Effects Of NO2 Supplement

Our system uses a free-form gas called Nitric Oxide as a cell communication tool. This naturally produced substance is created by body enzymes breaking down the amino acid Arginine. When L-Arginine amino acid converts into L-citruline the result is Nitric Oxide. Nitric Oxide oversees blood circulation, message transmissions between cells as well as individual pain thresholds, to name a few.
No2 supplement is a powerful extended-release formula of arginine alpha- ketoglutarate and the ingredients in no2 supplement are easily absorbed. This ensures thorough uptake of no2 supplement ingredients and helps to sustain the no2 supplement benefits for longer. No2 supplement is used by many athletes looking to increase endurance and strength, and no2 supplement is associated with body building and muscle toning. Various studies undertaken on the no2 supplement give us an idea of the benefits of mri no2.
Many sources are available on no2 supplement, and its mri no2 effects. The no2 supplement has a formulation proven to increase strength dramatically. No2 supplement is one of a new group of mri no2 muscle enhancers and builders referred to as cell-signaling hemodilators. No2 supplement works through mediation of the signaling-molecule nitric oxide, introducing powerful hemodilation to the system with mri no2. The no2 supplement thus increases strength and endurance. Power output is dramatically increased by no2 supplement and the action of mri no2, as is muscle size and load capacity.
No2 supplement has sustained-release physer3, an advanced technology of no2 supplement, which allows hemodilation to last for hours with no2 supplement, creating a virtually permanent muscle pump. This muscle pump produced by no2 supplement is known as the "perpetual pump". This is a rock-hard pumped-up effect, achieved while training the body and aided by mri no2. With no2 supplement, your skin feels tighter. Unlike the non-mri no2 exercise-induced pump, which usually fades 30 minutes after a workout, the perpetual pump can endure for quite a few hours with mri no2.
The no2 supplement increases blood flow, making no2 supplement valuable to athletes and body builders, as this means that with no2 supplement an increased supply of nutrients reaches the muscles. The muscles then become harder when stressed by training, which is a benefit of mri no2. No2 supplement also reduces inflammation, thereby lessening the pain factor associated with extreme muscle stress, allowing athletes using no2 supplement to train their bodies harder and for a longer period before tiring.
No2 supplement reportedly aids with muscular healing after intense workouts. No2 supplement naturally boosts system performance, without steroids. Studies on the effects of no2 supplement on the human body show that no2 supplement sustains levels of nitric oxide in the muscles for a longer period. No2 supplement is capable of delivering its muscle-enhancing benefits continuously, providing mri no2. results. Benefits of no2 supplement include increasing muscle growth signals, which allow for a faster gain in lean mass.
With the aid of no2 supplement, athletes can maintain and enhance their already trained muscles. No2 supplement regulates the body's natural set point for lean mass and No2 supplement increases the fat burning capacity of the body. The muscle fibre increases of no2 supplement make muscle look and feel rock hard. The main task of no2 supplement is to ensure that the muscle is functioning properly and at its peak, achieved by mri no2.

#1 Avoid Building Muscle The Wrong Way!

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle - the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...

Building Muscle The Wrong Way #1

- Skipping Out On Your Cardio Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding? Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system. Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Are You Frequenting the Gym Too Much?

Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.
The latest studies have indicated that high intensity strength trained muscles need more time than previously thought to recover and become stronger some studies show that muscles are still overcompensating and getting stronger for up to 21 days after the previous workout.
Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising.
Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks. One group did one set of eight repetition: the other did three sets of the same exercise.
At the end of the study both groups had improved "significantly" in terms of muscular strength, said researchers from the health and exercise science unit at the University of Glamorgan in Pontypridd, Wales.
Report author Dr Julien Baker said "This study indicates that it is counter-productive to spend hours at the gym, and that a shorter work-out can achieve exactly the same results.
Muscles take between 4-7 days to fully recover from a workout and another 2-3 days for over-compensation to take place. It can also take up to 7-14 days for the neuro muscular system to fully recover from a high intensity strength training session.
I've observed in 20 years working in gyms, the same people continuing to train week in and week out, three to four and even more times a week even though they haven't made progress in months or even years of training.
I have found through experience that any strength training program that has you in the gym three or more times a week will have you plateau within four to five weeks and nothing you do will shift you from this plateau short of cutting back on training which will re-start the gaining processes again.
The only exception to this rule is the beginner whose strength will increase through neurological adaptations for up to three months after starting strength training.
Also perfect technique must be maintained and followed to maximize the training stimulus on the muscle and to minimize the risk of injury during this period. Studies have also concluded that split strength training programs have been shown to be no more beneficial than full body training programs.
The training frequency that you, and everybody else, should use is variable, not fixed.
I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward. If they remain at the same intensity there is no reason for new muscle to grow.
If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts.
The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size.
Your rest days are just as important as your training days. By giving your muscles more time to recover between strength training sessions you will be on the road to major gains in strength, muscle size and fat loss.
So there you have it, it's not the training volume but the intensity and recuperation that's important when it comes to Gains in Strength and Muscle."

