Big Muscles, Fine Physique, Six Pack Abs

Know how to gain muscles fast!

2009-09-10T04:37:00.000-07:00

Have you ever asked the question, how can I get muscle fast? Have you really wanted to increase your muscle frame by 10-15 pounds before you next go on holiday? Or even just to look like some one that actually works out.

Every muscle gainer I know, and work with have all had the same desire. They want to pack on muscle fast, but do so safely, and effectively.

Well, if you are a hard gainer then there is good news for you. Even if you are a middle of the road gym attendee wanting to progress, then there is good news for you too. Learning ways to build muscles fast is a pipe dream as many would argue. But by the same token, it's n easy ride. You should adopt the concept of training smarter, and not harder. Think of training with a more intelligent mind set.

Do not be performing more than 10 Reps.

Say What!? If you are lifting greater than 10 reps, you will be emphasizing your slow-twitch fibres. These have the smallest opportunity to grow. Your mind set should be that you are a hard gainer. In every set you do, you want to gain the maximum amount of muscle fibre. Choose your weights knowing that rep 11 is the forbidden land, and will keep you in small muscle city.

Gain muscle fast by entering into a heavy lifting mind set. Every set, and every exercise should be with heavy weights, and no more than 10 reps. Every workout should be ventured into with a war fighting attitude, where you shall be fighting heavier weights than the last battle. On a safety note, it beneficial to workout with a colleague (even if they are not working out, or don't work out) just for safety issues as this may be an excuse to slack off slightly. You will need to push yourself every inch of the way.

Reduce workout time.

say What!? If you are doing more work, but in less time you are increasing your work capacity. By work, we are referring to the amount of sets, reps, and poundage. Which guy would be fitter- One who does Four sets of 185 pounds bench press with a 30 sec rest, or one who does Four sets of 184 pounds bench press with 90 sec rest? The one that does the workout in less time. And guess which one is more muscular? The one with the higher work capacity.

On your next visit to the gym, try to complete your workout in less time. Take shorter recovery breaks. Move yourself from one exercise to the next in a little less time. Don't worry about feeling out of shape at this stage. This is one of the easiest tips you can have to increase your muscle density. You are now leaving your comfort zone, so be prepared to be humbled.

Do only one exercise per muscle group.

Say What!? Yes, only one. Otherwise you will be going along with the myth of having to pound a single muscle for over an hour to see any growth in it.The one thing you are looking to do is to ignite your muscle into a growing state, not exhaust them to the extreme. When your muscles have experienced an external stimulus, your body is going to want to do something about this. It will be forced to overcome this assault by growing new muscle, ready to deal with a similar onslaught. So, in this part, remember that once you have improved upon your last workout, or out done it, then it is time to move on to the next exercise.

No more than 3-5 sets per muscle group.

Say what!? Well, you have to question a muscle gainers intensity if they are able to do more than 3-5 sets per muscle group. If you are using steroids, or are lucky enough to have muscle friendly genes, then you can't discount this advice. Remember we are looking at how to gain muscle in the fastest time, and this requires following a new set of rules.

Carry out the first couple of sets at 85% of your maximum output, or effort. Do the third set at 95% maximum effort, then the fourth, and sometimes fifth at 100% effort. This last all out set is the one that will contribute to your muscle growth the most. Anything above this will exhaust your muscle, increase recovery time until your next work out (that's proper muscle recovery, not you deciding you'll try again tomorrow).
This final set is the one that should be performed with at least 1-2 extra reps, or 5-10 extra pounds than the last work out.. This will have ignited your muscle growth.

Increase your strength by 5% each fortnight.

Say what!? It's a big mistake to not track your progress. You will not gain by following the same routine, with the same weights, week after week. How can you expect muscle to grow if you are lifting the same weights every time. Your body will get used to this stress, as it is designed to tolerate it. Bombard your body with increasing stress, one workout to the next, then you will see your muscles increase. So look to increase your strength by a minimum of 5% every two weeks. Larger muscles may be easier to see progress. But imagine that at this rate, in six months you will be twice as strong as you are now. set a strength goal for six months time, and then work backwards. If you currently dead lift 135 pounds, aim to be lifting 270 pounds in the next few months.

You may not recognise these tips, as they are not your average 101 of the best..., or typical bodybuilding advice. But one thing I've learned in life is to question everything you read and hear. Learn for yourself by doing, rather than just talking. Don't follow the herd. Train smarter, and not harder.

For clear and concise advice on the best way to train your muscles beyond recognition, in the shortest time, and most natural way then have a look at Vince Delmontes No Nonesense Muscle Building Program

5 Weight Training Success Tips

2009-08-17T11:45:00.000-07:00

Those that know how to weight train properly are few in number. If it was easy, and known by many, then you would be seeing a lot more great looking physiques in everyday life. To be able to weight train properly, you should familiarise yourself with these Five training tips before you get involved in a gym.

1. Jot down a realistic goal for both Long Term, and Short Term.
2. Commit yourself to a program for at least 12 weeks.
3. Before starting, educate yourself as to what you are taking on.
4. Find a trainer that can advise you on correct techniques.
5. keep focused on a Gradual progression.

1 Goal Setting

Have you ever come across the saying -Inch by Inch, life is a sinch. Yard by Yard, life is Hard? When it comes to setting goals, treat them with this in mind. Do not expect to have yourself at magazine page status by next season. Set what muscle gain you want to have in three months, six months, and then one year. With your finishing goal in mind, work backwards. If you are hoping to have gained 50 pounds of muscle by this time, then look for a way to gain one pound each week.

2 Commitment

This is the most important point when it comes to failure or success. If you are NOT totally committed to your program, then you are likely to fail. It's important for you to find out a weight training schedule that is true to your goals, and your own situation. Read the program fully before you start it. If you need questions answered, contact someone, on a forum, or something to get these queries answered. The last thing you want to do is to carry out any workouts incorrectly. When you are sure you have the right program, then be responsible to fulfill all that it asks from you. Follow it to its full completion. It is fatal to try it for three weeks, and then throw the towel in because you have not noticed any difference in your muscles. This will lead you to repeat this failing cycle again with the next program, and so on.

3 Education

Ask yourself how much you really know about building muscle. If you had to help someone else transform their body over the next few months, how would you fair? Could you do it? If not, then you probably don't know enough about training your body, with nutrition and recovery in mind. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

4 Proper Technique

You wouldn't attempt to repair something technical without the correct knowledge. So, should you try to teach yourself ho to weight train properly? As with the previous point, you would consult something that told you how to. There are so many people that put their body at risk, not to mention their tendons, muscles, ligaments, just to cut corners, and have their friend teach them, or to try it on their own assumptions. do not be a cheap-scate. Get a reputable trainer that can teach you the correct techniques, weather in the flesh, or with a reputable, and recognised program, from day one.

