Gain More Muscle By Training Less Often

The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.
I know what you might be asking yourself
"What? Spending less time in the gym will actually make me bigger and stronger?"
Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.
Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of "the muscles get bigger and stronger", then congratulations! You are absolutely correct. By battling against resistance beyond the muscle's present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resista nce from week to week the body will continue to adapt and grow.
Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.
Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time, weaken the immune system and send your body into catabolic overdrive.
Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workou t programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve. Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:
1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains!

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Your Weight in Muscle

You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift; your progression will lessen because you are reaching your genetic potential.
Don't be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.
Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it's highly unlikely that you'll get bulky. Women don't naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you'd have to use significantly heavier weights.
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.
I like to tell my clients to not just go through the motion when lifting weights. I use the word "squeeze" a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.
For more information and tips on exercise, go to http://www.easyexercisetips.com

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The Right Foods To Build Muscle

The right food to build muscle mass is absolutely necessary to allow you to get the maximum benefit from your gym work. Every bodybuilder needs to understand that taking in a large number of calories will not get the job done unless the correct nutrients are present in the food. Here we show you the right food to build muscle mass.
Lesson 1
The right food to build muscle mass needs to be rich in protein. Among the bodybuilder's perennial favorites are tuna and chicken, good choices because they contain ample protein. Red meat and other similar proteins have lost ground in popularity due to their higher quantities of fat. Protein is the most essential nutrient of all for a bodybuilder, as without it the muscles cannot even grow.
Lesson 2
Although fat has a very bad reputation as a contributory factor in degenerative disease, which is for the most part well deserved, small quantities of fat are actually necessary and beneficial. Fat is part of the right food to build muscle, and not enough fat in the diet will hamper your bodybuilding efforts. Current estimates are that around 20% of you calorific intake needs to be made up of fats. This is a subject which requires further reading, as there are different types of fat, some of which are considerably better than others for the human body. A full analysis of different fats is outside the scope of this short article, so do use the search engines to uncover the information you need.
Lesson 3
Include a lot of carbohydrate in your diet! These form a large part of the right food to build muscles because if your diet is lacking in carbohydrates, your body will not have enough energy to maintain your bodybuilding schedule. This is rarely a problem for bodybuilders who listen to the needs of their own bodies, as hunger will naturally entice you to eat more filling food, more often.
Lesson-4
Another vital part of the right food to build muscle is water. So many athletes in al l sports put a great emphasis on hydration, and this is not without good reason. Water helps keep your energy levels up for your training program, and it is also an important nutrient for muscle growth. Bodybuilders should cut down their consumption of alcohol, tea and coffee, as these always have a dehydrating effect.
Taking the time to learn about the right food to build muscle will pay off handsomely as your training program progresses. This guide will give you a solid start.

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Getting to know your muscles and how to get rid of pain

It is a fact that there are about 650 muscles in the human body which comprise about half of our total body weight. So, whenever you feel some pain in your muscles, whether due to a hard gym workout, a basketball game, hard labor, or due to an unexpected muscle injury, make sure you pay attention. Do not ignore this for it could be a warning sign that something is already seriously wrong with your body. Immediate action, usually via consultation with a doctor, will be a great help in preventing additional injuries or lessening the complications of an existing injury.
The Musculatory System
Muscles give form to our skeletal system and allows our body to perform voluntary and involuntary movements. It also helps in regulating body temperature and controls blood flow. Muscles are made up of thousands of fibers that enable them to contract, either to shorten or lengthen, and produce movements. In order for a muscle fiber to attach itself to a bone, it blends itself w ith connective tissues known as tendons.
There are three main types of muscles. The muscles that are attached to the skeleton which allows us to perform movements are called Skeletal Muscles, or Striated Muscles. Skeletal muscles are considered voluntary muscles which means you have to first think of contracting them and the nervous system tells them to do so. They can also perform two types of contractions. The Twitch, which is characterized by short and single contractions, and the Tetanus, which involves long and sustained contractions.
The second type of muscles are called the Smooth Muscles. These are found in the walls of blood vessels and internal organs such as the digestive system, bladder, airways and the uterus. It provides a series of wavelike contractions known as peristalsis and has the ability to stretch and maintain tension for a long period of time. Smooth muscles move involuntarily, which means that it can contract without conscious effort. These muscles cannot be controlled by your thoughts.
The third type of muscle is called the Cardiac Muscle, which as the term implies, is found in the heart. Being an involuntary muscle, it contracts by itself without the aid of the brain. Like smooth muscles, cardiac muscles can stretch in a limited way with short and single contractions, but still have the force of a skeletal muscle.
Sore Muscles and Muscle Injuries
Muscles become sore when they haven't been used for a time being and a heavy task to contract them would cause some strain to the fibers, ligaments, and tendons. Or when the muscle is given a task that is quite new such as a first-timer in the gym who had just finished his dumbbell workouts. The used muscle would feel pain, sore and strained due to some microscopic tears in the muscle fibers and tissues. This trauma is a natural reaction of muscles that is why rest is advised to those who workout their muscles in for them to grow bigger, stro nger and firmer.
However, if you are experiencing excruciating pain, stop whatever it is you're doing and have it checked right away. Muscle strain injuries occur more often with eccentric muscle contractions due to the great force produced by such contraction. Tears occur near the muscle-tendon junction and/or the muscle fibers themselves are torn. Violent force and prolonged use can cause tears in the muscles leading to injuries.
Treatment and Medication
Skeletal muscles have the impressive ability to regenerate itself on a daily basis as well as in response to injury. However, some damaged muscles may not become as strong as the way it was before the injury. Healing depends on the severity of the injury.
First aid treatment such as ice therapy can serve as a natural pain relief. Other forms of natural pain relief may entail the use of medicinal herbs, liniments, or therapeutic massage. Continued application of ice to swelling muscle area for three days after the injury helps a lot to decrease inflammation. Make sure ice is not directly applied to the skin. Gradual rehabilitation is needed with the help of stretching exercises until the strength is revived. While there are still no conclusive evidence that specific natural pain relief products are effective, many of these remedies had already been in use for thousands of years.
While undergoing therapy, muscle relaxant medications and anti-inflammatory drugs may help to ease the pain of the injury but it is a given that we must seek medical advice before taking any of these drugs. More often that not, anti-inflammatory drugs are doctor-prescribed and cannot be obtained over-the-counter without the authority of a physician.

