Many systems and trainers nowadays promote “secret” systems that will make you grow muscles quickly and with little work. Most of these systems don’t work and only get you to spend more time at the gym and more money on supplements. In this article I will describe 4 easy tricks that will speed up your muscle gains right from the first workout.

Go for High Intensity
High intensity training was first introduced by Arnold Jones (the inventor of the Nautilus workout machine), and was considered an extreme but highly efficient training method. It was then revised, improved and used by Mike Mentzer to win Mr Olympia, later to write several best-selling books about this system.

The idea is very simple: in order to trigger muscle growth, you must train in high intensity and reach the point of muscular failure in any exercise. The idea is to do only one set of each exercise, but to do the exercise slow and reach the point in which you can no longer move the weights at proper form – this is the point of muscular failure and this is where your muscles are triggered to grow and adapt to the huge effort.

Stay at this point for a few seconds, and then gradually release. This system requires very little time (because you do only one set), and brings results very quickly. Personally, I saw results even from my first workout when my biceps, which were my weakest link, expanded after a mere one workout and continue to do so in the course of a month.

Eat Protein and Carbs
It is important that you don’t skip carbs altogether and make sure they are still at least 50% of your daily intake of calories. Eat complex carbs like beans and whole grain bread, to make sure that your body gets stable energy and do not store those carbs as fat in your body. If you don’t want to trouble yourself with calculating calories you can use a mass gainer like BSN true mass to gain mass quicker.

Do Compound Exercises
Bicep curls are good but for serious mass growth, compound (multi-joint) exercises are much more recommended. Do pull-ups, dips, bench press and even squats (make sure to do it in perfect technique to prevent injuries). Multi-joint exercises lead to faster muscle growth as they trigger more muscles, and they will allow lead to more growth hormone being produced in the body. Your metabolism will also speed up much faster with compound exercises, so they are useful for losing fat as well.

Sleep at Least 8-10 Hours per Night
This is crucial: gym workouts are only the catalyst to muscle growth. To actually grow you must give your body time to recover, so it is recommended you sleep 8-10 hours per night, and if you have time take a nap at noon. This will allow your muscles to grow better and your nerve system to recover.

Author Bio: Dan Storren is a bodybuilding fanatic, who shares his insights about muscle growth and weight training in his site, Mass-gainer.net.

(photo credit pasukaru76)

The quest for rock hard abs isn’t as straightforward as you think. The most common myths aroundbuilding abs assumes that everything is about being on a straight line.

If you eat right (whatever that is supposed to mean), work out properly (again, very vague), and really just think about all of the supplements that you could possibly buy (a waste of money when you have no plan), you’ll not only burn fat, but you’ll have some rock hard abs that everyone will be excited about.

That’s just not the case at all. You’re going to need to make sure that you go beyond justthe “classics” if you want to really diagnose why you might have so many problems getting to your goals.

Time to Think About the Thyroid

A lot of people have heard of the thyroid, but they really don’t know what the thyroid really is, or its impact on overall health.

After all, if you want rock hard abs chances are good that you also want your body to be in proper sync. Good thyroid health is actually the key to a lot of different systems in the body working as they are supposed to.

So let’s cover the thyroid in greater detail, shall we? The thyroid is an endocrine gland, part of the Endocrine system.

Simply put, this gland controls how quickly your body is going to use energy, make proteins, and howsensitive the body is to other hormones. So if you’re worried about insulin, you need to make surethat you focus on this gland as much as you can.

Hormones of the thyroid include T3, T4, and TSH (thyroid stimulating hormone). The biggest thing that you want to avoid is an underactive thyroid gland, which can contribute to hypothyroidism, where you just don’t make enough T3 and T4 and TSH to move things along. More people are hypothyroid than hyperthyroid, where the body makes too much.

Iodine deficiency is one of the top reasons why hypothyroidism exists, but you can overturn this condition if you have it.

Diet, Thyroid, and Your Ripped Abs AgendaIf you want to get to a healthy thyroid, you’re going to need to make sure that you lower your intake of soy, which has been shown to block thyroid function.

