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Archive for the ‘Fitness’ Category

Are you always seeking out different regimes, be it fat burners or exercise gear of achieving weight loss? Are you, perhaps, tired of constant disappointment with new merchandise and ideas, seeing that you actually only want to know one single thing: how to lose weight fast? So frequently, you may think you’ve discovered the right answer- when unfortunately everything you do only proves to be off the mark. Well, chances are you haven’t used contour Abs!

Discover how to drop a dress size using a means that’s fun and simple with our amazing revolutionary product. Firm up your belly, buns, hips and calves by following our nutrition tips, as well as making use of the product. There is also a helpful DVD which comes with the Ab Circle Pro, and there are extras available to help you reduce your intake of calories.

So now you’ll likely be wondering – is this sincere? Believe me- it genuinely works! It’s so impressive, helping you to get thinner in next to no time, particularly around those troublesome squashy areas – and no artificial fat burners being deployed. Many of our customers tell us that their abdominal area will harden within four weeks of their using Ab Pro. You could also build up the muscles in your arms, back and shoulders, just due to the stance you adopt when using Ab Pro. Ab Pro is extremely easy to construct – just pay attention to the hints and tips available on the DVD. You can have yours ready to use in your home in a jiffy for such a small price, plus shipping and handling. Other clients have commented on how easy it is to assemble and hide away – it’s compact enough for even the most cramped rooms. All of which goes to prove there’s no valid excuse at all for not ordering one right away… Beyond this there are just one or two minor issues- a small number of the people who use the product said that their knee joints hurt while using the Ab Pro, so make sure you use decent cushioning to save them. Also, the rollers may squeak now and again after some use – however, this can be addressed with a small amount of oil. You might not get to look quite like the demonstrators in the tv commercials right away – but this machine seriously can help, although if you want to know how to cut down your weight fast: go ahead and ensure you expend a bit more effort than just using Ab Circle Pro. These exercises should constitute just one aspect of your workout routine. Working out your muscles, increasing your strength, developing your endurance and performing heart strengthening work outs are needed too. Moreover, you should ensure to eat healthy food. This machine could massively change how you look and feel. What’s more – with a good guarantee – what’s holding you back?

The life-expectancy of an obese person is diminished severely. And while it may be right for you to lose all your excess weight, it isn’t as easy as it seems. To begin with, you have to discover how to lose the extra body fat. Bear in mind that it took time to get weight problems, but taking it off in the same period will be torturous. When you are cutting back on calories, you want to see the difference sooner rather than later. You need to discover a plan to assist you to shed weight safely, but on occasion, this frequently results in further side effects. That is the reason why you must be sure regarding the methods you choose.

Although gastric bypass surgery is popular nowadays, it may end up in some really unpleasant as well as serious consequences. Flatulence, feelings of nausea, and frequent vomiting due to stomal stenosis are common side-effects, especially if you overindulge. Many patients who opt for the surgical option also develop food allergies, unpleasant changes in bowel movements and the cold intolerance. Of course this just isn’t a sensible option. For someone wishing to drop their superfluous body fat rapidly, fat-burners are a safer option. These create an effect similar to working out on the human body by making heat, supercharging fat burning. Several ingredientswhich include sesamin and synephrine are utilized by fat-burners. Liquid fat-burners are pretty much identical to those containing hoodia except that they are obviously made in liquid form. This means they act much faster and will start to metabolize fat almost instantly. Whether you opt for gastric bypass surgery or hope to modify your diet and lifestyle, you have to satisfy the nutrients required by your body. Diets and surgical procedures can frequently decrease the variety of important vitamins stored in your body. Consequently, remember to stay well hydrated and get an appropriate supplement when you’re on a diet. Regular physical exercise promotes weight reduction, particularly a combination of muscle-building routines along with aerobic exercise to boost the speed at which you metabolize fatty tissue.