5 Progression

Inch-by-inch life is a sinch. Yard-by-yard life is hard.This attitude should stick with you throughout your workouts. You do not need to increase your bench press by 20 pounds by the end of week one. Just imagine if your press increase 2-5 pounds each week for the next twelve months. Wouldn't that be a serious gain in muscle and strength. Just aim to improve yourself week on week. Weather its and extra set, and extra rep, or an additional poundage, these are real measurable progress as far as weight training goes.

Use these weight training tips for an easier and more successful experience. If you are scratching your head thinking where you can get an approved, easy to follow program to follow, you would be wise to have a look at the the no nonsense program by Vince Delmonte.

Incorrect Guidance In Building Muscle

2009-07-27T01:11:00.000-07:00

I've just come back from my summer vacation. Obviously, when you are on holiday, you tend to lose the routine that you're used to, and eat and drink a little more than you usually do. At the same time, one tries to maintain a bit of exercise. I did a bit of beach running, and used the hotels smaller gym just to keep the heart rate going.

I found it interesting when I was working out, as I got talking to a bunch of younger guys. They were about 16-18 years of age. They were keen, and had a lot of energy. I wanted to know what it was that motivated them, and how they went about getting a weight training program that suited them. I was surprised by their answers.

Are Muscle Building magazines truthful?
One comment was on an article in a glossy muscle building magazine that promised 2 inches of arm muscle in two weeks. That strength could be increased by 30-40% in a week. I asked the lad how much better he felt than this time last month, and how much more he was lifting than last month, and to my surprise, and his by his own admission, he was lifting very much the same. That his arm workouts was just the same as last month. I questioned the realism behind the article he had read, and we conceded that perhaps it wasn't giving realistic information. My view is that magazines are jazzed up too much. the images you see are not the guys that follow the routines they are being 'photographed' for. In fact, bodybuilding magazines are pretty much totally wrong, and only work for those that take steroids.

I have heard these magazines referred to as Muscle comics, and not really written to any great level. They glorify the images of drug using bodybuilders, portraying these examples as the picture of natural health. They mix it all up, the images, the sexiness, along with a load of rehashed information with gimmicks, and sell it to these young, inexperienced, hopefuls. These boys are inspired by the images they see, but in reality, they are being misled.

Take advice from someone using drugs?
The use of drugs will allow you to train more often. This is because of the increased ability to recover. The less publicised aspect of a drug use, is the way they speed up the physiological process that would not normally take place, such as the increase in hormone levels. These types of bodybuilders take very large doses of a stimulant. Also, they are known to inject substances to give a particular area a more enhanced look. Is this the type of advice these young men should be hearing in order to attain the physique they see in these magazine images?

Supplement Advertising
Are you aware that some of the better known bodybuilding magazines are actually owned by big money supplement companies? The magazines that these young guys where reading are in fact a vehicle to sell supplements. Professional bodybuilders are purposely used to make up exercise programs that average people will follow, and fail. because they are not getting the results that are promised, they flip to the next page, and are convinced that they should be taking this supplement if they are not getting the right results.....sale made. The inexperienced consumer believes that the latest cutting edge advice must be correct.

I would even question how often these articles are actually written by the professional bodybuilder.Many get paid just to have an article ghost written for them. In other words, they are paid just to have their name associated with an article. Usually unaware of the contents.

After hearing the failings of these young guys, I could only encourage them to stop taking their advice from the bodybuilding magazines they were buying. Once the average man recognises that there is no short cut, or secret way to achieve muscles,other than by foul means (drugs/supplements) they will then begin to understand the concept of using the universal principles that are not as complicated as initially perceived. They will work for anyone that puts them to use. Learn to train smarter, and not harder, and you will begin to build a great body.

The training programs that these young men were using are influenced by bodybuilders that are on a lot on enhancement drugs/supplements. These are facts, and it is wrong to assume and defend otherwise. I agree that in other other sports there is also a use of enhancements to better a performance, but I would go further and say that in no other sport is it totally reliant on drug use than in bodybuilding to achieve staggering results in such a short space of time.

You can get a body built to fantastic proportions naturally too, but perhaps it means a bit more effort and time. But this can be done naturally.

Building Muscle - Incorrect Actions

2009-07-07T05:26:00.000-07:00

What would you feel like if you found out that all your efforts building muscle, all the exercises you planned out, all of those visits to the gym, where in fact a total waste of your time. That you had got it all wrong? All of that time and money spent building muscle was in fact the wrong way. You have very little to show for your hard efforts.

At this point, don't go beating yourself up about it all. There are many muscle building errors that we all make, and many pitfalls we get trapped in. It is after all a learning process when trying to build up muscle. But instead of wasting years to discover what the correct way is, we should draw off those who have already walked the walk.

These can be considered the Primary ways to build muscle incorrectly. Get rid of these elements from your mind, and thoughts, and you sure will get closer to the body you desire.

Incorrect way 1 Miss out the Cardio

You may well disagree because of what you have been taught, or told. It irritates me when I hear people say that weight training is just as good at keeping your heart and lungs in tip top condition as a long run. Who are you trying to kid?

Weight training is designed for muscle growth. It is to build the body, or frame. It has no consequence when trying to stimulate your cardiovascular system. I'm sure your legs may make you feel like you've done a 10km run when you've finished doing a workout routine on them, but this is some distance from an optimal cardio workout. Aerobic activity has a pivotal role in acquiring muscle growth. It will quicken the recovery rate from weight training, as it will deliver all the oxygen and blood that each muscle needs.

In turn, this contributes to the development of the circulatory system as increased amounts of oxygen is passed through the blood, giving increased amounts and sizes of blood vessels. As there is now a greater cardio density of blood vessels, the circulatory system has more supply chambers to pass oxygen and other nutrients to body tissue, such as the muscles, and take away any toxins and unwanted items that may slow the growth of your muscles, and increase the repair and recovery rate. A more optimal environment is created for muscle building.

Incorrect way 2 Over training the Tri's and Bi's (ceps)

Be honest here, we'd do anything for a set of shirt ripping arms. If you go to your gym, I'm sure you've seen the guys. Usually smaller, weaker dudes, spending a whole hour doing every conceivable triceps and bicep exercise. They are there week in week out, repeating this, and strill having spaghetti arms weeks later. The fact here is that the tri's & bi's do not require a lot of direct stimulation to benefit from maximum muscle growth.

Have a look at your thigh. Compare this to the size of your bicep. Your legs are 4 times as big. So is it any sense training the arms as you do your legs? Compare other muscle groups. The overall back size to overall arm size. Chest to arms. Can you see that a larger muscle group should be trained differently to a smaller group. If you focus the majority of your training time on the bigger muscle groups (chest, back, shoulders, legs), looking to get them bigger and stronger, then building muscle in your arms will be a lot easier.We're not saying here that direct training on your arms is no good. But instead showing that less is often more when it comes to training small muscle groups. as the bi's & tri's.