In men, thyroid hormone doesn’t play as big of a role, but it is possible to still have hormone problems.

Diet plays a role because it’s not just soy that’s the big culprit, and you’re also going to have more sources of soy than you can even shake a stick at. You will have soy in everything from mayonnaise to salsa and then some.

But as we just said, it’s not just the soy that you have to watch out for. The consumption of vegetables that contain goitrogens can disrupt thyroid function. Broccoli, cauliflower, Brussel sprouts and cabbage are all plants that contain naturally occurring goitrogens.

Chemicals are going to have to be kept at a minimum, because studies show so many different interactions on the body. In fact, these chemicals found in foods as well as household items can disrupt thyroid function and even generate a stress response in the body.

It’s tough, finding out that so many things are actually stacked against you when it comes to not only building the abs that you want, but also making sure that you have the health that you want. Good rock hard abs are a sign of vitality, but do you want that sign to only be on the surface or do you want it to go deeper than that? That’s a decision that you’re going to have to make sooner or later.

Testing yourself for hormone deficiencies is a matter of visiting your doctor. They can order the blood work to be done, giving you a more intimate picture of your overall health. Even if you’re scared of needles, getting hard data is always a good thing.

Why not check it out for yourself today? It’s a tough step to make — especially when you’re used to looking into the common myths of building abs and thinking everything is just going to be straight forward and simple. It’s definitely not, but you can reach your goals by studying the hormone issues and going into a world of total health and vitality!

Author: H.M is the editor of Ab-Solutely-Fit.com where he shares his knowledge about how to sculpt your abs.

(image credit aeu04117)

There are probably just as many excuses to not get into shape, as there are reasons to get into shape. The difference is those excuses can lead to less mobility, more illnesses, and possibly an earlier death. The gain in overall health and fitness makes the effort to lose weight worth it. Please remember to visit a doctor before starting any exercise program.

Exercise Tips
There are different exercises and different exercise programs, and it seems that someone somewhere is promising that their program is the best. The truth is that the best exercise program, especially for the person who hasn’t been overly active for a while is the exercise they are willing to stick with. That is not to say they have to love the exercise they are doing, but if they won’t stick with a program over the long haul, then they need to find another exercise.

Another important factor is how hard the exerciser pushes himself or herself. A person who is very overweight can do a lot of good by walking one mile a day in the beginning. However, one month later they will need to have increased their pace and distance in order to do as much good. The more the exerciser pushes their limits, the better the exercise is for them.

Nutrition
One of the hardest parts of losing weight is using an appropriate diet. Just like sticking with exercise, the change in diet associated with weight loss must be a habit and a lifestyle change, not just something to do for a while, or else the fat will return and all of that hard work will have been wasted.

When considering how much to eat, it is important to understand how much is being eaten. One pound of fat is 3500 calories. Therefore, if a person wants to lose two pounds a week needs to consume 1000 fewer calories during that week. There are all kinds of faddish dietary foods available, but the best thing to do is learn how to eat smaller portions of healthy food.

The more difficult part of starting a diet for most people is portion size. People are used to eating too much. Learning how many calories are in a portion size makes knowing how much to eat much easier.

Losing weight is not easy. The payoff for those who are willing to stick with a healthy lifestyle change is looking better, and most of all feeling better.

(photo credit: MikeBaird)

Author Bio: Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns.

The grotesque, animated bodies of the recently dead are among the most horrifying creatures in all the world. However, were you aware that zombies also serve as fantastic fitness role models? While the slow shamble of the undead may strike a deep fear in your heart, try to learn as much as you can from them before they tear the flesh from your bones. Here are 4 quick lessons we can learn from reanimated corpses.

Be Persistent:

Think about it. A zombie stops at nothing. He will pursue you to the end of the world if it means one more bite of living meat in his mouth. His legs will break off long before his determination does. While, I sometimes feel determined to reach my fitness goals, I can honestly say that I’ve never been near as persistent as one of the walking dead. If you need help being consistent in your exercise routine, look to zombies… as they slowly saunter up behind you.

