The Complete Guide on "How To Build Big Biceps"
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy yearns to have them. Count me in this group.
Even today when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while staring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
For example let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training
More is not always better If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training
Being more obsessed with looks while they train rather than when they are not training! Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.
Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training
Not focusing on increasing your overall strength Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training
Using the same bicep exercises most times, Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1:
“Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2:
“Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3:
To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps
Not enough tension on the muscle I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD4- Week Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is to be found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription
Vince Delmonte approves this article"the complete guide on how to build big biceps"FOR A FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
As this is #21 hope you have downloaded and printed these very informative articles and by doing so make a nice easy reference file.
Wednesday 30 September 2009
Tuesday 29 September 2009
+ #11 9 EASY TO MAKE RECIPES FOR MUSCLE BUILDING GROWTH
9 Easy To Make Recipes For Muscle Building Growth
Think about putting yourself on a muscle building diet is a painful process? Whether your goal is fat loss or muscle building, getting the proper nutrition is at least 80% of the game. If you don't have that all figured out, you are miles away from seeing results.
The better news is that your tastebuds don't have to suffer if you don't want them to. There are many ways to get in your proper nutrition while keeping it all interesting. If you think gaining muscle means suffering through, can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, it will never be that bad.
Give one of these recipes a try and you'll be surprised at how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs to damage their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbsIntramuscular Buffering Capacity
Finally, the last adaptation for sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2.
Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.Vince Delmonte approved this article"9 easy to make recipes for muscle building",FOR A VIDEO WITH 10" FREE" COACHING LESSONS http://building-up-muscles.com/
As this is # 20 i hope you have downloading and printing these very informative articles and by doing so make a nice easy reference file
Think about putting yourself on a muscle building diet is a painful process? Whether your goal is fat loss or muscle building, getting the proper nutrition is at least 80% of the game. If you don't have that all figured out, you are miles away from seeing results.
The better news is that your tastebuds don't have to suffer if you don't want them to. There are many ways to get in your proper nutrition while keeping it all interesting. If you think gaining muscle means suffering through, can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, it will never be that bad.
Give one of these recipes a try and you'll be surprised at how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs to damage their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbsIntramuscular Buffering Capacity
Finally, the last adaptation for sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2.
Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.Vince Delmonte approved this article"9 easy to make recipes for muscle building",FOR A VIDEO WITH 10" FREE" COACHING LESSONS http://building-up-muscles.com/
As this is # 20 i hope you have downloading and printing these very informative articles and by doing so make a nice easy reference file
Monday 28 September 2009
#12 THE SKINNY GUY'S RULES ON WEIGHT LIFTING
The Skinny Guy's Rules On Weight Lifting
When you wake up in the morning and glance in the mirror. Not so pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, worry not, you aren't alone. You just need to start following these weight lifting rules.
There are many guys who simply have trouble getting that lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life long scare of a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.Which brings us to
Rule #2:
Ditch the isolated exercises.
Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
To enable you to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
rule #4.
REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Vince Delmonte approves this article"the skinny guy's rules onweight lifting" FREE VIDEO OF 10 COACHING LESSONS AT http://building-up-muscles.com
When you wake up in the morning and glance in the mirror. Not so pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, worry not, you aren't alone. You just need to start following these weight lifting rules.
There are many guys who simply have trouble getting that lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life long scare of a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.Which brings us to
Rule #2:
Ditch the isolated exercises.
Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
To enable you to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
rule #4.
REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Vince Delmonte approves this article"the skinny guy's rules onweight lifting" FREE VIDEO OF 10 COACHING LESSONS AT http://building-up-muscles.com
Sunday 27 September 2009
#13 FEMALE FITNESS MODEL AND LOOKING GOOD
Female Fitness Model And Looking Good
Sooner or later you will pass by the magazine racks in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being very feminine. Gone are the days where strong women are seen to be masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back as long as they are created with muscle mass and have a softer appearance to them. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves and looking good. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking great and looking like the next female fitness model, maybe even covermodel!
First things first.
Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this.
In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done correctly… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! (not heavy enough)You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen.no kidding! You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight as your body weight might go up after training. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before, you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste.
Newsflash.
Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges,( not lunch's)one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and manage it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
Vince Delmonte approved this article"female fitness model and looking good"
FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com
Sooner or later you will pass by the magazine racks in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being very feminine. Gone are the days where strong women are seen to be masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back as long as they are created with muscle mass and have a softer appearance to them. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves and looking good. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking great and looking like the next female fitness model, maybe even covermodel!
First things first.
Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this.
In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done correctly… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! (not heavy enough)You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen.no kidding! You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight as your body weight might go up after training. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before, you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste.
Newsflash.
Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges,( not lunch's)one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and manage it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
Vince Delmonte approved this article"female fitness model and looking good"
FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com
Friday 25 September 2009
#14 JOINING A GYM-LOOK OUT FOR THESE 10 THINGS
Joining a gym-look out for these 10 things
The big decision has been made and you've made the commitment to starting a workout program, the next step is choosing a gym that feels comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.Always remember that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of your oun home. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort zone. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
Additionally you will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Also be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality and condition of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.So, be sure you are considering all of these essential factors when choosing a gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
Vince Delmonte approve this article " joining a gym-look out for these 10 things". FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
The big decision has been made and you've made the commitment to starting a workout program, the next step is choosing a gym that feels comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.Always remember that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of your oun home. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort zone. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
Additionally you will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Also be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality and condition of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.So, be sure you are considering all of these essential factors when choosing a gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
Vince Delmonte approve this article " joining a gym-look out for these 10 things". FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Wednesday 23 September 2009
#15 MUSCLE FIBRE-LEARNING ALL THE TYPES
Muscle Fibre-Learning All TheTypes
In attempting to source the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Problem is, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density.
They also have a low oxidative capacity, so remember they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They can not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.
Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly used in utilizing the activities that are relatively short in duration, but are not at an all out pace. To give an example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.
Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.
They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies.
This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.
Training The Muscle Fiber Types So,
Now that you have an understanding of the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.
Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance.
This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.
Vince Delmonte approve this article on "muscle fibre-learning all types"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
In attempting to source the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Problem is, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density.
They also have a low oxidative capacity, so remember they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They can not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.
Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly used in utilizing the activities that are relatively short in duration, but are not at an all out pace. To give an example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.
Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.
They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies.
This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.
Training The Muscle Fiber Types So,
Now that you have an understanding of the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.
Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance.
This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.
Vince Delmonte approve this article on "muscle fibre-learning all types"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
#16 OF COURSE YOU CAN GAIN MUSCLE WEIGHT WITHOUT GETTIN FAT
Can You Gain Muscle Weight Without Getting Fat?
We all have two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is extremely rare and a good approach is needed because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain do they need to add is the big question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat? When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it.
This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
Next question is. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
Vince Delmonte approves theis article on"of course you can gain muscle without getting fat"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
We all have two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is extremely rare and a good approach is needed because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain do they need to add is the big question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat? When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it.
This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
Next question is. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
Vince Delmonte approves theis article on"of course you can gain muscle without getting fat"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
Tuesday 22 September 2009
#17 SPRINT ADAPTIONS TO TRAINING
Sprint Adaptions toTraining
We are looking to improve your physical conditioning for the uplift to looking good and the benefit to your health, sprint training is one of the best ways to go about doing so.Many individuals prefer sprint training because it takes a lot less of your time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen and felt when you do this more intense form of sprint training workout.EPOC One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates.
This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout.
To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.
Metabolic Adaptations Next,
When you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.
This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).
Phosphate Metabolism
The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%. Glycolysis
The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise. Phosphofructokinase (PFK),
An enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).
Intramuscular Buffering CapacityFinally,
The last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
Soin the future when you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit.
Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Vince Delmonte approves this article as he specializes in sprint adaptions to training.
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
We are looking to improve your physical conditioning for the uplift to looking good and the benefit to your health, sprint training is one of the best ways to go about doing so.Many individuals prefer sprint training because it takes a lot less of your time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen and felt when you do this more intense form of sprint training workout.EPOC One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates.
This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout.
To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.
Metabolic Adaptations Next,
When you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.
This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).
Phosphate Metabolism
The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%. Glycolysis
The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise. Phosphofructokinase (PFK),
An enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).
Intramuscular Buffering CapacityFinally,
The last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
Soin the future when you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit.
Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Vince Delmonte approves this article as he specializes in sprint adaptions to training.
