Pinhole Glasses – A satisfied choice for ease of headaches
By: Nicole
The shortest time I spend in front of my computer is 8 hours. That’s on a good day. On bad days when I lack the inspiration and motivation to write, I spend almost the whole day on the PC, stopping only for bathroom breaks. I’ve been wearing eyeglasses since I was 7 so with constant exposure to the computer, my near-sightedness and astigmatism got so bad that I started developing what some people call the Computer Vision Syndrome. If you have been a writer for online newspapers in about as much time as I have, I think it’s inevitable to develop it too.
Accomplishing work was starting to be tougher than usual since headaches got a lot more frequent. I searched online for possible stress relievers thinking that it’s just the stress and fatigue acting up when I came across pinhole glasses. Being the inquisitive person that I am, I searched around the net about pinhole glasses and how they work.
The promise seemed solid so I was willing to try it out. I bought my first pair of pinhole glasses online. Since I’ve been wearing prescription glasses practically all my life, this was a completely new thing for me. I figured it was a good change since I read that prescription lenses actually worsen your vision.
Wearing it was awkward at first but once I got used to it, the relief it gave me was amazing. I’ve never really understood the whole logic behind pinhole eyeglasses until I tried it out for myself. I’ve been using my pair for about a year now and I’d be crazy to not feel the improvement. Work flows easier and the headaches stopped. It’s funny because even my parents were happy about it. They have been worried about my eyesight for a long time and have kept a close watch as it worsened but when I visited them one time they were surprised that I didn’t need my prescription lenses anymore to watch a movie on TV.
Buying pinhole glasses is one of the best decisions I made. It didn’t just help me ease the strain on my eyes but it also improved my eyesight overall. I’m now recommending it to my friends who are likewise having a hard time with their eyesight. I’m glad that pinhole eyeglasses are getting more and more popular now because a lot of people would greatly benefit from it. It did wonders for me!
More here - > http://www.pinhole-glasses.com/
Pinhole Glasses – A satisfied choice for ease of headaches
Learn 5 basic Gym Etiquette and rules
5 Rules of Gym Etiquette
Learn 5 basic Gym Etiquette and rules
Learn how not to wear out your welcome.
by Kristopher Kaiyala for MSN Health & Fitness
Everyone's been the victim of Bad Gym Guy. You know the one: the smelly, sweaty, chatty health club member who spreads his body filth all over the locker room and exercise equipment, with nary a care for those around him. Bad Gym Guy cuts in line, slams the weights, talks loudly on his cell phone and seems generally oblivious to the world around him. Here's our advice if you want to avoid him: don't be him.
Gyms are social gathering places just like malls, coffee shops and work places. Basic rules of group politeness apply even if the club lured you into thinking it was there to cater to your every need.
So, what are the basic rules of gym etiquette? We enlisted the help of Chicago's posh Lakeshore Athletic Clubs for the answers. Athletic director Diana Hoffman and head trainer Nancy Parks boast a combined total of more than 20 years in the fitness profession. They know Bad Gym Guy when they see him. Here are their tips to help you avoid becoming the fitness-club pariah.
1. Be quiet.
Cell phone use on the fitness floor is a definite no-no. No one wants to be party to your personal conversations; they distract from the mental focus everyone needs to achieve their fitness goals. "Also, if you are participating in a group exercise class, don't talk in the back of the studio. It's unfair to others participating in the class," says Hoffman. You're an adult. Don't act like a grade schooler.
2. Clean off the machines.
You don't want to sit in someone else's sweat, so why make them sit in yours? "After using any type of equipment at the club, be sure to wipe it off," says Parks. "Covering the seats or benches with a towel beforehand helps to avoid this problem, and it also protects you from germs that can be passed on through other people's sweat."
3. Be careful when handling weights.
Few things are more jarring at a gym than the loud clank of dropped dumbbells or barbells. Don't permit the weight stack on any piece of equipment to slam down. "It is disruptive to others training in same area, is potentially damaging to equipment, and can cause injury to the user as it evidences an inability to control whatever weight is being used," says Parks. "Also remember to put weights back when you are done; it's thoughtless to leave them lying around."
4. Share the equipment.
If you are circuit training, trade off sets with someone else, that way you can rest while someone else lifts. "If someone is already using a piece of equipment that you want to share, wait until they are done with their set before asking them," says Hoffman. "If you ask them in the middle of a set, they may lose concentration. Even if they do respond, it could interfere with their breathing." Cardio equipment must be shared as well. "Many clubs have time limits for these machines during their peak hours. Be sure to abide by these rules so everyone can benefit from the equipment."
5. Watch your odor.
"Be sure to clean your workout clothes on a regular basis and don't wear overbearing perfume or cologne," says Hoffman. "Take a shower after your workout as well—you don't want your smell to offend people on your way home, too!"
Yuck. We couldn't have said it any better.
Fitness Disorder Nighttime Overeating - Treatment and how to remedy
Nighttime Overeating
As the day winds down in my house, the TV is tuned to late news, a review of the day's sports action or a talk show. This is when I often find a late-night snack irresistible. It's never clear to me where the impulse comes from. Maybe it starts with a bit of hunger, but I'm just as likely to make my way to the kitchen without thinking. And the temptation to eat is great enough that I have to be more mindful of the habit. I know that I'm not alone.
The occasional late-night snack is nothing to worry about. But nightly bingeing merits a closer look. Experts may debate whether nocturnal overeating needs its own diagnostic category, but they don't debate the significance of the problem.
Sleep-related eating syndrome is a highly-publicized malady, though it's not clear how common it is. People with this problem eat while sleepwalking, or while in a twilight state between sleep and wakefulness. They generally aren't conscious of what they're doing, so they may wake up to find the bed littered with candy wrappers — with no memory of consuming the candy.
A better-documented problem is night eating syndrome, in which people do the majority of their eating late at night. A 1999 study in the Journal of the American Medical Association found that by 6 p.m., people with night eating syndrome consumed a little more than a third of their daily calories, while a control group had consumed almost three-quarters. Between 8 p.m. and 6 a.m., however, the night eaters consumed 56% of daily calories, while controls consumed only 15%.
Night eating syndrome may affect 1 or 2 out of 100 people in the general population. Dr. Albert J. Stunkard, a psychiatrist at the University of Pennsylvania, first described the disorder in the 1950s. Researchers have recently explored its link to weight gain. The problem affects anywhere from 9% to 14% of people seeking treatment at obesity clinics, and as many as 27% of severely obese people.
Night eating syndrome also occurs in people who are treated in mental health clinics. In one study of psychiatric outpatients in Pennsylvania and Minnesota, 12% had night eating syndrome. Night eaters in this study were also much more likely than other individuals to have an addiction problem. Other research indicates that people with night eating syndrome tend to suffer from a distinct form of depression. In contrast to the usual pattern where depression is more pronounced in the early part of the day, night eaters tend to become more depressed during the evening.