Be Single Minded:

Again, picture a movie like “Night of the Living Dead”. Think about how the zombies were so united in their attack on the old farm house. Were they bickering amongst each other or  debating whether or not they should give up? Absolutely not. They had one goal in mind. To reach the young people holed up in the house and sink their teeth into their brains. There was no debate, no internal struggle. The zombies simply knew what they wanted and were focused on achieving their goals.

Don’t Over Think It:

If you often have difficulty deciding upon a course of action, try to think about what a zombie would do. He takes the straightest path to his desired goal. He doesn’t debate whether he should sneak up behind a victim or cut them off at the pass. No, he simply takes a direct route toward his next meal. Similarly, try not to needlessly complicate your exercise or nutrition plan. Do some research, plan a simple course of action and stick with it… zombie style!

No Reservations:

When you get tired or think you can’t go a single step further, throw all caution to the wind and attack! Take hold of your goal no matter what stands in your way. Is it a finish line? A new personal lifting record? Is it the soft, tasty flesh of your next door neighbor? No matter what it is, pursue it without regard for your own comfort or dispositions. Zombies don’t care how hard something his. Zombies don’t care how good they look when they’re at the gym. Zombies simply work. Take their tenacity, determination, and recklessness as motivation! Break down the door of whatever is standing in between you and your fitness goals.

(photo credit Eric, Eh?)

DISCOUNT CODE: Use code FITHACK20 for 20% off any product at BTBSunglasses.com

I recently had a chance to review a pair of sunglasses from an up-and-coming distributor, BTB Sunglasses. This company has some unique styles for very active people. The BTB guys were kind enough to give me a pair of my own to take for a test drive; however, the opinions presented here are completely my own. So- the verdict:

Pros:

Comfort – I can honestly say that I’ve never had a more comfortable pair of sunglasses… seriously. Even after wearing them for hours, I was comfortable- no pinching feeling on the bridge of my nose as is typical with most sunglasses.

Lightweight- The frame is extremely lightweight, which makes them enjoyable to wear. It’s genuinely easy to forget that you have sunglasses on at all.

Style- There are several different styles available. All BTB sunglasses are unique, sporty, and colorful. This style may not appeal to everyone; however, I really like the way they look.

Durable- These glasses proved themselves to be very durable. BTB’s website features a video which demonstrates the strength of their products after taking a direct hit from a firearm (video below). After wearing these sunglasses extensively- in fact, I played ultimate, went running, and even let my 3 year old play with them- they came out unscathed.

Cons:

Base model not polarized- While other BTB models do have polarized lenses, the base model doesn’t. I’d like to see a little better vision quality; however, it’s still not bad. And if you really want the polarized sunglasses, then you can easily find some from BTB at just a slightly higher price point.

Verdict:

The BTB glasses that I tested are a solid product. Comfortable, stylish and able to keep up with very active lifestyles, they’re a great option if you’re in the market for moderately-priced sunglasses.

link – BTB Sunglasses

Everyone always seems to want to find a simple way to get the best abs that they can. It is the center of your body and honestly the first place people point to when talking about weight loss. Weird machines that make you twist and shout, plug in gizmo’s that “melt away” fat from your mid section, or super fat burning pills are all types of quick fixes people will buy in hopes of getting the look they want. But all of the research points towards the same thing; the best way to slim down is by controlling your diet. The nice thing about focusing on your diet is that it is a way to continually work on getting the best abs you can no matter where you are! So are there foods you can eat to help speed up the fat burning process of your diet?

How Certain Foods Burn Fat

Essentially the human body is a machine. There are many different types of fluid and fuels that can be injected into the body. But each type can change how the machine runs. Some cause the body to run more efficiently and faster, while others cause a build-up of gunk in the engine that makes the machine run worse over time. So what is the best type of fuel to give your body? There are a number of simple things you can include in your diet that will help you slim down and get you the best abs possible while doing nothing more than eating!

