BodyBuilding Supplements | Weight Gain Blog

Links for 2008-04-10 [del.icio.us]

2008-04-11T00:00:00-05:00

Dog For Sale
Dog For Sale * Free to good home. * Excellent guard dog. * Owner cannot afford to feed him anymore, as there are no more thieves, murderers, or molesters left in the neighborhood for him to eat. * Most of them knew him as ‘Holy Shit‘

Links for 2008-03-21 [del.icio.us]

2008-03-22T00:00:00-05:00

Former Fat Guy - Weight Loss Blog: How To Build Muscle Fast

Links for 2008-03-18 [del.icio.us]

2008-03-19T00:00:00-05:00

Turbulence Training Author Interview

Links for 2008-03-15 [del.icio.us]

2008-03-16T00:00:00-05:00

All About Turbulence Training With Craig Ballantyne | Former Fat Guy Blog

Links for 2008-03-12 [del.icio.us]

2008-03-13T00:00:00-05:00

Best Survivor Quote - Survivor Micronesia
I’m one of the biggest Survivor fans and this season’s Survivor Micronesia is no exception. I don’t watch TV, but rather download the episodes via my bitTorrent client and then watch them the next day or a few days later when I&#8217...
Montana Governor Is Against the Real ID
This just in from The Sentinal, Montana Governor is against the proposed Real ID, supposed to take affect in May. In this interview, the governor explains how the house was unanimously 150 against the new ID cards. The Real ID is supposedly supposed ...

Links for 2008-03-08 [del.icio.us]

2008-03-09T00:00:00-06:00

St Patricks Day Means Eat Green
St Patrick’s day is hardly reason to think “get in shape” or “lose weight”, but the green holiday might be what it takes to get you eating healthier. The Former Fat Guy Rob Cooper presents 6 ways in which we can take up th...
Recipe: Super Green St. Patricks Day Soup | Former Fat Guy Blog

Links for 2008-02-27 [del.icio.us]

2008-02-28T00:00:00-06:00

Increase Your Bench Press With Chains

2007-04-23T11:08:00.000-06:00

BY DAVID RYAN, DC

THE QUEST FOR A BIGGER bench press is deeply instilled within each of us. World records in the bench press are currently running around 900 pounds! If you're still struggling with 225, try this technique designed by renowned strength expert Louie Simmons from the infamous Westside Barbell Club (Chicago), where more world records have been set in the bench press and squat than at any other training facility in the world.

UNLOCKING THE SECRET

The technique that has built too many world-record bench presses to count involves adding chains to a loaded Olympic bar. The use of chains takes advantage of muscle biomechanics: When you lift a weight, your strength tends to be greatest during the middle portion of the rep because of the amount of cross-sectional fibers in the muscle belly. In relation to the bench press, this means you're weakest at the beginning of the press (when the bar is near your chest) and you get stronger with every inch until about the midpoint of the exercise (when the bar is halfway between your chest and full lockout). Then, as you pass this midpoint, your strength reverses and gets weaker with every inch higher you press the bar. If this logic is tough to follow, consider this: Most people get stuck on the bench press as they push the bar off their chest or close to the lockout stage.

LINK UP TO STRENGTH

To bump up your own bench press using this technique, you have two options:

1) Log onto www.prowriststraps.com to purchase chains that are manufactured specifically for use with the bench press, or

2) build your own by purchasing at least two 5-foot segments of 5/8-inch chain.

Each one will weigh about 20 pounds. You'll also need to buy some light chain on which to hang the heavy chain from the bar. Hang the chain so that approximately one-third of the chain rests on the floor when the bar is racked .

As you press the bar from your chest, the first inch or two of movement is easiest. With every inch (or 5/8-inch, to be exact) you press the bar up, it gets heavier as each chain link is lifted off the floor. Their weight is progressively added to the bar so that you're lifting more weight when you're in the strongest part of the lift. By using explosive movements, you'll be able to accelerate the weight to a lockout position.