It's not clear what causes night eating syndrome and why it is associated with depression or addiction. One theory is that night eating syndrome involves a disruption in the hormones that regulate sleep, appetite or mood. Because late-night snacking usually involves carbohydrate-rich "comfort" foods, this theory holds that night eating syndrome is a form of self-medication.
Scientists note that sleeping and eating are probably connected, given the discovery of a link between lack of sleep and weight gain. Getting plenty of sleep may be a helpful substitute for nighttime trips to the refrigerator. Until more is known about night eating syndrome, it's probably best to take a broad approach to treatment.
- See your doctor for a complete physical evaluation of the problem.
- An evaluation by a mental health professional is a good idea to determine whether or not there is another mental disorder at the root of the eating problem.
- Get treated for any underlying mental health problems, such as depression or anxiety. Treatment can help improve eating patterns and the chances of getting to sleep earlier.
- Preliminary studies indicate that the anticonvulsant topiramate (Topamax) or an SSRI antidepressant, such as sertraline (Zoloft), may help.
- See a dietitian about how to better pace meals throughout the day, which might help break the cycle of late-night eating.
- Case reports indicate that some people can improve their eating patterns by being mindful of the problem and by trying to identify its triggers.
- Stress-reduction techniques may help avert trips to the refrigerator.
I am Addicted to Exercise
The Never-Ending Workout
Always at the gym and no time for life
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Q: I'm addicted to exercise. While I mostly enjoy it, I'm emotionally unable to skip a day. I work out seven days a week for at least 2.5 hours a day—usually 60 minutes of cardio machines, 30 minutes of weight training, then 60 minutes of kickboxing or other cardio workout. If I'm not at the gym every day, I have trouble sleeping that night, worrying about how much weight I might have gained by not exercising that day. The rest of my family is obese, and I'm determined not to look like them. It seems like I have no life outside of work and the gym.
A: Exercise has many health benefits, but like anything, you could be doing a good thing for the wrong reasons, and therefore overdo it. Even professional athletes allow an essential period of recuperation and rest that helps them stay fit. You seem to be aware that you’re doing a good thing to a potentially harmful degree, since you call it an addiction.
You might be falling into several errors in thinking, making you more driven than you have to be to stay healthy. Are you telling yourself that if you slow down, you’ll start an inevitable slide into obesity? That type of all-or-nothing thinking drives you to exhaustion, and then may tempt you to call it quits altogether, making it hard to stay fit with a healthy regimen.
It’s possible that you have some genetic predisposition to obesity, and your rigor is good, but your absolutism could create physical strain or other problems. Then, if you’re sidelined, you might succumb to depression. Perhaps the absolutism about your fitness regimen is telling you: “I can and must attain perfection.” That also drives you to an extreme, and scares you into driving yourself to exhaustion.
The vicious spiral: You have less and less of a life outside of exercise, so you exercise more, then have less of a life, and so on. This is a recipe for depression. Better to schedule some healthy fun and social activity, get yourself out and interact with people.
Perhaps your endorphin levels are helping you to feel better temporarily (after an exhausting workout), only to fall back down, making the contrast seem depressive. This may warrant a question: Are you depressed? Are you masking feelings of depression with busywork that keeps moving hard and fast, never allowing yourself time to reflect in the least (lest you feel down)?
Your desire to fight your familial tendency toward obesity is to be commended. We want to encourage your dedication to health—but you need to focus on the long haul, rather than running yourself ragged, emotionally and physically.
Fight this absolutist thinking by asking yourself: Why must it be all or nothing? Ask yourself why you can’t keep to a rigorous—but not rigid—regimen.
Exercise is great, but if you do it for the wrong reasons you may do it too much. That could create problems and might mask underlying issues like depression. Tap into your talent for discipline and desire to stay fit and to schedule a daily regimen, but refuse to give in to self-talk: “You’ll go totally downhill unless you make exercise the sole focus of your life.”
Nando Pelusi is a licensed clinical psychologist. He has a doctorate from Hofstra University and is a certified supervisor in Rational Emotive Behavior Therapy. He maintains a private practice in New York City and serves on the board of advisers of the National Association of Cognitive Behavioral Therapists. He regularly leads workshops on cognitive behavioral therapy for both the public and professionals. He also serves as a contributing editor to Psychology Today. (read his full bio.)
How to Models stay in shape - by doing this
Different Ways To Lose Weight And Stay In Shape
How to Models stay in shape - by doing this
How to Models stay in shape - by doing this
Whats the best way to loss weight? That is a question being asked by millions of post baby boomers who are seeing a sharp spike in obesity rates globally. Exercising is a preferred choice by many because it can be done in many fun and exciting ways.
Bike riding, mountain climbing, skating, jogging are just a few activities that also double as socializing events. A nice spring day at the park will reveal children and couples getting exercise while enjoying themselves at the same time. Exercise doesnt have to be restricted to a gym pushing heavy bulky machines around while sweating profusely. This image usually pops into peoples mind when the word exercise is mentioned.
If I were to suggest we do 10,000 sit ups as a way to get exercise the chances are you would decline my offer. Yet, if I were to invite you for a bike ride around the city you would probably be more willing to tag alone. If you look at the amount of exercise done from the sit-ups and the bike though, they are about the same. The bike is simply more enjoyable but yields the same physical exertion. More exercise equals more weight loss in most cases no matter how you go about doing it. Exercise is one of the best weight loss methods around.
Vitamin and diet pills have become a popular way to loss weight beginning in the last century. The days of being viewed as alternative medicines by the mainstream are gone. Even though there is still a lot of controversy over certain pills that hit the market, the industry has seen a sharp rise in recent years. This is due to the fact that more money has been put in advertising and just the general acceptance by the media overall.
Once and a while a pill must be recalled due to health risk but it doesnt seem to slow the popularity down in the least bit. Vitamin supplements such as Centrum are cherished by many including the elderly as a staple of life. Diet pills including Xenical, Acomplia and Reductil are gaining momentum on the market establishing its own popularity primarily with new diet consumers.
These types of pills work by curbing the appetite so people feel hungry less. The less you feel hungry results in eating less over time. Working in conjunction with healthy eating vitamin and diet pills can cause weight loss.
As the old saying goes, You are what you eat and what you eat will determine if you are a size eight or an eighteen. Eating healthy foods that are rich in essential amino acids, proteins and carbohydrates is very important for everyone but especially for someone trying to lose weight. Fruits, vegetables and low fat meats such as fish promote a system where the body stays thoroughly maintained to function properly.
Your body cant know what to let go of if you train it to run on junk. Fast food restaurants offering a menu with low cholesterol items defeat the purpose if your body is already low in cholesterol and needs more of it. In order to eat healthy you must first know what your body lacks and what your body has too much of already.
You must also take into account what types of foods fill in those gaps for you body. A general rule of thumb is to stick to the four basic food groups which are; meats, dairy products, grains, fruits and vegetables. Once you bring your diet under control by eating healthy you can begin to loss weight.
