in front of you.

The first idea for finding workouts for muscle building is to define your goals. Then develop a routine around your goals. Why would you use a routine for building muscle if you want to get ripped. Yes... these routines are different and will yield dramatically different results.

In a typical muscle building workout-... you go heavy, with 4-6 sets of low reps.
To get ripped, or cut is different...you may use a moderate weight, with 4 sets of 12-15 reps. this workout puts more emphasis on cutting, and being lean.

Are you tired of lifting, eating and gaining no muscle size or strength?

What if I told you their is no exact method for building muscle mass. That's right no exact science...It's all about having the right mechanics in place day after day, time after time. This is the secret to finding workouts for muscle building that get great results.

The combination of all the essential aspects, combined with the best workouts for muscle building will give the best overall results.

Target:
one body part per day
eat small meals every two hours
consume one gram of protein per body pound for building muscle at your goal weight.

The most important overlooked aspect is to stay hydrated, drink 1 gallon of water throughout the day. This will keep you muscles hydrated and looking full, and help with recovery after your intense workouts.

Now The worst aspects:

Everyone tries to copy each other when finding workouts for muscle building. This can be a very costly mistake. Why... simple each persons muscle density, body type and goals are different. Wait.. your thinking I have a training partner, well if your partners goals are similar your all set., but 5 out 6 times one of you will get better results. Think about it...

Things to avoid:
over-training
Taking everyone's advice to heart...as a trainer I provide my clients with a solid building block that gets generic results, I then customize their workouts for muscle building to their exact goals. results are astonishing.
Eat to get big... you must eat to gain results... you can't skip meals, eat fast food and expect to be a muscle maniac.
Buy every word of a supplement retailer or label. remember it's a business...

The last aspect is to stay motivated and only focus on your goals. if you hit a stumbling block find a way to overcome it. Finding workouts for muscle building is not easy and can be very frustrating at first, but once you start to see results your hooked.

Take the words above as a guideline for finding workouts for muscle building that work. I have been training athletes, and people for many years and I know what works and what is hype.

How To Get Ripped

noreply@blogger.com (Ben Hayes) — Tue, 12 Aug 2008 18:35:00 +0000

Click here and get big muscles fast by purchasing Vince's No Nonsense Muscle building book.

Get Big Muscles In 3 Simple Steps

noreply@blogger.com (Ben Hayes) — Tue, 08 Jul 2008 19:44:00 +0000

Get Big Muscles In 3 Simple Steps
By Vince DelMonte

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

Click Here & Get My 29 Week Muscle Building Program Now

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain. Click Here & Get My 29 Week Muscle Building Program Now

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

5 Weight Training Tips to Build Muscle Mass

noreply@blogger.com (Ben Hayes) — Tue, 08 Jul 2008 19:39:00 +0000

Weight training properly 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 weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Click Here & Get My 29 Week Muscle Building Program Now

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.

Weight Training Tip #2: Commitment

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 failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

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.

Weight Training Tip #4: Proper Technique

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.

Weight Training Tip #5: Progression

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.

Conclusion

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

----------------------------------

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at Click Here & Get My 29 Week Muscle Building Program Now

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package