FITNESS POINT

How to Have Fun Losing Weight by Dancing

2009-09-10T02:07:00.000-07:00

Have you ever gotten tired of all the ways to lose weight and look great. All the dieting, aerobics, exercises and cardio workouts can be hard work and boring after some time. Here's one way I know that's fun. Dancing ....yes dance your way to fitness.

Dancing is a great way to lose weight. Why else do you think that most professional dancers look great and have good figures. Look at Jennifer Lopez, the late Michael Jackson, Britney Spears, Kevin Bacon and even Fred Astaire who are all good at dancing. They must be doing something right. For one, dancing helps you to :

1. To destress and have fun
2. Burn calories and lose weight
3. Improve muscle tone & coordination
4. Strengthens bones
5. Increase energy
6. Improves cardiovascular system
7. Lowers risk of heart disease
8. Reduce blood pressure & cholesterol levels
9. Improves blood circulation
10. Builds endurance & stamina
11. Increase flexibility and balance
12. Improves overall health and body shape

However as with other types of exercises, you should warm up and stretch before dancing. Just move within your own tempo, start with a slow number and build it to faster tempo to avoid straining and injuring your muscles. Slow down or stop when you are short of breath or exhausted.

Dancing provides a channel to be yourself. Its an expression of self through the beat of the music. Dancing is an entertaining activity you can do with your friends or partner. It elevates your moods by raising our endorphin levels allowing us to reduce stress.

Best of all you can do it anywhere, even in the comfort of your living room. You don't need any expensive gym equipments just some music. You can move to the beat of the music and get creative creating your own dance moves. Or if you prefer learn the salsa, tango, ballroom dancing, breakdancing, disco, hip hop. It's a fun activity for all ages, the old and the young and breaks down racial barriers between diverse cultures.

So the next time you get bored with dieting or the regular exercise routine, remember you can still lose weight, have fun and look great through dancing.

Cardio Fitness Exercises

2009-09-10T02:06:00.000-07:00

The term "cardio" is short for cardiovascular. Cardiovascular involves the heart and the blood vessels. The ability for the body's organs to transport, consume and use oxygen is cardiovascular fitness. By engaging the appropriate exercises for cardio fitness an individual can become more efficient at utilizing the oxygen. The heart becomes increasingly efficient at pumping blood and oxygen to the body.

Participating in a conditioning program for the cardiovascular has many benefits for the individual. The good cholesterol will increase, while the bad cholesterol decreases. Other benefits include lowering blood pressure, decreasing body fat, increasing heart function, decreasing anxiety and reactions to stress, as well as stimulation of insulin and reduction of glucose. An individual can only gain these results with the appropriate mix of frequency, intensity and time.

The number of times each week that an individual exercises is the frequency. The recommended frequency for cardio fitness is a minimum of three days a week. Of course, when first starting out with a program, the type of exercises will be a bit different so that you do not overdo it. Slow and efficient progress is the most beneficial for those just starting out with any type of exercise program. If possible, an individual should try to perform some type of cardiovascular activity every day.

Another important aspect of a good cardio conditioning program is the level of intensity. The amount of work put forth during the work out and how quick you work out define intensity. Keeping the appropriate level of intensity when exercising can define the effectiveness of a work out. A program utilizing an inappropriate level of intensity enhances the process of burning fat. Too much intensity in a cardio fitness program can cause injury, but a certain level of intensity should be sustained in order to maximize potential for burning fat and improve cardiovascular.

The amount of time spent to complete each particular exercise and the duration of the overall session of exercise. As with the other aspects of a cardiovascular workout, the amount of time spent on certain exercises or session duration should gradually increase. A beginner would start out with spending a total of 20 minutes on a cardiovascular workout. That includes warm up and cool down time.

Monitoring your heart rate is key when making the decision to undertake a cardio fitness program. This helps you to assess the progress toward your overall goals so that you know in which direction to regulate the different aspects of your conditioning plan. Each method of cardiovascular training will have a different overall impact on the individual.
The methods of cardiovascular conditioning include aerobic composite training, circuit training, continuous training, fartlek training and interval training. Each method has sub-methods that you could mix up through your work out.

By engaging the appropriate exercises for cardio fitness an individual can become more efficient at utilizing the oxygen. The heart becomes increasingly efficient at pumping blood and oxygen to the body. By choosing the method of cardio fitness training that you prefer, and maintaining the appropriate levels of frequency, intensity and time a person could improve their fitness level and overall quality of life.

Aerobics Exercise Together With Anaerobic Exercise

2009-09-10T02:05:00.000-07:00

Getting your exercise is always important. This should be something that you already know, but what you might not know is that type of exercise that you are getting is just as important as actually getting it. In order to be completely healthy, you have to get all of the types of exercise that you need, and you have to be sure that you are getting them all in the right way. Aerobic exercise along with anaerobic exercise is the best way to make sure you are getting all parts of the work out that you need. When it comes right down to it, it is a great combination. You are getting your heart rate pumping with the aerobic exercise, and with the anaerobic exercise you are allowing yourself to do strength training, which is also very important for your body's health.

If you are concerned about these exercises and you don't know what kinds of exercise you should be doing, you really need to check with your doctor because after all your doctor knows the most about your body and what you can do to feel and look better with who you are. Your doctor can give you the correct combination and make sure that you are getting enough of both types of exercise in your daily routine. In short, aerobic exercise will help you to build heart and lung health and burn fat, while anaerobic exercise will help you build muscle.

Remember that it is not a good idea to only get one type of exercise, no matter how strong you think you are. In order to be really healthy you have to be sure that you are getting aerobic exercise along with anaerobic exercise to have a well-rounded level of health. This can really be your best shot at being competently healthy, because it is only by getting both types of exercise that you are allowing your body to have full control over its movements and to be fully in control of how healthy you are. Remember always that using both types of exercising is the best way to go - you don't want to leave one type out.