Whey Protein for Rookies

2007-01-31T12:38:00.000-07:00

By Zach Bashore

Whey protein is a popular supplement used those involved in bodybuilding and fitness to add to their already high protein diets. Everyone needs protein and whey is the perfect protein because of its convenience and easy to use drinkability. This article will explain what whey protein is and why it's the top selling sports nutrition product on the market today. You will also learn the common amino acids found in whey, best times to consume it, and learn how much whey you need in your daily diet.

During the process of converting milk into cheese, whey protein is separated out. Whey is the highest quality and best source of protein available to the public. It plays a role as an antioxidant and helps support a healthy immune system. Studies have shown that whey protein contains the perfect combination of amino acids needed for optimal performance in the body. Consistent supplementation of whey with a good exercise program will yield the results that you are looking for.

The amino acids commonly found in most whey powders can be classified in three different categories:

1) Essential Amino Acids
2) Non-essential Amino Acids
3) Conditionally Essential Amino Acids

The essential ones used in most powders are valine, threonine, isoleucine, leucine, and lysine. Non-essential amino acids include aspartic acid, serine, and alanine, while conditionally essential aminos are proline and glutamine. Most whey protein powders also include a decent amount of calcium and potassium, so its no wonder whey protein is the highest selling sports nutrition supplement on the market today.

Most athletes consume around thirty grams of whey protein daily, while some bodybuilders even take amounts higher than two-hundred grams. The best time to consume whey protein is directly after a workout.

Assuming you eat six or more meals a day, you can get away with having whey at three different times daily. Just make sure that the rest of your meals come from other protein sources such as egg whites, chicken and tuna. A diet when you're only having whey protein will not only taste bland, but you will feel hungrier throughout the day because of whey's instant digestibility. Not what you want when trying to lose fat.

Tags: Whey Protein, Whey, Protein, Bodybuilding, bodybuilding supplements, Body Building

7 Things You MUST Know About Fat Loss To Get Results

2007-01-19T03:25:00.000-07:00

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I'm going to tell you about may go against everything you've been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let's begin...

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MYTH #1: Successfully losing fat always means losing some muscle mass as well.

FACT: It is possible to actually GAIN muscle while losing fat, not just in beginners but even in advanced trainers. All it takes is the right program of training and nutrition.

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MYTH #2: Gaining muscle requires additional calories from food, therefore it's impossible to gain muscle under reduced-calorie conditions.

FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

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MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.

FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

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MYTH #4: To lose fat with weight training, you must use high-reps with light weights.

FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

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MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.

FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

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MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.

FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It's all a matter of what you eat and when you eat it.

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MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.

FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.

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Sound interesting? I thought so. When I read about a fat-loss program that shattered many of what I previously thought were "facts" and turned them into myths, it was a real eye-opener for me, too!

You see, over my many years of training, I had never once found a fat-loss program that allowed me to even keep, much less GAIN muscle while dieting. I ALWAYS ended up smaller, weaker and depressed from having lost so much of my hard-earned muscle (sound familiar to you?).

Sure, I lost some fat, but I had to go right back to higher-calorie eating in order to regain the muscle that I lost. This left me right back at square one - I had more more muscle again but I still had more fat as well.

That problem is a thing of the past!

The name of the new program that I've discovered is "Metabolic Surge - Rapid Fat Loss." It's named for its ability to push your metabolism far beyond where it's been before and take FULL advantage of the true power of your body's own natural processes.

Read more about this groundbreaking program from the words of the author of the program, Nick Nilsson:

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"For the last several years, I've experimented with various training and nutritional theories, techniques and practices all with one very desirable goal in mind: burning maximum fat while keeping maximum muscle."

"The results of my research were far beyond my expectations! I have created a training and nutritional program that not only harnesses and applies the awesome power of your natural metabolism and natural fat-burning and muscle-building hormones, it actually takes these processes and makes them FEED on each other to amplify their effects on your body!"

"The bottom line is, I have created a program that will allow you to actually BUILD muscle while burning large amounts of fat. I've never, on any other program, experienced results anywhere close to what I got from just one, short 36-day cycle of this groundbreaking program."