Incorrect way 3 No focus on improving strength

Many new to weight training have the persona of not caring as to how much they can lift, but just want to looked ripped and chiseled. Building muscle will always follow if you concentrate on getting stronger. But training to become stronger seems to be old hat to a lot of new muscle gainers. The new fitness industry is a bit more commercialised. All this ball, balance pads, and ab machine items seems to make people ignore the necessities in body building, that of building a solid foundation for long term success.

In short, the stronger you become, the more sets and reps you will be capable of lifting, and with a more specialised range of movements. You technique will be better when you are stronger. You will have a more efficient recovery rate. Your training sessions will be longer, and harder. When your strength increases from week to week, the muscle mass will not be far behind. If you have any doubt in this, next time you go to the gym, have a look at the bigger guys. I bet you that they are also the strongest. How much have you seen a small guy lift, or press, or squat compared to these. Ask them. If they've walked the walk, they most certainly can talk the talk...to you.

If you are looking for a serious workout program, then this for you. Weight training techniques, and nutritional guidance will have you looking a completely different dude, or dudess in 12 weeks.

Muscle Building Tips

2009-07-01T01:00:00.000-07:00

Further to the previous post, accelerating your muscle gains can be experienced by a few simple steps.

Do not train more than two days in succession.
But hang on a minute, don't all the pro's say to split a training program up into 5 separate days? Indeed the 'pro's' do. But they are treating the body as a muscle system only, and these pro's are adding supplements (or drugs) to achieve the bulk they work towards. The other systems that are vital to natural muscle growth are ignored, the central nervous system, immune system and hormonal system.

So you trained your chest and shoulders on a Monday. This does not mean that the other systems are fully recovered the very next day when you work on your biceps, and abs. The result when you return to the gym not being fully recovered is not being able to lift more weight. If you can't lift more weight, your level of fitness is not going to see an increase, as your energy systems will be depleted rapidly, and you enter the state of over training. There is no way you are going to produce more muscle if you cannot improve upon your previous workout. Have a full rest day every two days. Energy reserves will be replenished, and over training will not creep in. Muscle building will be more successful.

If you haven't improved upon your last workout-call it a day.
Imagine you have worked on your chest on a Monday. You have done four sets of eight reps with a 225 pound bench press. You reckon this to be a personal record. So, five days later, you go back to your chest routine, but this time you disappointingly only manage four sets of eight reps with only 185 pounds. The reason? You body has not fully recovered from the previous workout and needed a longer recovery. The previous workout being the day before, not the Mondays chest routine. Those muscles may have been ready, but the other systems have not been replenished enough for you to exceed that record you set.

Do not slog out a workout, just because you are there. If your body has not fully recovered, you will be lifting weights that are within your capabilities. With no additional, unrecognised stress being put on your muscles, they have no reason to grow. Instead, you will being sapping away the precious energy reserves that could be contributing to building the muscle mass you are trying to achieve, but instead you would be fuelling a pointless workout. Add to this the likelihood that you will lose motivation as your results will not seem forthcoming.

This decision to call it a day is one of a mature trainer. If you feel you are on for a sloppy, struggling, poor workout, then don't workout. Leave it until the following day. If you just want to train for the sake of doing it, then carry on. But if you are working out to achieve muscle bulk, and looked ripped and solid, then this decision at this time is critical to your progress. You can always change the workout to a stretching session, and eye up the hotties on the treadmill (just kidding)

Get yourself a mentor
This may seem a bit odd, as does it really have much to do with how much muscle you get? Look at it like this. If you want to be successful at something, then surround yourself with people that have already succeeded. Then follow them. Use them as a model, and feed off them. If you can find yourself a sensible, wiser type of mentor, they are more likely to offer step by step advice to you. They will expect a high level of commitment, and effort from you. You will need to complete tasks, change any habits, and more importantly, you will receive encouragement and recognition for efforts and targets met. How would you fair without a mentor by your side? This option may seem extreme and it may require you to hire someone. But the results from this will be immense. You cannot get any better than someone along side you that knows their stuff. Consider it.

If this seems to extreme, or you cannot find a appropriate mentor, then you should seriously consider this program for serious muscle builders.

Muscle Building tips

2009-06-22T01:20:00.000-07:00

Serious Muscle gainers only

You've been pumping away for months on end, and have come to know pretty much all there is to building muscle on that body.You've read it all, heard it all, and done it all. But in the mirror you still look like a brochure model. By that I mean there's no bulk to you. You are fit, but the muscular frame itself is looking thin rather than bulky.

With these three special additions, I can assure you will see massive muscle gains very quickly.

Body weight training
This type of exercise is becoming less popular. But once upon a time, before all the latest gym technology it was something ALL the hard gainers practiced. Now it's something that can damage the ego as most body weight training is quite hard. But if you are serious, and you cannot work out with your own body weight, then really you shouldn't be working out with external loads, and this is why your muscles are not looking ripped and solid.

Have you seen those that try to use HEAVY weights with a minute range of movement? and yet they are unable to do a single press up properly, one pull up,or a single squat to the floor. External weights are a great way to build muscle for sure, but you should really be able to cope with the following also.

Males: 1xset of 80 press ups, 1xset of 20 chin ups, 1xset of 20 1-leg squats, 1xset of 40 dips, 1xset of 20 pull ups.

Females: 1xset of 40 press ups, 1xset os 5-10 chin ups, 1xset of 10 1ileg squats, 1xset of 10-15 dips, 1xset of 3-5 pull ups.

Seems hard when you see it set down like that. But these will give a solid foundation of your general fitness and muscle endurance. You will build muscle with more ease in the other stages of your weight training program.

Turn you training program full circle every 3 weeks
A great and very effective way to build muscle. It will also make sure that your body does not reach a non productive plateau-for good. If you train your your chest, shoulders and triceps every Monday, in three weeks time, revert that to a Friday. Each muscle group will be worked fresh, and plateaus will not be allowed to set in. You keep your body guessing what's next, rather than it knowing. The same goes for a routine when you work on your back, biceps & arms, and abs on a Friday. These will then be done on a Monday. Everything is turned full circle. These muscles are then worked on first in the week when all is fresh, rather than at the end when you had gruelling session's all week.

This change really does work. I'm sure you've read or heard that you shouldn't train smaller muscle groups before larger muscle groups, but that is just not correct. Give it a try, and you will be amazed. If you are not getting the results you want at the moment, maybe it's because your body is in that plateau state, that it knows exactly what's next. Stimulate it by a new variety. Those small muscles stay small because they are not in an optimal state when it's time for them to be worked.