Home Gyms Rule!

If you have read past the title of this article you either agree with it or are strongly opposed, but curious. As you can probably tell, I am biased toward home gyms. In my case, a home gym really means a garage gym, but the idea is the same (home gym, basement gym, garage gym, patio gym, etc.). I can walk out my door and hit the iron in a matter of seconds. My personal gym setup might be an exception, as it is quite well equipped. Irrespective, I make the same assertion for almost any home gym – that is, home gyms rule!I would not take such a strong stand for home gyms without having some experience with other gym alternatives. Perhaps it might be best to provide a little personal background. I’m approaching 50 yrs old and have over 35 years of bodybuilding and powerlifting experience.

I competed as a teen and into my twenties.My start with weight training was perhaps not unlike yours. I received a plastic covered 110 lb. (with concrete inside) weight set as a Christmas gift. A year later, I also received a bench. I followed the exercises as prescribed in the accompanying manual and acquired a set of Weider courses by mail. I also read a number of bodybuilding magazines and dreamed of the day when I might achieve a physique as exhibited in those pages.I had a very high metabolism and limited access to appropriate supplementation and diet. As a result, my mass and size gains proceeded slowly. Despite this sluggish progress I enjoyed every workout. After I married, we lived in an apartment for a number of years and as a matter of convenience I joined my first commercial gym. Over the years I patronized many different gyms.

I had some fantastic commercial gym workouts, good gains in size and strength, and I found some great workout partners. I also had some less than desirable experiences.The most annoying things from my commercial gym experience included:

• Travel time to and from the gym
  


• Sanitation (someone else’s sweat left on the benches)
  


• Having to wait for equipment
  


• Searching high and low to find a matching pair of dumbbells (they were rarely re-racked)
  


• Horrible workout music
  

Ok, so the list is possibly unfair. Your gym might not be quite like this and I’m not saying that this was my experience with every workout or at every gym. However, it was frequent enough as to be quite irritating. I’d be quite surprised if you have not had at least one similar experience at your gym.To provide the alternative view, I must admit there are also a number of positive aspects to a commercial gym:
Availability of spotters and safety (of critical importance)
A broad selection of equipment
Motivation that naturally occurs from being around other lifters
The “scenery” (if you get my drift…)Note that the last item can be both a plus and a minus. I enjoyed watching the ladies, but it can be somewhat distracting when trying to focus on your workout. In the end, my negative commercial gym experiences far outweighed the positives, and I returned to my roots – working out at home.

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When I first returned to home gym training I realized that if I intended to continue down the path of competition I would need to look beyond a simple 110 lb. weight set. I knew that there was a minimum amount of equipment which would allow me to achieve my training goals and not “break the bank”. Below is listed what I consider to be the minimum equipment for those who want to workout at home:
300 lb. Olympic weight set
Bench (adjustable – flat and incline)
A set of dumbbells (if cost is a factor, adjustable handles with extra plates work great)
A power rack is also strongly recommendedThis basic equipment will allow you to work every body part with quite a lot of variation as to exercise and range of motion. Note that safety is critical and I strongly recommend a power rack. When properly configured and put to use, a rack can result in a high degree of safety for those who workout alone. Personally, I do not use a power rack in my home gym as I am lucky enough to have a full-time spotter for questionable lifts. Something less tangible and not reflected by my recommended list of equipment, but equally important is “motivation”. Just because you have the convenience of a home gym, do not ignore motivation. With a home gym, it can be just as easy to decide to watch television rather than working out. If you have or will setup a home gym, remember to keep it interesting and fun to use.If you have followed the link to my home gym site and viewed the gallery of gym pics, you’ll see that my gym (the “AZ Iron Mine”) is equipped a bit beyond that of the list above. In my case, equipping my garage gym has become almost as big a part of the workout lifestyle as lifting. I enjoy every workout as if it was my first, and I enjoy every exercise that my gym can provide. So, in that vein here are my “ultimate” or “dream” home gym add-ons:
Significant number of additional Olympic plates (of various weight, and plenty of plate racks)

Lat pull down machine (also for triceps press downs, seated cable rows)
Preacher curl bench
Leg Press
Calf raise
Pec Deck
T-Bar, Lat Row
Ab crunch machine
Pull-up, Dip stand
Roman Chair, Hyperextension
Dumbbells from 5 lbs. to 120 lbs. (in 5 lb. increments)

I still have a few items to acquire in order to reach my idea of the ultimate home gym, and getting there is half the fun. If you’ve followed along and find this article interesting, watch for the next installment: “Where to Find and How to By Home Gym Equipment”.Until then, thanks for listening and keep on lifting !