The path to sustainable weight loss needs a beginning
As you put your new knowledge to work and embark on a comprehensive weight-loss method, there are several things you can do. The goal is to maximize your knowledge so that you are prepared to make informed decisions for your best approach.
• Consult with your doctor before starting any weight management program. It is a good idea to get a complete physical before beginning a diet and/or exercise program to rule out medical limitations.
• Ask your doctor or pharmacist if any of the medications that you’re
taking might affect your weight-loss success by increasing your appetite or slowing your metabolism. The good news is that in almost all cases other drugs are available that treat the same condition but do not affect weight. It is worth finding out whether a simple change in your medication can remove this potential obstacle.
• Think about weight-loss methods that you have used in the past. How many of the factors that predict successful weight loss and sustained weight loss were part of these methods? Are there things that you could have done differently to include more factors?
• What do you see as your “happy” weight and when do you see yourself achieving it? If your answer is a weight that is less than 90% of your current body weight and your time frame for reaching that weight is in less than six months, rethink your expectations. A reasonable goal is a loss of 10% of your current weight over six months. Start with that goal—you may very well surprise yourself by exceeding it!
• Identify at least three people you know who have successfully lost weight and are keeping it off. Find out about their experience—what method they used, what strategies and approaches they took to make it work for them, and what they are doing to sustain the weight loss. Compare what they tell you about the factors of successful weight loss, the factors for sustained weight loss, and the basic components of a weight-loss program.
• Remind yourself often and with confidence that sustained weight loss is possible.Your body will not undermine your achievements by slowing metabolism so that you gain the weight back.
How to be ripped with muscles -martial artist body so easy No BS
How to be ripped with muscles -martial artist body so easy No BS
Here's some tips that I've went to great pains to retrieve and compile. Origionally I did this to basically aid myself (made a few copies for friends etc.... now everyone at my gym has one).
I was tired of sifting through tons of useless info. (alot of fitness mags and books etc. are just worthless to varying degrees, from some I only retrieved a few descent lines).
Anyhow, here it is; I hope that you guys can use the info. As porductively as I had.
Note: All info. was quoted by so called professionals and should be safe to utilize. I have not implemented any of my own ideas or opinions; and in no way will be held responsible for negative results. You will of course forgive me for my spelling errors. I will try and upload this document monthly with new info.(feel free to redistribute, but, if you alter this document take credit for it).
FITNESS/(Tips)
Health Concious /(General)
The more muscle on your body the greater your metabolic rate will be (the faster you'll burn fat and gain muscle). The more calories you burn, the less you'll have to reduce your fat intake.
6 small meals a day is better than 3 large ones. This lets your body utilize the nutrients and speeds up the metabolic rate.
A high fat diet can do damage to your penis also (the walls of the arteries in your penis can become partially blocked reducing bloodflow and causing impotence, wearing polyester underwear can cause impotence also). A high fat meal can decrease testosterone levels by as much as 30% within 2 hrs. after the meal.
Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet
Foods that say they have no cholesterol may be loaded with staurated fat.
Except for meat and Poultry there are no federal laws govering the words "Lite" and "Light" (ask for extra lean or fat reduced at the deli, when it comes to chicken light contains about a third the fat of dark).
Products that list the first ingrediant as solid fats and oils are usually high in fat (IE mayonase, butter... ingrediants that contain large amounts of staurated fat include meat and poultry fat, butter, cream etc).
Feet: If your feet seat use socks containing wicking fabrics, not absorbant socks (talc or constarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you've gotten a blister use moleskin. Cowboy boots can put 2x as much stress on your heel as your used to.
Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strenght decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision etc.
Sports that burn calories the quickest over a short period of time IE 40 min. (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.
Minor ills: The buring senstaion from alcohol on a wound is evidence of further damage or irritation to the tissue; if you can't keep anything down don't try, if vomiting persists after 6 hours call your doctor. Don't put stuff in your ears (it can cause damage), use and over the counter eardrop to soften wax then wash it out with a bulb syringe. If your ill extra rest won't speed your ecovery; long term bed rest causes bones to lose calcium, muscles to wither and bowels to shut down.
Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation
When buying milk buy a paper carton rather thana plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A"
Sleep: make sure you get at least 4 hours (you need additional sleep but a wake break won't disrupt anything).
The humid air of the bathroom can decrease the potency of your medications (don't have them in the med. cabinet).
Everfresh bags can save your refrigerated veggies from a soggy mess (they last much longer).
Store your soup cans in the fridge, that way the fat will rise to the top and you can scoop it off when you open it.
Iron out out wrinkles by using cream containing alpha-hydroxy acids (Eucerin Plus and Revlon Results or ask your dermatologist for stronger formulas) The labels will mention glycolic acids.
Get lots of Zinc to keep up your sex drive (Eat chicken or fish twice a week).
Wear a hat in the hot sun to prevent the hairs cells from turning the pigments causing grey hair.
Don't run in ankle weight under any condition, they can do severe damage to your knees over a period of time.
Prepare yourself for the onslaught of fat by exercising the day before (muscles absorb the fat to replenish the amount burned off).
If you've been a swilling and encounter a bad headache and stomach probs. (hangover) take honey, it'll help to metabolize the alcohol in your bloodstream (take with toast or crackers).
Cuts: If refusing to seek medical or the proper attention for cuts don't let air do the trick (it won't heal any faster and will only leave it open to scar tissue). Instaed wash the cut with soap and water, then slap on some antibiaotic ointment or petroleum jelly; finally cover the wound with a sterile bandage (change the dressing every morning).
Tan Tips: You should buy a lotion with an SPF of at least 15 (make sure the lotion has a moisturizer). Apply self tanners several hours before going out(adding a layer of sunscreen before going out isn't a bad idea either). Don't reapply self tanners until you've seen the fianl results, wait 30 minutes for the tanners to dry before dressing or going to bed (remember to wash your hands unless you want tanned palms).
12 Steps to a healthy diet: 1) Eliminate Junk Food and highly processed Foods,
2) Folow the 2/3, 1/3, low fat rule (65% carbs., 25% protein, 10% fat),
3) Eat Small Frequent Meals (don't skip a meal, you'll want more later... eat slowly and the brain will think it's full faster),
4) Eat Breakfast like a King, Lunch like a Prince and dinner like a Pauper (the metabolsim is most the active in the morning and slows drastically by the evening; digestion is the strongest at noon and a large meal may also be consumed here),
5) Select Foods that are high in fiber,
6) Separate Protein and Carbohydrate Feedings
7) Drink 8-10 Glasses of Water per day,
8) Include Aerobics of some form in your schedule,
9) Reduce Calories Gradually and in a Cyclical Fashion (too keep the metabolism off guard and responding, figure the average number of calories you want to diet down to; then stagger your actual daily intake above and below that number. IE 700 calories one day, 300; then 500 the third day... supplements become important when you cut calories and predispose yourself to nutritional deficiencies),
10) Weight training will increase Metabolism and Preserve Lean Body mass, 11) Train Earlier (this will increase your metabolic rate for the entire day), 12) Have a realistic game plan
For a pickup in your training and endurance energy levels use Inosine.