Take a little more time when out shopping for groceries
By this I mean you need to be buying the right things. I'm not going to list what you should exactly shop for (but I can direct you to a program that will do just that for you). But if you find yourself opening food cupboards, or the fridge, and finding nothing but crisps/chips, or meal left overs. You need to have well stocked cupboards if you are serious about building muscle. Do not let the supply of correct food run low.

So these few tweaks in your training schedule will give you major improvements to your body muscle mass. Additionaly, if you want to go further with this, and you are serious about attaining a fine physique, you can acheive this in 12 weeks in this program. I can honestly say that with your desire, and what this program offers, you will have the Body muscle you deserve.

Fat Loss Meal Plans

2009-06-16T01:39:00.000-07:00

This is Red Hot off the press If you are reading this,then you are one very fortunare person. i am going to be removing this post within the next 48 hours. This is a very unique chance for you to be ahead of the crowd.
(additional: The links seems to still be active, so I've decided to leave this page up as info only)

What should you eat?

How many times have you asked that question? How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?

Even if you don't eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you're trying to stay healthy and lose fat. Knowing what and when to eat can feel like studying for final exams again.

Before you go into anymore of a panic, take a deep breath, and feel reassured that fitness expert Vince DelMonte and Empowered Nutrition Meal Plans has come to the rescue to teach you how to make healthy meals to strip away any excess body fat.

For the next 7-days, you get an opportunity to whip your diet into shape so you can trim and lean down, burn fat and combat any health issues.

Have you downloaded your FREE 7-day Fat Loss Meal Plan yet?

Check out what my buddy, Vince DelMonte, is hooking you up with this week.

Your nutrition meal plan should be set up just like your training program.

Just like exercise, there are beginner, intermediate and advanced programs.

Nutrition, if done properly, follows the same set of rules.

Empowered Nutrition Meal Plans has beginner, intermediate and advanced meal plans depending on your level of nutrition knowledge and fitness and goals.

Today we are handing you a sample from the 7-day beginner program with 2000 calories for men and 1600 calories for women.

We don't care how big or how small you are, if you're a guy, follow the 2,000 calorie meal plan to the letter. That goes for women too. I don't care how big or how small you are, follow the 1,600 calorie meal plan to the letter.

When you order the complete system on June 30th, Vince and Empowered Nutrition will hook you up with all the different calorie levels and different program levels. For now, all you need is what we're giving you today, to get started seeing fat burning results and incredible energy in just 7 days.

The goal is to achieve the following:

� Tell you exactly what to eat so you have no guesswork.
� At what time to eat so you don't slow down your metabolism.
� How much you should be eating in each meal so you can monitor your progress.
� What to shop for at the grocery store so you can't bring home anything unnecessary.
� How to cook it so you're eating healthy and delicious meals at the same time.
� To remove the stress that food causes in your life and give you an easy and simple plan.
� To put your body in hormonal balance to control and improve your energy levels.
� Start stripping away the next 10, 20, 30 ? or more pounds of fat you want to lose.

Following a meal plan is not for everyone and you may prefer to wing it and just hope what you're eating is working. If you don't like being held by the hand and told exactly what to eat and when to eat in the right amounts then let someone else download these plans instead.

However, if you follow Vince's advice and use these meal plans over the next 7-14 days you'll see real results on the scale, at your waistline and in your energy levels. This might even be the first step to getting you into or back into the best shape of your life.

Check it out here

3 Steps In Building Big Muscles

2009-06-15T13:19:00.000-07:00

Building Muscles takes a bit more than a membership at the best gym in town. It takes a bit more than knocking back a protein shake or two, ands trying to consume as much chicken and tuna as possible. Then 'shazzam'! Your body is that of a Greek god? How good would that be if it were that simple.

Well it can be simple to build big muscles quickly if you introduce these 5 simple actions to your workout.

Dead lift & Squats
These are regarded as being two of the big three in muscle building exercises. They are responsible for power and muscle mass. In terms of weight training survival, you have no chance without these. These two exercise alone will workout about 75% of your muscle frame, including your traps, shoulders, arms, back, gluts, hamstrings, calves and trunk.
On top of this, your body will be vastly encouraged to release high levels of growth hormone that will give bigger muscles all over the body. This then results in strength gains in all of your other lifting routines, and in turn a stronger ability, and a more muscular looking body. Dead lifting and squats are important to hard gainers because of the hormonal spikes that affect the whole body, and building big muscles.
Stay with compound exercises.
Which will isolate greater muscle fibres- A bench press or cable cross over? A military press or a lateral raise? A bicep curl or a chin up? If its building big muscles you want, then compound lifts are not an option, they are a vital necessity. Stick with squats, leg presses, barbell rows pull/chin ups, dips and overhead press. If you only give attention to small muscles such as arms and calves, then you will keep exactly that, small muscles.
Be honest with your rest periods
When you are down at the gym, do you see the average guys with their stop watches timing the recovery? Stop watches are not design just for the sprinter. They should be used by all who are serious about building big muscles.
In general,the closer you lift to your one Rep max the longer the rest period should be. The higher the number of reps, then the shorter the rest period should be. This crucial aspect is very often overlooked, but it will determine the way your body responds to its training.

If your are going through a training regime for maximum strength that needs 3-5 minutes of rest between sets, but you only take 2 minutes, then you are not providing your nervous system with an honest workout. If your building big muscles workout requires 30-90 seconds of recovery, but you drift off, or get distracted beyond this time, then you are not being true to your metabolic system.

How will you be able to tell if you do not monitor your rest period? If you bench pressed 130 pounds for 4 sets of 10 this week, and followed that up with 140 pounds at 4 sets of 10, that would be a considerable improvement if your rest periods were identical. But if your rest periods were longer in the second week, you have not actually become stronger, your body has just had longer to recover.

In conclusion it's fair to say that building big muscles is not just a case of turning up at the gym,and knocking back a protein shake. If you apply these straight forward pointers within your programs you will start to see improvements in muscle all over your body.

Want the the no nonsense muscle improvement and nutrition report?

Hoodia and Body Fat Loss

2009-06-09T01:07:00.000-07:00

When you are keen to get the fat loss process into motion, diet supplements are usually looked at aren't they? One name that seems to top the conversations is Hoodia. The plant Hoodia Gordonii was used years and years ago by hunters in South Africa. They had to experience long periods without food, so used the meat of the plant as an appetite suppressant. The plant grows very slowly and needs to be tendered to for 4-5 years before it is ready to be harvested.

An appetite suppressant. Not having to feel hungry, so no need to eat. A dieters heaven by the sounds. Well, things aren't has straight forward as that.

To begin with, if you are wanting to get a great looking mid section to your body, then as daft as it may sound, not eating is the last thing you want to be doing. If you are not eating as much then you will lose body fat. BUT, if you are not eating enough, you will lose body muscle rather than fat. Muscle tissue is your calorie burning tool. By losing this, your fat loss results will be disappointing. A slower metabolism will make fat loss almost impossible.