Written by Jim Bean www.azironmine.com

Top 10 Minerals for Bodybuilders

This article was featured in Flex Magazine, April 1995 issue. It was written by Bob Lefavi, and Timothy C. Fritz. Bob Lefavi, PhD, is an assistant professor in Georgia Southern University's graduate health science program, located at Armstrong State College, Savannah, Georgia. He was the 1990 IFBB North American bantamweight champ, and was runner up in the 1989 USA, and 1992 Nationals in that weight class. Timothy C. Fritz, B. Nutr. Sc., is a graduate research assistant in Georgia Southern University's exercise science program in Statesboro, Georgia.
What every bodybuilder should know
You know all those monsters you see in the magazines month after month, the ones you've been working your butt off to look like? Well, take heart. The fact is, they don't train much differently than any of us mortals do.
Ok, sure, they probably work out with heavier weights and more likely than not are genetically gifted for bodybuilding, but if you get a chance to hang around the greatest athletes in the sport, you come to realize that it's their concern for the little things, like dietary and training details, that separates them from the average Joe in the gym.
These details include really warming up before a workout, actually weighing food, planning the day's meal in advance and so on. From studying many of these athletes, it's easy to conclude that this attention to seemingly insignificant minutiae is what makes great bodybuilders stand out from the rest.
For instance, when was the last time you gave any thought to your dietary mineral intake? No, I don't mean popping a few supplements occasionally, I mean really taking a good look at the level of minerals in your diet. If it's been a while, you're not alone.
Many bodybuilders give little thought to those elements in their diets that don't provide calories. That's a big mistake, because your diet contains plenty of vital components that do more than just provide energy, like supporting muscle tissue, enhancing growth, etc. In fact, these nutrients, called micronutrients, may be more important for bodybuilders than calorie producing nutrients precisely because of these other physiological functions.
The purpose of this article is to review the top 10 dietary minerals from a bodybuilding perspective. Will it really make a difference for you to become familiar with this stuff? Not if you're as muscular as you want to be. After all, these are just the little things.
When considering how important a dietary mineral is in bodybuilding, we can look at the sport's nutrition research to answer at least one of four questions.
Is the mineral directly involved in muscle action, protein synthesis, or the integrity of the muscle cell.
Does exercise result in an increased requirement of that nutrient for an athlete?
Do athletes typically have suboptimal intakes of that mineral?
Does dietary supplementation with that mineral improve performance and growth?
With these questions in mind, we can now review the minerals that best promote increases in strength and growth. Here is our list, in reverse order.

10. Potassium
This mineral is an important electrolyte found within muscle cells and works closely with sodium to regulate body water levels. As well, Potassium plays a critical role in facilitating the electrical potentials across nerve and muscle cells that result in muscle contraction. Potassium is even involved in glycogen storage (for high intensity muscular energy). A poor potassium / sodium balance can lead to improper fluid levels, dehydration, muscle cramps and weakness. Fortunately, dietary intake of potassium is generally not a problem for most people, but bodybuilders should become familiar with its role and the foods where it can be found.

9. Copper
The trace mineral Copper may soon prove more vital to bodybuilders than was previously thought. It's included in this list not because of its involvement in oxygen transport and utilization (as well as many enzymatic reactions, not the least of which is helping in the production of noradrenaline) but because Copper has been shown to increase in the bloodstream during intense exercise. This fact leads to the conclusion that copper plays a direct role in high intensity muscular work such as bodybuilding, and that there may be conditions under which some bodybuilders ingest suboptimal amounts. Although most folks probably do take in enough copper, it's a good idea to monitor your copper intake. You'll likely hear more about this mineral in the future.