Carbs = sugars, once your blood sugar level drops you can forget about having a productive workout (some good carbs include grains, rice, pasta. yams, and whole grain breads).
Salads: look for ones with under 2 grams of fat and under 300 milligrams of sodium
Amino acids arginine and orthinine will help to reduce your body fat if you take them while weight training. 
you'll need to consume 2,500-3,000 calories more (a day) than what your body normally need in order to gain 1 pound of muscle if trainining faithfully.
Protein should equal approx 0.8 grams per kilogram of bodyweight a day. Using more protein than you need will only convert it to fat (same as carbs or anything relative to your needs). The harder you train the more protein you'll need, for a positive nitrogen balance; which is a necessity in building muscle.
Protein drinks can compensate for extra meals (IE one between breakfast and lunch). If you eat 6 meals a day you'll always have the protein and carbos your body needs.
Enzymes that stimulate muscle glycogen from carbs last up to 90 min. after a workout. By consuming protein or carbs during this period you may speed up protein synthesis.
You must burn 3,500 calories to burn 1 pound of fat.
The subconcious does not know the differance between imagining a lift and actually doing one; if you can tap into this power there are no limits.
Melatonin can be increased at night by exposure to bright light in the day, radiation such as red light also helps to speed up the metabolic process(turn down the lights after 9:00 pm to assist). Foods high in melatonin include bananas, tomatoes, oatmeal, ginger and sweet corn (taking pain releivers before bed such as aspirin, can cut melatonin by up to 75 %).
Electrical muscle stimulation: the main use today is for recuperation, & for maintaining strength (muscle mass).
Cortisol is the muscle destroying hormone, it is released during high periods of stress (glutamine helps to partially block the effects of cortisol).
The slower your oxidative rate the higher proportion you'll need of carbs and less of protein and fat.
Recipes: Mandy Tanny's "The Muscular Gourmet has more than 300 nutritious low calorie recipes (as well as numerous bodybuilding diet tips).
Make sure to separate your carbs and protein meals or your body is not going to utilize all the foods efficiently.
Protein/Carb meals will contain higher levels of amino acids than just one or the other (blood concentrations therof will be higher).
Some of the main/major risks of steroid use include: 1) na increase in bloodclotting factors (setting the stage for heart attacks and arterial blockage). 2) A decrease in the good (HDL) cholesterol in your blood stream (except with the usage of injectable testosterones, Winstrol is particularly bad). 3) Direct injury to heart cells. 4) Elevated blood levels. 5) Steroids decrease arginine which could lead to a coronary/artery spasm resulting in damaged heart muscle.
Yocon or Yohimex is a drug (thumbs up) that can easily be regulated and controlled in the body with minimal or no side effects (may cause bloating). This drug is a good alternative to steroids and their side effects. Limit your intake of Yocon to 10 weeks at a time.
Physical/Workouts
Muscles will be in big need of repair after your workout, simple carbs should be consumed (a carb drink would be even better - IE A glycogen drink containing 50-70 grams of carbs would be great).
Aerobics helps to speed up your metabolism and burn stored body fat.
The best time to do Aerobics is first thing in the morning (before breakfast) or 3 hrs. after your last meal.
Do each rep slowly and forcibly with concentration (20 good reps are bettre than 50 sloppy ones).
When doing giant sets take no rest in between (1 min. In between each cycle).
Take sets to failure (with a few loose reps or burns if desired).
Never train your midsection with weights, it will only build and thicken your midsection.
Abs: Do ab workouts about every other day, do vacuums several times a day, do reps slow and steady; train regularly, crunches only work the upper abs; each time you do leg raises you are strenghtening the muscles that contribute to the pot belly (once fat levels are brought down low enough your hard work on your abs will start to show).
Use compound exercises (more than 1 muscle) to build muscle efficiently.
Muscles can adapt to a workout as soon as 4 workouts later, thus greatly slowing gains; to prevent this variate the way you lift weights (change or alter your workout), you should change it every 6-8 weeks.
Prime your workouts: Burns - partial reps done at the end of your set which consist of lifting the weight only half way up. Pyramid system - Take what you may lift normally and do 10 reps,
continue to cut down the weight until even the lightest weight becomes a chore (your know your doing it right if your straining to lift the tiniest weight you can find). Supersets - combine two exercises in a single set, do one exercise then the next without rest (pause for 60 secs.) then repeat several times at least. The more you give your muscle to do the faster it responds. Try and keep muslce groups together. Pre-exhaust system
Isolate the same muclse groups in your excercises to be performed consecutively (as with super sets). Super slow - The slower you lift a weight the more gains you'll achieve (new tests show that better gains may result in taking a longer period to raise the weight and shorter to lower it IE 10:4) however slowly lowering the weight also has great benefits.
Weider Priciples (cont'd): Burns - Moving the weight as far as you can over the strongest part of the range of motion 21's - Involves doing 7 reps through half the range of motion, immediately followed by seven through the entire range. - ISO Tension - simply calls for the flexing of each muscle as hard as possible (usually one at a time; most body builders do it at least once every other day).
DON'T eat just before a workout!
Mass: Performing exercises at slower speeds is stil the most common method for adding mass, having a partner add resistance at the eccentric portion of the rep can be greatly beneficial. Only moving through a small range and concentrating on maximum intensity can also give you an incredible pump (partial reps).
Deltoids: Presses work the anterior (front) deltoid, side lat raises work mainly the (side) lateral head; bent over lats work the posterior (rear) deltoid.
Squats are the best exercise for packing size on your legs.
To stimulate increases in muscular size, it's impeartive that the athlete regualrly attempt the momentarily impossible; if you can curl 100 lbs. for 10 reps and never attempt the 11th, your body has no reason to enlarge upon its existing size and strength.
Supplements/Nutrition (Food)
A high protein and fat diet has clicked for some body builders these days, such restrictions as were present a few years ago may not apply as readily (your body needs different foods in order to shock itself into growth; how will it burn fat if it's not getting any).
For protein you need eat only egg whites (they provide almost all the essential amino acids and only derive 17% from fat), white meat of poultry and low fat fish. Eliminate whole milk egg yolks, cheese, pork and red meat, fat and sugar free yogurt, turkey
For carbos. eat oatmeal, baked potatoes and yams, rice, corn, pasta, whole grain breads, cereal (grape nuts, oat bran or shredded wheat), beans and fresh or steamed vegetables, as well as dried fruits and nuts.
Don't eat fried food, junk food, candy pop and processed foods. Don't use salad dressing, butter or margerine. Boil meat instead of frying.