Using Hoodia is going to interfere with your bodies natural hunger signals. It will hinder the foods that you need to take on board. Particularly the ones you require to lose body fat, and at the same time maintain the muscle tissue.

It is worth mentioning to that Hoodia has by no means been confirmed safe.It has not achieved that thoroughly tested status yet. Your metabolism can be harmed if too much is taken, and this can lead to thyroid complications. Fat loss and seeing muscle on the body are closely connected, but this needs to be attained in a safe manner with no harmful effects on your health.

The Hoodia method is by no means a proper method to losing fat in the abdominal region. You need to be looking at a long term plan for this. Hoodia is a very temporary act. To miss out on eating for years to come is not going to give you any results. At best you will look thin, but by no means healthy. Skipping food means skipping life sustaining nutrients, vitamins, proteins. There is also the very real risk of being hospitalised as a result of malnutrition.

The best plan of action is a diet that gives you all the nutrients a body needs. These then being effective with losing body, and particularly stomach fat loss. This then needs to become a lifestyle habit, so that your body fat does not creep back on when dieting methods are slowing. The longer that you spend chasing an artificial supplement to take a short cut for you in as far as body fat loss goes, the more time you are going to spend without the results you desire.

Get with a proven program, where it is all layed out for you. You do not need to consume any fake pills to have a fit lean body.

Fat Loss & Diets To Get Six Pack Abs

2009-06-05T05:33:00.000-07:00

Weight loss, fat loss. You hear that from every direction don't you? You get the Lose Fat Idiots Guide, and the Diet review for Idiots, you know the kind of stuff. In fact there is an actual program called just that, Fat Loss for Idiots. These are all designed to get you going on the idea that you can lose huge amounts of fat with the littlest effort. You can eat as normal, but follow a certain pattern throughout the day. This screens the fact that it is a paid exercise plan.

But is the Fat loss for idiots idea beneficial to you? To get a clear meaning of some basic dieting myths will tell weather this sort of thing is worth it. The picture given is that if you consume 2500 calories in a day, then your body will get conditioned to that and burn 2500 calories a day. This information is just so incorrect. If your body gets used to however many calories you consume in a day, how comes you managed to go and get all fat? I'd say that your body most definitely DID NOT adapt to that intake of calories. So why would your body decide to adapt to the idiots guide to fat type program?

If you are looking to lose any type of body fat the smart way, the only real success you will have is if you create a calorific deficit status. The six pack quest does this. It contains a metabolic calculator that is designed to suit your bodies needs, and decide the optimal amount of calories you personally need that will guarantee fat loss, and not leave you Hank Marvin (starving). I won't argue that if you are currently on a starvation diet of some kind you will need to increase the calorie intake. In doing so, you will find that you lose weight. But if you are consuming far more calories that the 2500 guideline each day, then I would think it safe to say that your body has not adjusted to burning those off. You are going to succeed with an action plan that works. If you do not already have one, I can only recommend the Six Pack Quest as a tool to use. It lays it all out in easy to follow terms that a school child could follow.

The other thing that the Fat Loss for Idiots program does, is to make exercise unimportant in you losing fat. It's regarded as being something that doesn't really matter. What!!? I can't understand how anyone can consider using such utter dribble! It's always been proven that there is a direct correlation between exercise, and losing weight. Dieters who introduce a level of exercise into their lifestyle in fact have a higher rate of weight loss, rather than a mixture of muscle and body fat. Any idea what happens when you lose BOTH muscle and body fat? You bodies metabolism slows down. So, yes, you have lost weight. But now you are left with a slower metabolic rate. Resulting in you having to eat far less for the rest of your days. Does that sound encouraging? Seeds, nuts and lettuce leaves for the rest of time? No, me neither.

The six Pack Quest is going to give you highly productive exercises. You will not be expected to spend endless hours in the gym. But you will get those type of results. These definite results are going to help you keep hold of that vital muscle mass, in turn keeping your metabolism high, maintaining weight loss. Easy.

I'm sorry to go on. I just have a passion here. I hate to think of people wasting tons of money on these hyped diet fads that deliver certain results for a short period. You spend, thinking you're getting your moneys worth, when the novelty wears off, you are back to square one, and the diet program continues to make money from other poor, desperate individuals. So, do not be sucked in by another plan that promises. Remember, many of these seem effective in the first week or so, as your body is losing water...not real fat. Get yourself on a program that is both health orientated with a long term plan, and full of exercises that do not appear torturous.

I took the Six pack Quest, and live by it today. It's not hard, it's commitment to a lifestyle change. It's full of meal plans as much as these other crummy diets are, but it goes a lot further. You'll be able to follow detailed exercises, and planning is made for a variety of needs. You benefit from a workout DVD, and get a virtual trainer. Lots of Supplement information as well as ongoing updates for fat loss related research and findings. I think it is an all inclusive program and covers all the factors concerning weight gain, as in muscle gain and fat loss, not just dietary habits. Fat loss is a lifestyle change, not just plate size change.

You're this far for a reason. Start you're change today. Get with this program. The benefits are immense, both healthy, and visibly. Or you'll find yourself spending more and more money on diet plans, and not see the results you really want.

Start the Six Pack Quest

Ab Muscle Workout for Six-Pack Stomach

2009-06-02T01:52:00.000-07:00

There are so many six pack abs workouts available, so to decide upon the best way to get those desired abs can be a bit confusing. Deciding upon which one to select for best results is a tricky process. One thing to bear in mind is that most exercises will work your core for a period of time. When your body has adapted to the stress being put on it, it will not progress further, unless it is introduced to a new stress that it then has to combat.

You are best starting off with stable floor work for your abs, using your own body weight, then progress to unstable surface with weights. Moving on up to actions that reduce your base of support as far as possible are the top workouts for abs as they require all the muscles within the core region, particularly those deep ones that are not worked very well during stable floor workouts.

Stable floor exercises that are beneficial to your ab work include crunches, sit ups and leg raises. Progress with these exercise by doing them against the force of gravity. Then with a load, and eventually on an unstable surface like an exercise ball, or stability ball. Front and side 'planks' should be the building blocks of a core program. Progression to one arm planks in the frontal and side positions, and again moving up to a stability ball.

In order to get that popping muscular look, the best ab exercises are going to use a variety of weighted movements. You may be a skinny type, with no fat at all, but your abs still don't look like they're actually there. This is due to the fact that the actual abdominal muscle is not developed. The nice looking abs you want are best formed by developing that muscle group, by weighted ab crunches with cables, or on a stability ball with a heavy dumbell.