8. Vanadium
This is a nonelectrolyte mineral that has received much recent attention in the bodybuilding community due to the perceived effects of one of its salt forms, vanadyl sulfate. Vanadium is to sea creature what iron is to humans; it makes a jellyfish's blood green like iron makes our blood red. Although the vast majority of research on Vanadium supplementation has been carried out on diabetic rats, the published results tend to show a promising glycogen storing effect on muscle tissue. This may explain the subjective analysis of some bodybuilders who swear the feel 'harder' after taking vanadyl sulfate. Problem is, we really don't know much yet about vanadyl sulfate's effects on athletic performance. Nor do we know much about the long term effects of supplementation with vanadium salt, but there is a theoretical mechanism of action and at least some promise.

7. Iron
You may be aware that the mineral Iron is a constituent of hemoglobin and is responsible for oxygen transport and, indirectly, subsequent oxidative energy production. What does this have to do with bodybuilding? Well, your ability to recover between sets is related to the efficiency of your aerobics system. The more oxygen you can supply to your working muscles, the quicker your muscles can recover in time for another hard set.
Moreover, Iron is particularly critical for female bodybuilders. Women lose some Iron in their menstrual flow every month. As well, female weight trainers, who typically don't consume much red meat, which is high in iron, may not readily replace vulnerable iron stores. Therefore, female bodybuilders run the risk of anemia if they're not careful about iron intake.

6. Phosphorus
A mineral that is present in the body in large amounts, phosphorus is directly linked to exercise metabolism since it produces high energy molecules such as Adenosine Triphosphate (ATP) and Creatine Phosphate. Phosphorus works in conjunction with Calcium, so it's important to keep phosphorus and calcium intakes close to a 1:1 ration; an imbalance creates a potential nutrition problem. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.

5. Sodium
As most bodybuilders know, Sodium is an electrolyte that plays a vital role in the regulation of body fluids. The level of sodium in the body determines the amount of water the body will 'hold', and high intakes can cause body tissues to swell. (It is not uncommon to look like 'Quasibloato' and be up to two pounds heavier the morning after scarfing down a Big Mac and large fries.) Although a normal diet usually contains a reasonable amount of sodium, be careful not to limit sodium intake too much at contest time to get an ultra shredded look. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn't all that bad, it's having the right amount that's important.

4. Chromium
The trace element Chromium is the key part of glucose tolerance factor, a substance that help insulin bind to its receptors on tissues. In other words, Chromium help insulin do its job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more Chromium than nonathletes, but whether chromium is truly anabolic is a bone of contention among scientists. The fact is that chromium appears to help glucose metabolism and probably helps in lipid metabolism but has not yet been clearly established to increase lean body mass. Claims of ripped, freakish physiques from chromium supplementation are premature, to say the least. However, this mineral weighs in at number four because athletes must become more familiar with its role in physiology.

3. Zinc
Think Zinc for growth. That's right, the mineral zinc is involved in virtually all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss coupled with possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.

2. Calcium
The most abundant mineral in the body, Calcium is the second most important mineral for bodybuilders. There are several reasons for this.
Bodybuilders may have difficulty maintaining the needed 1:1 calcium to phosphorus ratio. First, many lifters try to avoid dairy products (containing calcium) because of a relatively unfounded fear that they will 'smooth them out'. Second, a typical bodybuilding diet is high in protein, meaning that it's also high in phosphorus (further throwing off this ratio) and causes excess amounts of calcium to be excreted in urine.
Calcium is the primary mineral involved in muscular contraction (ever head of calcium ions in the 'sliding filament theory of muscular contraction'?)
The structural stress from weight training requires a steady supply of calcium to maintain high bone density.
Female athletes need to be especially careful of their dietary calcium intake, as low estrogen levels can contribute to decreased calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D help with calcium absorption, making vitamin D fortified dairy products a good source of this mineral.

1. Magnesium
Magnesium takes the number one spot not only because it has a theoretical mechanism of action (a plausible way it can help bodybuilders) but also due to recent studies identifying the performance enhancing benefits of magnesium supplementation.
Magnesium's role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don't make up for these losses in their diets, as many food high in magnesium (nuts, legumes, etc) do not typically top a bodybuilder's grocery list.
Brilla and Haley from Western Washington University in Bellingham recently published the results of a research study in which magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium's role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it's not hard to see why so many sports nutrition specialists working with strength / power athletes are excited about magnesium's potential.

