Thursday, December 27, 2012

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Friday, October 5, 2012

Get Better Results Using The Proper Exercise Technique

You would think that breathing is something that comes naturally and you should not have to concern yourself with it during intense exercise. The fact is, nothing is farther from the truth. For best results take a breath before you begin then breathe out as you exert and lift. Take a deep breath in as you lower the weight and repeat.
It is essential to get enough oxygen as you lift. Never hold your breath when you exercise. This can elevate your blood pressure to dangerous levels.
When you use free weights you must be careful about balance. For instance, when standing and doing bicep curls, you must make sure that you do not try to cheat. Check your position and be certain that you are not using your hips. This is a good way to put undue strain on your back, and could cause an injury.
Do not lift weights to impress others. When you do this, you may be tempted to use more weight than is comfortable, and this can cause muscle strain. Use the amount of weight that does not cause too much effort, at first. This will help keep you from using the wrong body parts to cheat. When you decide to increase the weight, do so in small increments.
If one lifts to improve your muscle tone, there is no need to use heavy weights. Instead, increase the repetitions. This will provide you with muscle tone and will not encourage muscle growth. Also, if you are lifting at home consider a good curl bar for bicep curls. The curves in the bar help to give you better form and position, and eliminate the urge to cheat.
The way that you grip your weights is very important. If you are serious you should consider some quality lifting gloves. They will provide you with a sure grip, to keep from slipping. Your entire body can get very sweaty and a good pair of gloves will help keep sweat and moisture from your hands.
Your grip on the barbell for the bench press will determine what muscles you work. If you want to work your triceps and shoulders keep your hands relatively close together. To work the pectorals or chest, widen your grip a bit. It is best to do part of your exercises with hands close and the rest with hands farther apart.
Do not get in a hurry and expect fantastic results in a short time and with little effort. There are no short cuts to fitness, but it is well worth the effort that you put into it. Form is absolutely essential to your workout to get the maximum results. When you are not sure of the proper technique, consult a fitness professional for advice.

Wednesday, September 19, 2012

The Best Way To Gain Muscles Fast Is Through Interval Training Coupled With Strength Training

If you are anything like me, you are always looking for a way to get the most results out of your workouts in the least amount of time. Heck, we all lead busy lives, so usually the first thing that falls off the plate when we are time limited is our workouts. If you want a solution to being able to gain muscles fast then read on.
Cut Body Fat Levels To See Results
Have you ever run into the issue of working out for a period of what you thought was a long time and just never seemed to see results? You probably already know and understand how to gain muscles but the issue may just be with your body fat levels. Unfortunately body fat can cover up a lot of our muscular gains and can even make us look rounder and not as defined as we would like. The solution to this problem is to combine resistance (i.e. strength) training with interval training. You probably already have the resistance part looked after so let's talk about the interval training part and how it can leapfrog your muscle gaining results.
Interval Training Is Your Friend
First off, what is interval training anyways? Interval training is a form of cardio usually done on a treadmill or stationary bike. The idea is to combine high intensity bursts with lower intensity recover time. Before we get into the form of the workout we need to discuss heart rate levels.
Listen To your Heart
One thing that comes in quite handy is a heart rate monitor of some type because you are going to want to know what your heart is doing throughout the workout. This may vary a bit depending on your current fitness, but you are going to be using 40-50% of max heart rate for your recovery and then 80 - 90% of max heart rate for your bursts in each set. A typical workout might look like this:
Jump on the treadmill and warm up for 5 min so that you get the blood flowing and the muscles limbered up. Once you are warmed up you would run or cycle for 1 minute of 80-90% of max heart rate and then 1 to 2 minutes of 40-50% of max heart rate to help you recover before your next set. Keep moving back and forth between your bursts and your recovery periods. Since you are giving the heart a good workout, you do not need to do these for extended periods of time. The awesome thing about interval training is that you really only need your routines to be 20 - 30 minutes long to get similar results when compared to long slow boring cardio of an 1 hour. Most people I know would prefer to get their workouts done in the shortest time possible (I know I do).
Just Give It A Try
Try pairing both your strength training and interval training together for a lethal calorie burning combination. Life is busy, so use your time efficiently by combining your strength and resistance training and your cardio into one workout. You will be amazed at the results that it gives you.