When doing your ab workout get the full stretch in the eccentric stage of the movement. It is not always necessary to go through the whole movement on the upward phase, but you should be concentrating on the 'crunch'. Squashing your upper abs onto your lower abs. This will maximise the burn and recruitment of muscle development. Weighted side bends do have a tendency to make you look wider in the waist, and can distract from a lean looking body, but that's not to say you shouldn't do them. Maybe ease up on them if you fell you look wider than you wanted to.

Lower abs exercise tend to be the most troublesome. These muscle groups appear the hardest to work on. Hip flexion gives more emphasis on the lower abs. If choosing to perform these, do so as the first part of the workout. In all honesty though, it is virtually impossible to divide your abs into separate components ie, lower and upper. Any ab performing exercise or movement should automatically have you working on both areas simultaneously. But a good exercise that can give a little more attention to the lower group is leg raises, in a progressive action. Lying raises, then incline raises, and eventually hanging raises. When advanced, try laying leg raises on a stability ball, that one will create a sharp looking stomach.

Last to consider is the training frequency. As always, the more you do, the better the results. But give your ab muscles time to recover. They are only ready when they are not painful. Before, during, after a workout, or on a separate day is down to you. Some disagree with the working on them before your main workout idea. The argument is that you will pre-fatigue before the main workout routine. Look at it a different way. If this is your weakest muscle group give them priority when your body is at it freshest.

An ab workout is just one small part of getting a lean, head turning body. Lifestyle habits, the calorific usage in weight training and cardio work, and the diet you partake in are all building blocks for the same thing.

If you are serious about getting razor sharp abs and developing your entire core region then don’t get left behind without this cutting edge, challenging and exciting cardio system, bought to you at zero cost.

Ab Exercises

2009-05-26T02:50:00.000-07:00

It's vital that the correct exercises are being done in order to get the solid looking six pack that you require. You could spend endless hours doing grueling sit ups, and the results being poor, to your dismay. Making the effort to find correct ab exercises is going to benefit you, not only from time consumed in the gym, but it will save you heaps of frustration too. Let's look at the what is the best type of lower ab exercise, and also what you can do at home to build them.

The most effective range of movements for the abs, are those that reduce your overall stability. All of your muscle tissues are used in these movements, even those deep in your core. They all contract in order to maintain your balance. Regular sit ups are only going to help out the more 'superficial' muscles. Yes, they will still help you in ab improvement, but they won't give you the satisfying results that you could be benefiting from.

What kind of exercises for your abs can be done that effect your balance?
Well, balance means there is an unstable force in place. Anything done on an unstable surface is going to do the work for you. Moving across a balance beam, one legged squats, one arm shoulder press, all these cause a degree of an unstable workout environment for your body. Your trunk is then working overtime to keep you balanced, or safe. Another good one is by using an exercise ball, for any laying movement you perform. Free weights and an exercise ball are all you need for the best ab home exercises.

Probably the most effective lower ab exercise is the hanging leg raise, while using your lower abs to rotate your pelvis. This is the secret for it's effectiveness. Other good ones are lying leg raises, and the same done on a 45 degree incline, and try cable crunches, they are rock hard ab exercises alone.

Heavy weights can be incorporated with your ab exercises too. This will not necessarily make you ab definition looked ripped and defined. That is attributed to low body fat. Weighted movements will make your ab muscles build more muscle tissue, and make them appear to pop out. The more muscle tissue you have on your body, the better your metabolic rate will be, so this is going to improve the fat burning process that will give the defined look.

Weighted movements are going to increase your strength a lot too. This will mean the possibility of injury becomes less, from any other type of exercise you do.

When you do your ab workout, for the most effective performance, you want to be doing them on a separate day from all other work. As with all muscle groups, you want freshness when you start. But if you are doing them just for strength building, more so to compliment your whole exercise program, then it would be better to them at the end of your work out. They will be used in all other exercises in your work out, such as squats.
If however, your abs are obviously the weakest muscle group, performing them at the end would be futile, as they would be exhausted by then. In this case, prioritize them as your first workout, as this would need to be the exception to the rule.

Keep these points in mind when you are planning your workout regime. Have good amounts of dedication to these ab exercises, whatever ones you like to do. Keep doing them on a regular basis, and have clean eating habits. Base foods around raw vegetables and proteins, as these are the two main components to get the ripped looking, razor sharp six pack abs that you are looking for.

If you are serious about getting razor sharp abs and developing your entire core region then don’t get left behind without this cutting edge, challenging and exciting cardio system, bought to you at zero cost.

Secret Of Getting Six Pack Abs

2009-05-19T06:27:00.000-07:00

Six pack abs.....they seem to be all the rage. Mind you, they look good don't they? Everywhere you look, someone is an expert, and can promise giving you six pack abs. They know all the secrets above everyone else. Some of these plans are correct in their approach, others are not so impressive. Knowing how to interpret the best plans is crucial to succeeding with the goal of the ultimate six pack, or in my case, a half way decent one will do.

It's not all about the size of the muscle's. The biggest factor to sort out you six pack is your diet. Abs are made in the kitchen. Have you heard that phrase? Well that speaks a whole load of truth. If your diet isn't correct, your stomach is going to show this.

What's the best way to go about combating this. Protein is an essential part. Be sure you are getting enough of this. It gives your muscles the fundamental building blocks for growth, and also it gives you a better sense of fulfillment from an intake perspective. It leaves you feeling full, and is better than feeding on carbohydrates. Additionally, your body will burn more calories breaking down protein that carbs and fats.

Fats, yes fats, they're not something to be dodged completely. So don't get a hang up about them. Certain fats are natural, and so the body has a need for them. Monounsaturated, and polyunsaturated fats, like olive oil, fish oils (omega3), nuts, natural peanut butter and avocado. Your calories will increase when eating fat, that's true, But proportion is the key. If it's between 20-30% it can be key to six pack abs fast. Dietary fat will aid in keeping insulin levels stable. If that's high, fat gain can result.
This kind of fat will keep you feeling fulfilled the longest. More so than protein and carbohydrates. There are some high in fat diets that can get you six pack abs fast, because your body metabolizes the fat efficiently. But maybe long term it wouldn't be the answer. So, although it's something you need to keep an eye on, be sure you have some fat in your diet.

carbohydrates have a place in the process too. Again, it's something to be controlled, and it's worth focusing on your workout plan. Incorporate carbs post workout. This is when your body is going to be looking for those carbs the most, and is going to absorb them into the muscle tissue. They have a least likelihood to turn into body fat when consumed at this time. Muscle recovery and repair will also benefit from carbs during post workout (rest day).

If you keen to develop six pack abs fast, then with each meal have 1-2 cups of RAW vegetables. This will control the insulin levels of your body. Protein absorption will be improved, and feed your body the vitamins, minerals, fibre and antioxidants it desires.

So, if it's six pack abs you need to improve for the coming weeks, have a review of your diet. The chances are that you have adequate muscle definition under a stomach that may need trimming down. This is probably one of the biggest secrets in obtaining the six pack abs. Do not overlook it.