Conclusion
One word of caution. Minerals are critical for peak performance. However, overdosing on one or all of these elements can spell disaster. Too much of one mineral can cause a functional imbalance of another mineral or cause negative side effects without the original benefits. Too much zinc, for example, can lead to problems with lowered HDL levels (the 'good' cholesterol). The bottom line is to make sure you get what you need and not to megadose.
Remember, minerals may be more important for athletes than many of the nutrients that provide calories precisely because of their often unique physiological functions. In particular, these 10 minerals may prove especially critical for bodybuilders because of their nutritional status for athletes and their roles in growth, energy production and muscular contraction. Don't brush off these critical dietary components. After all, it's the little things that count.

Fitness for College People

Just because you are supposed to be expanding your mind in college does not mean your belly and hips have to follow. Regular exercise not only burns calories and boosts your metabolism but can help you think better. Before the typical party fare of pizza and beer gets the best of your body and brain, try these fitness tips.

• Walk or ride your bike to class


• Set aside 30-60 minutes each day for weight training


• Enroll in a fitness class


• Use the stairs


• Take walks or bike rides between classes


• Learn how to dance


• Play intramural sports


• Take an athletic study break
  

Abdominal Muscle Exercises

By: Nitin Chhoda

As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.
Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.
So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.
A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.
Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.
There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.
Now for the big news. The top three abdominal muscle exercises were:

• The Bicycle maneuver.
• The Captains Chair.
• Crunch on an exercise ball.
  

For best results. Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.
Breathing during abdominal muscle exercises.
With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.
2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.

BodyBuilding Diet to Follow !

1) Eating very little or excessive protein.
Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.
2) Eating the wrong types of carbs.
This is one of the most common nutritional mistakes i come across. I see people who want to ass muscle and they eat anything for carbs, from chocolate bars & dohnuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day. Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.
3) Cheating too much with the wrong foods.
Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.
4) Thinking supplements as the "holy grail".
Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food. Do not look at supplements as the "solution" to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.
5) Not eating enough fats & fatty acids.
All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.
6) Not having variety in your diet.
I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less.

7) Failing to track calories on a daily basis.
Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!
8) Overeating.
If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definately have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!
9) Making big changes all at once.
Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.
10) Not drinking enough water.
Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!
About The Author:

Konstantinos Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best bodybuilding websites & forums on the web, BodybuildingApplied.com. To get Kostas' free monthy bodybuilding diet & training secrets newsletter, please visit http://www.bodybuildingapplied.com/.

Build Muscle Mass !

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that.
And here they are:

Muscle Mass Ingredient #1

– More ProteinIf you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2

– More CarbsDespite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3

– Heavy Weight TrainingYou cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.
Article Source: http://www.articlerich.com

The Most Effective Fat Burning And Muscle Building Workout

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don't have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most "fitness experts" recommend.
Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn't perform the traditional style workouts
While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.
I don't know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours. and I personally am not interested in muscle size alone (which doesn't mean strength and usually leaves you stiff and inflexible)! I'm sure your schedule is probably the same. The good news though is you don't have to. you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.
I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.
WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.
Are you ready? Good, here it is:
The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

• Jumping Jacks -1 minute
• Bodyweight squat (one-leg squat for advanced) - 15-20 reps
• Push-ups (slower reps for advanced) - as many reps as possible
• Kick butts (jog in place and kick your rear with both heels) - 1 minute
• Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
• Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) - 15-20 reps
• High knees (jog in place lifting knees as high as possible) - 1 minute
• Stationary lunge - 15-20 reps
• Torso rotations/twists - 20 reps each direction
• Side bends/reaches - 20 reps each direction
• Mountain climbers - 1 minute (if you can J)
• Wall sit - as long as you can hold it
• Dips (use chair/bench/stairs) - as many reps as possible

There you have it. sounds easy, right? That couldn't possibly do anything, right? I personally challenge you. try it. no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.
This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!
Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace. I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.
If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more. watch for it in coming months.

Winning Tactics For Weight Loss

Tell me, does this describe you? 'I tried a zillion diets in fits and starts and was never successful.' Just going on a diet will not give you a complete healthy persona. I finally paid attention to what everybody was saying, but I was too lazy to do.

I added exercise and fitness to the equation. We also need to stay fit as well as diet to lose weight. Our true wealth is our health. Isn't it worth your time bring it into peak condition and maintain it? Diet fitness is all about an accurate mix of diet and an appropriate fitness program.

This basically includes three levels of consideration:

1. Balance-A balanced diet must contain carbohydrate, protein, fat, vitamin, mineral salts and fiber in well proportionate quantity. Carbohydrates are the source of energy so these play an important role in balanced diet. Intentional inclusion of all foods from fruits to vegetables and meats to grains.