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Monday 21 September 2009
#18 WISHING FOR WASHBOARD ABS-HOW TO GET WASHBOARD ABS
Washboard abs - how to get washboard abs
When getting ready to show off your mid-section for the summer months or potentially escaping the cold for a warm vacation, getting washboard abs is probably something you would love to have. Potentially the most common request personal trainer's hear everywhere is with regards to tightening these muscles. Lets face it, washboard abs not only look great, but, they also signify the holy grail of fitness.
One big misconception that some people have regarding getting a washboard stomach is that you should be involving all these muscles separately. Because these individuals often envision the so-called '6-pack', they really think that you can divide this muscle up, working on it section by section.
Without a clear clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.
Unfortunately, this simply isn't true.
While the abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping you perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.
So, having said that, try not to do too many isolated ab exercises during your workout. While these can be nice in a sense that you'll likely really 'feel the burn', they aren't going to work as many muscle fibers as possible - which is your primary goal with any weight lifting session you
are going to perform.
The best thing to do is to,instead, do exercises that decrease your balance because that is what best calls your muscles into action.
Think doing ab crunches on the floor is good? Move those crunches onto an stability exercise ball.
This applies for most other calisthenic exercises as well. Performing a set of push-ups? Why not move those onto an exercise ball as well? It's the perfect opportunity to really challenge those muscles and help develop washboard abs. Simply place an exercise ball under your arms or under your feet and push-up from there. If you're really ambitious, try both at the same time (note, use a spotter when doing this as there is a good chance you'll roll off until you gain the skill necessary to balance).
The only time when you don't want to decrease your stability so much, however, is when you're lifting very heavy weights in major compound lifts (such as squats for instance). This could prove to be very dangerous because one small movement in the wrong direction due to being off balance could cause your form to go and that could lead to a severe injury.
So, keep your destabilization work to exercises that are performed with your body weight or very light weights.
By following these principles though, you can be sure that washboard abs are on their way for you.
Vince Delmonte approves this article on wishing for washboard abs-how to get washboard abs
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
When getting ready to show off your mid-section for the summer months or potentially escaping the cold for a warm vacation, getting washboard abs is probably something you would love to have. Potentially the most common request personal trainer's hear everywhere is with regards to tightening these muscles. Lets face it, washboard abs not only look great, but, they also signify the holy grail of fitness.
One big misconception that some people have regarding getting a washboard stomach is that you should be involving all these muscles separately. Because these individuals often envision the so-called '6-pack', they really think that you can divide this muscle up, working on it section by section.
Without a clear clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.
Unfortunately, this simply isn't true.
While the abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping you perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.
So, having said that, try not to do too many isolated ab exercises during your workout. While these can be nice in a sense that you'll likely really 'feel the burn', they aren't going to work as many muscle fibers as possible - which is your primary goal with any weight lifting session you
are going to perform.
The best thing to do is to,instead, do exercises that decrease your balance because that is what best calls your muscles into action.
Think doing ab crunches on the floor is good? Move those crunches onto an stability exercise ball.
This applies for most other calisthenic exercises as well. Performing a set of push-ups? Why not move those onto an exercise ball as well? It's the perfect opportunity to really challenge those muscles and help develop washboard abs. Simply place an exercise ball under your arms or under your feet and push-up from there. If you're really ambitious, try both at the same time (note, use a spotter when doing this as there is a good chance you'll roll off until you gain the skill necessary to balance).
The only time when you don't want to decrease your stability so much, however, is when you're lifting very heavy weights in major compound lifts (such as squats for instance). This could prove to be very dangerous because one small movement in the wrong direction due to being off balance could cause your form to go and that could lead to a severe injury.
So, keep your destabilization work to exercises that are performed with your body weight or very light weights.
By following these principles though, you can be sure that washboard abs are on their way for you.
Vince Delmonte approves this article on wishing for washboard abs-how to get washboard abs
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Sunday 20 September 2009
#19 GET ALL THE FACTS ABOUT FIBRE
Get All The Facts About Fiber
All too often we try to create a healthy diet for ourselves, you cannot overlook the importance that fiber will play. The main benefits you'll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety. Unfortunately, in today's world of overconsumption of processed foods, a high fiber diet is almost impossible to come by.
Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System Fiber's primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the linings.
Lowering Your Bad Cholesterol Levels
Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that's gathered in the blood. They do this by binding with the dietary cholesterol you take in while it's in the small intestine and then removing it from the body. Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss
Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don't, simply because they typically consume fewer total calories as a result.
Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it. Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.
Getting Enough Fiber
It's recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.
Increase Your Intake Slowly
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.
Soluble Fiber
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.
Insoluble Fiber
Insoluble fiber on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit and difference when it comes to weight control for you.Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples. So, be sure you do not overlook the importance of fiber in your diet.
If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.
Vince Delmonte approves this article"get all the facts about fibre"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT HTTP://BUILDING-UP-MUSCLES.COM
All too often we try to create a healthy diet for ourselves, you cannot overlook the importance that fiber will play. The main benefits you'll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety. Unfortunately, in today's world of overconsumption of processed foods, a high fiber diet is almost impossible to come by.
Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System Fiber's primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the linings.
Lowering Your Bad Cholesterol Levels
Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that's gathered in the blood. They do this by binding with the dietary cholesterol you take in while it's in the small intestine and then removing it from the body. Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss
Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don't, simply because they typically consume fewer total calories as a result.
Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it. Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.
Getting Enough Fiber
It's recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.
Increase Your Intake Slowly
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.
Soluble Fiber
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.
Insoluble Fiber
Insoluble fiber on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit and difference when it comes to weight control for you.Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples. So, be sure you do not overlook the importance of fiber in your diet.
If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.
Vince Delmonte approves this article"get all the facts about fibre"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT HTTP://BUILDING-UP-MUSCLES.COM
Friday 18 September 2009
#20 HOW ABOUT THESE 6 PACK ABS - WELL HERE'S THE SECRET
HOW ABOUT THESE 6 PACK ABS-WELL HERE'S THE SECRET
Almost everywhere you look, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal with these6 pack abs-well here's the secret.The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.So, what can i do with my diet you ask ?First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast.The important point here is that dietary fat helps keep your insulin level stable, which, when too high, can actually cause fat gain itself.Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.So, while you do need to watch it, be sure you are getting some in your diet.Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. and when you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
Vince Delmonte approves this article"how about these 6 pack abs-well here's the secret"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Almost everywhere you look, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal with these6 pack abs-well here's the secret.The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.So, what can i do with my diet you ask ?First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast.The important point here is that dietary fat helps keep your insulin level stable, which, when too high, can actually cause fat gain itself.Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.So, while you do need to watch it, be sure you are getting some in your diet.Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. and when you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
Vince Delmonte approves this article"how about these 6 pack abs-well here's the secret"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
#21 BELLY FAT, AND HOW TO LOSE IT THE EASY WAY
BELLY FAT,AND HOW TO LOSE IT THE EASY WAY
Belly Fat , and how To Lose it the easy way or do you find itdifficult to move?Not only you and me but almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too much and even many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time.Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you must have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.
Vince Delmonte approves this article on"belly fat, and how to lose it the easy way"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Belly Fat , and how To Lose it the easy way or do you find itdifficult to move?Not only you and me but almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too much and even many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time.Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you must have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.
Vince Delmonte approves this article on"belly fat, and how to lose it the easy way"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
#22 GETTING RIPPED ABS,THE EASY WAY
Getting Ripped Abs,The Easy Way
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you spend hours doing ab work alone. Unfortunately this is furthest from the truth.in reality the fact is, when you are lifting heavy weights during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree.
If they are'nt working, you would find yourself feeling unstable, and chances are, you would wind up injured.The ab muscles will be called apon and come into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.If you're not approaching close to single digits, chances are you may have great ab muscles, but they aren't going to be seen when looking in the mirror for these ripped abs.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.without doubt thi will provide you with a far better whole body workout without wasting too much of your time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Getting ripped abs,the easy way is'nt an idle boast,it can be done.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist.
Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
Vince Delmonte approves this article on "getting ripped abs,the easy way"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you spend hours doing ab work alone. Unfortunately this is furthest from the truth.in reality the fact is, when you are lifting heavy weights during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree.