Substitue this for that: salad dressing = MCT (medium chain triglyceride, enhances metabolism)) oil and a bit of vinegar or lemon or combine red wine, vinegar, olive oil, lemon juice, ground pepper and honey; butter/margerine = MCT oil or CapTri; Jelly and Jam = sugar free friut spread; chips = non fat tortilla; mayonase = plain fat free yogurt (seasoned with lemon and herbs), pizza = Fit n' free, mayo = lemon juice, pepper and hot pepper sauce or nonfat yogurt.
Take a good vatamin mineral pak with amino acids and branched chain aminos.
Fat burning agents: * Caffeine combined with aspirin (also add Dym. 25), * Dymetadrine 25, Lipotropics (choline,inositol and methionine), GH enhancers before bed (elevates growth hormone levels), Clenbuterol (controlled sub.), kelp (5 to 10 tabs a day), Ephredine.
Enhance metabolism: GH enhancers (arginine, orthinine), * GABA (Gamma AminoButyric Acid), * GHB (Gamma Hydroxy Butryrate).
HDL Cholesterol is "good" cholesterol, LDL clogs your arteries (get the ratio checked). Vit. "E" stops the bad chemical changes in cholesterol that can lead to arterial blockage (too much however can have the opposite effect), also calcium helps in reducing bad cholesterol (LDL) (endulge skim milk, fortified orange juice, yogurt, salmon and green leafy veggies) it's also good in lowering blood pressure and preventing kidney stones.
Vitamin E appears to neutralize free radicals in the artery wall that promote tumours and cause cancer(by up to 37%), Vit. E also blocks chemicals that can shut down the immune systems cell production and activity and cause toxic protein in the brain of Alzheimer's recipients.
A low fat diet can not only keep you slim (try to score lower than 53 grams a day), but also help to ward off hypertension, heart attacks (try to include some potassium), cancer and diabetes. Eat lots of fruits whole grains, vegetables and starchy foods (a 20% fat diet is great). Try to include alot of fiber it works wonders (oatmeal, whole wheat toast, fruit, veggies, beans, whole grain bread and pastas etc.). Consuming 25 grams of fiber a day delivers a 31% reduction in colon cancer risk. However eating too much fiber can cause problems; 15 grams a day should be sufficient. (Don't diet it'll cause your body to sense danger thus conserving fat and burning fewer calories).
Antioxidants to look at: Vitamin A, C (orange juice, red bell peppers, strawberries and broccoli), E (wheat germ, olive oil and safflower oil.. E is also good for your knee joints), beta carotine (carrots, spinach sweet potatoes and cantaloupe) and selenium. Vitamin B6 has been shown to boost long term memory and maintaining a strong immune system (it is also a key agent in protein metabolism), zinc also plays a vital role in fighting off viruses - found in wheat germ and beef (B6 - baked potatoes, chicken breast, tuna bananas, skim milk, chick peas etc.) Vit. C, E and Beta Carotine protect against heart disease, cancer and elevated cholesterol as well.
Rogaine is the only prescrip. that helps combat hair loss, ask your physicain about combining it with Retin-A (for better results).
Dandruff: use a shampoo that contains pyrithione zinc or selenium sulfide. Both cut down on the fungus population leading to dandruff. Even the best dandruff shampoos won't work if you rinse too quickly however. If the itching is severe try a hydrocortisone solution (this'll stop the itching and scratching that can lead to infection).
Breath: chewing parsley can keep your breath fresh for up to 24 hrs.
Good Eats: Complex Carbs (pasta, cereals, beans, veggies and fruits etc.) will pump up your energy levels (not your waist). Fiber (fruits, veggies, beans, grains etc.) act like a sponge for absorbing cholesterol and clearing it away.
Power Punch: 1 cup frozen cantaloupe chunks, 1 cup frozen strawberries, 1 cup frozen peaches, 1 1/2 cups orange juice, 4 tablespoons wheat germ (fruits = vit. C; cantaloup = beta carotine; wheat germ = vit. E).
Studies have shown that Calcium interferes with the absorption of Sat. fat (declines in blood cholesterol - drink milk; calcium fortified milk will provide twice as much calcium as regular milk)
* L-Glutamine: Glutamine may slow the rate of exercise induced muscle breakdown (catabolism), resulting in a net increase in protein synthesis (muscle anabolism). Glutamine should be take throughout the day and separated from meals, the amino acids in food compete with glutamine weakening the effects.
More than 200mg of Vitamin "C" per day gets filtered out by the kidneys.
Beans: are a great source of fiber and nearly fat free sorces of vitamin "B" and "A", potassium, calcium, iron and protein.
By drinking coffee after a meal it may speed up your metabolism by burning calories.
Vitamins and Minerals needed for you immune system: Vit. "C" is very beneficial to the immune system. should be a part of everyone's diet (excellent antioxidant). Zinc is also a essential cofactor of more than 100 enzymes. Also needed is vit. "B6". Vit. "E" is the most essential vitamin in stopping cholesterol and arterial blockage.
Essentail Amino's (not manufactured by the body): Histidine, Isoleucine, Leucine (triggers the release of growth hormone and insulin - defying the burning of muscles), *Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine; vitamin and mineral dificiencies can affect your ability to use amino acids.
Protien is needed after a workout due to loss during (use any method IE supplements, the most basic form of supplements would be a high quality egg and milk based powder along with a good mineral and multi-vitamin pack, also try to include omega-3 fatty acids which will increase growth hormone release).
* Tissue repair: L-leusine, L-isoleucine and L-valine; these are the aminos your muscles are the hungriest for.
Not bad junk: Banana bread, oatmeal cookies, carrot cake.
Low fat: Hot dog = Ball park lite 33 (12 grams not lean but better than the regular 17; even better are turkey franks which have a bout 9 grams), Angel food cake = has no fat (any kind). Oatmeal cookies = Entenmann, chips = Louise's fat free potato chips (pretzels are better than chips). Daily; take multipacks of vitamins and minerals (include calcium, magnmesium, chromium, zinc, b-complex, and vit. "C", Soy is also good.kind)
Many bran muffins are actually very high in fat, up to 12 grams of fat (almost as much as a hamburger).
Medications such as aspirin and acetaminophen can make cold symtoms worse (causing inflamation, stuffiness and the lowering of antibodies).
chromium is required to produce a positive amount of insulin, it should be bound with niacin - (GTF): Glocose Tolerance Factor, (without GTF chromium muscles don't grow - don't produce insulin and engage the metabolic process) take 290 mcg + a day (Arginine and Lysine also stimulate insulin secretion).(Without sufficient amounts the system could shut down and muscle loss sets in, we also feel tired, and very hungry, take your aminos and nutrients IE chromium, fresh fruits also releases insulin). Eat regular meals at regular times or your insulin level will fluctuate; missing a meal is even worse, it can cause your rate to soar and thus store large amounts of bodyfat.