2. Moderation- portion control, small quantity at regular intervals. I had to laugh when I heard the results of a 5-year study costing millions of dollars the government ran to find out why the population of the US is getting heavier. The results…they determined we eat larger quantities! 'Super Size it!'

3. Variation - wide variety in foods,means higher chances of complete nutrition. And variety in your workout routine means a greter chance of sustaining it.

It is a well-known fact that poor diet leads to diseases, like obesity, even cancer and heart disease. The link between diet and physical fitness has well been established and recognized as a science in itself. It's the basis of dynamic and creative intellectual activity. How do you balance diet and fitness? What changes in your diet and fitness regimes will prove to be the most beneficial ones?

These questions may have been on your mind for a long time but you didn't know where to start. I let the paralysis of analysis prevent me from getting started for a long time. I wanted the 'perfect' fitness plan. My advice? Just get started anywhere, but get started. There are the solutions at your doorstep. First and foremost, you need to ensure that the diet you are on, supplies you enough strength and energy to carry out the fitness training which means:

The basic fitness diet should:

1. Have a wide variety of foods-- wholegrain breads and cereals for vitamins and minerals, leafy green vegetables for iron fueling, fruit for adequate fiber, lean meat and Fish (lowers cholesterol and helps prevent cancer) and low fat dairy products.

2. Enable you to have optimal weight and energy to carry out daily activities with ease.

3. Enhance quick and complete recovery during exercise.

4. Supply enough fluids to have maximum hydration.

5. Provide both short and long term benefits and ease of maintenance. When the above criterion is satisfied, you can confirm that you are on a diet that is not starving you or running you the risk of malnutrition and weakness. Fitness programs can include not only basic gymnasium but modern techniques like dancing, aerobics and yoga for variety and fun. If it is enjoyable it will be easier to maintain. Make no mistake about it, fitness regimes help you speed up the process of loosing weight along with the diet. That is the key, the magic diet accelerator. So eat healthy, exercise and be wise!

10 Weight loss free tips

1) I would like to pass along a tip that I learned from a diet organization & website where I just
went through. First thing every morning have two tablespoons of lemon juice in
eight ounces of water. The water can be cold or hot or anywhere in between.
Of course, you sweeten it with an artificial sweetener. Apparently, citrus is
Mother Nature's diuretic, and when drinking so many fluids, it helps keep one
from retaining them.At that time, we were taught that "Minute Maid" frozen
lemon juice (found in any grocery store's frozen juice department) was the
best as it had no preservatives or additives. I still do this every morning
that it is at all possible. Sometimes, especially when traveling, one does not
wish to make too many rest stops, or the pure unsweetened lemon juice is not
readily available. In either case, it's up to the individual.

2) put on my workout suit (difference from the casual clothes I put on after
arriving home from work) around 8:30 p.m. That motivates and remind me that
after the children are bath and in bed. It's time to treat myself to working
out. And no matter how tired I am having on the workout suit helps.

3) In response to suggestion that you chew gum to relieve the need to chew, I disagree. I have read and
been told that chewing gum merely stimulates the gastric juices. The saliva that
is produced while chewing goes down to the stomach, thus fooling the stomach
into thinking there is food to be digested. In my opinion and others, this
merely causes you to be hungrier. I advise people drink a class of water or
chew on (fine) ice

4)(A)The Diabetic Diet is a great, health, easy way to diet. Ask your doctor
what he recommends and chances are it will be this one. It isn't just for
diabetics, but it does keep you HEALTHY while you diet.
(B) To figure out how many calories to have per day, take your target weight
and multiple by 13 if you are not active, 15 if you are moderatly active, and
17 if very active. This will provide you with the correct calories to eat per
day to support the weight you WANT to be. The extra weight will eventually go
away

5) Just moving around burns calories. Maximize this potential by doing little
things all day. Instead of an elevator, take the stairs or my favorite, get a
long phone cord so that you can pace around while talking.

6)Drink plenty of water, especially cold water (i.e., with ice or from the
refrigerator). The body cannot use the water until it is warmed up to your body
temperature. The colder the water, the more energy the body must use to warm
the water, thus burning more calories.

7) In the line of 'eat slowly' to elaborate--Give your brain a chance to find
out that your stomach has received food. When you eat too fast you may think
you want more food, and the result is often painful.By eating at a calmer
pace, you let the brain know that the body has received food and you are much
less apt to want more; besides, food is to be enjoyed, not snarfed down like
a Vitamin C pill!