Friday, September 7, 2012

Gaining Muscle Fast Demands Commitment

Fitness experts all over the world have debated different paths in the goal of gaining muscle fast. Whatever additional things that may be done in this process, two things remain constant: diet and exercise. Casual attention to these two things are not enough to put on muscle mass. Dedication to specific weight lifting exercises and particular eating habits is essential to reach maximum potential.
As a starting point, diet should be addressed because if you are not eating the proper foods in the correct amounts, no amount of exercise will maximize the mass your body can achieve. A person should take in no more calories than is used during the day. One pound is roughly equal to 3500 calories, so putting on a pound of muscle over the course of one week would require 500 additional calories a day.
Specific combinations of carbohydrates, protein and fat are necessary to maintain a healthy body. The best protein is found in meat. Experts say that protein should be 35% of calories consumed in a day. Lean protein in the form of chicken, turkey, and beef may be readily available in local markets, whereas other lean meats such as bison and venison could be considered specialty items. Proteins are essential to health because they are the building blocks of our cells, but they aren't the only nutrient the body needs to build muscle.
Carbohydrates supply energy to the muscles. Simple carbohydrates are found in vegetables; complex carbohydrates are found in grains, potatoes of all types, pasta, and rice. A combination of the two types of carbohydrates is good for healthy eating, but the energy in the complex ones fuel muscles for the heavy drain exercise requires.
Building quickly is achieved through heavy weightlifting. Fitness experts agree that the regimen must be threefold: heavy weights, few repetitions and lifting to muscle fatigue each set. The weight used should be increased in each successive workout so that progress is made and the workout stays challenging. Specific targeting of a single muscle will bulk that one, but in order to increase overall, compound exercises will build more than one muscle at a time, thus speeding the process.
There are some health and safety tips to keep in mind. First, use a spotter to reduce the chance of injury while lifting heavier weights than the body has adjusted to. Second, stay hydrated with water so that cramping will not become an issue. Third, allow the body to rest and repair one day a week because the intense workouts are breaking down, separating and rebuilding the existing tissue.
Some bodybuilders insist that protein shakes and supplements are essential to bulking up. Proper research about what supplements provide and safe sources for them should be conducted by the individual crafting the plan. Nutritionists agree that multivitamins will be a good idea to round out what the body needs for good health.
Adding muscle has more health benefits than just looking better. Becoming leaner through better diet and less body fat can increase bone density, lower blood pressure and make your body more efficiently use the food you eat. In working toward becoming stronger, better habits might become a permanent part of the lifestyle, making overall health better. The combination of a better diet aimed toward building lean body mass and heavy weightlifting in the proper manner should have the effect of gaining muscle fast.

Thursday, August 23, 2012

Is Cardio Killing Your Muscle Gains?