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Gain Weight Fast & Muscle With High Frequency, Pt.1

It seems that when it comes to designing bodybuilding programs to gain weight and build muscle mass, all of the attention is placed on the amount of sets, reps, and exercises to perform.
Yes, these are big factors to consider when following a workout routine.
However, there's still one factor left out of the equation most of the time....and it's a big one, if not the biggest!
I'm talking about training frequency......the amount of times you train the same muscle group within a specific amount of time (usually per week).
99% of all weight training routines now-a-days recommend that you train a muscle once a week.
That means that if you trained your chest on Monday you don't train it again until next Monday.
The basis for this is that if you train a specific muscle intensely you must give it 5-6 days of complete rest in order for enough time to have gone by to allow that muscle group to repair, recover, and grow from the workout.
Funny, because I used believe this as well.
When you look at bodybuilding history, this whole "train a muscle only once a week" philosophy hasn't been around since day one.
No.
Decades ago, back in the 40's, 50's, 60's, 70's, and 80's the majority of bodybuilders trained each muscle way more than just once a week.
They would train each muscle several times per week, with a higher amount of volume and frequency (but we're just going to focus on frequency in this article).
And what's interesting about this is that many feel today that the physiques of those decades are of much higher quality than those of today.
Sure, individuals like Mike Mentzer popularized cutting back drastically on training frequency, but it really wasn't until the mid-80's and 90's that training a muscle only once per week became the norm in bodybuilding circles.
However, since the masses began to cut down training a muscle to just once per week, have we seen major progress in people's muscular development and muscle weight gain???
Absolutely not!
Because we've heard and read it thousands of times over the past 2 decades we all tend to think that training a muscle more than once a week will surely lead to overtraining, especially if you don't use anabolic steroids.
But is this really the case?
Before we get into specifics as to the optimum training frequency to build the most amount of muscle mass at the quickest rate without overtraining or burning out, we need to see if in fact it's true that any more than once every week or once every 5-6 days would lead to the over-taxing of muscle group.
Take a real close look at the medical references cited in articles that recommend to only train a muscle once a week ("infrequently", as the proponents say).
Every time a study is mentioned that supposedly had several groups of individuals training, one training less than the other, whenever they give the results of those groups, it is always tracking who gained more strength.........NOT who gained more weight and muscle size.
There's a huge difference between the two.....gaining strength or building size.
And no, the two don't go hand in hand (more on this in a future article).
Sure, these studies may prove that training "infrequently" may be more efficient for building muscular strength (...and that in itself isn't really true either, as I'll also write about later on), but it doesn't prove that it is more efficient for building size....growth.
The problem with evaluating what most articles / weight training routines recommend is that they are all going off of the pursuit of strength instead of size.
It seems to them that as long as you are gaining strength, then you must be gaining size. Right???
Hah! What a joke. Anyone that has ever worked out for a significant amount of time knows that you can get stronger and stronger every week, yet still look the same in the mirror.
So, first off in our "optimal frequency evalulation" is that we cannot go off of any of these scientific studies, nor can we conclude that just because training a muscle once a week may help you get stronger it will also make you bigger.
Real life experience has proven time and time again that this isn't how it works in the "real world".
Be looking out for part 2 of this article, as we'll go deeper into this very imporant topic for all of us looking to gain muscle weight and build mass.

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Getting Enough Sleep is the Perfect Solution for Muscle Fatigue

BETTINA WALKER OF SACRAMENTO CALIFORNIA,works as child social worker. She loves every minute of her work as she knows it is very worthwhile endeavor as providing assistance to improve the social and psychological functioning of the children. Although, the work she does assisting single parents, finding foster homes for the abandoned/abused children and arranging adoptions. Nevertheless, it proves to be a tiring task. It left her emotionally drained and physically spent because she was so dedicated to her work that she extended long hours at the office. Her hard work, however, eventually resulted in excessive fatigue.
There are moments in Bettina's life when she doesn't enjoy waking up to welcome the new day. "On a deeper level, my mind and body don't agree. I have to fight with every once of my energy just to get out of bed."
Like most most women, Bettina is a victim of burn-out or fatigue. The most common reason that women struggle to get up in the morning is that they a re not getting enough sleep. Not getting enough sleep leads to being sluggish or feeling weak along with muscle pain.
If you don't want to experience the same problems encountered by Bettina, it may be good to consider the following tips:
1. Get a good pillow- A pillow plays a big part in making sure you get a good night's sleep. An unsupported pillow can put your spine out line and cause neck and cervical pain. Start investing in a hypoallergenic Insuloft Down Fill Pillow. Splurge on a quality pillow and see the difference.
2. Lower the thermostat -A cooler environment can give you more a restful sleep than a toasty temperature that promote drowsiness. Turn your thermostat to the mid-60's before you turn in.
3. Reset your internal clock -You may want to try getting up very early then the time that you were already accustomed too. If you're struggling to achieved consciousness when the alarm goes on you might be in the toughest time to get going. By moving up your b edtime and by setting your alarm clock back, you might be awakened from a lighter stage of sleep.