"Let me put it this way...I started the program weighing 207 pounds. I finished the program 36 days later weighing 207 pounds. Why is this a good thing? Because I LOST 3 INCHES from my waist while doing it!"

"Not only did I burn almost 10 pounds of fat in 36 days, I gained almost 10 pounds of muscle AND even increased my strength significantly. Ever done that on a fat-loss program before? Me neither. It's downright extraordinary for an advanced trainer to accomplish results like these."

"If you're primarily interested in weight loss, however, don't let my results throw you off. I'm certainly not saying you're not going to lose weight when you do this program. Far from it!"

"You will lose a tremendous amount of fat while KEEPING your muscle mass. It won't be water or muscle that you lose but FAT, which is exactly what you want to lose when you're losing weight."

"The numbers on your scale could very well drop like a stone, depending on how much fat you've got to lose and how much muscle mass you carry. For myself, I ended up at the exact same weight and I was ecstatic! This is a system that is guaranteed to reshape your body extremely rapidly."

"This program is also very special in that, when finished, I did NOT experience any rebound weight gain at all as with many other programs, even after losing so much fat so rapidly. To be honest, I actually continued to lose even after I finished the program! My metabolism was just cranking so fast at that point, even when I went back to regular eating, my body still continued to burn fat."

"Please note, however, this program is not for the person who is looking to coast through and get results. The training is demanding. But if you're already training hard and not getting the results you want, this program is EXACTLY what you need. Every ounce of effort that you put in will be rewarded with results."

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This is truly one of the most effective training programs you can do if you're looking to burn lots of fat while keeping and even building muscle mass. You know from experience that I'm not one to mess around with ineffective information. I strongly urge you to have a closer look at what this program can do for you.

Click this link right now to learn how you can use the "Metabolic Surge" program to rapidly burn fat and build muscle at the very same time

Take it from me...the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life!

Visit Metabolic Surge

p.s. As a valued blog reader, due to my special relationship with the author of this program, I've arranged for you to get a substantial discount on the program as well but it won't be around long! This offer expires Jan 22nd at midnight! Your trust is important to me and I want to be sure that trust is rewarded.

And be sure to check out the amazing "before and after" pictures Nick's got posted on the site!

Metabolic Surge

Tags: fat loss, metabolism, rapid weight loss, Natural Weight Loss

Fitness Nutrition Plan

2007-01-17T17:31:00.000-07:00

Why Most Diets Fail! Most diets fail because they are just that - DIETS! These same diets tend to reduce calorie intake for far too long which can result in a slower metabolism. You may lose some weight, but once the diet stops, you gain it back rapidly due to a slower metabolic rate.

Diet Nutrition Fitness Program

The only successful way to get rid of fat and keep it off permanently is to eat sensibly and make positive lifestyle changes, such as:

1. Eat 5 or 6 small, low fat meals throughout the day for improved metabolism and digestion. These small and frequent meals will also keep your energy levels running high.

2. Eat 5 to 9 servings of fresh fruits and vegetables daily.

3. Increase your fiber intake to 20-30 grams a day.

4. Activate your metabolism early in the day with a healthy, wholesome breakfast.

5. Chew your food slowly and drink water before meals.

6. Drink 8-12 glasses of purified or distilled water everyday.

7. Eat your meals in a relaxed and quite environment. Never eat standing up.

8. Exercise 3-4 times a week for at least 30 minutes. Even minimal amounts of exercise will help keep you feeling great while burning additional calories. Walking, bicycling and swimming are the best.

9. Be sure to take to take a good multiple vitamin/mineral supplement for optimal health.

10. Don't take yourself too seriously. Keep a good attitude and a sense of humor every day!

Related: Weight Loss Exercise

Glutamine Supplementation For Bodybuilders

2007-01-12T23:20:00.000-07:00

If you were to pick a single amino acid as part of your daily supplementation, L-Glutamine would certainly be a great choice. Since glutamine makes up approximately 60 percent of the amino acids in skeletal muscle, it is no surprise that the regulation of intramuscular glutamine has significant effects on skeletal muscle metabolism. And, glutamine actually helps you store muscle glycogen, the primary fuel source for intense exercise.