Cardio has always had a special place in the process of a physique transformation. But doing too much cardio or not the right kind of cardio may literally be killing your gains in the gym - causing you to lose muscle, gain fat, or both!
My inbox literally is flooded with questions on this topic:
Bulking: "Should I do cardio if I am bulking?"
Cutting: "I am in a cutting phase, how much cardio should I be doing?"
The question is, do you know if your cardio sessions are helping or hindering your results? If you answered, "I don't know... ", then this article is for you.
Basically it all boils down to the quality and quantity of the cardio being done.
Time For A History Lesson
Back in the early 1970s, an entire fitness craze was hitting the nation... jogging. It was marketed as the primary way to improve health, lose weight and maximize body composition. Gyms became flooded with pieces of cardio equipment.
It is no wonder why when people think about improving their physiques by losing body-fat, the first thing they think of is cardio. But here is the problem...
If your goal is a lean and muscular physique, cardio may be destroying your efforts.
MED And How It Applies To Cardio
When implementing a cardio protocol, I like to apply the "minimum effective dose" or MED. The MED is the MINIMUM amount of something you need to produce a result.
Think of it this way. When you are taking a medication to fight a cold, 1 gram a day for a week would get rid of the cold and taking 10 grams a week will produce the same results. So why would you do more than you had to if taking either dose will kick the cold? Not to mention the added dosage may have harmful effects.
This is the principle you can apply to cardio if your goal is minimizing fat-gain during bulking or maximizing fat-loss during a cutting phase.
Do the minimum amount to produce the result you are looking for.
How Much Cardio Is Too Much?
Anything more then the MED therefore is too much. Once you start doing excessive amounts of cardio, your body shifts to a catabolic environment. It uses calories that could have been used for muscle building, stress hormones increase, glycogen decreases, and your ability to recover from weight training decreases.
But here is the good news. As you may or may not know, there is a type of cardio that when done properly will burn more net calories throughout the day and improve hormonal responses for an optimal environment to burn fat and build muscle. This type of cardio is known as high intensity interval training or HIIT. During a HIIT session, there are periods of near maximum intensity (like sprinting) and periods of rest (a slow jog or walk).
HIIT vs. Steady-State Cardio...
Think of it this way. Picture some of the World's greatest sprinters and pin them up against the World's greatest marathon runners.
I know these are both extreme cases, but it will help paint a picture.
The sprinters are just as lean and sometimes even leaner than marathoners, but sprinters have a level of muscularity that is unmatched by even the most muscled marathon runner.
OK. So No More Steady-State Cardio!
Not exactly. Steady-state cardio has its' place by working an energy system that typically doesn't get touched when doing HIIT cardio, plus it will give you a good break to recover from either a HIIT training session or a heavy leg training session the previous day.
Why Do Cardio At All During A Bulking Phase?
Even if your goal isn't to cut, there are several reasons why it is a good idea to do cardio during a bulking phase:
#1. You will burn-off excess fat 
#2. You will improve your hormonal response to an anabolic environment 
#3. You will have increase your vascularity (yah pump!) mitochondrial density (improves energy) 
#4. You will be better able to handle your carbohydrates to use them as energy rather than storing them as fat. 
#5. By improving blood flow, you will be improving recovery from weight lifting workouts.

I Am Sold! When And How Much?
For clients in a bulking cycle, I would have them perform two separate 20 minute HIIT session and one 40 minute steady- state cardio session to minimize and burn off fat gained during the bulk.
In the case of somebody that is cutting, I would recommend three sessions of HIIT and two steady-state cardio sessions for maximum effect.
Example Of A HIIT Protocol: 6 Week Plan
Your method of HIIT can vary, as long as you are working to near maximum levels. This can be done on a bike, swimming, running, whatever you want.
The program below is meant to be difficult. If you aren't gasping for air by the end of it, you aren't going hard enough. And each week you are working on a progression to improve, just like you would in a weight lifting protocol.
Week One 
30 seconds high-intensity, 30 seconds low-intensity

Week Two 
45 seconds high, 45 seconds low

Week Three 
60 seconds high, 60 seconds low

Week Four 
60 seconds high, 45 seconds low

Week Five 
60 seconds high, 30 seconds low

Doing some cardio is better than nothing, but if you are going to be doing cardio, choose HIIT. By doing HIIT-style cardio you are improving your ability to build muscle in the long-run (see reasons #2, #3, and #5).
In addition, you will look more "ripped" and muscular because your body-fat percent will be lower than if you did a bulking phase without doing cardio.
And for some of you, the ultimate reason to do some cardio may just be to improve your overall health!
Whatever your reasons - cutting, minimizing fat during a bulk, or health- HIIT cardio (and maybe a little steady-state cardio here and there) is the solution.