4. Do yoga- Before getting to bed. Try some simple yoga. It's the most relaxing way to bring your energy level up.
5. A good warm shower - Hit the showers or take a dip on the bath tub and sprinkle it with a few drops of citrus or eucalyptus oil. Aromatherapy have been proven to be soothing and calming way. Getting a good shower before bedtime will give you more a heavenly restful sleep.
6. Ease up on your caffeine intake- Too much coffee, nicotine, and alcohol can disrupt your sleep. These are stimulants that interfere with your ability to fall asleep.
Getting the sleep you need goes beyond having comfortable blankets and fluffy huggable pillows. An adult should get at least 7 to 8 hours of quality sleep. A blissful sleep helps you repair your body cells, tone up your muscles, and strengthen bones and muscle mass. It improves mood, memory and an overall sense of wellness, A restful sleep can restore and replenish your body. So no matter how demanding your workload is, if you get enough rest, you can surely beat the stress and get a good night's sleep.

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Essential Bodybuilding Supplements

Essential bodybuilding supplements are an area which is often overlooked. However much time you spend in the gym, you still need to be nourishing your body with the right nutrients, otherwise you can fall into the trap of damaging your joints and even programming your body to digest its own muscles. Here in this article we show you how to use essential bodybuilding supplements.
Tip 1
There is no doubt that the essential bodybuilding supplement is protein. Your muscles are built from protein, and a regular intake is necessary to ensure that the muscles are properly repaired following your gym work. Protein is a nutrient which the body cannot create for itself, and there are no alternatives that can be used instead. Your muscles will not grow to the size you would like if you are not taking in enough protein.
Tip 2
Another essential bodybuilding supplement is one which you will need only if your life is extremely busy, or if you are traveling. These are Meal Replacements. Meal Replacements are powders which are dissolved into milk or water, and they provide some of the nutrients that you will be missing if you can't eat your regular diet. Essential nutrients like protein, carbohydrates, fatty acids, vitamins and minerals are provided, and quickly absorbed into your body. Nobody would ever go to a posh restaurant to "eat" one of these, but they are extremely useful in maintaining a steady food intake when you are busy.
Tip 3
One essential bodybuilding supplement, at least for many starting out on their bodybuilding journeys, is weight gain powder. As with the Meal Replacements, this is dissolved in liquid. It gives the body a huge boost of carbs and calories which will help the novice bodybuilder put on weight. Often those just beginning bodybuilding find the first few pounds difficult to gain.
Tip 4
Pro biotics. There are those who question that these really are an essential bodybuilding supplement, but the most successful and effective weight lifters use them without hesitation. Pro biotics contain bacteria which help your stomach digest food. More of the nutrients you take in are absorbed by the body, and fewer are wasted.
Essential bodybuilding supplements is an area which can confuse the beginner to bodybuilding, so this guide is designed to start you off properly.

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5 Healthy Benefits of Following a Mediterranean Diet Plan

The Mediterranean diet has been around for centuries, but if you don't live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods "Mediterranean" style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.
1. Fast Weight Loss
One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing an average of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.
2. Good Heart Health< a href="http://clipartonline.info/red/fatloss.html">
The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.
3. Lower Cancer Risks
Having too many toxins in the body can cause some types of cancer, such as breast cancer. Eating the types of healthy foods promoted in the Mediterranean diet such as fruits and vegetables will lower the amount of toxins in the body because these foods are natural antioxidants.
4. Prevent Gallstones
Those who have fallen victim to gall stones realize how painful they can be. With around 639 ,000 people being hospitalized per year with gallstones, many studies are being conducted to help find a cause and cure. The Mediterranean diet is rich in nuts, vegetable oil, and fish. Though gallstones are not always diet-related, consuming these foods can help to reduce the risk of gall stones or eliminate them altogether for some according to recent studies.
5. Lower Blood Pressure
The healthy foods in a Mediterranean diet can also work to lower and regulate blood pressure. Blood cholesterol levels can return to normal when eating less fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling rather than frying, so more nutrients are retained in the food during preparation, and there is much less fat consumption.
These are only a few of the benefits. The Mediterranean diet also offers many other benefits such as reducing the risks of blood clotting, diabetes, Metabolic Syndrome, and o ther life-threatening diseases. Don't deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today.

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Fast Cars - The American Muscle

In the 1960s there was a class of cars introduced to the world known as muscle cars. These cars were sleek and sporty and contained a powerful engine. Most of these cars boasted a V8 engine which was geared for speed. As these cars were produced the manufacturers were in stiff competition with each other. As each manufacturer tried to out do the other, we were led into an era of some of the fastest cars of our time. With no thought to gas and fuel efficiency, Americans seemed to be having the time of their lives. Their cars were fast and eye-catching, both on the road and on the race track. Racing stripes and flashy decals made a statement about both the car and the driver. It seemed the flashier the car the more desirable.
At a time when the luxury automobile was the king of the road for the married set, the younger crowd wanted something smaller, faster, and sportier. The Shelby Mustang and the 440 Roadrunner are two of the fast cars which were built to satisfy the desi re for high performance and speed. There were many more fast cars to come. Camaros, Chargers, GTOs, and Firebirds all tried to pack as much punch under the hood as was possible. Corvettes offered speed and sleek style, but they also had a high price tag. Most of the other high performance cars offered a price that was affordable to the average working class people.
The Fuel Effect
During the 1960s and 70s auto manufacturers were riding high on a wave of speed and performance. Then we entered an era where we were told gas was in short supply and we were destroying the ozone with our extravagant auto emissions. We reluctantly let go of our fast and sporty cars and took to the streets with a V6 and even a V4. Gas mileage and cheaper insurance costs forced the fast cars onto the race track and off the roadways.
The desire for speed will be with us always. We will probably never again see a time when speed and high performance engines are sold for the every day street car but we can get a glimpse of these cars at the raceway or at vintage car shows. The baby boomers were around to see these cars at their inception and they still carry a torch for them today. Many will spend a small fortune to restore one of these original fast cars back to their former splendor.