15 Minute Cardio at Home Workouts

2009-09-10T02:02:00.000-07:00

Now more than ever, people want more results in less time, and they also want to save money. As a result of this fact, many people are turning to cardio at home workouts. If you want to lose body fat, improve your health, and save time and money, then at home workouts are your ultimate solution.
Don't be fooled into thinking you can't transform your body and improve your health without spending a penny on workout equipment. That just isn't true, and in many cases you can get better results with at home cardio workouts without any equipment.
As a personal trainer, it was necessary to the success of my business to provide my clients with a time efficient cardio workout that could be done at home. After much study along with trial and error, I discovered the key to highly effective at home workouts that could be completed in only 15 minutes that were more effective than traditional cardio workouts that lasted 30 minutes or more. That method is what I refer to as "bodyweight cardio."
The bodyweight cardio circuits are a series of different bodyweight exercises completed in succession with little to no rest until the end of each circuit. This method is excellent for burning fat, increasing heart health and saving time and money because it can very easily be done at home and requires no equipment.
At Home Cardio Workout Tips:
-Choose exercises that engage a lot of muscle mass at one time. For instance, you should choose planks over crunches, squats over leg lifts, and other big compound movements over isolation exercises. This will allow you to burn more calories while you are working out and keep your metabolism elevated for a greater period of time.
-Keep your rest periods to a minimum. The best way to do this is to only rest after you complete a circuit; by doing so the workout will be more challenging. However, you will complete the workout in a shorter period of time, and you will increase the rate at which your body burns fat. Furthermore, this will allow you to build lean muscle. That is something traditional cardio workouts just can't do.
-Progress to move challenging exercises. You should definitely start out with exercises that are easier to learn and are appropriate for your experience level. By progressing to more difficult exercises, you will keep challenging your body. This will allow you to keep getting the results you want without hitting the dreaded plateau.
Beginner Sample at Home Cardio Workout:
-Jumping Jacks x 50
-Squats x 15
-Elevated Push-ups x 12
-Assisted Inverted Rows x 12
-Plank x 30 seconds
-Mountain Climbers x 10 each leg
Perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.
Intermediate Sample at Home Cardio Workout:
-Squat Thrusts x 15
-Jump Squat x 10
-Spiderman Push-ups x 12
-Inverted Rows x 12
-Side Plank x 20 seconds each side
-Burpee x 10
Once again, perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.
Workout Tips
-To add variety to your workouts, perform your exercises at different speeds. For example: perform a set of squats as fast as possible while maintaining control and perfect form. The next time, perform a set of squats very slow and controlled.
-Instead of performing a certain number of circuits, you can also perform as many circuits as possible in a set period of time. For example: set a timer for 15 minutes and complete a circuit as many times as possible.
-Progress to more advanced exercises, increase the number of repetitions you perform for each exercise, and decrease your rest periods. Those simple changes can allow you to keep experiencing body transforming results.
These sample body weight cardio workouts will allow you to get greater results in a much shorter period of time. Not only will you get better fat burning and health benefits compared to traditional cardio workouts, but you will also build lean muscle, which is something traditional cardio workouts cannot do.

Leg and Hip Exercises For Women Looking to Tone Up and Slim Down!

2009-09-10T02:01:00.000-07:00

Here are some leg and hip exercises that will tone you up and slim you down fast. If you're looking for a feminine hourglass shape while losing some weight, read this now so you can go about this without much effort at all.

Leg and Hip Exercises

1. Incline walking

This exercise is the ULTIMATE when it comes to working the legs and hips... and the BUTT too.

Don't confuse this with just walking. Walking is fine and dandy for long term weight loss, but for quick weight loss that drops inches from your legs, hips, and belly... you need to walk uphill.

The best way to do this year-round is to do it on a treadmill that inclined. Just set the incline to 15 degrees and walk. Walk for 20-30 minutes each time. If you can do this 5 times a week, WATCH OUT. Results come fast! Don't make me beg. If you don't believe me, just try it once and see for yourself. What do you have to lose?

2. Hula hooping

This is more for the hips and waist, but it also helps tone the butt and hips to a degree as well.

I'm sure you hula hooped when you were a child. So there's not much that needs to be said here. Just twirl it around your waist. The goal for you is to do this for 10 minutes a day. I personally hula hoop for about 90 seconds at a time during commercials while I'm watching tv.

One thing I should mention. Splurge a little and buy a $10 weighted hula hoop. This makes it easier for you since these don't fall to the ground so easy. If you do just these 2 leg and hip exercises, you will start to see that your body is toning up and slimming down within 10-12 days.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and blah blah blah", then...

Flat Stomach & Weight Loss FAQ's

2009-04-30T02:05:00.000-07:00

How long does it take to flatten my stomach?

It depends on how much you need to lose. But if you can stick to a healthy diet and a consistent exercise routine, you should start to see results in six to eight weeks.

However, don't expect results if you eat healthy and exercise for 3 days and then go back to your bad habits. The key is to be consistent with both your diet and exercise and you will maximize your results.

What's the best exercise to flatten the stomach?

Cardio exercises are the best, not crunches

You could do 500 crunches per day, but if you aren't burning your body's overall fat, you'll just be building muscle on top of our existing fat.

I'm not saying not to do crunches, just understand it's the cardio that burns the fat. Ab crunches are only effective if you are doing consistent cardio and maintaining a healthy diet.

What kind of foods should I eat to get a flat stomach?

Foods high in protein (fish, grilled chicken, egg whites, lean turkey, etc.) are good foods to help burn fat, but you can't just rely on those kinds of foods alone.

You also need to cut down on your saturated fat, carbs and sodium intake. It doesn't matter how much protein you eat if you are still consuming a lot of the wrong foods.

I can't seem to get motivated. What should I do?

Write down a list of 5 goals everyday. They don't have to be very aggressive goals, just simple tasks you feel are within your reach.