Wednesday, August 8, 2012

A Personal Trainers Guide to Developing the Right Mindset

Getting off the Couch - Motivation and Results

If motivation is the driving force and the fuel which gets us into gear, then undertaking an understanding of what motivates us may be the key to harboring it. After all, getting off the couch and getting fit takes more than just equipment and videos, it takes a deep seated desire to drive us day in and day out.
Like Zig Ziglar once said "People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." So, understanding what can re-motivate us daily to reach our goals is the lasting key to driving us in getting off the couch and getting fit.
What Drives YOU?
The response to stimuli that directs and fuels our behavior is called motivation. What stimulates you away from unhealthy behaviors (sitting on the couch) and drives you towards healthy ones (eating less, eating healthy and getting DAILY exercise).
1. Behavioral Motivation - This theory holds that motivation is fueled by biological motivation. Thus, achieving a fit and healthy body is a direct result of reaffirming how we feel biologically when we achieve that goal.
2. Cognitive Motivation - In this classic theory motivation stems from external and sometimes internal forces that makes us feel it is within our control or beyond our control. A classic type of this theory within the fitness realm is a tough coach (you or a trainer) pushing you beyond your self-limiting beliefs and thus, the perceived limitations of success or failure.
3. Humanistic Motivation - This theory is also known as Maslow's Hierarchy of Needs and states that motivation stems directly from achieving basic humanistic needs that are intrinsic to life. Meaning that we are driven for the need to survive and must meet these needs before we can work towards and achieve our highest potential.
What Are You Looking to Achieve?
Determining what motivates you is the key to unlocking your potential and realizing your goals. So what motivates you?
  • Behavior? Does a biological need to be fit, have energy, and be healthy fuel your daily desire towards fitness?
  • Cognitive? Do you need to hire a coach, trainer, or use a video to get you fired up each morning to work out?
  • Humanistic? Does being out of shape make you feel like you are dying inside and fuel your desire to achieve that feeling alive and in-control of your life feeling that will pull you towards fitness?
Quite possibly it is a little of each of these that pulls you out of bed each morning and onto your routine. Knowing what, when, why, and how these forms of motivation can drive you on a daily basis is half the battle of realizing your fitness goals.
Calculating the Risk of Getting Healthy
Life in itself is a risk, a gamble. Many do not realize that, by eating junk food and not getting exercise they are actually gambling more with their life than those who take calculated risks in business or just stepping out of bed in the morning.
The obesity rates in this country (USA) are staggering, over 50% of the population is in the obese or morbidly obese categories. While the risks of getting into shape (sports injuries, bumps, scrapes, bruises from biking, hiking, or running) seem to demotivate most, the very real risk of developing an obesity related disease (heart disease, cancer, diabetes, liver disease... the list is endless) doesn't seem to drive them past the fear of a pulled muscle or scraped knee.
Motivating Your Fitness By Calculating the Risks
By giving very careful thought to how we will look, feel, and our overall health in 5, 10, 15, 20 years and beyond IF we don't exercise, was can truly see the scope of the issue at hand. If imagining yourself in chemotherapy or in a horpital bed with a major illness doesn't motivate you to get off the couch and throw away the junk food, then what will? Try this simple exercise and sit down with a piece of paper, a pen, and your computer:
1. Write down all the illnesses and diseases you are at risk for through inheritance. Cross reference which of these is also related to an unhealthy or overweight lifestyle.
2. Cross off every disease or illness that can be overcome through eating a high-quality healthy diet and/or exercising and losing weight.
3. Write down the minor illnesses or injuries that are the very real effects of eating healthy and getting exercise daily.
4. Write down how much it will cost medically if you were to develop any of the above diseases as a result of an unhealthy lifestyle.
5. Write down how much it will cost you to eat healthy and get exercise, including the price of equipment and minus the cost of the junk food you once bought but are now swapping out with healthy foods.
Now that you have calculated the risks of remaining unhealthy and the benefits of achieving health, does it motivate you to take very real action?
Action Plan for Motivation
Motivation is what gets you started. Habit is what keeps you going. - Jim Rohn
A theory circulates our modern culture that it takes 21 days of repeating something day-in and day-out to create a habit. So, take your list of motivating factors above and post them on your fridge or bathroom mirror, in a conspicuous place you will see them every day. Then, take a calendar and for the next 21 days, lay out a very realistic action plan that will motivate you towards at least two of your fitness goals.
Put a note on the 22nd day to follow up and come up with step-two o this action plan and revisit these same motivating factors. For instance, your plan can make a daily goal of removing one unhealthy food and replacing it with a healthy one each day for the 21 days and starting an exercise routine that incorporates something new every day that slowly increases your activity levels.
Most of all, being accountable to someone is a great motivating factor. Keep a journal about what you did and how you felt physically or mentally, listing your unique challenges. Also, tell a friend, someone whom you respect and trust who will ask you how you are doing towards your goals, really listen to you and re-motivate you back on your path daily.
Walking your talk is a great way to motivate yourself. No one likes to live a lie. Be honest with yourself, and you will find the motivation to do what you advise others to do. - Anonymous