Wanna know 6 other reasons why you can't budge that belly blubber

Skinny Mans Guide to Protein Powder

2009-05-13T04:16:00.000-07:00

What is there to know about protein powder? If you are of slight build, or a beginner to the world of building muscles, you probably want to know a few things. Is protein powder really necessary? does it actually work? How much would I actually need? What kind should I be taking? Which one is the best? Will any of this make a difference, as I just wanna get pumped up with a good looking physique to look good to the chicks?

For The Ultimate No Nonsense Muscle Building

If you are looking to find out about the ion exchanged, cross mutated isotopically labeled protein tracers....etc, etc, then this article may not be what you are looking for. it will move aside all the hype, science, and somewhat insecurities behind protein powder. By time you have read this, and relay what you have read to your friends, you are going to appear to be an expert on protein powder. hey, what kind of time will that be saving next time your friends go out to a store to purchase this, they probably won't have a clue what it is exactly that they are looking for.

Protein Powder. Is it really necessary?
Well, it may be true that protein supplements are not a sole requirement for gaining muscle mass, but I don't know many people that can get 400g a day from cooking food. If you have a protein intake of more than 200g a day, it would be recommended that you use a protein powder. you life will be much simplified. Additionally, using protein powders and other meal supplement will be more cost effective than the purchase of whole foods with the required nutrients. Don't misinterpret what I'm saying though. Protein powder is still a supplement. This means that it is in addition to other foods, and not instead of. I believe that whole foods are able to offer a far broader array of nutrients than any powders.

From a whole foods perspective, most of your protein should come from meats, fish, poultry, and eggs. It's not always convenient or even practical though to get all your required daily intake this way, especially if you are eating 6 times a day. To get those muscle gains, you should really be having a maximum 3 shakes in a day (or 40% of your meals). Some may feel this is over the top, and I wouldn't disagree with that.

For a complete nutritional balance, as well as the desired level of protein intake, then a combination of foods and supplements are required. Particularly if you don't like to, or don't have time to cook. But do not make the assumption that protein powders can fully replace a solid training and nutrition program.
Are Protein Powders healthy, and do they work?
We must looked at how they work as far as supplementing a required intake. But will they aid in getting muscular? Or is that just hype? If asking do they work, then yes they do. You are probably aware that protein is full of amino acids, that have varying functions in the body. One of these is to build and maintain healthy muscles, when combined with diet and exercise. Protein supports red blood cell production. It helps with the immune system, and keeps hair, nails and skin healthy looking.

Not all protein powder is created equal though. A high percentage of them contain varying ingredients that would be questionable. things such as aspartame, saccharin, fructose, artificial colours and sweeteners. They appear to be pretty unhealthy. You should look for a protein powder with natural ingredients, and not packed with other chemicals that would hinder a muscle growth and fat burning environment. Avoid any products that contain refined carbohydrates, IE fructose, sucrose, brown rice syrup. The product should be from a reputable and reliable company. It's a fact that some manufactures will churn out cheap products just to feed the body building industry and their demands. Research a product, and make a responsible decision. It's reality that the more natural the protein powder, the poorer the taste. But this is a sacrifice for a safe and healthy product.

How much do I need?
Or asking another way, How much pure protein do I need to achieve my goals?
It's a nutrient that should be eaten frequently throughout the day. A recommendation of 1-1.5g of protein per pound of lean body mass. So, if you're 150lb and 10% body fat (150 x 0.10 = 15lbs of fat leaving 135lbs of lean mass) You are looking to take 135-205g of protein a day.
Use a protein shake as your pre-workout, workout, and post workout shake. At these times a liquid food is more advantageous than whole foods as it has quicker absorption rates.

It is not recommended that Protein Powder is used as meal replacements for more than two meals.
A typical days should look something like this:

Breakfast Whole food
Mid Morning Liquid Protein
Lunch Whole Food
Mid afternoon Whole Food
Pre & Post Workout Liquid Protein
Dinner Whole Food
Supper/Bed Time Whole Food

What Kind Should I Use?
There are thousands to choose from. Lets just have a Protein resume to make sense of them.

Whey Protein makes up 20% of total milk protein. It has an excellent amino acids profile and high cysteine content. It has rapid digestion rate, and an interesting variety of peptides. As it's swiftly digestible it's good for pre workout, during workout, or after workout. This would be the times in the day that your body is in an anabolic state and needing energy the most.

Casein Protein makes up the other 80% of total milk protein. It also has an excellent amino acid profile., variety of peptide, but a slower digestion rate. Because of this, it not to be used during, or after workouts. a fast absorbing protein is required at these times. Use a casein protein at all other times but pre and post workout.

Soy Protein is regarded the most controversial. As a result, I would personally steer clear of this altogether. Many of the pro groups have gone to great lengths to convince us that soy is a super food with magical effects, and a good level of research suggests that there is contradictions to this is many situations.

Protein blends are really a combination of several proteins. These are usually whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. But why have a blend? This way you get the full spectrum of proteins and you get the varying rates of body absorption. A blend will create an anabolic state from the whey and an anti catabolic state from casein. These should be used during the day, but not pre or post workout.

Whey hydrolysates or hydrolyzed whey protein, are fast absorbing, powerful proteins. Probably the fastest absorbing infact, as they have peptides in them that your body prefers over while proteins. The hydrolysates are produced through a very low heat-low acid-mild enzymatic filtration process. They are the most anabolic for the short term protein synthesis, ideal for the pre and post workout times.
Whey Protein v Whey Isolate

Most of the whey protein powders that sit on the shelves are a combination of whey concentrate mixed with a small amount of whey isolate. In comparison, whey protein is more expensive than whey protein concentrate as it is better quality, as it's more pure. It's biological value is higher too.Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

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

After all that what should I choose?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.
IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

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

I hope that after reading this you are a little more familiar with the basics behind protein powders, and maybe you will feel a little more informed when making your next purchase. Don't get yourself caught up in the hype, and the promises made on the tin of these products. Take a more educated approach when you are at the store, and tell the assistant what YOU are looking for.

Yes Protein powder will help you get a more muscly, and turn the heads of those ladies. But it will not do it in a short period of time by simply adding it to your diet.

For The Ultimate No Nonsense Muscle Building

content courtsey of:

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

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

Avoid Overtraining to Maximize Muscle Growth

2009-05-07T02:32:00.000-07:00

For The Ultimate No Nonsense Muscle Building Plan Click Here

If you've ever picked up a set of weights, and pumped away for a session, you're bound to have experienced the symptoms resulting from over training. this can lead to serious injury, and chronic fatigue, and even an extent of muscle loss.

A high level of athletes, and even more so, bodybuilders, over train. Their reasoning is that if they do this, then they will experience great muscle gains in the fastest possible time.