Here's an example...

Monday, January 22
1. Jog for 20 minutes
2. Eat 4 foods high in protein
3. No sweets after dinner
4. Drink 6 glasses of water
5. Eat 3 servings of vegetables

When you create a "To Do" list you can visualize, it helps you stay on track and focus on your goals. It's also important to check off each task as you complete it. This creates a sense of accomplishment that keeps you motivated.

Also be sure to vary your goals each day to prevent boredom. On Monday you may jog for 20 minutes, but on Tuesday you may decide to do aerobics instead.

Don't make your goals too aggressive at first. They can be very simple. The idea is to do 5 healthy things each day, and after a few weeks, it will become easier to make healthier choices.

I need to lose 50+ pounds.

If you keep telling yourself how much weight you need to lose (especially if it's a significant amount), then it feels like you are climbing a never-ending hill.

A lot of people think "Oh, I can never lose this much weight", so they talk themselves out of trying.

But if you set smaller goals (i.e. 2 pounds per week), then you're creating that sense of accomplishment that I mentioned above. This is so important for motivation.

Just think, if you lose 2 pounds per week, that's roughly eight pounds per month and nearly 25 pounds in just three months.

Don't put so much pressure on yourself by thinking of the total amount you need to lose. Break up your goal into small increments and reward yourself when you reach those milestones.

I'm fine with the rest of my body, but I want to flatten my stomach.

That's the biggest myth around. You can't spot tone your stomach and leave everything else the same. In order to lose the fat in the middle, you have to burn it all over. That concept applies to all parts of your body.

If you're already a thin person or you just want to maintain the weight elsewhere, you can do some weight training. In fact, I would recommend hiring a personal trainer because they can give you specific advice for your individual situation.

I want to get ripped. What's the best way to get a six pack?

To achieve a six pack you need to get your body fat down to less than 10%. Lots of cardio, protein consumption and strength training is necessary.

How easily the six pack develops depends on your age, genes and metabolism. Some people can obtain one pretty easily while others have to really work at it.

I'm a teen and I need to lose weight.

Children and teens should seek advice from a family doctor, not the Internet. Your bodies are still developing and you can do more harm than good if you begin dieting without proper supervision.

Can't Stay Motivated to Exercise?

2009-04-30T02:04:00.000-07:00

One of the biggest problems people have with exercise, is staying motivated. Just when you think you are ready to change your bad habits for good, days later, you realize the thrill is gone and you're bored with exercise.

While there are many reasons people have trouble staying motivated, I'm going to touch on what I believe are the most common...

Losing Weight For The Wrong Reasons

Some people only want to lose weight because they are comparing themselves to someone else. And if this is the case, your problem could be larger than just weight. Now we're talking about low self esteem.

When you compare your body to someone else's, you are essentially saying to yourself "I'm not good enough and I want to look like [that person]." And when that's how you truly feel about yourself, you'll find that the motivation to exercise doesn't last.

It's one thing to want to lose weight for your own health and well being. But if you are doing it because you hate yourself and would rather look like someone else, then you have the wrong kind of motivation that almost always leads to failure.

Nothing wrong with wanting to look good for yourself. The constant comparing is what gets you into trouble.

Pressure From Friends and Family

Loved ones often feel they are doing their family members a favor by teasing them or pressuring them to lose weight. They believe that if they pressure them enough, it will motivate them to lose the weight.

What many people don't realize is pressuring someone to lose weight actually has the opposite effect on them. It only makes the person feel worse and often times they turn back to eating the wrong foods and won't want to exercise.

If someone you love is overweight, it's important you encourage them, not pressure them. The last thing they need is someone they love harping on them about their weight issues. Society does that enough don't you think?

And if you are a victim of pressure by family and/or friends, it's important you let the people know how it makes you feel. And if it's a significant other who threatens to leave you if you don't lose the weight, it's time to evaluate whether or not this person should even be in your life (but that's a whole other subject!).

No Variety

It's important to find several different workout routines that you enjoy and mix them up throughout the week. Walking on the treadmill for 30 minutes a day, or even every other day is bound to get boring after a couple of weeks (or sooner)!

One thing I do to keep my motivation up is alternate between going to the gym, walking around my neighborhood, and working out to the TV. If you have a digital cable service or satellite TV, chances are you have some sort of exercise channel you can watch for free.

The channel has pre-recorded workouts that focus on all areas and normally broken down into categories like: fat burning, cardio, weights, walking etc.

You can also view the length of each program. So if you're looking for a 20-minute walking routine, you can search the walking category until you find one that's suitable.

So be sure to check your cable or satellite provider's listings to see if you have a channel like this.

Flat Stomach Exercising Myths

2009-04-30T02:02:00.000-07:00

There are some common myths associated with getting a flat stomach...particularly when it comes to exercising so I thought I'd discuss of few of them here.

1. The 'Chew Then Crunch' Myth

Ab crunches are good exercises for toning the abs and stomach when combined with a low fat diet. Nevertheless, many people think they can continue to eat what they want and end their day with a couple hundred crunches to "work off" all the fatty foods they ate throughout the day.

If you're not lowering your fat intake, it doesn't matter how many exercises and crunches you perform. Not only will you see zero results, but your stomach may actually increase in size.

Why you ask? Because you're building fat on top of your muscles.

I had this problem when I first started exercising. I didn't lower my caloric or fat intake much but I started doing crunches. For three months straight I did exercised my abs every morning before work. I couldn't understand why I wasn't seeing results. In fact, my stomach started protruding even more.

Well after doing lots of reading I discovered that I was going to also change my diet if I was going to see the results I wanted.

2. The Spot Toning Myth

This is the one that frustrates me the most. I have always been very thin and recently started gaining weight in my hips and thigh area. I welcomed the added pounds because it gave me a curvier figure. Unfortunately it also left we with a slightly flabby stomach.