The best cooking oil to use is olive oil (it is mostly amde up of monounsaturated fats and can actually reduce cholesterol). Here are a few ideas on how it can be used: IE use on vegaetables instead of butter or combine w/ vinegar to make a better salad dressing, on fish combine olive oil lemon juice and mix in fresh oregano and parsley (samoriglio), combine olive oil with some dried herbs including crushed black pepper and garlic.
From nutrasweet comes a product called "Simplese" it simulates fat, will soothe the urge for it, and has tons less calories. Substiute butter, cream cheese, sour cream etc. with it. (look for this product at the health store, in many items it's already included).
L-carnitine: has increased exercise duration, increases the use of bodyfat for fuel, it raises the metabolic process for some hours after a workout. (Note: DL Carnitine is toxic)
Amino metabolism boosters (and growth hormone stimulators): L-arginine, L- tryptophan, L-orthinine and L-tyrosine. Boron will also will also indirectly effect fat metabolism(these supplements have to be taken in multigram amounts at leats 2 hours apart from other protein foods to be effective.
Fast foods (not so bad for breakfast), all under 500 calories and less than 30% fat: Mcdonald's - Hot cakes w/ butter and syrup, orange juice and a coffee (493 cal. & 16% fat); English muffin w/ butter (sustitute the jelly for butter and the Eng. muffin should be the lowest fat breakfast you'll eat), orange juice, low fat milk (384 cal. & 23% fat). Their egg mcMuffin (Mcdonald's) is the also descent at only 37% fat.
To compensate for high volume and heavy physical loads during our workouts we should take the vitamins thiamine, riboflavin and niacin (also ascorbic acid).
Creatine: once stored in the muscles, creatine phosphate serves as a metabolic energizer in the muscle-contraction process. As a bodybuilder progresses through his set, his stores of ATP are depleted (which leads to muscle failure); creatine increases the stores and extend the period of resynthesis of ATP. Overall creatine will help to build mass and strength and may improve recovery rate, decreases fatigue and enhances protein synthesis.
In Fitness and BodyBuilding Calories Do count
In Fitness and BodyBuilding Calories Do count
Calories Do Count
If you're just out of shape but not overweight, working out to build your strength and endurance might be your formula for fitness. Most people are not only unfit, however;they also are overweight—and losing weight is the number one reason people resolve to get into shape. Landing the one-two punch—weight loss and conditioning—takes a change in eating habits as well as a workout program. Diet plans come and go, but one of the constants in weight management is the principle of burning more calories than you consume.
Diet controls caloric intake, but exercise controls how many calories are burned in a process called metabolism. This complicated biochemical process sustains life. At its simplest, you can think of metabolism as the process used by your body's engine (your digestive, cardiorespiratory, and circulatory systems) to burn fuel (food or
fat) to keep you going. Regardless of the food source (fat, carbohydrate, or protein), when it comes to metabolism, a calorie is a calorie. According to the Journal of the American Medical Association, 35 percent of American men and 40 percent of women who said that they are trying to lose weight are not tracking their caloric intake. Although they may be eating less fat, which is, on balance, good, they may be taking in so many calories that weight loss is not possible without a substantial increase in exercise.
The exact number of calories that you, or any other individual, will burn for any given exercise period depends on your body weight, your metabolic efficiency, the intensity of a specific aerobic activity, and even the air temperature during the workout. When you're reaching for that cookie or you decide to skip the walk, figure that a surplus intake of just 100 calories a day can add 10 pounds a year to your body weight. By
contrast, a brisk 20- to 30-minute walk can burn 100 calories. As a guideline when evaluating different activities, you can use the following chart,
which compares the number of calories that various fitness activities burn during 45 minutes of exercise. Your caloric burn may, of course, vary. This chart has been adapted from Fitness Partner's Activity Calendar. To calculate your calorieconsumption rate based on your body weight and the time allotted for these and other activities.
| In the Gym | 110lbs | 150lbs | 180lbs |
| Stationary bike (vigorous) | 416 | 459 | 454 |
| High-impact step aerobics | 396 | 540 | 648 |
| Cross-country ski simulator | 376 | 513 | 616 |
| Elliptical trainer | 356 | 486 | 583 |
| Rowing machine (vigorous) | 337 | 459 | 551 |
| Calisthenics (vigorous) | 317 | 432 | 518 |
| Circuit training | 317 | 432 | 518 |
| Stationary bike (moderate) | 277 | 378 | 545 |
| Low-impact step aerobics | 277 | 378 | 545 |
| High-impact aerobics | 277 | 378 | 545 |
| Rowing machine (moderate) | 277 | 378 | 545 |
| Weightlifting (vigorous) | 238 | 324 | 389 |
| Stairstepper | 238 | 324 | 389 |
| Low-impact aerobics | 218 | 297 | 359 |
| Rider (moderate) | 198 | 270 | 324 |
| Calisthenics (moderate) | 178 | 243 | 292 |
| Water aerobics | 158 | 216 | 259 |
| Stretching | 158 | 216 | 259 |
| Hatha yoga | 158 | 216 | 259 |
| Weightlifting (moderate) | 119 | 162 | 194 |
Body Building Tips How to Build Muscles With Protein
Body Building Tips How to Build Muscles With Protein
Achieve gains with your workout by supplementing your diet to include enough protein to fuel the proper and healthy amount of muscle accumulation. Build muscle with protein by utilizing it in an educated and calculating way.
Instructions
Difficulty: Moderately Challenging
Step 1:
Stimulate your muscle building protein and your body's need for more protein through resistance training. Engage in at least three 15-minute weight lifting workouts per week.
Step 2:
Eat in conjunction with exercise. This is a key element to making significant and substantial gains. Understand the more protein in your system, the more the body uses it to accommodate the need for more muscle, allowing your workouts to become more intense.
Step 3:
Consume as you grow. You will take in at least 1 gram of protein for every pound you weigh every day.
Step 4:
Spread the intake across 5 or 6 small meals over the course of a single day. Rather than consuming three larger--or square meals--you'll be keeping your metabolism stoked and your muscles fed constantly.
Step 5:
Utilize your body's natural response to the increase in both metabolism and hormone release by giving it more and more of what it wants. Incorporate whey powder and protein bars to fuel your muscle growth in one or two of your meals during the day. The added grams of protein you consume are instantly fed to your muscles, keeping them alert and energized all day long and while you sleep.
Step 6:
Learn the value of pre and post workout snacking. Consume a small amount of protein prior to a workout and finish the remainder immediately afterwards. Continue to do this even on your aerobic days.
Tips & Warnings
* Drink your protein shake slowly, over the course of 30 minutes, instead of chugging it. By doing so, you allow your body more time to process the protein and more utilization of what you're consuming.
Best Tips on How to Pick Foods to Build Muscle
Best Tips on How to Pick Foods to Build Muscle
If you are looking to build muscle, it takes more than simply starting a weight lifting routine. You need to change your diet as well. Choosing the right foods will effectively improve your muscle tone as well as replenish your body after a workout.
Instructions
Difficulty: Moderately Easy
Step 1:
Increase your meal portions. If you are lifting, then you need to eat more often. Active people need more calories than their sedentary counterparts.