Wednesday, July 25, 2012

Truth About Abs Review And Market Research

Truth about Abs Overview

Truth about abs is the best selling program for reducing your body fat and producing some great looking abs within no time by Mike Geary. The success of the program can be estimated from the thousands of reviews and articles on the web and the newspapers of the world all over. It is a sure shot way of getting a great body and awesome abs without having to consume any kind of fat burning pills or even undergoing some of the boring and excruciating exercises like the crunches and the sit-ups. You also don't have to spend a single dime on the useless and body restricting giant belts or other equipment of such type. The Truth About Abs is a complete all round system for reducing your body fat and also building some of the best looking abs in no time at all. It takes you through a series of conditions and diets that help you control your intake of nutrients and control your diet and thus cut the supply of excessive nutrients to your body.
The Truth about Abs Diet or Nutrition Approach.
The diet or nutrition approach is the best part of the whole program and is also the foundation of the program. Without the control of diets and the amount of nutrients that are daily added to the body there could be no progress in the decrease of the overall fat content. With a proper diet plan and meal management you could lose a great deal of weight without even trying to. The program provides absolute details of the types of nutrients needed by your body and the types of nutrients and carbohydrates present in what types of food thus giving you a total idea of the total amount of daily carbohydrates and nutrients daily consumed by you. The guide also guides you through various kinds of exercises and which one of those helps you and which ones don't.
Detailed Meal Plans
The guide program is a total encyclopaedia of the various kinds of meal plans that you can and you should employ in your daily lives that could easily let you live a healthy lifestyle and also control your fat content. It also address to the various kinds of meal timings and frequency of having meals per day as that greatly helps in reducing the fat content of your body thus allowing you to eat as many as f times every day. Even though you at 5 or 6 times a day you need to have a check on the diet plans and control your basic instincts and desires for the high fat content food. It also suggests you take pineapples and berries in your frequent diet plans as they help in providing your body the right amount of nutrition without adding to your excessive carbohydrate levels. They also help in reducing your fat content and thus help you to create a great meal plan
Truth About Abs Workout Program
The workout plans in the Truth About Abs program are the most unique and effective workout procedures just designed to decrease your belly fat without stressing you out for high results. Mike Geary has formulated the best and has selected the top kinds of exercises for you thus the exercises do not include any kind of usual cardio abdominal exercises and those never ending crunches and sit-ups that help in no ways but to increase you fatigue and hard work. The program includes some of the innovative exercises that help you reduce your fat content with the least amount of workouts. The exercises provided here may seem unconventional and out of order sometimes but you will be astonished to find out how these awesome exercises could turn out to be the best ones and the most effective ones you have ever done.
Plus Points For The Truth About Six Pack Abs.
There are a lot of critics that have pointed out that truth about abs has the best workout programs and the best meal plans that if followed could help every single person in a grand manner. The brilliant design by Mike Geary has made it the most popular program in the whole of the United States and Europe. The whole body workout s and the nutrition vs. exercise routine make it the most unique program of all. If followed step by step the program can help you achieve the awesome 6 pack abs that you have always dreamed of.
Negative Points for the Truth about Abs.
As with every program there have been doubts, negative criticism and also dissatisfaction among customers. Majority of the customers complaining about the exercises being too hard and being unable to follow the routine exercises daily. But the program is meant to be a hard working course that can get you the 6 pack abs you have been dreaming of. There are also complains that the program doesn't provide cardio explanation. But the cardio workout is also associated with whole body workouts that make it most unique program of all.
Customer Support for the Truth about Abs - Rating
The Truth About Abs has one of the best customer support system. The ones on the support side have used and are professionally experienced in the whole program and thus they could help you out in any kind of problem that you may find yourself in. In case of any kind of complication they also let you to have the best guides on the support system to help you out in your exercise and you meal planning procedures.
Our Final Conclusion.
Finally after having a deep study of the program and also observing the thousands of people and customers who have gained the workout program we can conclude that truth about abs is a great program for anyone if the customer or person follows the guidelines according to the book. The programs lets you completely transform your living and working style to make you more and more active and have the 6 pack abs that you have always dreamt of.