Click here and visit our #1 webpage for how to lose weight fast products…

Everybody wants the magic charm that will allow us to lose at once. Taking care of your health should be your ultimate goal. Getting the calorie intake exactly right, taking frequent workouts, and taking the right supplements if you need to, may be all the information you need to shed your excess weight quickly…

Being obese causes a massive range of severe medical issues. Irrespective of how badly you need to eliminate the excess pounds, it isn’t painless. To begin with, you should do some research on the best method of losing weight. Remember that it has taken time to get a weight problem, but taking it off in as much time is not much fun. If you’re limiting the amount you are consuming, you would like to see the difference immediately, not later. You need to discover a plan to assist you to lose the extra weight safely, but now and again, this can lead to further problems. So it’s important to consider all the plans available to you before committing to one. Although gastric bypass surgery is a common procedure these days, it may result in some extremely harsh as well as dangerous consequences. Reduced kidney function, feelings of nausea, and vomiting are some the side-effects noted on a regular basis, especially if you overindulge. Cold intolerance, allergies, and altered toilet habits may also be encountered. This is just not a sensible option.

For an individual needing to get to their recommended BMI quickly, fat burners provide a brilliant solution. These increase the metabolic pathways in your body by raising the quantity of warmth generated inside your body, which mimics the effects of physical exertion to help unburden yourself of the unwelcome pounds. Different chemical compoundse.g. hoodia and green tea are employed in fat burners. Liquid fat burners are pretty much identical to those in pill format except that they will obviously come in a liquid state. The benefit is that they act nearly straightaway because a liquid is normally absorbed into the bloodstream more rapidly. Whether you select gastric bypass surgery or intend to modify your lifestyle, you must satisfy the nutrients needed by your body. If you decrease your food consumption can often mean reducing your the amount of nutrients available. Therefore, an appropriate multi-vitamin and staying hydrated are needed. Working out can boost body fat loss, particularly when you combine a regimen of of muscle building routines with aerobic routines to increase the speed at which you metabolize fatty tissue.

We all wish there was a magic way to lose weight painlessly. It’s crucial that you do not damage your health when you’re slimming. In summary, it’s a good idea to follow a balanced diet program, take some physical exercise and use a good multi-vitamin to increase your prospects of reaching your target weight…

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build maximum muscle in minimum time, visit his website: www.MuscleGainTruth.com/

How could bodybuilding cause depression? Afterall, bodybuilding is supposed to get the endorphins going and as you see positive progress, you feel good about yourself. With all those endorphins running around, there shouldn’t be even the slightest case for depression.

For the most part, lifting weights, doing aerobic exercises and overall physical activity can be very effective to keep depression away and help with a cheerful outlook. Although sometimes things don’t always come out the way we expect them to and our mood can swing up and down, even with proper exercise.

Ask anyone that exercises and they’ll time you the time spent is worth it. But if depression hits while doing these things already, the depression can be really hard to shake.

Let me show you some of the symptoms. Anyone that’s lifted weights for a period of time has hit that proverbial “wall” where it just feels like you can’t make any progress. Or sometimes there can be a period of time where one feels “burnt out” or just tired of lifting weights. If these feelings last longer than three weeks, these could be signs of depression.

Fortunately, I’ve talked to lots of bodybuilders and found something that may offer a quick “real” solution. If you’re feeling tired, unexplained sadness, or you don’t want to work out or you just feel like you’re not making any progress in the gym, this may be the answer you’re looking for.

In my research on how to overcome bodybuilding induced depression, I uncovered a supplement called Vinpocetine. It is known for helping mental concentration and is a derivative of an extract taken from the lesser periwinkle plant (Vinca minor), an evergreen undershrub. The shrub is native to Europe, where it has been been studied since the 1950s and has been found to boost stroke- and age-related declines in brain function.

Vinpocetine also enhances the brain’s use of oxygen by increasing the amount of available ATP (adenosine triphosphate, those in bodybuilding are familiar with this as being the body’s cellular fuel). So far, there hasn’t been any serious side effects found with this supplement, however if you feel a dry mouth, continued weakness or accelerated heart rate, then discontinue the use as you may have a more serious condition requiring expert medical care.

What I found in my research is that vinpocetine works well in conjunction with vincamine and vinburnine (both are also extracts). It has been noted that these help with cognitive function to enhance memory and concentration.

As a result of this, it appears that these help the brain to feel “peppy” and thereby reduce the effects of depression. That’s what it did for me.