I wanted to keep the hips and thighs but lose the stomach so I started exercising my stomach and abs by doing Pilates and crunches.

Well, I didn't see any results. I discovered through reading that you can't just spot tone because if you only focus on one area (ie. your tummy), you won't raise your metabolism enough to burn that extra belly fat.

So the key to flattening your stomach area is to increase your body's metabolism so it can effectively get rid of those layers of excess tummy fat, and fat all over your body.

3. The Large Number Myth

Twenty-five good, quality crunches are much better than 250 half-done crunches. Many people just want to get it over with so they lie down and do as many fast crunches as they can while lacking in quality.

The best thing to do is perform 4 sets of 20-25 solid crunches while resting 90 seconds in between each set. That is a much more effective way of training your abs than 250 lackluster crunches in a row.

4. The 6 Pack Myth

We'd all love to have that solid six pack to show off when we're at the pool right? Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen. If your body contains a lot of fat, your abs won't show no matter how much you exercise.

Your first goal should be to lose that fat, and it starts with your diet. Decrease the amount of fat and calories you consume and increase the amount of protein. Protein is an absolute necessity for ridding fat and building muscle.

You can crunch all you want, but if you're still consuming burgers and fries, you'll end up with a six pack covered in fat.

5. The "Flatten Your Stomach Fast" Myth

There's a lot of hype out here about flattening your stomach quickly. Stay away from companies or ads that promote so-called solutions.They are nothing but scams.

The Best Ab Exercise Equipment

2009-04-30T01:59:00.000-07:00

Don't spend your money on ab machines until you read this entire page.

Surprised ya, huh? You may have expected to see a listing of various ab exercise equipment from the Belly Burner 100 to the Gut Buster 5000.

There's a reason I didn't list many of those -- and that is mainly because most people don't realize that the key to flattening your stomach and toning your abs is getting rid of the overall body fat first.

Don't get me wrong, you can still purchase some ab machines, just understand that cardiovascular exercises are just as important as doing abdominal-related exercises.

Your ab muscles won't show until you get your body fat down to around 10%. So the best way to accomplish this is a good cardio workout accompanied by a healthy diet.

Treadmills

If you read page you already know that the ideal exercise for toning your stomach and abs is walking/jogging because it helps elevate your metabolism to burn fat all over.

This is especially true for those of you who have not gotten your body fat down yet. Remember, you can't flatten your stomach without losing weight everywhere else.

The good news is walking doesn't just help you lose weight, but it also assists in fighting diseases.

Studies have already proven that people who walk regularly have fewer cases of cancer, strokes, and heart disease. They live longer and receive mental health benefits.

Walking and jogging, like any cardio exercises, elevate your heart rate and give your metabolism a boost in order to burn calories more effeciently and faster.

So if you can't make it to the gym or live in a place that is not conducive to walking outdoors, then a treadmill is the ideal exercise equipment.

I would recommend you purchase a treadmill from a fitness store instead of a department store. Mainly because fitness store clerks are usually more knowledgeable about the various products and will probably be more helpful if you have questions.

Treadmills come in so many different styles and varieties that the selection process may be a bit tedious. That's another good reason to purchase from a store with knowledgeable salespeople.

You also may be tempted to go with the cheapest one they have out there. That is not always the best choice either. Cheaper ones may have belts that aren't quite as durable and the treadmill may not last as long. I would recommend going with one that has a mid-range price.

Then to save a little money, go to a fitness store and find one you like, jot down the brand, model and the features you want. Next go to an online store likeAmazon.com and see if you can get that same kind for a cheaper price.

Elliptical Machines

These machines are awesome. I don't think people realize the benefits of them.

First of all elliptical machines work many, many muscle groups. Also, because your feet never leave the pedals, the stress on the joints is minimal and there is little risk of overusing a certain muscle group.

Elliptical machines allow you to burn a similar number of calories as jogging, but without the risk of injury to the knees and ankles.

When using these machines, the heart rate is elevated a lot quicker than on other apparatuses - allowing for an effective cardiovascular workout. Of course this helps reduce the risk of a heart attack, stroke and other diseases that stem from a weak heart.

Another plus is that since it works so many different muscle groups, you can receive a thorough workout in as little as 20 minutes.

So if you are one that is always complaining about not enough time to exercise, surely you can squeeze in 20 minutes to workout on the elliptical machine, right? :)

Just like the treadmill, I would recommend consulting a fitness professional to help you decide which machine is best for you.

I would also go mid-range on the price when it comes to buying these as well -- for the same reasons mentioned previously.

Ab Machines

I saved this section for last because I wanted you to really understand how important it is to get your heart pumping and your metabolism moving before you start seeing a flatter stomach.

If you are overweight and trying to tone your abs by using some ab machine without changing your diet and performing cardio exercises, you are going about it the wrong way.

In fact, you may even notice your stomach increasing in size because you're building muscle on top of your existing fat.

I am not against ab machines, I think they can be very beneficial if used with a complete workout and a healthy diet.

I personally do not use any of them so I can't speak of my personal experiences. I do Pilates, ab exercise DVD's and the treadmill.

However, there are some great sites out there with information on how to choose the best ab equipment for your needs.

Exercising Your Love Handles

2009-04-30T01:58:00.000-07:00

Love handles. Ah yes....the affectionate term given to that flabby area on the sides of your abdomen that you can't seem to get rid of.

The anatomic term for them is "obliques" and unfortunately this area of the body is often neglected when it comes to exercising the stomach and ab areas.

Again, I cannot stress enough that you have to start with long-duration aerobic exercise if you want to trim any part of your stomach.

Spot toning will prove ineffective because you need to raise your metabolism enough to burn that extra love handle fat. Remember, it's all about total body fitness and losing weight all over.

If you've been reading this site, you're probably tired of me mentioning that, but that is the #1 misconception about stomach toning. You have to get your entire body into shape before you start seeing results.