Tuesday, July 10, 2012

Muscle Building Principles

Principle One- Lift Heavy
This is self explanatory but I see way to many people in the gym lifting way to light and not even reaching failure. To grow you must push your muscles to the point to where they must adapt by getting bigger and stronger. Basically when you contract a muscle using resistance (weight) you create little tears in muscle fibers, which must grow back bigger and stronger. The most common rep range used to build muscle is 6-12 reps with relatively heavy weight.
Principle Two- Fail
You must go to failure when lifting. This doesn't mean go to failure on every single set, but the majority of sets you should fail in the desired rep range e.g in the 6-12 range you should fail anywhere in between, if you can go above 12 increase the weight, if you cant reach 6 reps decrease the weight. YOU MUST FAIL TO SUCCEED.
Principle Three- Progress
You should be increasing the weight week to week. When you first start training your strength gains should be quite fast. Remember you must keep giving your body a reason to grow or else it will plateau and your gains will come to a stand still.
Principle Four- Keep Workouts Short
In general your workout should be 45 minutes to an hour and a half no longer. Its widely accepted that you will cause drops in testosterone (vital muscle building hormone) if you workout too long/overtrain. Length of your workout will be directly related to the rest you take in between sets (60-90 seconds).
Principle Five- Structure Your Workouts
Your workouts should be well structured. They should start with heavy low rep compound lifts e.g bench press, and then followed by lighter high rep isolation exercises e.g chest flyes. The main reason behind this is that you will have more energy at the start of your workout for lifting heavier loads.
Principle Six- Use Correct Form
Form is everything, when you use bad form e.g using your back while doing barbell curls, you decrease the stimulation on the bicep, and your just cheating your results. There is a time and place for cheating and that called forced reps. (I will do an article on that later, this article is just a basic outline of building muscle). Also when you use weight you cant handle you increase the chance of getting an injury. Trust me injuries are no joke they are very taxing physically but more so mentally.
Principle Seven- Eat Enough Calories
In reality you must eat more calories than you spend to grow. You may grow slightly if your just starting lifting without changing your diet. Most people say you need an excess of 3500 calories in one week to gain a pound of muscle. This is a myth in my opinion. 1 gram of fat = 9 calories 1 pound of fat = 3500 calories
1 gram of protein = 4 calories 1 pound of muscle = approximately 1800 calories ( including glycogen store)
You do the math, if your gaining a pound a week most of it is probably fat. Eat a surplus of about 150-300 calories daily to gain muscle slowly but surely. You cant bully your body into building more muscle by eating 5000 calories.
Principle Seven- Protein Power
Ideally you should get around at least 1 gram per pound bodyweight. You need protein to provide your muscles with the building blocks it needs to grow and repair. Don't think if you eat 500 grams of protein a day you will gain muscle twice as fast than eating 250 grams. Your body can only synthesize a certain amount of protein daily,after that it is either stored as fat or excreted as urea. This is determined by genetics and hormone levels. Why do you think pro bodybuilders get so big, they take hormones e.g testosterone to increase protein synthesis... they can expect to grow more on extremely high protein diets.
Principle Eight- Sleep To Grow
Ideally you should sleep 8-9 hours a night, realistically you should sleep at least 7 hours. Sleep increases hormones such as testosterone, growth hormone, leptin and also improves insulin sensitivity. All key for muscle building.
Principle Nine- Supplement Wisely
Supplements are to supplement an already good diet not replace it. You should only supplement what you cant get in your diet from whole foods. I recommend whey protein, fish oil, multivitamin, pre workout or creatine ( if you have the money). This is not an essential muscle building principle but it will give you that extra 10%.I will do a separate article on supplements in the future so check back under the nutrition header.
Principle Ten- Educate Yourself
Probably the most important muscle building principle. You cant go into this process of building muscle blindly, you have to know what your doing. Unless your some genetic freak who gains muscle just looking at a dumbbell, you have to do your research.