Pineapple is a great addition to any breakfast. Raw pineapple is rich in potent vitamin C. Vitamin C is a vital component in the fat burning process. Studies have shown that most people are deficient in vitamin C and having the proper amount or more is effective over the long term in losing weight. It is also considered a negative calorie food; a group of foods that take as much or more energy (calories) to digest than it contains. Also, the fruit contains a high amount of water which helps keep you full longer.

Grapefruit Is another good way to start the day by either eating it or drinking it in raw juice form. This fruit has large amounts of fiber which takes longer to digest, thus lowering food cravings. Grapefruit helps lower insulin levels as well, which curbs the body’s sugar urges.

Green tea is a wonderful addition to the daily routine. Most people know it is full of anti-oxidants. But it also has a chemical called EGCG (epigallocatechin gallate) which helps increases metabolism when combined with small amounts of caffeine. Drinking five cups throughout the day can burn up to 70 or 80 calories over the day.

Water is very important as we are comprised of more water than anything else. Dehydration has been shown to slow your metabolism. Lack of water will also increase fatigue and sugar cravings. The best practice is to drink water continually during the day with at least 8 cups consumed.

Hot spices are always fun, but they can also help with weight loss. Spicy food increases your body temperature and might even cause you to sweat a little. This also raises the heart rate which in turn increases your metabolism. Try cayenne, hot sauce, hot chilies, and red peppers to help give you the best abs in the spice aisle!

Cinnamon can help metabolize sugars more effectively when eaten with food. This will lower the body’s blood sugar levels. Too much extra sugar leads to increased fat storage. Try using this sweet addition as a substitute for sugar.

Low fat dairy can also help you trim down. Dairy is rich with calcium which inhibits production of calcitriol. This fun hormone tells cells to generate more fat. Try adding low fat yogurt or cottage cheese to increase your calcium and block that calcitriol!

So there you have it; a few simple additions to your diet to burn more fat while you eat. In some cases you are eating certain things to curb your appetite and prevent overeating. Others will help naturally increase metabolism during the day without working out. But the bottom line is this is a fairly simple and straightforward way to easily adjust your diet. As that fat burns away you can proudly show off the best abs possible whether it is in front of the mirror or at the pool!

(photo credit blumenbiene)

Author Bio: Angelina Ignatova is a fellow fitness enthusiast who enjoys a healthy and active lifestyle while pursuing her own flat abs.

We all know a good exercise routine is a crucial part of maintaining our health. But if your aerobics class has you feeling disenchanted, or you just aren’t thrilled with the idea of running to the gym lately, you definitely have other options you can try to keep your body moving toward your fitness goals.

Badminton
Some healthy exercise possibilities might surprise you. For instance, badminton can serve as a light or strenuous workout, depending on how intensely a person plays, and is appropriate for children and adults. The game utilizes the entire body because of all the movement it requires, and promotes upper body strength in particular, along with stamina, flexibility, and core stability. High-level badminton matches may have participants running up to four miles, and changing direction 300 times.

Belly Dancing
Belly dancing is a low-impact workout that promotes back and hip flexibility, increases core strength, and helps tone the entire body. Some people believe this dance form has considerable benefits for pregnant women, as it requires a woman to strengthen her abdominal muscles, which she will rely on intensely for delivery. Some of the deep breathing taught in belly dancing is also used in childbirth classes.

Exercise Pool
Water is a unique environment in which to exercise because the resistance it provides boosts muscle strength, flexibility, and stamina. An exercise pool or plunge pool can support most or all of a person’s bodyweight, which is especially helpful for an injured individual. That person can exercise without placing unnecessary stress on his or her injury.

In a water aerobics class, a workout can be tailored to suit individual needs and abilities just by adjusting the size and speed of workout movements. Every joint and muscle can be used simultaneously, and it’s even likely that the person exercising will work up a sweat (but will fortunately feel a little cooler in the water).

Ice Hockey
Don’t let the seasons limit your exercise routine. Instead, see what you can do with what the weather hands you. For the right person, ice hockey can be an ideal way to work out a little stress in the winter, while doing something fun with friends. The sport requires that a person engage his lower body and abdominal muscles to stay balanced, while the upper body is busy controlling the hockey stick. In just the typical 60 to 90 seconds a player is on the ice, his heart rate can reach 190, and even off the ice, he will continue burning calories.