Leg Flutters

A lot of people don't realize that in order to tone your middle and love handle area you also need to strengthen your back. This creates a balance in your torso and reduces the fat on your back.

1. Lie on your stomach and lift your head up slightly

2. You can keep your arms straight out at your sides or bend them with your elbows resting beside you.

3. Lift your feet and knees off the floor and flutter your legs rapidly back and forth. Do this for 20 seconds. Take a 20 second break and then repeat again.

Twist Crunches

This exercise will work your internal and external obliques as well as the rectus abdominis. These are the two muscle groups that live around your waist. Fat is generally stored on top of these muscles, thus creating the love handle effect.

1. Lie on your back with your knees bent.

2. Carefully lift your head up and place your hands behind your head without locking your fingers together.

3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.

4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.

5. Repeat 25 times.

Standing Trunk Twists

This is a good aerobic-type exercise that will help get your heart rate up as well as burn some calories in your middle.

1. Stand with your feet about a foot apart and knees relaxed.

2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.

3. Twist back to the right and cross your left arm over your body in a punching motion.

4. Do 100 reps.

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How to Perform Effective Ab Crunches

2009-04-30T01:43:00.000-07:00

There has been some controversy over ab crunches. Do they work or not? The answer to that is, "It depends". As I've been stressing throughout the site, you cannot tone your stomach and abs without an overall change in your full body exercise.

And if you're trying to get six pack abs you need to get your body fat down to around 10% or less.

You can't keep the weight you've gained in one area of your body and still expect to get a six pack. Your body doesn't work like that.

You also cannot eat anything you want and finish off with ab crunches to work off all the fat you consumed for the day. It doesn't work that way because you are adding muscle and fat to your middle at the same time which can cause your stomach area to grow even larger.

You've got to work on changing your eating habits (lots of protein and less fat) and then you'll find that the crunches will be more effective.

Also make sure that your ab crunches are done in small quantities of controlled movements with short rests in between.

The Basic Crunch

This exercise works the upper area of your stomach and abs.

1. Start out by lying on your back.

2. Place your hands crossed on your chest and lie flat on the floor with your knees bent. You should always bend your knees because it provides necessary support for your lower back.

Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck. What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.

3. Slowly raise yourself up using your abs while pressing your lower back to the floor. As you reach the top of the crunch slowly exhale. Then slowly lower your back down to the flow as you inhale.

4. Repeat this process 20 to 25 times and rest for about 90 seconds. Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!

Remember, the key is not to do 500 crunches at a time. The reason is, after the first 20 or 30 reps, your body gets lethargic and you end up "cheating" and not getting the full effect of the exercise anyway.

Always do a small amount (20 to 25) controlled movements at a time. You should really feel your ab muscles working by the time you hit 20. If not, you're not working your stomach and abs the way you should. Remember to focus that movement right in your middle section.

If your neck feels more worked than your middle section, you're not doing the crunches properly.

The Reverse Crunch

These exercises work the lower portion of your abdominals.

1. Start by lying on your back. Bend your knees slightly with your legs in the air and cross your ankles.

2. Place your arms on the floor along side you.

3. Rest your head on the floor while keeping your back straight.

4. Slowly raise your hips about 2 inches off the floor. Try to keep your hips steady without rolling then backwards.

5. Hold this position for about 2-3 seconds and really squeeze or crunch your abdominal muscles while keeping your head and shoulders on the floor.

6. Slowly lower your hips back to the floor and repeat the process.

Again, you should really feel your lower abs working after about 20 to 25 ab crunches. Take a 90 second rest after your first rep and then do 2 to 3 more.

The Best Stomach Exercise

2009-04-30T01:41:00.000-07:00

The best exercise for the stomach is one that may surprise you. It's not the traditional sit-up or ab crunch. It's not leg thrusts or trunk twists either.

So before you go out and buy the Gut Buster 5000, you should know that the best exercise you can do for your stomach won't cost you a thing.

All you need are your two feet because the best exercise that I'm talking about is none other than walking or jogging.

If you've found that your stomach is a little more flabbier than it used to be, it's likely there are other parts of your body that have unwanted weight attached. It's just that the stomach is often times the most noticeable.

Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body and reducing your fat intake, you'll never see results.

Start by doing cardio exercises to get that heart rate up and boost your metabolism. A good fast-paced walk or jog three times per week is a great way to accomplish this.

Experts say a good cardio workout can increase your metabolism by up to 24 hours!

A Quick Metabolism Exercise

Below is a sample workout that can be done to help give your metabolism a quick boost so you can burn calories.

1) Perform 30 seconds of hard exercise like running in place.
2) Perform 60 seconds of moderate exercise (casual jog or brisk walk).
3) Repeat this process 5-10 times.
4) Cool down for 3-5 minutes.

Just Remember...

Along with a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.

Total body fitness, not just spot toning one area, is the key to a flat stomach. Why not kick start your fitness routine with a nice, fast-paced walk at least 3 times per week? It really is the best exercise, and your stomach will thank you. :)

10 Tummy Flattening Tips

2009-04-30T01:35:00.000-07:00

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

2009-04-11T22:49:00.000-07:00

Critical Bench: Hey Jim, thanks for doing this interview, please introduce yourself.

I'm Jim Grandick from Council Bluffs, Iowa, and I compete full-power in both the 242lb and 275lb weight classes. I turned 40 this year, and I work for American Nutrition Wholesalers, distributing American Bodybuilding drinks and others all over the Midwest. I train at Big Iron Gym in Omaha Nebraska, coached by Rick Hussey. I am sponsored by Inzer Advanced Designs.

Critical Bench: What are your Best Meet PR's right now?