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5 Healthy Tips To Weight Loss

The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.
Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.
Tip # 1
Walking. If you can s et aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.
Tip # 2
Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.
Tip # 3
Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which i s tempting, but opt to walk instead.
Tip # 4
You don't necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.
Tip # 5
Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.
This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunct ion with, professional medical advice or a doctor's recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

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5 Simple Steps to Losing Weight

If you are carrying around a few (I use that term loosely) extra pounds like most of us are, you all know all the reasons why we should take the weight off. It will reduce stress on our heart, reducing the chance of heart disease, cancer, possibility of diabetes; feel better, look more attractive, etc.
There are 101 reasons why, but it can be a real pain to finally get that weight off. You push really hard, make a little progress, get side tracked, and bam you are heavier then you started.
It's maddening. Enough with that hassle, I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything, but we are focusing on weight loss here.
1. Know What You Want
2. Know Where You Are
3. Track Your Results
4. Make Course Corrections
5. Being held Accountable
Now all your extra weight will effortlessly melt off. Yeah right! A simple list of 5 items is not going to do it, so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight.
1. Know What You Want
This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.
I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn't have it completely mapped out and detailed.
2. Know Where You Are
This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.
You are on a trip to San Diego, California. You would like to start your trip from Phoenix, Arizona, but you really don't know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego.
6 hours later, you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?
Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 6 hour car ride west from New York City will never get you to San Diego.
If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.
This is the same with weight loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don't follow the illusion in your mind, we get upset.

3. Track Your Results
This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

4. Make Course Corrections
We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class.
We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.

5. Being held Accountable
No, not accountability! That is an evil word. I don't want someone to know what I am doing, or more importantly what I am not doing.
So, why do we resist accountability, your secret weapon to weight loss? Because it works! If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.
Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it.
Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don't want it to be.
The biggest obstacle to weight loss is not taking any action. It doesn't matter how good the plan is, it is worthless if you don't follow it. So what do I do now?
First and foremost get Accountable.
Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 - 5.

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5 Simple Ways To Lose Weight

Losing unwanted body weight does not have to involve prolonged workout sessions at the gym or self-defeating fad diet regimens. In fact, most people find that without a sustained lifestyle change, any weight that is lost during a period of diet or extreme exercise is gained back once the activity is no longer practiced.
If you would like to lose pounds and keep them off, then you need to invest in a lifestyle adjustment. By altering only a few important patterns in your diet and exercise routine, you can literally lose weight without much effort. Here are some tips to help you quickly drop those extra pounds:
1. Walk for 30 minutes each day. Walking is not only a stress-reducer, but it is also more effective in inducing fat loss than a 30-minute jog. Here's why: running helps you burn calories and quickly tone leg muscles because of the repeated flexing and force exerted on the leg muscles. However, because running increases the heart rate to aerobic levels, the heart rate al so drops quickly once the activity has been stopped.
Walking, however, increases the heart rate to the fat-burning level. Any activity performed at the fat-burning level will have a longer-lasting impact. Thus, while you might flex and strain your muscles less during a 30-minute period of walking, the heart rate will stay elevated for a longer period of time.
2. Cut the portion in half. Whether you are eating a cheeseburger or plate of fries, divide the dish in half. If you are tempted to nibble on more than half, then give it away to a friend or have it wrapped up to take home (if you are dining out). Cutting your meal in half will not only decrease your calorie and fat in take dramatically, but it will help your body to become accustomed to smaller portions of food.
3. Get a full night's rest. Many people find, and most doctors know, that getting a full night of undisturbed sleep not only leaves you feeling energized for a new day, but it helps your body metabolize your food much more efficiently. When they body is in the resting state during sleep, it actually works much harder to process energy than if you were to sit on the sofa watching the television. Furthermore, if you are fully rested, you will be more likely to take on projects with more vigor and energy the next day (which will help you burn more calories.) So go on - get those zzzz's.
4. Call your mother. And take care of other items on your to-do list before they pile up. Undue stress has a very negative physiological effect on the body and contributes to fat storage in the cells. By reducing small amounts of stress in your life, you can quickly and simply reduce fatty deposits on your body, especially in the stomach area. So go ahead: call your loved ones!
5. Drink plenty of liquid. Liquid hydrates your cells and helps them push harmful toxins through your body more efficiently. By drinking plenty of liquid, such as water, juice and even tea, you will help your cells function at their best without much effort at all.
If you drink tea and coffee, be aware that they contain caffeine, which can increase your metabolism while it is in your system, but tends to slow your body down once it leaves. Caffeinated beverages should always be consumed with an extra glass of water to ensure that you do not end up depleting your body of necessary liquids.
To ensure that your lifestyle alterations become lasting, practice them with friends and loved ones. Adjusting to any changes can be easier if you have a friend with whom you can share the journey and help to keep each other on track.

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Build Chest Muscles In 4 Simple Steps

Build chest muscles as part of your bodybuilding program, and you will be taking an important step towards both looking and becoming stronger. Chest muscles are such a vital factor for a bodybuilder, in creating the right posture, so here we show you how to build chest muscles for yourself.
Step 1
You don't necessarily have to do a lot of incredibly complicated exercises to build chest muscles, they can even be built using press ups. Although their effect will be barely noticeable if you are already involved in more advanced resistance training, press ups can help give your muscles definition. Press ups are good for people who are just starting to think about building their bodies. An inclined press up is even better.
Step 2
One general piece of advice that you would do well to heed is to build chest muscles using free weights rather than a weight machine. It is sad to note that free weights are losing popularity in many gyms to the weight machines, but using free weights is still the best bet for the serious bodybuilder. Your muscles benefit from a more comprehensive workout the weight is lifted through several different angles, and more muscles are exercised in this way, leading to a more even development.
Step 3
Treat your muscle groups separately. The muscles in your chest belong to diverse groups, and if you can work each in turn, you will gain better results than average bodybuilders who ignore this factor. The chest has an upper and lower part. Inclined dumbbell flys and inclined barbell presses are effective ways of developing the upper chest, while the lower part responds well to declined barbell bench presses and dips on the parallel bars. The chest is also divided into an inner and outer section. The inner section can be worked with standing cable crossovers, and the outer section with flat bench press and flat dumbbell flys.
Step 4
Lift right up to your limit. By far the most effective way of maximizing the effect of your training time when you build chest muscles is to lift until you simply cannot lift any more. This can be a problem if you don't take care, and you should ONLY attempt this if you can find someone prepared to spot for you. The other person is then able to grab the bar and stop it doing you any harm, or pinning you down.
Your chest muscles are very noticeable, and one of the first parts of the body that people look at when they know you're bodybuilding. You now know how to build chest muscles for yourself.