If they are'nt working, you would find yourself feeling unstable, and chances are, you would wind up injured.The ab muscles will be called apon and come into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.If you're not approaching close to single digits, chances are you may have great ab muscles, but they aren't going to be seen when looking in the mirror for these ripped abs.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.without doubt thi will provide you with a far better whole body workout without wasting too much of your time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Getting ripped abs,the easy way is'nt an idle boast,it can be done.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist.
Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
Vince Delmonte approves this article on "getting ripped abs,the easy way"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
#23 PROTEIN POWDER, THE SKINNY GUY'S GUIDE TO PROTEIN POWDER
Protein Powder, The Skinny Guy's Guide To Protein Powder
So what do we really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?
Cross-mutaed, isotopically labeled protein tracers ..... In this article, I will strip away all the hype, science, and confusion that surrounds protein powder.By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the very first time you visit the sport nutrition store.
No more 2-hour shopping trips for protein powder because you don't really have a clue what to purchase? Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from preparing and cooking food.If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food.
Don't get me wrong, though. Protein powders are still supplements to me?. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food.Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.Most of your dietary protein should come from meat, fish, poultry and eggs.However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals.
To some this might even sound like it's going 'overboard' and I would not disagree.The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you dislike cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal.because protein powder ,the skinny guy's guide to protein powder.
Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and can they be healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscules or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.'
You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise.
Protein also:Supports red blood cell productionBoosts your immune systemKeeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors.It's interesting to note how unhealthy most of these protein powders actually are.
Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup.
Make sure that the product is made by a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create.make sure to do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation.
And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily.Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this.
You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?"
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass.This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake.
This is when liquid food is more advantageous over your whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals at a time.Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food
What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein.
Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout.These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein.
Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides.Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.
SOY PROTEIN
Is the most controversial of all protein types.While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, WHEY PRO.
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after your workout.Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.
Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.Whey Protein Versus Whey Isolate.
Most whey protein powders that are stocked on the supplement shelves, are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value).Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system by far. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate.
However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits.As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program.
The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.Conclusion
I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.
Vince Delmonte approves this article on "protein powder,the skinny guy's guide toprotein powder"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
So what do we really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?
Cross-mutaed, isotopically labeled protein tracers ..... In this article, I will strip away all the hype, science, and confusion that surrounds protein powder.By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the very first time you visit the sport nutrition store.
No more 2-hour shopping trips for protein powder because you don't really have a clue what to purchase? Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from preparing and cooking food.If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food.
Don't get me wrong, though. Protein powders are still supplements to me?. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food.Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.Most of your dietary protein should come from meat, fish, poultry and eggs.However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals.
To some this might even sound like it's going 'overboard' and I would not disagree.The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you dislike cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal.because protein powder ,the skinny guy's guide to protein powder.
Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and can they be healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscules or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.'
You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise.
Protein also:Supports red blood cell productionBoosts your immune systemKeeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors.It's interesting to note how unhealthy most of these protein powders actually are.
Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup.
Make sure that the product is made by a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create.make sure to do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation.
And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily.Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this.
You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?"
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass.This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake.
This is when liquid food is more advantageous over your whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals at a time.Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food
What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein.
Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout.These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein.
Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides.Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.
SOY PROTEIN
Is the most controversial of all protein types.While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, WHEY PRO.
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after your workout.Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.
Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.Whey Protein Versus Whey Isolate.
Most whey protein powders that are stocked on the supplement shelves, are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value).Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system by far. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate.
However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits.As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program.
The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.Conclusion
I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.
Vince Delmonte approves this article on "protein powder,the skinny guy's guide toprotein powder"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
+ #24 WHY WEIGHT LIFTING IS AN EXERCISE THAT DELIVERS TOP HEALTH BENEFITS
Why Weight Lifting Is An Exercise That Delivers Top Health Benefits
While some individuals are strictly interested in obtaining muscle for aesthetics, for lots of people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you and your body.
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone DensityWeight lifting, is one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true.
If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. thats why weight lifting is an exercise that delivers top health benefitsTherefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of InjuriesWhen you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.If you’ve ever been injured, how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then also with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.
Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.This is most certainly not the case.Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.Who’s going to build the bigger house?The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles.This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.You can’t build a house out of nothing.
Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.
Many people make this incorrect assumption – but it really is your diet that makes all the difference in how this weight lifting will shape your body.When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.thats why weight lifting is an exercise that delivers top health benefits .