My PR at 242 is:

1015 Squat
805 Bench
755 Deadlift
2565 Total

My PR at 275 is:

1058 Squat
804.5 Bench
771 Deadlift
2612.5 Total

Critical Bench: Tell us about your childhood and how you got into powerlifting

I was a gymnast growing up, and started competing in gymnastics at an early age. I started lifting weights at 15 for gymnastics. My high school had a powerlifting club and I started competing in raw meets at 132lbs and 148lbs. After high school I still lifted weights but my focus was on bodybuilding. I rediscovered powerlifting when I was 32 years old.

Critical Bench: How long have you been into powerlifting?

Not including the high school powerlifting meets, I started seriously powerlifting after witnessing the 2001 Senior Nationals. I had known Rick Hussey since 1996, and at that time he said, "You might be an okay powerlifter." So it has been about 8 years since I switched from bodybuilding to powerlifting.

Critical Bench: Who did you look up to when you were coming up as a powerlifter?

Rick Hussey was a powerlifting legend in our area. I always looked up to him as a lifter and as my coach.

Coming up I also looked up to Garry Frank, Chuck Vogelpohl, Ed Coan, Steve Goggins, and Kirk Karwoski.

Critical Bench: What would you say to a novice lifter or to a lifter who's just starting out in powerlifting?

Be patient and go through the different levels of gear to build your strength base. Beginners don't need to jump right into a high-dollar bench shirt, that's a good way to get injured.

Critical Bench: Do you have a favorite out of the three or is it all 3 lifts?

The squat is definitely my favorite. I love setting up a big total with a big squat. In a meet, I have not even squatted close to the numbers that I am capable of. It's only a matter of time before I hit over 1100lbs.

Critical Bench: What are the challenges of coming up as a powerlifter?

People really don't know our sport. It doesn't get much recognition from the main stream public. People just don't understand why we do what we do.

Critical Bench: Tell everyone here the difference between someone who wants to look "pretty" and someone who does what we do?

The difference between a "workout" and a true training session is huge. People who want to look pretty dress in their best gym clothes with their iPods and spend an hour going through the motions, counting reps and worrying about who's watching them.

Powerlifters wear rags before we change into our gear, and spend hours in a sweaty, smelly dungeon listening to heavy metal, and working on mastering our form, speed and strength, to accomplish goals that the normal gym-goer can't even imagine to be possible.

Critical Bench: What would you tell a powerlifter if they are trying to get to the next level in the sport? Do you believe that powerlifters' have a lifestyle of their own?

To get to the next level you need to surround yourself with good people that know the sport. Good training partners and a good coach is a must. Powerlifters definitely have their own lifestyle. It takes a rare breed to do what we do!

Critical Bench: How driven would people say you are about being a powerlifter? How does it affect you outside of the gym?

People probably say I'm a little crazy, because I am so focused on putting everything I've got into being one of the best in powerlifting. I am very driven. I make a lot of sacrifices and spent an enormous amount of money to do this sport and to compete at a top level. It makes me work harder at my job so I can afford to chase my passion. On the flip side, the sport has also contributed to breaking apart some of my past relationships. People outside of the sport don't understand the amount of time it takes to pursue these goals at a high level.

Critical Bench: Do you have any training partners? How have they helped?

I have trained with some of the best, including Justin Graalfs, Becca Swanson, Nick Hatch, Aaron Wilson, Brad Heck, Richie Briggs and Brad Hein. I currently train with Shawn Frankl, Mike Taylor, Tony Acome, Michael Cartinian, Justin Redding, and Jason Coker. Having some of the best in the sport to train with is awesome motivation. We have a blast every training session. And while we push each other to set the records higher and higher, we always try to make it fun in the gym.

Critical Bench: What is training at B.I.G. like? How has it helped you? How many lifters train there?

B.I.G is an awesome place to train, one of the best atmospheres I have ever seen. We have great lifters, great equipment, and a great coach, Rick Hussey. We have anywhere between 30-40 lifters training there at all different levels. It's a great place to evolve as a lifter. My first total was 1747, and now eight years later I'm knocking down 2600's.

Critical Bench: What do you think a barbell club is about?

All about being a team from the top dog to the newest novice. Each person's lifts are just as important as the next person's. No one individual is bigger than the team.

Critical Bench: What are your workouts like? How are they setup? What training methodology do you follow?

Workouts are hard and heavy. My routine consists of doing whatever my coach has me do. It is different all the time. I do bench/chest/shoulders on Monday, rest Tuesday, deadlifts/back on Wednesdays, arms on Thursday, rest on Friday, squats/legs on Saturdays amd rest on Sunday.

I am always training for meets so I really never have an off-season. I think as far as methodology goes we train like we are lifting in the meet. Practice how you play and master your tools.

Critical Bench: What would you suggest to someone on how to get stronger on all 3 lifts?

Train your body's core strength. Don't forget to hit abs and lower back.

Critical Bench: What drives you as a lifter?

I am driven by the next big total, and also my coach and training partners.

Critical Bench: Was your training any different prior to your last meet?

We follow a consistent schedule for every meet. We usually max two weeks out and hit openers one week out.

Critical Bench: Tell me what was your best competition experience thus far?

I have three:

Winning the 275 class at APF Senior Nationals in 2005.

Winning the Heavyweight class at the 2005 WPO Semi Finals.

Coming back after injury and winning the 242 class at the 2008 APF Senior Nationals with a WPC World record total and winning best lifter.

Critical Bench: Do you think using bench shirts/gear is cheating?

Not at all. The rules for each organization level the playing field. If people don't utilize the tools that are allowed by the rules, they are putting themselves at a disadvantage.

Critical Bench: What is your view on training in equipment and learning them?

Use your equipment and master them before the competition. Don't go to the meet and play a guessing game with your gear. I'll say it again, "practice how you play!"

Critical Bench: What do you think is the reason for all the big numbers as of late like Kennelly's 1075, Thompons' monsterous total, Frankl's and Panora's freakish totals strength training evolved?