8) Eating small portions really does work for weight loss except you still
feel hungry because you see the small portions on your dinner plate. A
suggestion that was given to me was to eat your meals on a sandwich or dessert
plate.If your mind see's a full plate, it will register a full serving and you
don't seem to be as hungry when you're finished.

9)Fiber is excellent for weight loss and healthy too. Not only does it make
you feel full, it encourages bowel evacuation which cleans out your system. I
keep prunes on hand as well as Citricel (look for the fibers that don't en-
courage gas formation) and the health food stores now carry lots of very good
internal cleansers. All these work hand-in-hand with all that H2O you will be
drinking. And we have all read the scarey stuff out about colon cancer.Fiber
is linked with a reduced risk of colon cancer.

10) Here's a tip that the doctor told me: When ever you get cravings for some-
thing that you have no business with while you are on a diet...eat it, because
if you don't,you`ll probably eat up the whole refrigerator.

Reshaping Your Body with Body Building Equipment

Strength training is one of the most rigorous training workouts that you can experience. All the work that you put forth during a body building workout benefits you in several different ways. By performing body building exercises just a few days each week you can increase your stamina and metabolism, and build lean, strong muscles. The metabolic changes will happen naturally. To sculpt your muscles you will need to use specific equipment.
The equipment you need to use depends on the muscles you want to redefine. Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles. You basically perform your reps, increasing the weight as you progress through your routine.
When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support. In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles.

This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week. Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits.
There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles. If you're interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain "stations" that feature equipment for a particular muscle group. You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout.
Whichever option you choose, it's a good idea to follow a body building program so that you don't overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.

Obesity & Weight loss

Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that.

Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels. If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity? First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down.

Two things must occur in order for this not to get worse; lose fat and gain muscle.

1. Lose Fat: Through exercise and eating better.


2. Gain Muscle: Through weight training and weight bearing cardiovascular exercising.

One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill. While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts.

Here are five points to remember:

• Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviors. Develop a great support systemEat for fuel not for taste Keep being active.


• I truly am asking you and almost begging you to follow these points.


• If you don't you are really asking for trouble soon down the road.


• I will help you if you let me. Let me prove it to you.

How to Choose a Personal Trainer

In the fitness industry there is a joke that goes something like this:

"The reason I decided not to become a personal trainer is that I had no table waiting experience and I didn't want to become an actor." This may sound humorous but, unfortunately, there is a core of truth there. Because there are no strict guidelines about who can call themselves a trainer, almost anyone who has a job or career aspiration that demands a high degree of physical fitness can hang out a shingle or get a job coaching at your local gym. In fact, it is very common for an actor, sports model, or athlete to try to pick up extra money by working as a fitness instructor, especially because there is good money to be made by doing so. While these individuals may know what works for them as far as exercise and diet goes, that does not automatically qualify them to train others or to give them nutritional counseling.

What Are Your Goals?

The first thing you need to be clear about when considering a trainer is what goals you have in mind. Do you want someone who can design an exercise and nutritional protocol that will help you to shed 20 or more pounds? Do you want to develop greater strength and muscularity, perhaps with the guided use of protein drinks and sports supplements? Do you want to get back into shape after a pregnancy or a long period spent without exercise? Or maybe you are trying to slim down for a class reunion, wedding, or other family event. Once you are clear on what you would like to accomplish, it will be easier to find the person who has the experience and qualifications to help you get there.

Where Do I Find Trainers to Interview?

There are several ways to locate trainers. Word of mouth through friends, colleagues, or your family doctor are good places to start. You might also check your Yellow Pages under "Personal Trainers," "Health Clubs," and "Exercise and Physical Fitness." Another great resource is the National Strength & Conditioning Association (NSCA), one of the largest nationally recognized fitness organizations (www.nsca-lift.org). Questions You Should Ask a Prospective Trainer Once you have found a trainer who look promising, you need to learn as much about their qualifications as possible. The first and most important question you should ask is "What qualifies you to be a personal trainer?" NSCA and Certified Strength and Conditioning Specialists (CSCS) are two nationally recognized certifications. A background in exercise physiology, sports medicine, physical education, or anatomy and physiology are also helpful because that tells you that this individual has made a thorough study of the body and how it works. It would also be a plus if your trainer were involved in some sort of elite exercise him- or herself, such as body building. If you need nutritional guidance from a trainer, make sure that he or she has some kind of solid education and background in the subject.