Tuesday, June 26, 2012

How Can I Get Muscle: The No Non-Sense Approach To Building Muscle

Everyone has heard the standard cookie cutter answers to gain muscle - get stronger, use free weights, do complex movements, train your legs, do full body workouts, eat a lot.
What do you do when you do that and it all still doesn't work? Here's the no non-sense approach to gaining lean mass and packing on muscles along with common mistakes that athletes make.
BUILDING MUSCLE = Work + Nutrition + Recovery.
If you want to build muscle, you need to get your ass in the weight room. And you got to be doing things the right way. Skip the curls and get in the big compound movements. We've all heard that before. But to get bigger and gain muscle -- you need to add VOLUME to your workout. You're not going to get BIG by only maxing out. Doing 3-5 sub-maximal sets of 10 reps seems to work alright. Keep it simple. You need 1-2 of these big movement cycles per muscle group or about 50-60 total reps. Add this on after you do your strength/power work.
If you don't have time to do both strength + volume sets then you're gonna have to pull something out of your program. You can't have your cake and eat it too. Cut your strength volume by a couple sets, if you're doing 5x5 strength before your hypertrophy work, do 3 sets of 5 while keeping up the intensity. Just lift those sets heavy and keep the intensity up.
This is where a lot of athletes make mistake #2. They don't get in enough calories. Eat a well balanced diet (You can find a well balance diet info anywhere). To gain lean muscle mass -- Drink a gallon of whole milk a day on top of a solid post workout shake. Make sure your shake is packed with muscle building proteins and glycogen replenishing carbohydrates. Adding a creatine blend could be beneficial. Creatine one of the most researched supplements out there proven to improve your power production. Don't make a mistake that most athletes make by only using protein as their post workout shake. You need the carbohydrates coupled with protein and creatine to build muscle. Take a protein-carbohydrate shake before you lift and after you lift. If you still aren't gaining weight, you can add a protein-carbohydrate shake during your lift. This will guarantee that you build lean muscle mass.
If you want to gain weight, tone back your other work. I'm talking the supplemental conditioning. Doing some aerobic work like a stationary bike for 20 mins after weights can help with your recovery but the harder shit limit to 1-3 times a week. This doesn't mean you have to take the escalator. Just when you are going to push yourself.. limit that type of work to 1-3 times a week. It's still important to stay athletic and part of being athletic is being in shape. After you do your conditioning, make sure you get in a solid post workout shake that has a blend of carbohydrates and protein. This will turn you from a catabolic (muscle breakdown) state into an anabolic state (muscle building state). I recommend a 3:1 ratio of carbohydrate to protein because it has the optimal blend of carbohydrates to protein post workout to speed up your muscle recovery by restoring glycogen and improving protein synthesis. And yes you can build muscle from conditioning.
Gaining muscle takes a lot of work. You must be persistent about training hard and getting your nutrition in. Don't have the idea that you are a hard gainer. There's too many guys out there who think they are a hard gainer when in reality they aren't lifting hard enough or they aren't eating enough. You think you are a hard gainer? Add some more volume to your training. Still not gaining weight? Add another shake in after your meal. Keep track of your workouts and your nutrition. You should try to gain 1-2 pounds of muscle a week as that seems the most athletes can gain before gaining fat. Beginners can gain about 3-4 pounds of muscle a week. Set weekly goals and beat your PRs. Keep your workouts fun. If they start getting boring switch your exercises. You aren't gonna get big if you are putting in half ass efforts in the weight room so you might as well do something you'd like to do. Just make sure you get that VOLUME in.