Play with Your Kids
What better way is there to couple family time with personal fitness? Enlist the help of your little ones to tone your body while giving them the time with you that they crave. Grab your toddler and fly him around like an airplane. Put your baby in his carrier while you do lunges around the house. Head to the playground and play tag together, or grab your teen for a game of basketball. You’ll all be getting the best of both worlds.

The key to freshening up your workout is creativity. Don’t be afraid to try something new and enjoy the many benefits exercise brings to your body and your overall outlook.

(photo credit U.S. Navy)

Author Bio: Brandon Serna is a fellow fitness enthusiast who enjoys sharing the benefits of exercise pools with the world. His post today is supplied by Hydroworx.

Throughout the workday one is obligated to perform assignments and answer to another in order to earn wages. One’s own personal feelings and thoughts may be set aside at least partially throughout the workday and that is why a personal time out is one of the ways to change hats at the end of the day.  Even a 15 minute time out, or sanity break, if you would like to call it that, can do wonders for one’s perspective.

This is your time, so do not rehash the events through the day, especially if they were trying events. Those need to be set aside and replaced by “me” time. Take a moment to reflect on nature, family, a vacation you enjoyed, a personal accomplishment or something that was particularly satisfying or rewarding. One’s life needs a balance and if you dwell on your tasks or work or your family’s needs you can almost be assured that your energy will drain from you and you will not be up to the tasks at home.

One should not continually sacrifice of their time and energy without replenishing themselves. In trying to give their family their most they may be leaving themselves depleted so that there is a smaller and smaller resource of energy available to draw upon in order to be the caretaker they once were. The “well needs not run dry”, there are sources of replenishment. Here are a few:

• Prayer and meditation. Many find praying and meditating to be a constant source of spiritual strength. It helps to focus outside of one’s self and to stop and realize we are not the ones in charge here. There is a higher power.
• A nature walk. Studies have shown that walking is a wonderful and safe way to work out and a scenic route can also provide some lovely looks at nature. Green has a natural calming effect on the senses.
• Work out in the gym or play a game of your choice with friends. Many people gain enjoyment from joining golfing, bowling or other such clubs or leagues. The camaraderie will improve one’s outlook and self-esteem while the sport participation is a good cardiovascular workout.
• Garden. Flowers, herbs, and vegetables can be grown in a very small area or grown large scale. A garden can be as small as a window sill if need be. Many studies show that plants are beneficial not just for consumption but in preserving air quality and our earth. Gardens enhance our living areas and make life much more enjoyable. There is also something very rewarding in seeing a seed reach it’s maturity and provide us with beauty and sustenance.
• Take time out with a pet. Studies indicate that having a pet at home improves hospitalized patient’s recovery odds by 500% upon their release from the hospital. A pet provides unconditional love and devotion which cannot be measured.
• Soak your feet. There are many foot soak preparations, homemade and store bought which can relieve the tension felt in one’s feet and help to improve the overall mood. The pesky creeping Charlie that is springing up in yards everywhere has astringent and skin softening properties. Place some in a tied piece of fabric and drop it into a dishpan. Soak feet in warm water.
• Chat with a friend. Friends make a daily load much lighter and if they are going through their own ordeals (who isn’t) listening to theirs and helping them to solve them all the sudden brings our own into prospective.
• Make a thank you list. Somehow the frustrating things have a way of surfacing to the forefront of our mind. It is our choice to continue dwelling on those or to replace the unhappy thoughts with pleasant ones. Make a list of thanks you are grateful for and read through them.
• Eat a snack. There are foods, and there are power foods. While one may crave something sweet or fast there will be repercussions for grabbing the wrong one.  Most fast food is weighed down with sugars, salts and fats. A healthy body will not stay healthy for long if fueled on the wrong diet. Grabbing a piece of fruit, some nuts or seeds is so much healthier and will not provide the sugar dump shortly after.
• Watch a funny movie. Laughter really is the best medicine. Laughter can lighten a load like no other remedy.
• Do volunteer work. Doing things for others is a very rewarding outlet.