Ask your prospective trainer what their goals are. If they tell you they want to star in films or have their own sitcom on NBC, they are probably not the right person for you. You will also want to know the length of time a person has been working as a trainer and how many clients they have coached. The most important thing you can request are client referrals. Speaking with people who have received fitness instruction from the trainer you are considering will give you an idea whether he or she is the right person for you. Some questions you might consider asking clients are: ·How long have you worked with this trainer? ·Has he or she helped you to achieve your goals? ·Do you feel like this trainer makes efficient use of the time you have together? ·Does this trainer clearly explain each exercise to you and help you to perform it with good posture and body positioning? ·Have you ever been injured when working out with this trainer? ·Do you find him or her professional and supportive of your goals? Starting Out: What to Expect Once you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform.

First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them. Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you've been working out on your own), any injuries you might have sustained over the years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints). Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights. You will only get the maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise. Good posture and positioning of the body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to the point of strain or injury.

A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and the second session on lower body and abdominals. In other words, they should thoroughly work each section of the body and allow it enough time to recover in between workouts. Warning Signs There are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client. A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of "I" and "me" statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.

A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting the full workout you are there to do. We are all human and have our ups and downs-and we mention them from time to time-but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique.

Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do the same amount of sets and reps with the same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged. If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!

Strength Training Guidelines for Endurance Athletes

You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines.

Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling. One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking. Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.

Phase I- Acclimation 4-8 weeks Purpose:

To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.

Reps: 15-25
Weight: Light to Moderate
Exercises: 3-5
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery

Phase II Hypertrophy: 4-6 weeks Purpose:

To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore.

Reps: 6-12
Weight: Moderate to Heavy
Exercises: 3-6
Sets: 3-4
Rest between sets: 1-3 minutes generally allows full recovery


Phase III Strength Endurance: 6-8 Weeks Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.

Reps: 15-30
Weight: Moderate
Exercises: 3-5
Sets: 2-4
Rest between sets: 1-3 minutes generally allows full recovery


Phase IV Power: 3-6 weeks Purpose:

Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.

Reps: 8-20
Weight: Light to Moderate
Exercises: 4-6
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery.

You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.

Reshaping Your Body with Body Building Equipment

Strength training is one of the most rigorous training workouts that you can experience. All the work that you put forth during a body building workout benefits you in several different ways. By performing body building exercises just a few days each week you can increase your stamina and metabolism, and build lean, strong muscles. The metabolic changes will happen naturally. To sculpt your muscles you will need to use specific equipment. The equipment you need to use depends on the muscles you want to redefine.

Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles.

You basically perform your reps, increasing the weight as you progress through your routine. When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support. In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles. This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week. Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits. There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles. If you're interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain "stations" that feature equipment for a particular muscle group.

You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout. Whichever option you choose, it's a good idea to follow a body building program so that you don't overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.

Importance of fitness equipments

A fitness equipment is not just an exercise tool; but also an investment in your health for a lifetime of dynamic living. For those who have used an exercise equipment in a gym understand the gains of using fitness equipments in their daily exercise. Currently, with the assorted kinds of home exercise equipments you can choose from, you can now claim the same benefits for yourself as with the others who have used it.Handiness and affordability of fitness equipments today makes a home exercise equipment a great choice for both beginners and those who have used an exercise equipment before.Others opt to go to the gym to use the latest exercise equipment and health tools. While others don't even have the luxury of time to schedule a visit to a fitness gym and therefore must have their own exercise equipment at home. A used treadmill will adequately serve your purpose.There are many valuable fitness exercise equipment resources available on the Internet. You can get the latest exercise equipment delivered right to your doorstep.

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Advantages Of A Gym Exercise Equipment

Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.

Fitness Supplement

Fitness Supplement - what is it?

The term "fitness supplement" is familiar to almost everyone nowadays. Fitness supplement is a supplement that is designed to help people who use it to achieve several results that include but are not limited to weight gain or weight loss, muscle building, adding vitamins or minerals to their diet, and many more. There is such a variety of fitness supplement products on the market that you will definitely find the right supplement for your needs.

Fitness Supplement - weight loss supplements. Weight loss supplement is a fitness supplement that is designed to help people who use it to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava - Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more. Fitness Supplement - body building supplements. Body building supplement is a fitness supplement that is designed to help people who use it to achieve weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular. Be careful with body building fitness supplement products as some of them could be very dangerous. Fitness Supplement - nutritional supplements. Nutritional supplement is a fitness supplement that provides additional sources of nutrients when people don't get enough of them through food or when a well-designed diet doesn't work. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you the opportunity to achieve the average daily intake of some specific nutrient. If you are an athlete, you will have access to some types of nutritional supplement or supplements developed specifically for athletes.