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Build Big Strong Shoulder Muscles For V Shape Upper Body - Build Big Deltoids

Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.
We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.
As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.
Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don't let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.
So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.
Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.

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Ecommerce - Flex Those Marketing Muscles

John (or Joan) Q. Citizen probably don't think of how certain decisions in the business world affected them. The primary thing most are concerned with is making sure they have enough money to pay the bills.
Gas prices rise, but they don't automatically think of the higher grocery prices they would soon be paying. They just knew things were tighter now than they have ever been.
Unions demanded more money, but they didn't automatically think of how that might affect the price of their next car or airline ticket they just hoped the car would last a little longer or a great deal would come along.
However, when you work on a new business startup in a world called ecommerce you begin to take notice of the pebbles tossed in the pond you swim in. Suddenly it is much easier to see the ripples those pebbles create and you brace for the aftermath of the wake because there will be a wake.
If you're going to be in business ecommerce is a wonderful place to launch because o verhead is often much less than a traditional brick and mortar store and you likely have fewer employees than a traditional store counterpart.
You may discover, however, that your marketing plan needs a 'flex' mode. This means the things you sell online may require certain shifts in marketing depending on regional or national economic indicators.
For instance, let's say
1. You sell decorative outdoor lighting fixtures.
2. Your marketing plan has you developing content based on developing pleasing lighting for the home.
3. New housing starts are down and new home purchases are light.
In this scenario there will likely be customers who would be looking for lighting for a home they own and want to improve it for reasons you may have stated in your online content. However, what if you 'flexed' your marketing ideals and re-pitched the product as a way of improving the value of a home an individual may want to sell? This could have a profound impact on yo ur ability to boost sales.
You are selling the exact same product, but you recast the product to conform to a real need - selling houses. This need is expressed behind closed doors and at the local coffee shop. It ultimately is translated to the general business climate. There may come a time when you revise your approach once more, but that's one of the best things about ecommerce, you can recast your sales approach when you need to.
Some of the very dismal things that may be happening in the business world around you may present marketing tools you just haven't used yet.
When it appears the economy may have dealt a blow to your marketing objectives take some time to investigate if there may be new opportunities in a shifted marketing strategy. Sometimes adversity can allow ecommerce to flourish in new soil.
Look for any and every advantage to marketing your product in light of changing circumstances. Change doesn't always have to be a bad thing.

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Can Bodybuilding Supplements Perform The Muscle Miracle?

If you Google "bodybuilding supplements" you will see the search returns almost 10.5 million results. It shows how much importance people are giving to get muscle using bodybuilding supplements. The sheer volume of these products is overwhelming. Their popularity is very strong.
Do bodybuilding supplements work?
While many know that these products exist, they may not be aware of how these body building muscle supplement products work. Unfortunately, because these products are in such fierce competition with one another they have a tendency to employ a ton of over the top advertisement campaigns so as to stand out in the marketplace. Also a number of these ad campaigns leave the false impression. It is if there is a miracle out there that will maximize one's ability to grow muscle.
The Truth About bodybuilding supplements
First, what must clearly be understood about these supplements is that no body building muscle supplement is a miracle product. There is no product t hat will magically burn fat and enhance muscle growth while eliminating the need for working out. Of course, there are a number of products that make these promises, but these products are less than honest and even less successful in terms of actually delivering what they promise.
Be Realistic
We need to be realistic about what to expect from body building supplements. They are not miracle products that will pack on 50 or 60lbs of muscle nor will they magically burn off 10 or 20lbs of fat. Body building supplements have their values.
These values and benefits are based on realistic nutrition and science and not over the top advertisements. Often, the advertisements and their claims act as substitutes for actual science and this is unfortunate.
Mass gainers and whey protein supplements
Most of the products that advertise as body building supplements fall into two categories. Either mass gainer or whey protein supplements.
What is a mass gainer?
A mass gain er is a drink that provides a massive amount of calories in liquid shake form so as to help someone who is having difficulty gaining weight the ability to gain weight without packing on fat.
Whey protein as a body supplement
Whey protein provides the body with quality protein so as to aid in the repair and growth of muscle after a solid exercise program.
Best bodybuilding tip.
The most important bodybuilding tip to follow is to avoid over training. Over training is working out too many times per work or working out for durations that are excessive. Excessive is anything longer than one hour straight in duration. Also, it is also unwise to work out if you feel sick or are seemingly suffering from an injury so as not to aggravate the injury.
Now, many would say, If you don't work hard, you won't make any gains. Well, this is partially true. One of the most critical of all body building tips, however, is that not only must one work hard one must also work smart!
Conclusion
There is no body building muscle supplement that can provide any miracles. So avoid looking for them. Instead, look for those products that provide an honest and sensible result. Ultimately if you stick with legitimate products you will achieve the results that you desire.