This is most certainly NOT the case. To train too much, and at a high intensity will result in over training.

No one is saying though that you shouldn't put loads of effort in when you work out, to see some great results. If your an athlete, or a bodybuilder, or just wanting to get some extra bulk to your frame, you do need to work regularly, and work hard, that's a fact. To maximise the make up of your body, progression on muscle load by weights, and intensity is the key.

The main problem though, is that the majority will increase their workout intensity,or not rest enough, or a combination of the two. Its important to find the right combination of the workout volume and it's intensity, and likewise with rest and recovery periods.

OVER TRAINING OF OF BODY BUILDERS

To begin with, its worth looking at the effects of over training, and how you can it happening.

OVER TRAINING AND THE NERVOUS SYSTEM

There is an effect on the Sympathetic and Parasympathetic Nervous Systems.
These negatives:

Higher heart rate at rest
Poor appetite
High blood pressure Weight loss
Difficulty in sleeping
Increase in metabolic rate
easily irritated
Premature fatigue

If you feel you are suffering from any of these, it's probable that you are experiencing over training. Your training routine should be re-evaluated.
OVER TRAINING AND HORMONE LEVELS

There are a number of studies that point towards the negative effects that over training has on hormone levels, and their responses in the body. Hormones are pivotal in the process of muscle building, so over training can be poorly effecting your progress.

You may experience a decrease in Testosterone levels and Thyroxine levels, and an increase in Cortisol levels. Increased Cortisol levels combined with a decrease in Testosterone is alarming, as it results in protein tissue breakdown, leading to muscle tissue loss.

OVER TRAINING AND THE IMMUNE SYSTEM

One of the things to beware of is over training and it's negative effect on the immune system. Not Good as it's your bodies first line of defence from harmful viruses and bacteria. It can lead to a decrease in the levels of antibodies and lymphocytes. This increases the risk of contracting an illness. Plainly, if you are over training, you have a higher risk of getting sick. If you get ill then your muscle building progression will diminish.

OVER TRAINING AND THE METABOLIC SYSTEM

Symptoms that are common on the metabolic system resulting from over training, and shouldn't be ignored:

Muscle micro tears
Drastic decrease in glycogen levels
Slow and weak muscle contractions
Depleted creatine phosphate stores
Excessive lactic acid formation
Extreme delayed Onset Muscle Soreness (DOMS)
damage to tendons and muscle connection tissues

The picture is building up isn't it? How over training will effect the whole of the body. Resulting in poor progress of the muscle building program.

What are the different types of over training, and what preventative measures are there?

CARDIO OR WEIGHT TRAINING -WHICH IS WORSE TO OVER TRAIN WITH?

Any over training is bad. But more commonly experienced is the over training in the weight room. WHY?

For muscles to grow, they need to fully recover from the last work our they experienced. Training again before they have had a chance to fully recover will breakdown muscle tissue before it has rebuilt, so making it pointless as there will be no muscle tissue increase, so no muscles build.

To over train with weights can lead to being more open to nervous systems, hormones, and immune system issues. This opens the way for health risks.

Beginners can end up on the wrong path. Then waste money on supplements, or even steroids in an effort to see results.

Cardiovascular over training is usually experienced by sports persons such as footballers, swimmers, long distance cyclists and runners. They train for two or more hours each day. It's a lot easier for the average person to over train with weights than it is while doing cardiovascular workouts, and the effects would probably be more serious.

DETERMINING IF YOU'RE OVER TRAINING

To find out if you are over training is a pretty straight forward affair. If you are aware of your own body, you can notice signs before they get serious. If your workouts are not stimulating for you, or you are unable to sleep very well, if at all, and feel irritable and a bit weak, you could be in a state of over training. Time to take a week or so off from any training routine.
If you feel you are experiencing two or more or the symptoms that were listed earlier, sit up and take notice.

You can also monitor the workouts you do. This will help you decide weather you are over training. Is your physicality better than your last workout? Did you do ten pull ups last session, but only manage six or eight this session? You haven't out done what you did on your previous workout. meaning that you haven't fully recovered. An indication that you may be over training. You need to be matching your previous session, and seeing progress on others, never a decrease in performance.

PREVENTATIVE MEASURES

Varying aspects need to be taken into consideration. The right volume and intensity in the training. The correct foods to be eaten. And a rest and recovery program.

TRAINING VOLUME

To find the right training volume can prove difficult. Particularly if you're new to weight training. You need to discover what weights you should be lifting, the amount of reps, and correct sets for each workout you do. Being your own judge is paramount. Base your decisions on your own recovery time, ability, and methods. You are looking to improve your performance each time you work out. If you don't experience this, it will require you to decrease the levels of your workout.

This is a point where many fail. On beginning a workout, it's realised that the body hasn't fully recovered. Continue to train at a much lower intensity, or skip the workout all together? Actually, to skip the workout would be the correct decision. Your body is letting you know that it isn't ready, and requires more rest. TAKE HEED OF WHAT IT TELLS YOU? It would be pointless to train at a lower intensity. You would only succeed in breaking down the recovering muscle tissue. This results in an increase in injury risk, and make it harder for your body to fully recover for your next training session.

NUTRITION
Diet plays a huge role in any muscle building program. Hormone levels are regulated. Energy is provided, as are the main ingredients in creating new muscle tissue.
Recommendations that will limit the chance of over training from a dietary aspect

Do not skip breakfast. It is regarded as the most important meal of the day. To skip this is catabolic, and can promote muscle loss.

Do not let yourself go hungry. If it's muscle mass you're after, you need to keep feeding your body good foods to eliminate the chance of Catabolized muscle tissue.

Be sure to eat before your session. Do not train hungry.(unless you are trying to build muscle and lose fat)

Make sure you have your main meal of the day within an hour of you finishing your workout, every single workout.

Proven supplements such as Creatine, and antioxidants should be considered. This can increase your performance.

keep your body in an anabolic state by eating every two-three hours.

Keep glycogen levels at their fullest in order to inhibit muscle tissue breakdown.

REST AND RECOVERY

In order to avoid over training, rest and recovery is number one. Sleep is vital. You need at least 7 hours a night. Your schedule should be consistent. Days off between weight training workouts is important for recovery. try to have a days rest between workouts, especially if your new to training. Never train the same muscle groups on consecutive sessions.

For The Ultimate No Nonsense Muscle Building Plan Click Here

content courtesy of Vince DelMonte www.vincedelmontefitness.com

Why Exercising with Weights Delivers Top Health

2009-05-05T06:09:00.000-07:00

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
Make the decision to work out using the No Nonsense Muscle Building Program You'll be take through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

For The Ultimate No Nonesense Muscle Building Plan Click Here

content courtesy of Vince DelMonte www.vincedelmontefitness.com