My purpose in writing this is not to endorse any single product but to let you know that there is a supplement that costs less than a single visit to the doctor, yet has the right amount of vinpocetine (and vincamine and vinburnine) and it helps with other functions of bodybuilding and muscle development. It is called NO-Xplode from BSN. I’m sure there’s other supplements out there that have the vinpocetine, you’d have to do some checking around.

I really like NO type products, and my first choice is NO2 by MRI and then the Trac-Extreme NO by MHP (both can be found at General Nutrition Center).

But if I start getting that “burned out” or sad feeling, I’ll buy some NO-Xplode (one container will last me over a month) and I’ll have a scoop once a day in the early afternoon. That seems to help me feel more cheerful.

So… if you’re doing good workouts and yet start to feel burned out, tired, sad or depressed, try some vinpocetine and see what happens. This article is not meant to replace medical advice. If you feel any prolonged symptoms for a lengthy period of time, see your medical professional. Copyright 2005, all rights reserved.

J. Deets has been researching the internet for over 4 years and finds valuable information to help people. With the recent bans on steroids and pro-hormones, it’s time to look at alternatives to steroids that still get muscle building effects without harmful side effects. The website at http://www.LegalSteroidAlternative.com has information on alternatives to steroids.

You often hear women telling each other how much they would love to start resistance training but they fear losing their feminine figure and replacing it with the muscular figures they see on the television, while watching female bodybuilding competitions. They state that they would love to tone up but not at the risk of having big strapping muscles. This misconception is shared with most women in almost all societies. The fact of the matter is only 5 percent of women have the genetic ability to develop any substantial amount of muscle any way. The women you see on the stages for those competitions are not only genetic wonders but they also use pharmaceuticals to help their body reach that point. Seeing that the majority of women out there aren’t going to fall into this category its safe to say you’ll benefit from some weight training.

Now that we have dispelled some myths lets look at some exercises you can do to start burning fat and building some lean muscle. Firstly most women who do take the plunge and start weight training are under the impression that doing more repetitions with less weight is what will help them tone up. This couldn’t be further from the truth. In fact most male bodybuilders tend to increase their reps in order to gain more muscle as it equates to a larger work load. The key to adding some muscle while maintaining your current weight (or as close to as possible) is to do compound lifts with lower repetitions and heavier weights. Olympic weight lifters and wrestlers are known to lift weights but their focus is not on gaining muscle mass. Their main focus is on adding explosive strength and muscular endurance while keeping their body weight the same. You have to remember for them to even gain 1 pound of body weight can be devastating as it might move them up an entire category in their competition. Some of the best compound exercises one can do are the squat and the dead lift. You might be thinking to yourself, but those are only lower body exercises. That is another misconception many people have. Both those exercises actually recruit a lot of the upper body in order to stabilize and help lift the weight. But more importantly these 2 exercises are known to be the best fat burners out of any exercise, be it aerobic or anaerobic.

The first things you need to do are explicitly define what your goals are. Are they to lose weight, add muscle or simply get stronger? Now you need to figure out exactly how many days it is that you can devote to your routine. Keeping in mind that, 45 minutes is more than an adequate amount of time per weight training session, you should try for 2 session’s per week. Stay away from typical body building routines as they are usually excessively long and made for those using enhancements. A good simple routine to start with would be 4 sets of 5 repetitions of Dead lifts and squats on one day followed by 4 sets of 5 reps of both chin-ups and dips on your other training day. So in other words one day of lower body training followed by one day of upper body training. Try this routine for 6 weeks and fine tune the exercises to your liking.

Michael Russell
Your Independent guide to Body Building.

The Front Squat:

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won’t find long boring cardio in any of my programs!

Squats can be done with any free weighted objects such as barbells, dumbbells, kettlebells, sandbags, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury. I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I’ll cover overhead squats in a future article. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.

To perform front squats:

The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support. Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.

Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form. This is due to the more upright posture compared with back squats. To see photos of proper form on the front squat, visit http://truthaboutabs.com/Front-Squats.html.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines – both FREE, with no purchase necessary.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of “The Truth about Six Pack Abs” ©2004-2005.