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Build Big Muscles Fast. Gain Muscle Mass Guide

So you want to build big muscles? Simple isn't it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-
a) Eat and Eat - To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?
2) Protein - Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don't get enough protein, your muscles won't grow big.
3) Supplement - If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.
4) Weight Training - You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.
5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.
6) Compound Exercises - Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.
7) Get Enough Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.
8) Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.
If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder's physique of which I cannot cover in just an article here. So do research for more knowledge.

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CHAMOMILE: A Reliable Herbal Muscle Relaxant

Herbal medicine is a traditional practice of treating ailments with the use of plants and its extracts. We all know that long before the advent of medical science and technology, people in ancient times would rely on the efficacy of certain plants and its extracts in curing various ailments such as stomach pain, head ache, skin infections as well as in the treatment of wounds. The use of herbs as remedy to treat many types of diseases remains to be popular even in this new millenium where significant advances in medicine have been made alongside increased sophistication in medical technology and pharmacology.
Nowadays, herbal medicines are no longer limited to the traditional fresh or dried plants. They come in the form of tablets, capsules, powders or teas. The scent and flavors of these herbs have therapeutic benefits such as the chamomile plant which can be an effective natural muscle relaxant.
Medicinal Chamomile
Chamomile is very popular in Europe and has been widely used as for thousands of years as treatment for a number of ailments, such as sleep disorders, stress, anxiety, depression, digestion problems, intestinal conditions, skin infections or inflammation (including eczema), wound healing, infantile colic, teething pains, and diaper rash.
There are several varieties of the chamomile herbs. Chamomile varieties with medicinal properties include the German Chamomile (Matricaria Recutita) and Roman Chamomile (Chamaemelum Nobile)). Both varieties are known to have the same medicinal properties but the German Chamomile has a less bitter taste quality while the Roman Chamomile is known for its sweet and unique scent especially when warmed up by the sun. A special blue oil component, called azulenes, is responsible for its sweet, distinctive aroma. Other active compositions include bisabol, flavonoids, apiginine, luteoline, chamazulene, matricine and flavonoids. But regardless of variety or type, the chamomile's main characteristic is its sedative properties or effects.
Sedative Properties
Though there are a number of over-the-counter muscle relaxants and sleeping pills that are readily available, some people still prefer the soothing and relaxing effects that a chamomile treatment brings.
In the United States, chamomile is popularly known as an ingredient in herbal tea preparations usually advertised for its mild sedating effects. The sedative properties of chamomile are used in sleep disorders and as a muscle relaxant in the treatment of such illnesses as menstrual pain, neuralgia, tooth ache and tension headaches. Taking Chamomile Tea before going to bed has long been used to induce sleep in children as well as in adults and promotes a very deep, relaxed, and restful sleep. Aside from aiding in the treatment of insomia, the flower essence of Chamomile is known to relieve stress, tension, anxiety, and depression among others.
Aside from its sedative properties, chamomile has anti-inflammatory properties that is useful in reducing the inflammation caused by gout and arthritis when taken internally. Moreover, it can also have external application such as adding chamomile essence in your bath to relieve hemorrhoid problems; as a chamomile wash for inflamed eyes; or as an anti-inflammatory agent for inflamed gums, inflamed skin conditions, and sore throat.
The third effect of chamomile is its carminative properties which brings about a calming action on the stomach and eases digestive problems, minimizing heartburn cases, reducing hyper acidity conditions and inhibits the formation of ulcers.
Aside from being used as a healing remedy for hysteria and other nervous afflictions, Chamomile has been known for other benefits such as reviving a withered plant in a vase or when planted in a garden, it can heal the ailing plants and prevent disease in other plants that is why it is aptly called a "plant's physician."
However, although chamomile has a reputation as a gentle medicinal plant and has been widely use especially in Europe, there is not enough reliable research in humans and there are many reports of allergic reactions in people after eating or coming into contact with chamomile preparations. It is best to still seek medical to avoid possible drug interaction which may lead to life-threatening situations.

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Don't flex that muscles too much!

Muscle injuries occur when we overuse or strain our bodies. Anyone who had experienced muscle problems will tell you that they are extremely painful and can be disruptive to everything you do. There are numerous types of muscle injuries since our bodies are mostly composed of hundreds of them. Usually, athletes are the most prone to muscle injuries because of their rigid training, heavy work outs and other activities that needs maximum physical strength. Muscle injuries must be looked up to immediately so as not to re-injure the area of the severed muscle over and over. The more you use the injured muscles, the more that you will harm yourself and it will prolong the healing time and ultimately you risk permanent damage.
The most difficult part of dealing with muscle injuries is to assess the severity of the injury. And with such circumstances, physicians may prescribed muscle relaxants.
Muscle relaxants are drugs to relieve the discomfort of muscle injury or involuntary muscle contractions. They reduce stiffness and help relieve pain and soreness associated with strains, sprains or other types of muscle injury. These drugs do not act directly on the muscles, but they act centrally in the brain and are more of a total body relaxant.
Muscle relaxants are not really a class of drugs, but rather a group of different drugs that each has an overall sedative effect on the body. They come in tablet form and it needs prescription from the doctor.
The most common muscle relaxers currently available in the market are Carisoprodol (Soma), Cyclobenzaprine (Flexeril), and Metaxalone (Skelaxin),
Soma is a muscle relaxant used to relieve the pain and stiffness of muscle spasms and discomfort due to strain. Carisoprodol works by blocking pain sensations that are sent to the brain.
Flexeril is another muscle relaxer used to treat muscle spasms and musculoskelatal pain. Cyclobenzaprine is also a drug treatment option for fibromyalgia symptoms.
Another popular muscle relaxant is Skelaxin (metaxalone) but it should be combined with rest, physical therapy, and other measures for the relief of discomforts associated with acute, painful musculoskeletal conditions.