Step 2:
Time your meals. You want to eat at least an hour before your planned workout. This gives your body enough time to digest the food, so that you have energy to exercise. You also want to eat something small, a piece of fruit is fine, immediately after your workout.
Step 3:
Add more carbohydrates to your diet. You may have heard of people who carb load before and after a workout. Carbs give your body more energy and replace nutrients that were lost during your workout.
Step 4:
Include more protein sources in your meals. Ideally, you want to eat lean sources of protein when you are trying to build muscle. Chicken, fish and turkey are the best choices for bodybuilders. Protein shakes are also used to build muscle.
Step 5:
Eat a lot of fruits and vegetables. This provides you with enough vitamins and nutrients while you are working on bulking up.
Tips & Warnings
* Remember to drink a lot of water during and after a workout. Dehydration can pose a serious health risk.
* You can also find vegetarian sources for your protein requirements. You can use plant sources for protein as well as eggs.
How to get ripped muscles in 4 weeks that works
How to get ripped muscles in 4 weeks that works
Introduction
I've done this workout a few times and each time I finished with an amazing lean body and ripped abs.
Instructions
Difficulty: Moderately Challenging
Things You'll Need
Gym
Determination
Steps
1
Step One
Maintain a good diet, goes without saying but needs to be said anyway.
2
Step Two
You'll increase the frequency of the workout each week. Each day will consist of 30 reps, low weight for 8 core lifts. After going through all 8 core lifts, you'll take a short 5 minute break and repeat the workout cycle. The transition between core lifts needs to be 1-2 minutes max. Week 1: 3 days, 2 cycles. Week 2: 4 days, 2 cycles. Week 3: 3 days, 3 cycles. Week 4: 4 days, 3 cycles OR 3 days, 4 cycles.
3
Step Three
The workout cycle is in this order, 30 reps per lift: Squats Bench Calf Raises Lat Pulls Abs-Situps Tricep Curls Dead Lifts Bicep Curls rest 5 minutes and repeat cycle as indicated per Week.
How to Get Abs of Steel that works
How to Get Abs of Steel that works
Introduction
Most people find rock hard abs extremely sexy, but they feel that abs of steel are unattainable. With the right diet and exercises, though, you can turn your flabby abs to rock hard abs in no time. Good abs aren't just for show either. A strong core helps alleviate back pain, too. Follow these steps to get abs of steel and look great.
Instructions
Difficulty: Moderate
Steps
1
Step One
Start with a healthy diet that includes lots of fruits, vegetables and fiber, and not a lot of fatty foods. In order to get abs of steel, you need to begin with cutting the fat in your body. No matter how hard you get your abs, no one can see your six pack if a layer of fat is covering it.
2
Step Two
Do crunches to strengthen your abdominal muscles. There are many different forms of crunches, each one targeting a certain area of your stomach. You can make your workout even more effective by using an exercise ball while you do your crunches.
3
Step Three
Get involved in Pilates. Pilates exercises focus on using your mind to control your muscles, and they concentrate on strengthening your core postural muscles. This is a gentle, yet effective way to get abs of steel.
4
Step Four
Go for a swim. This may not seem like a very effective way of getting abs of steel, but swimming gives the whole body a workout. Add more intensity to your swimming exercise by balancing on a floating ball. This requires that you use your entire core to stay balanced and is a great workout for your abs.
How to Build Pectoral Muscles
How to Build Pectoral Muscles
Introduction
Instructions
Things You'll Need
- Weight bench or low table
- 2 Dumbbells
Steps
Step One
Step Two
Step Three
Step Four
Step Five
Step Six
Step Seven
Step Eight
Tips & Warnings
- A piano bench or an aerobic step can substitute as a weight bench.
- For strength training and adding muscle mass, choose a dumbbell weight allowing you to complete slightly fewer repetitions (8 to 10) with a moderate to maximal effort.
- For endurance training, choose a dumbbell weight allowing you to complete more repetitions (12 to 15) with moderate effort.
- Increase weight gradually in 2 1/2- to 5-lb. increments.
- Adjust your shoulder position and limit your range if you hear or feel popping or cracking in your shoulders. Don't "work through it."
- Stop the exercise if you have repetitive cracking, popping or pain in your shoulder. This particular exercise is not for you.
- Use a spotter when lifting heavy weights to minimize the risk of injuries. The rotator cuffs are easy to injure while doing chest exercises if you lift too heavy or not using proper form.
- This information is not intended as a substitute for professional medical advice or treatment.
How to Build Stronger Hip Muscles
How to Build Stronger Hip Muscles
Introduction
Instructions
Things You'll Need
Steps
Step Two
Step Three
Step Four
Step Five
Step Six
Step Seven
Tips & Warnings
- For added resistance, you can use 3- or 5-pound ankle weights. If you don't have ankle weights, use a ski boot or a heavy shoe.
- Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.
How to Intelligently Build Muscle
How to Intelligently Build Muscle
Introduction
It will show you why most people who advocate a 3, 4, 5, or even 6 day a week routine are GROSSLY overtraining themselves, and will show you how to obtain far better results while spending only an average of 20 minutes per WEEK in the gym.
Instructions
Things You'll Need
- 1. You'll need a willingness to learn something new, and an open mind.
Steps
Step One
Now a warning. THIS WORKOUT IS VERY INTENSE.
I recommend that you google Mr Mentzer's name and the words "Heavy Duty" if you'd like more information.
Now, step one:
Understand the basics of human physiology. Specifically 2 things:
A) What exactly is needed to stimulate muscle growth, and
B) How long must you rest to allow for full recuperation and then overcompensation(the building of the muscle)
Instead of getting into a lecture here, I'll just state the info briefly.
The key to achieving maximum muscle growth is to make sure that you
A)Stimulate growth every time you workout. This is done by going to temporary muscular failure.
B) Rest enough to allow your muscle to first rebuild what was torn down, then rest enough to allow the body to overcompensate (build the muscle bigger).
If you ask someone that has intimate knoweledge of human physiology, perhaps a surgeon, they will tell you that the body needs at least 5-6 days just to put back what you've torn down, and up to another 2 weeks to build additional muscle than was there previously (the body's way of preemptively preventing injury from that workload again. This is why we get stronger).
So we're looking at needing AT LEAST 2 - 3 weeks for a muscle to recuperate before you should tear it down again.
IF YOU WORKOUT BEFORE THE MUSCLE HAS FULLY RECUPERATED, YOU WILL BECOME STAGNANT IN YOUR RESULTS AND ULTIMIATELY RISK INJURY.
YOU MUST GIVE YOUR BODY TIME TO REST.
The second most important thing to do is easy. You simply need to trigger the muscle growth mechanism in your body. What do you have to do to your muscles to trigger the growth response? Simple. Work them. But work them to momentary failure, using good, slow technique only after having warmed up with the same lift with about half the weight. And when I say failure I mean that if you are doing an exercise and you complete a rep that you KNOW is the last full rep you can complete, ATTEMPT THE NEXT REP. You must fail. It is failure that triggers the growth response. So don't stop at the last rep you can COMPLETE.