Vince Delmonte approves this article on "why weight lifting is an exercise that delivers top health benefits"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
While some individuals are strictly interested in obtaining muscle for aesthetics, for lots of people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you and your body.
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone DensityWeight lifting, is one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true.
If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. thats why weight lifting is an exercise that delivers top health benefitsTherefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of InjuriesWhen you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.If you’ve ever been injured, how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then also with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.
Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.This is most certainly not the case.Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.Who’s going to build the bigger house?The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles.This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.You can’t build a house out of nothing.
Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.
Many people make this incorrect assumption – but it really is your diet that makes all the difference in how this weight lifting will shape your body.When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.thats why weight lifting is an exercise that delivers top health benefits .
Vince Delmonte approves this article on "why weight lifting is an exercise that delivers top health benefits"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
#25 AVOID OVER-TRAINING TO MAXIMIZE MUSCLE GROWTH
How to Avoid Over-training to Maximize Muscle Growth
Almost everyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth ,so to avoid over-training to maximize muscle grouth, however...Training so much, or at too high of an intensity will lead to over-training.Now this doesn't mean you don't have to put every effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given.
In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.The problem is however, that many of you increase the intensity of your workouts or get insufficient amounts of rest, or even worse, a combination of both.
The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.The Effects of Over-Training on BodybuildersFirst, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous SystemOver-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:Higher resting heart rateWeak appetiteHigh blood pressureWeight lossTrouble sleepingIncreased metabolic rateIrritabilityEarly onset of fatigueIf you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone LevelsMany studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.Over-training has been shown to:Decrease testosterone levelsDecrease thyroxine levelsIncrease cortisol levelsThe increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down.
This will ultimately lead to a loss of muscle tissue.The Effects of Over-training on the Immune Systemperhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.
Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.So beware and avoid and over-training to maximize muscle grouth.The Effects of Over-training on the Metabolic SystemHere is a list of how over-training can effect the metabolic system.
These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:Micro tears in the muscleChronically depleted glycogen levelsSlow, weak muscle contractionsDepleted creatine phosphate storesExcessive accumulation of lactic acidExtreme DOMS (delayed onset muscle soreness)Tendon and connective tissue damageSo you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.Is it Worse to Over-Train With Cardio or Weight Training?Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is by far the worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.How do I Determine if I'm Over-training?Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious.
If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved in comparison to your last workout?For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You move to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?in order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training VolumeDetermining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.This is where many people go wrong though. You begin your workout and realize that you have not fully recovered.
You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.Here are some dietary recommendations that will limit the chance of over-training:Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.Never let yourself get hungry.
If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.Have the largest meal of the day within an hour after your workout. Do this every single workout!Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.Eat every 2-3 hours to ensure that your body remains in an anabolic state.Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.Rest & RecoveryRest and recovery is essential when it comes to avoiding over-training.
Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
Vince Delmonte approves this article on "avoid over-training to maximize muscle growth"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Almost everyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth ,so to avoid over-training to maximize muscle grouth, however...Training so much, or at too high of an intensity will lead to over-training.Now this doesn't mean you don't have to put every effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given.
In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.The problem is however, that many of you increase the intensity of your workouts or get insufficient amounts of rest, or even worse, a combination of both.
The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.The Effects of Over-Training on BodybuildersFirst, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous SystemOver-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:Higher resting heart rateWeak appetiteHigh blood pressureWeight lossTrouble sleepingIncreased metabolic rateIrritabilityEarly onset of fatigueIf you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone LevelsMany studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.Over-training has been shown to:Decrease testosterone levelsDecrease thyroxine levelsIncrease cortisol levelsThe increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down.
This will ultimately lead to a loss of muscle tissue.The Effects of Over-training on the Immune Systemperhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.
Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.So beware and avoid and over-training to maximize muscle grouth.The Effects of Over-training on the Metabolic SystemHere is a list of how over-training can effect the metabolic system.
These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:Micro tears in the muscleChronically depleted glycogen levelsSlow, weak muscle contractionsDepleted creatine phosphate storesExcessive accumulation of lactic acidExtreme DOMS (delayed onset muscle soreness)Tendon and connective tissue damageSo you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.Is it Worse to Over-Train With Cardio or Weight Training?Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is by far the worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.How do I Determine if I'm Over-training?Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious.