These muscle relaxants that were mentioned above are effective in relieving pain but just like any other drugs, side effects might also occur. Some muscle relaxants might cause dizziness, drowsiness, nausea, constipation or blurred vision. Medical experts advised that it should not be taken by patients with urinary retention or glaucoma. It is also important to avoid alcohol when taking these drugs. As it may also cause blurred vision, patients that are under these medications are refrain from driving a vehicle or from operating a machine. More precautions are needed if you are pregnant or breast feeding, your baby might experience drowsiness and upset stomach. If you feel that you are having reactions with these medications, it is always imperative to see your physician.
Almost all of us use muscles in our everyday existence, but let us not overdo things that will cause us pain or injury. If you are into a health program, ask the experts what is right for you. If you are an athlete or go to the gym regularly. it is necessary to do warms ups or stretching first before flexing those muscles. Muscle relaxants might be an easy access if you suffer from a muscle injury, but too much dependency on these pain relievers can be addictive. You might want to go back to your active self once you have taken these kinds of pain relievers, but try to stop, relax a bit as you might severe the injury and you might not able to flex those muscles again.

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Dianabol - A Potent Muscle Growth Hormone

Dianabol or methandrostenolone is basically a muscle growth hormone. It is an anabolic steroid that was originally developed by John Ziegler and launched in the United States by Ciba in 1958. In fact Dianabol was the second anabolic steroid after testosterone which was ever produced. It is one of the most popular anabolic steroids.
The chemical formula of Dianabol is C20H28O2. It has a 17a-methyl group added with it, which helps it to pass through the liver and slow down the rate of conversion to estrogen. Thus Dianabol is one of the favorites of bodybuilders. The drug is often used by bodybuilders to make their bodies grow like anything.
Methandrostenolone is actually more active as compared to testosterone in rapid growth of muscle tissue. It also has the effect of decreasing the steroid's affinity for sex hormone binding globulin. The aromatization of methandrostenolone helps in significant water retention which further helps in gaining great muscle mass and stren gth. This is the reason why Dianabol is used by bodybuilders only at the start of their steroid cycle. It is the best drug for people who compete in non-aerobic oriented sports. Dianabol helps to promote protein synthesis, enhance glycogenolysis and stimulate strength in a very fast-acting way.
Dianabol is usually prescribed for men, but women can also take it. However, the drug is not recommended to be used with doctors' prescription, as it has a number of severe side effects. In women, Dianabol shows several severe masculinising effects. It can also cause considerable strain on the liver, increase in blood pressure and heart rate, and gyneocomastia, which mostly happens with athletes. It can also cause serious acne on the face, neck, chest, shoulders, and back. Hair loss is also a common side effect. One more side effect of this drug is that, loss of strength occurs when it is discontinued. Headache can be noticed in some cases. The dose of Dianabol is 15-50mg/daily o rally or 50-150mg/ weekly by injection.
It is rather important to note that the use of Dianabol has been currently prohibited and banned in the United Sates. However, it is still available in countries like Mexico and Thailand. Dianabol is manufactured under the name Reforvit-b.

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Dianabol - Musclebuilders' First Choice

Dianabol, also known as 'Methandrostenolonea,' is a testosterone derivative compound with lots of anabolic as well as androgenic properties. Dianabol is one of the oldest and the celebrated anabolic steroids.
Dianabol is a strong anabolic steroid that was developed by Dr. John Ziegler with the help of Ciba pharmaceutical company. The Soviet team, taking testosterone shots, gave overwhelmingly sweeping performance in the 1954 World Weightlifting Championship, and that made Dr. Ziegler research and create a substance to boost up the performance of the US team. Dianabol was the result of Dr. Ziegler research and effort.
The main ingredients of Dianabol include Hydroxy Propylmethylcellulose, Dextrose, Triacetin, Starch, FD&C Yellow #10, Stearic Acid, Microcrystalline Cellulose, Silica, Magnesium Stearate, and Titanium Dioxide.
Dianabol has the potency to provide notable increase in muscle size with lowest fluid retention. Dianabol is free from c-17th carbon configuration, which means it is safe, and the hepatoxicity occurrence is rare. The ingredients of Dianabol act as constructive-metabolic factors, thus intensifying protein synthesis and nitrogen preservation in the body. These elements have adaptogenic property that let body to become accustomed to augmented workloads and combat fatigue. Dianabol is the most advantageous drug as it provides more effective results than other steroid classes.
Dianabol is one of the most popular anabolic steroids. It is widely used by bodybuilders, weightlifters, football players, and Olympic athletes. Arnold Schwarzenegger is believed to have won his first of seven Mr. Olympia titles with the help of Dr. Zeigler's little blue Dianabol pills. Dianabol is still one of the most coveted steroids for bodybuilders and weightlifters.
Studies conducted on Dianabol reveal that Dianabol users have great benefits after taking two capsules daily. At the same time, those who take higher quantities of Dianabol say, four to eight capsules each day, have reported significant muscle mass and strength benefits.
The majority of jocks make use of Dianabol to reap muscle mass benefits, raise protein synthesis process and increase glycogenolysis. A normal dosage of 4-5 tablets each day is sufficient to see impressive results, but the higher quantities of Dianabol may cause serious side effects.
Some of the side effects of Dianabol include acne, gynecomastia, liver infections, increased body weight, excess fluid retention, high blood pressure, faster heart beat and early hair loss. It is often used by men, but in case of women it results into strong masculinization features and affects the body.

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Can You Build Muscle And Lose Body Fat At The Same Time?

One question I am continually asked is, "Is it possible to lose body fat and gain muscle at the same time?" My answer is an emphatic YES!
First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I've discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.
To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.
Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegeta bles for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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Creating An Anabolic State That Supports Muscle Growth

You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:
1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of re pair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.
4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough tim e sleeping.
5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.
6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.

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Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.
Now that we've got that out of the way, let's go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don't make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.
To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into t wo goal-related categories.
Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.
Need to lose fat? There is no point in building awesome muscles if they're covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.
Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we'll look at each of these in turn.