GO TO FAILURE. DONT STOP UNTIL YOU'VE TRIED AND FAILED. THEN YOU'RE DONE.
Pardon the caps. But I cannot stress
Step Two
Now the exercises:
Day 1
Legs
Leg extensions for 8-10 reps (repetitions) to failure
(I wont write these last two words again after this, as it'll be understood)
SUPERSETTED (a superset is one exercise followed immediately by another with no rest in between)
with
Squats 8-10 reps
With these two exercises, you would want to warmup on the squats, as they will be at a lighter weight and safer to use as you will have already exhausted your legs with the leg extensions.
2. Standing (or seated)toe raises 12-20
It should be noted here, that if you are able to do more than the prescribed number of repetitions, don't stop! Keep going until you reach failure, then on your next workout, you'll be able to adjust the weight with a more suitable poundage. And likewise, if you're unable to do the minimum number of reps prescribed, again, adjust the weight next time so as to accomodate this. And as you get stronger, you can increase the weight accordingly, so long as you do not sacrifice technique.
Technique with all the exercises in this workout is that your form should be absolutely as strict as possible. Your movements should be slow. Slower than you are probably used to, with the average rep taking a good 3 or 4 seconds contracting and 6 or 7 seconds back to start.
That's it for day one. Two sets. Three exercises. Done properly, you will have spent perhaps 20 minutes in the gym. Now, get out of the gym. Go home. And rest and grow.
Come back to the gym in no less than four days for the day 5 workout. If the fourth day isn't feasable and you can't get to the gym on that day, come back the next day. Better to get more rest than needed than not enough.
Step Three
Chest
Dumbell flyes(1) 8-10 reps supersetted with
Incline Dumbell press(2) 1-3 reps
Back
1. Standing or Kneeling Stiff-armed Pulldowns(3) 8-12 reps supersetted with
Reverse grip barbell rows(4) 6-10 reps
2. Deadlifts(5) 6-10 reps
And that's it. 5 total exercises. Five sets. Maybe a half hour total. Get out of the gym, and go home. Come back after at least 4 days.
Below, I have included links to explanations on how to perform the movement. I dont feel like typing all that. You may need to copy/paste the link into your browser.
1. http://www.betterbodz.com/chest/dumbbell_flyes.html
2. http://www.betterbodz.com/chest/incline_bench_dumb_press.html
3. http://www.bodybuilding.com/fun/exercises.php?Name=Straight-Arm+Pulldown
4. http://www.fitrex.com/fitness_info/exercise1077.html
5. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Step Four
Legs (yes, legs again)
This time it's a little different. But no less intense. Again, remember to warm up.
1. Leg extensions 1 static hold rep (1)
supersetted with
2. Squats 6-10 reps
3. Standing(2) (or seated(3) Toe Raises 12-20
1. With a static hold rep, you take about 30 pounds more than you'd usually do leg extensions with, extend the legs out straight as you normally would, then...well...HOLD it for as long as you possibly can. The trick here is to NOT GIVE UP. You must hold it until gravity forces you down. Of course dont let your legs just collapse, but rather lower them down in as controlled a fashion as you can.
2. Standing toe raises are done with a bar across your back with weight on it. Usually this is done at the same place you squat. You should have a board or a plate resting beneath the front of your feet so that your heels are lower than your toes. Then you simply stand up on your tiptoes, and come all the way back down again. Again, slow and controlled is the key here. Dont bend your legs and dont cheat.
3. Seated toe raises are what I prefer, and are done on a special apparatus that your gym may or may not have. You simply sit with a bar extending outwards between your legs with wieght on the end of it. Same movement as above, except that you're seated.
Step Five
1. Dumbbell side raises (1) 6-10 reps
2. Dumbbell rear delt laterals (2) 6-10 reps
3. Barbell Curls 6-10 (3) reps
DO NOT USE AN "EZ" CURL BAR. This works the bracchialis (sp). Not the bicep. Also, do not rock back and forth so as to cheat. Strict, slow form must be observed.
4 Standing Cable Tricep Pressdown (4) 6-10
supersetted with
Dips 1-3 (5)
One note here about dips. If you aren't strong enough to do a single positive dip, simply position yourself into the "start" position with your arms straight and your body raised, and simply lower your body down as slowly as you can, in effect, performing a dip negative.
1. http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
2. http://www.leehayward.com/rear_delts.htm (scroll down about half way for pics)
3. http://www.fitstep.com/Library/Exercises/Standing_barbell_curls.htm
4. http://www.criticalbench.com/exercises/tricep-cable-pushdown.htm
5. http://www.criticalbench.com/exercises/tricep-dips.htm
And that's it. You are now spending about 1/10 the amount of time in the gym that most others do, and because you are allowing yourself to rest sufficiently you'll find that you will get stronger EVERY SINGLE TIME YOU WORKOUT.
How to Build Up Muscles Overview
How to Build Up Muscles
Introduction
Instructions
Steps
Step One
Step Two
Step Three
How to Pick Foods to Build Muscle
How to Pick Foods to Build Muscle
Introduction
Instructions
Steps
Step One
Step Two
Step Three
Step Four
Step Five
Tips & Warnings
- Remember to drink a lot of water during and after a workout. Dehydration can pose a serious health risk.
- You can also find vegetarian sources for your protein requirements. You can use plant sources for protein as well as eggs.
How to Build Muscle 2
How to Build Muscle
Introduction
Instructions
Steps
Step One
Step Two
Step Three
Step Four
Step Five
Step Six
Step Seven
Step Eight
Tips & Warnings
- Stretch your muscles. Stretching will decrease soreness while enabling you to maintain your flexibility once those bulging biceps appear.
- For quick muscle gains you must train for strength not endurance. This means focusing on low repetitions with heavy weights, rather than high repetitions with low weights.
- Track your progress. Keeping a log of exercises may seem tedious at first. However the best way to say motivated is to see how far you have come.
How to put on muscle mass fast 2
How to put on muscle mass fast
Introduction
Instructions
Steps
Step One
(18-20)(Bodyweight in pounds) = Daily Caloric Intake
One can't stress enough how important diet is
refer to
http://www.gain-weight-muscle-fast.com/weight-gain-diets.html
Step Two
Some sample workouts can be found here
http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html
Do this for a bout 2 - 3 weeks (if you are a beginner allow up to 48 hours of rest between workouts)
Step Three
Legs - Squats, calf raises
Chest- Bench press
Back - Pull ups
Arms - Bench dips, bicep curls
Shoulders - Military press
Abs - Crunches
Each workout should have a MAXIMUM of one hour. With a max of 5 per week.
Consider doing 7 - 12 reps
http://www.gain-weight-muscle-fast.com/weight-training-programs.html