I think strength training has definitely evolved. You are seeing people that are giftedly strong finding a sport that suits their talents. With any evolution of a sport the gear evolves too. Better gear, better training techniques, better nutrition and supplementation equals better lifters

Critical Bench: Do you think the standards went up in the sport?

I think the standards are trying to go up. I do still see some questionable lifts being passed, but you can't blame a lifter for a judges call. But I would like to think we are heading in the right direction as far as judging goes.

Critical Bench: What is your nutrition like now?

I eat about eight times a day. I have cleaned it up a lot since I have been dipping down to 242 lately.

Breakfast: egg white, turkey bacon and oatmeal
Snack: protein shake
Lunch: Subway chicken breast sandwich
Snack: protein shake
Post workout : protein shake
Dinner: Steak, potato, salad

Critical Bench: What changes are you going to have to make to go to the next level?

Keep doing what I'm doing. The work is there. The drive is there. I just need to believe in myself and execute what I'm capable of.

Critical Bench: Is there anyone you would like to thank right now?

My coach Rick Hussey deserves a huge thank you, if it wasn't for him I wouldn't be where I am in this sport. Also, thank you to my sponsor John Inzer, and my good friend Shawn Frankl for talking me into making a comeback after I got hurt and was almost out of the sport.

Mike Taylor and Tony Acome, who are great training partners and are my handlers at all my big meets. My other training partners Michael Cartinian, DanGross, Justin Redding, Bobby Frankl and my entire Big Iron Team. Without the team there are no individual successes.

2009-04-11T22:45:00.000-07:00

For those of you that haven't heard of Jeremy Hoornstra I'd like to start this interview by asking you all a question. What rock have you been hiding under? Jeremy is a class act lifter and it's my pleasure to introduce him to those that haven't had a chance to follow his young lifting career.

After competing in various bodybuilding competitions, Jeremy turned to powerlifting while attending Florida State University in Tallahassee, Florida. After one year of entering the sport, he broke three national records and broke a world record in bench press at the age of 24. Competing in the 242 lb. weight class, Jeremy broke Mike MacDonald's longstanding Raw bench press record of 29 years with a 605 lb. Bench press at the New England Record Breakers Competition in Boston and increased that record to 615 lbs. at the 2006 Mr. Olympia Competition in Las Vegas, Nevada, as well as an unsanctioned 635 at the Arnold Pro Classic in the Animal Cage.

My name is Mike Westerdal and I met Jeremy for the first time at an APA meet in Florida where he volunteered to work as a spotter and loader. A couple months later I had the opportunity to see him hit a 650 raw bench press at the Tony Conyers meet in Tampa. We set up an interview shortly after the meet and would like to share it with you now as Jeremy continues his record-breaking crusade.

Critical Bench: For those that haven't heard of you, if there are any, please give us a little background information about yourself.

JH: I grew up in Leesburg Florida, which is just North of Orlando where I'm currently a firefighter like my father and grandfather were. I attended Florida State University and got a BS in Sociology with a minor in Political Science, and a BS in Interdisciplinary Social Sciences with a minor in Business Administration. I have always been competing in various sports, triathlons, mt. bike racing, swim team, football, but enjoyed lifting weights the most. I have pretty much always gone pretty heavy with it and my bench press has always been a little higher than normal.

I got into bodybuilding after high school with my roommate Brad Dunn and did a few shows including the Southern States and Southeastern USA. Even though I dieted down hard for these, my strength stayed relatively high. When I moved to Tallahassee for school, I was just messing around on the bench and a few guys told me I had just done a world record and I should powerlift. Most people have told me that through the years but the image of the typical powerlifter wasn't as appealing to me as a bodybuilder. I did a little competition in Georgia and did pretty well and then the next competition I broke a world record for the 242 lb. weight class with 605 lbs. After that, I've been doing shows here and there, mainly the Olympia and Arnold with Animalpak and a few others as well. I'm training now with John Burkhead and we're working on getting our strength up to the next level.

Critical Bench: Jeremy, you make it sound so easy. Have you always been super strong? How old where you when you started lifting?

JH: I have always been a little stronger than average for my age. I started lifting in middle school at the fire station with my dad but I didn't compete until high school. On the high school weightlifting team, I went to state all four years mainly because of my bench. I was doing 405 for reps when I was 17 at about 170 lbs. The hard thing was getting everything else to the same level as my bench. Work in progress...

Critical Bench: In the past you competed in bodybuilding and than moved on to powerlifting. What caused you to switch sports?

JH: The main reason I switched was I stayed strong throughout the entirety of the diet. I would lose a little strength but within a week or two after the show, I was benching more than before the diet. Once I did it, I loved it. Seems like a friendlier environment than bodybuilding, at least at the amateur level, but you can blame 10 weeks of boiled chicken on that. I think that powerlifting is the only sport that a guy whose record you're about to break will be yelling at you to get it up and then shake your hand after. The sportsmanship is indescribable.

Critical Bench: What federations have you competed in and why did you choose them?

JH: I competed in the USPF in GA because it was close to FSU and because it was old school, which is what I was used to. I had never heard of a bench shirt or knee wraps. I had just gone in the gym and worked out as heavy as I could with good form and got stronger. I read up on USPF and thought it'd be a good federation to start in. After that, I did the NERB in Massachusetts, through the Atlantis Federation and the WPO at the Olympia.

Critical Bench: How important are your training partners, do you think everyone needs them to break PRs? Where do you train and with who?

JH: Not only is it important to have one, but to have one you trust. I wouldn't be able to go heavy without someone like that. I am really big on forced reps and drop sets, both of which require a trustworthy partner and you simply couldn't do them without them. I train at Xtreme Fitness in Leesburg with my old roommate Brad Dunn and John Burkhead. Brad is a professional strongman and John is a master's world record holder as well. We also train a few times a week with a few other pro strongmen like Brian Turner from Scotland and "Shrek".