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Doctors advise therapeutic "stops" for muscles in motion

Due to the increasing demand from athletes, "weekend warriors," and the like, there is a rather sizable market for muscle relaxant medication. These medications are designed to help people deal with problems like muscle spasms, chronic pains, and excessive muscle strain. In other situations, the drug is used to keep limbs as still as possible for medical or therapeutic sessions that that require pinpoint precision.
Diazepam, in particular, has found use in the military as a powerful muscle relaxant medication. The drug is primarily used by snipers. Since there are situations when the sniper would be unable to use the base tripod to keep the rifle as steady as possible, diazepam is often recommended to allow the shooter to keep still. The result is that the rifle is stable and the shot's chances of hitting the target are fairly equivalent to when a tripod is used. With the use of the drug, movement of the limbs have been kept to a minimum, allowing the sniper to improve target ac quisition and accuracy. However, there have been reports of substance abuse in the field. This is the likely reason why most armed forces, specifically those units with sniper teams, have begun to seek alternative muscle relaxant medication.
Another common muscle relaxant medication is carisoprodol. Unlike diazepam, which is typically taken in capsule form, carisoprodol is administered in the form of a powder. This particular muscle relaxant is more of a skeletal muscle relaxant, which means it targets specific muscle areas attached to the skeletal system. This is a significant difference as compared to diazepam, which is a drug designed to target and work on the entire body through chemical interactions within the central nervous system. Carisoprodol is typically dissolved in liquids, particularly water or alcohol, before being administered. One similarity that carisoprodol has with diazepam is that both can occasionally be prescribed for patients that are undergoing withdrawa l from alcohol. It is, however, not prescribed for use by persons being treated for drug abuse since the medication can also be addictive or habit-forming.
Methocarmabol is also another common muscle relaxant medication, with chemical similarities to certain antihistamines. This particular drug, while lacking the addictive potential of the above medications, is also far less potent and, in some cases, the effects last for shorter periods. However, this is understandable, as methocarmabol was specifically designed to treat spasms and aches. This particular muscle relaxant medication was not made with the same potency as diazepam simply because it was not meant to treat symptoms of the same severity as the aforementioned drug.

Recently, research has been conducted on the possible use of gabapentin as a muscle relaxant medication. Currently, how exactly the compound works in treating epileptic seizures is unknown. It is theorized that the drug affects the central nervous system by blocking neuro-transmitters in the body. Gabapentin is primarily used as a drug for psychological treatment, and less common as a muscle relaxing agent.
There are other more potent medications in the market. These drugs are reserved and prescribed for more serious conditions such as epilepsy and Parkinson's disease. The said conditions require the use of powerful, non-anesthetic muscle relaxants such as orphenadrine.

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Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.
That's all very well, but do these supplements have any place in bodybuilding? To answer this, we'll need to look first at what growth hormones actually do.
Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.
No adverse side effects have been reported when used as directed but persons aged under twenty should not use growth hormone boosters without consulting a health care professional familiar with HGH therapy.

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The Myth Of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.
Absolutely not.
That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle or lose fat. One or the other. If you are a true hardgainer, you cannot do both. If you try, you will not make any substantial progress either way. So, now is the time to gain weight. You will worry about losing fat later.
The fact is that there are no magic pills, powders, foods or exercises that will allow you to gain muscle and lose fat at the same time.
It all is determined by your genetics and metabolism. Some people can do it, some can't. If you are naturally thin and have a difficult time gaining weight of any kind, it would be silly of you to think that you will be able to gain muscle while trying to keep your body fat low.
Most skinny guys want t o gain more muscle, but are afraid of gaining body fat. They see all the bodybuilder photos and read the stories about people gaining pounds of muscle while losing pounds of fat -- They want to do the same. When looking at these photos, you have to remember that most of these people do not have your body type. The majority of them are overweight and want to lose fat, not gain muscle.
'Well', you say, 'What about those people who transformed their bodies? They lost fat and gained muscle'. Yes, but almost all of these people were overweight, or had high levels of body fat. In other words, their metabolisms were, for the most part, slow. They simply dieted and trained for fat loss.
Weight training helped them to tone up and slightly increase their muscle mass by replacing some of the fat with muscle. However, you will never increase your body mass far above your original starting weight on that type of diet.
In other words, even though you gain some muscle, you will actually weight less!
For example, Big Joe weighs 189lbs with 18% body fat. This works out to be 34lbs of fat and 155lbs of muscle. He then goes on a fat loss diet and slowly diets down to a ripped 5% body fat at 168lbs, which is 8.4lbs of fat and 160lbs of muscle. He lost 26lbs of fat, and his weight only went down by 21lbs. So, looking that this we realize that he managed to also gain 5lbs of muscle. You can see that he has more muscle mass than when he started, and he looks totally ripped, but his weight decreased because his main goal was fat loss. He looks much better, and his measurements changed, but he only increased his total weight by five pounds.
If you are very thin, you cannot do this. Yes, your body fat will decrease, and this will also give you more muscle mass, but it will not increase your weight. You will just get much thinner. Big Joe was 'big' to begin with; we are not. To get the same results as Big Joe, you must first gain the weight, and then concentrate on losing the body fat later. Joe had the size; he just needed to trim down. We do not have the size to work with, so we have to force our bodies to grow beyond our body's comfort range. This is the hard part.
This is why if you want to grow beyond your current size, you have to diet for it specifically.
Remember, most of you have extremely fast metabolisms. Gaining weight will be extremely difficult.

The only way you will get bigger is to shock your body.
You must shock your body by:
1. Training with heavy weights, and
2. Eating a lot of calories.
The first shock is with weight training. You must focus on compound free- weight exercises, and lift heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.
The second way we must shock our body is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.

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