Technically, Glutamine acts as a nitrogen shuttle by picking up and dropping off nitrogen around the body. Nitrogen is an essential component of DNA (the genetic material of life) and vital for muscle building. Glutamine also converts to alpha-ketoglutarate, an essential nutrient for energy production in the Krebs cycle. What's of greatest interest is the mounting evidence that has accumulated showing glutamine's essential role in skeletal muscle maintenance, gastrointestinal function, immune health, brain function and recovery from physical stress. Inasmuch as L-glutamine deficiencies are related to physical stress, supplementation has shown to be extremely beneficial. This amino acid is readily absorbed from the intestinal tract, and has a mildly sweet taste, making supplementation easy and pleasant.

Patients recovering from strenuous physical activity have an increased demand for glutamine which is probably the result of increased use by the immune system and the decreased integrity of the traumatized tissue. Following stressful physical demand, amino acids become vital for the healing process. Glutamine has proven to be essential during this time because the demand may exceed that which can be obtained from muscle stores. A recent study at the Geisinger Medical Center noted that increased muscle breakdown following extreme physical activity was in part due to glutamine deficiency. From their observations the researchers concluded that glutamine supplementation will prevent muscle breakdown and enhance the healing process. Lastly, there is evidence showing glutamine to be helpful for alcohol addiction. In an early study, alcohol consumption was curbed slightly when 1,000mg of glutamine was administered orally.

Read more about the Bodybuilding Supplement Glutamine

Tags: bodybuilding, supplements, glutamine, l-glutamine, body building

10 Simple Steps To Skyrocket Your Natural Testosterone Production

2007-01-04T19:30:00.000-07:00

If there is one substance that could be considered the "holy grail" of muscle growth, testosterone would be it.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. If you can increase testosterone without supplements, you'd build a bigger body and have better gains. Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with...

Increased muscle size and strength.
Decreased body fat levels.
Increased sex drive and sexual endurance.
Improved mood.
Decreased levels of "bad" cholesterol.

Sounds pretty good, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.

Read the rest of the article Increase Testosterone Without Supplements by Sean Nalewanyj.

Tags: Increase Testosterone, Supplements, Body Building, Bodybuilding, Bodybuilding Supplements

Tips To Get Ripped Abs

2007-01-10T13:26:00.000-07:00

By Dennis Weis

Nothing sets off a physique any better than a rippling, "cut-up" midsection and exercising it will build internal fitness as well. There are no short cuts to a perfect abdomen. The following tips, however, will definitely be of help. Try them!

Tip 1: Pick exercises ideal for YOU! Forget those that are used by other if they don't suit you. HOW you train is more important than WHAT you use... In general, sit ups work most strongly on the upper abdominals. Leg raises get the lower region, while suctions give internal tone. Twists, side-bends add a finishing touch to abdominal appearance. Working the abdomen often is important and five sessions of 5 minutes a day will do more than one of 25 minutes.

Tip 2: Daily exercise for the abs is superior to three times a week for some people.

Tip 3: Do your abdominals on an empty stomach - immediately after arising and just before sleeping are the best times... Sets are of minor importance in waist work. Instead of repeating extra sets, do more exercises in your routine. Instead of lower reps, done in sets, do more reps.

Tip 4: Only use sets when you cannot reach higher reps, thus getting some work done, as you steadily add reps... Very difficult movements aren't as effective as basic exercises, performed in VERY STRICT style with concentration. Work from one extreme to the other, during the movements...

Tip 5: Fine cuts come from "burns", performed at the finish of each exercise when muscles are too tired to do more. Be careful of cramping when doing this!

About Dennis Weis:
Dennis B. Weis is a Ketchikan, Alaska-based power/bodybuilder. He is a hard-hitting, uncompromising freelance professional writer and investigative research consultant in the fields of bodybuilding, nutrition, physiology, and powerlifting.

Related: Bodybuilding Supplements

Tags: bodybuilding, ripped abs, abs, abdominals