If one is not good to themselves they will become unable to provide for others. The body needs to be taken care of to remain strong and healthy so if you are not good to yourself for your own sake do it for your loved ones.

Author Bio: Marina Chernyak is a freelance writer and co-owner of floor and table lamp store.

(photo credit Rick)

If you’re among the millions of people battling weight problems, then you’ll be interested to know this. There is a specific class of vegetables containing certain phytonutrients and  these actually help you burn fat indirectly! Xenoestrogens are chemicals commonly found in our environment. They are found in herbicides, pesticides, petrochemicals from  cosmetics and household cleaners. These Xenoestrogens wreak havoc in our bodies and stimulate them to store fat as well. Here’s a list of vegetables that contain indole-3-carbinol (I3C) and other unique phytonutrients; these veggies help us fight the effects of the estrogenic compounds found in chemicals. As a result, these veggies help us beat stored fat as well.

Eat these vegetables in their organic and raw state. Raw vegetables make the body work harder to digest them. This means that you lose fat in two ways; 1) The fat that you lose owing to their Xenoestrogen-fighting ability and 2) The calories that the body spends to digest these vegetables. Vegetables are generally low in fat and high in nutrients, which makes it easy for you to eat as much of them as you want. They will not add to your daily caloric intake, but will keep you feeling full and help you lose weight.

1. Broccoli and Cauliflower

Broccoli and cauliflower are cruciferous vegetables, and contain the best defensive properties and enzymes to combat the effects of deadly toxins we intake. To get the best out of these vegetables, steam them, grill them or stir fry them. Don’t boil them overlong. Eat these vegetables on a daily basis and in good quantities, to keep them working to the best degree possible.

2. Kale

Kale is an excellent way to fight the toxic effects of Xenoestrogens. Apart from fighting the bad guy, kale is so full of fiber that you get the benefit of a healthy bowel as well. Kale is also loaded with Vitamin K. Even though the taste can be a little strong and takes some time to get used to, try and include kale into your daily food regimen. Make a smoothie of kale with yogurt and spice it up with salt and pepper to make it easier to take this vegetable into your body. One thing is certain; the beneficial effects of eating kale will far outweigh any  objections your taste buds might make!

3. Artichoke

Artichokes are probably one of the most nutritious and flavorful vegetables around. This vegetable is also probably the most underused vegetable in the world. It’s hard work, peeling the artichoke to get to the tender, edible part. People tend to avoid buying this vegetable because of the laborious preparation that’s involved. Still, if you were to put in the effort, even a medium-sized artichoke can give you over six grams of fiber and four grams of protein. You’ll be adding valuable nutrients to your diet and burning fat, besides!

4. Mushrooms

Mushrooms of all kinds, even the strong-flavored ones, are very beneficial as fat-busters. You can use mushrooms in various dishes; add them to your pasta sauce, sauté them in garlic butter, use them as pizza topping. Mushrooms are full of vitamin B, as well as potassium. The potassium reduces your body’s water retention. The salt in our food helps the body retain excess water which makes us feel sluggish and bloated. Getting rid of this excess water reduces your weight and increases your energy levels. Include mushrooms in your diet to  achieve this.

5. Tomatoes

Tomatoes, whether you consider them a fruit or a vegetable, are power packed with nutrients. Endowed with more vitamins than most other vegetables, tomatoes also include good amounts of cancer-fighting lycopene. Low in calories, you can eat as many tomatoes as you want. They are high in water content as well, which makes these vegetables wonderful salad and salsa additions for the summer! The water content also makes them a great fat burner.

OTHER FAT BUSTING VEGGIES

Porous vegetables contain more water, which is what you need to bust fat. Include the following vegetables into your diet to get the fat-busting advantage.

• Carrots
• Celery
• Turnips
• Asparagus
• Beets
• Rhubarb
• Green beans

Author Bio: This article was written by John who owns a nursing scrub store NursingUniforms.net.

(photo credit DrBacchus)