Wednesday, June 13, 2012

Simple Fitness Exercises

Grooming is a measurable part of our liver. Staying fit is one way to increase your life expectancy. Muscle building exercises are good for accelerating your body mass and bone density as you age. Most of us have learned what to do when it comes to exercise. The job is where and when to get the job finished. With a fancy mode, making exercise a routine should not be a problem.
Weight gain exercises are preferable for bodybuilders. As you age, especially when you hit the age of forty, you start to retrogress muscle mass. For women especially, bone and muscle mass gain becomes difficult. When the body is in necessity of calcium, it can rob it from your muscles. Building muscles does not exclusively increases muscle tone but also their strength.
Here are some uncomplicated toning exercises that can be done anywhere and whenever you want to. in the house, at the office, or on leisure, you can do these easy yet extremely impelling exercises.
1. The Bridge Butt Lift
Is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs should be shoulder width apart. Place your hands down, on either side of your body. Pushing with your feet, squeeze your buttocks muscles and lift your buttocks off the floor. Hold the position for a count of five to ten and release down to the floor.
2. Squats
Squats work the back muscles, the hamstring muscles and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach the chair level stop and hold the position for a count of ten to twenty and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.
3. Reverse Lunges
Lunges work the quadriceps muscles. It can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of twenty and return to starting position.
4. Push ups
This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to perform a push up on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. As you get used you can progress from a count of ten to even thirty.
5. Crunches
Abdominal muscles can be worked every day to build strength and abdominal muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.
These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.
These muscle toning exercises can be done whenever you have time. The best
thing about exercise is that its effects are cumulative. Even five or ten

Thursday, May 10, 2012

How to Start Getting a Six Pack

There are primarily two ways to getting a nice set of stomach muscles, both of which are completely natural and will not involve uses of those weird and silly machine contraptions which tell you to buy them and use them in order for you to get abs that you have always dreamt of. The first, of course, is always the best method to get those six pack abs, and that's some exercise. Nothing will ever beat good old fashioned exercise when it comes to attaining those washboard abs. The second is, yes, you guessed it: diet.
First, you have to tackle exercise. It is, after all the most fundamental way to getting a flat belly, and a lot of guides and books about getting six pack abs will agree with this statement. Even one of the most innovative and effective guides to getting six pack abs, dubbed "The Truth About Six Pack Abs", and almost all of the reviews related to it, have claimed that statement to be true as well. The Truth About Six Pack Abs review says perfectly clearly, and most will agree that "without the proper workout, you will not obtain that lean sculpted shape that you have been searching for." To get the proper six pack workout, however, you must follow few essential rules:
Make sure you are physically cleared by your local physician or doctor to do physical activities 
Ensure yourself that you do not have histories of any heart problems or cardiovascular issues 
Be certain that you would want to take on the workouts to gain those six pack abs

Now that those precautions and assurances are out of the way, it is time to find out just what that six pack abs workout is. You want to gain those abs? Try this workout for size:
- Rubber mat

Total of 5 exercises and 3 sets 
- Crunches 
- Full Sit-ups 
- Leg raises 
- Bicycle 
- Plank

One set: 
Full sit-ups 20 repetitions (reps) 
Leg raises 20 reps 
Bicycle 20 reps (one rep is both sides crunched) 
Crunches 20 reps 
Finish off with plank 30 seconds

Note: Only have a 1 minute break between each set 
What that workout is called, is a superset workout: a bunch of different exercises done one after the other, without the benefit of stopping to breathe or break until the set is done. Follow this exercise to the dot, with the right amount of repetitions, no stopping in the middle of the sets, and resting for exactly the allotted time, and you will be one step closer to getting those six pack abs. You all set for your exercise workouts? OK, let's take a look at your diet.

Now, the proper six pack diet is not really that difficult to figure out, but it usually takes a little while to get used to sticking to it. One of the most important aspects to remember about the diet to gain those six pack abs is that, contrary to popular belief, you do not have to not eat a lot. All you have to do is eat a lot of the right kinds of foods and you will have already been doing the right diet into attaining those monster abs.
What to Eat: 
-Low-fat foods or fat-free foods 
-Whole wheat and whole grain 
-Fruits with not too much insulin content (you will know this by how sweet the fruit would taste) 
-Raw, raw, raw food

What NOT to Eat: 
-Too many carbohydrates (you will get this from white rice, pasta, sugar, bread, and other such dairy products) 
-Too much sugar 
-Milk chocolate 
-Salt-rich foods

Basically, what you have to eat are the healthy foods out there, and even with such healthy foods, you have to also keep the consumption of them controlled. What you should not eat, are plainly too much junk foods. Though you may treat yourself to some of these every once in a while, never spoil or indulge yourself. Follow these steps and advices and you will have already done the alternative to exercise in getting a six pack.