If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved in comparison to your last workout?For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You move to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?in order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training VolumeDetermining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.This is where many people go wrong though. You begin your workout and realize that you have not fully recovered.
You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.Here are some dietary recommendations that will limit the chance of over-training:Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.Never let yourself get hungry.
If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.Have the largest meal of the day within an hour after your workout. Do this every single workout!Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.Eat every 2-3 hours to ensure that your body remains in an anabolic state.Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.Rest & RecoveryRest and recovery is essential when it comes to avoiding over-training.
Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
Vince Delmonte approves this article on "avoid over-training to maximize muscle growth"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Thursday 17 September 2009
#26 THE SECRET OF 6 PACK ABS
THE SECRET OF 6 PACK ABS
6 Pack Abs -Why should anyone not turn to the secret of 6 pack abs for this no nonsense information.Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the most benficial to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry.true, if your diet isn't in line, your stomach is going to show it.So, what could you do with your diet?.simple,get the secret of 6 pack abs.First, ensure you are getting enough protein.
Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone wouldbe, for example protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, stay calm with the dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado.
Yes it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself
.Furthermore, dietary fat will keep you feeling the fullest for the longest duration; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learns to metabolize fat for energy.So, while you watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because your body is going to need those carbohydrates the most and will really obsorb them up into the muscle tissue.
When you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
To finallise, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
Vince Delmonte approves this article on"the secrets of 6 pack abs"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
6 Pack Abs -Why should anyone not turn to the secret of 6 pack abs for this no nonsense information.Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the most benficial to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry.true, if your diet isn't in line, your stomach is going to show it.So, what could you do with your diet?.simple,get the secret of 6 pack abs.First, ensure you are getting enough protein.
Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone wouldbe, for example protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, stay calm with the dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado.
Yes it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself
.Furthermore, dietary fat will keep you feeling the fullest for the longest duration; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learns to metabolize fat for energy.So, while you watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because your body is going to need those carbohydrates the most and will really obsorb them up into the muscle tissue.
When you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
To finallise, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
Vince Delmonte approves this article on"the secrets of 6 pack abs"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
+ #27 THE # 1 MUSCLE BUILDING PROGRAM
The #1 Muscle Building Program
Why Weight Lifting Is An Exercise That Delivers Top Health Benefits especially with the #1 muscle building program on the net. While most individuals are strictly interested in obtaining muscle for aesthetics,but for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have .
Too many people overlook the many health and fitness benefits that weight training offers, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.Increased Bone DensityWeight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is known, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps promote the building of tissues.
Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run. Decreased Frequency of InjuriesWhen you strength train, also your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.
If you’ve been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s simply thebest injury prevention out there. Reduction of Health Related RisksNumerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions to the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention of Fat GainThe more you weight lift, the higher your metabolism will be, thus more food can be eaten while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.Now, all said and done, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.That's most certainly not the case.
Let’s look at an analogy to gain an understanding of this.Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the bigger house?The choice should be obvious – team one since they have most bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles.This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.You can’t build a house out of nothing.
Likewise, you workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.
If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.Have you ever tried the #1 muscle building program on the net?Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When making the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.
Vince Delmonte approves this article on"the #1 muscle building program"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
Why Weight Lifting Is An Exercise That Delivers Top Health Benefits especially with the #1 muscle building program on the net. While most individuals are strictly interested in obtaining muscle for aesthetics,but for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have .
Too many people overlook the many health and fitness benefits that weight training offers, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.Increased Bone DensityWeight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is known, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps promote the building of tissues.
Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run. Decreased Frequency of InjuriesWhen you strength train, also your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.
If you’ve been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s simply thebest injury prevention out there. Reduction of Health Related RisksNumerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions to the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention of Fat GainThe more you weight lift, the higher your metabolism will be, thus more food can be eaten while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.Now, all said and done, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.That's most certainly not the case.
Let’s look at an analogy to gain an understanding of this.Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the bigger house?The choice should be obvious – team one since they have most bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles.This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.You can’t build a house out of nothing.
Likewise, you workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.
If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.Have you ever tried the #1 muscle building program on the net?Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When making the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.
Vince Delmonte approves this article on"the #1 muscle building program"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
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