Critical Bench: Speaking of PRs, how did it feel when you broke Mike McDonald's 29-year old world record in the 242s with a 605 pound bench press at the NERB competition?

JH: To be honest, it felt great. The record was almost 30 years old and no one had really come close to it. McDonald is one of the best lifters of all time and it was a huge honor to be next to him in that weight class.

Critical Bench: Tell us about your new training footage DVD entitled 242 RAW.

JH: Well it's called "242 Raw" and is a training video leading up to the NERB, Mr. Olympia, and Arnold Pro Classic in the Animalcage along with footage from each. It has basic training exercises I do weekly, but mainly the heavy sets. There is a 675 flat bench, 605 incline, 365 hang-clean, nosebreakers with 315, military presses with 455 and some other extreme lifts. The dvd is for sale now at www.criticalbench.com.

Critical Bench: I saw you hit 650 at the Tony Conyers meet here in Tampa this August. You're creeping up on the all-time raw record. Is breaking the all-time record your ultimate goal?

JH: Yes, as of now, I'm shooting for within two years. Before I do that, I want to bump the 242 record up to at least 675 or so and then maybe go up to the 275 pound weight class and go for the all-time. I might stay in the 242's for it but that just means more cardio. I don't like to drop weight before a competition. If I weigh in at 240, I compete at 240.

Critical Bench: Would you ever consider competiting with gear as a change of pace?

JH: I've considered it but my strength as of now is in raw. I have a few shirts from Titan I've been messing around with but it always seems like there is a competition I have to guest lift at and I concentrate on my raw. I have always trained raw and that is what I like, but you don't typically like something you're not good at, so maybe one day I'll actually stop being lazy and work on geared...we'll see.

Critical Bench: What kind of a strength training routine do you use to build such a strong bench?

JH: I pyramid and then go to heavy max, forced reps, and drop sets. Other than that, I do all the power movements. I train like a typical bodybuilder, bodypart/day. However, I focus hugely on my lats, shoulders, and tri's, which are all really important in gaining weight in your bench press. Five muscles all working together will lift more than one.

Critical Bench: Do you use the same routine all year round or do you have an off-season program?

JH: I switch it up but only every now and then. I've always trained the same but I'm about to start a new program that is the basic 10 week rotation where you do sets of 10 with 50% of your max, then the next week sets of 8 with 60%, etc. We'll see how it goes.

Critical Bench: Have you had any injuries during your powerlfiting journey? How do you deal with injury?

JH: I've actually never really had an injury. Everyone has little ones like strains, etc. but I don't push them and so far, I've been lucky. Listen to your body, if it says stop, then stop.

Critical Bench: In some of the pictures it looks like you have a close grip on the bench. Is your close grip bench almost as strong as your regular bench?

JH: Almost but not quite. I'm getting right at 635 or so for closegrip where I'm getting just over 700 with my regular. They're not far off but just the different muscle groups kicking in will make all the difference. I'm closer than most on bench but I'm paranoid about being one of those old guys that says, "I used to bench that much, until I blew out my shoulder." Plus I've always had stronger tri's so it's working out.

Critical Bench: What's more important training, nutrition, sleep or supplements?

JH: All are important, but if I had to choose, I'd say sleep. You rest when you grow, not when you work out. No sleep, no growth no matter how hard you hit the gym that day or how many chicken breasts you ate. However, like I said they are all really important and the key to getting stronger is to have the right balance of all four.

Critical Bench: There have only been a couple dozen lifters in history that have raw benched more than 600 pounds. If a lifter had a five hundred pound press, what advice could you give them to try to reach a 600+?

JH: 1. Go heavy, do forced reps and drop sets.

2. Keep going, be persistant. No one benches 600 lbs in a couple hard years of training. It takes time.

3. Eat more, no one eats enough (that doesn't mean eat more crap).

4. Change it up. Shock your body into growing.

Critical Bench: Last time I talked to you, you were still getting adjusted to the schedule at the Fire House. How's the new job treating you?

JH: The new job is awesome, great career. It's tiring and sometimes you have long days and nights but the calls are intense and extremely high pace and just keeping up with everything is really fun. It did take some getting used to the hours, right now 24 on, 48 off (maybe 48 on, 96 off soon), as opposed to working four hours a night bouncing at college, three times a week. I'm up before the sun two out of three days, up all night, etc. It's rough but I'm getting used to it.

Critical Bench: Yup unfortunately you can't stay in college forever. If you were to predict the future of bench pressing how would you picture it 10-years from now?

JH: I don't know where the shirts are going and I honestly don't know enough about them to even guess. However, the raw bench press I think will gain bigger respect and I see the record being bumped up to at least 750 or so, hopefully by me but Nick Winters is gaining on it fast. We'll see how high the record will go.

Critical Bench: Thanks for the interview Jeremy. Good luck on and off the platform, we'll be keeping a close eye on you!

Interview With Bencher, Bodybuilder, Strongwoman & Figure Competitor Christi Witmer

2009-04-09T22:55:00.000-07:00

CRITICAL BENCH: Christi, we talked to you a long time ago and your interview pictures were from 1999. Although, you were successful, much has changed since then. What has gone on with you and your training since we have last interviewed you?

Wow! Has it been that long? A lot has happened since then. I have continued to compete in Bench Press competitions reaching my highest bench of 380 lbs so far. Along with benching I have been successful in bodybuilding winning an overall, capturing the Florida Strongwoman title and winning in figure competitions. Mike and I now have a wonderful little boy named Ryan.

CRITICAL BENCH: I find it very impressive that you can enter powerlifting, bodybuilding, figure, strongman and succeed in all of those sports. After making many different achievements you have been sponsored by Bud Lyte from BMF Sports. What was that like for you?

I'm thrilled to death! I have been competitive in benching, strongman, bodybuilding and now figure for the last 9 years and it is nice that people like Shawn Lyte come along and "pat" you on the back and tell you "good job" with a sponsorship. For all the blood, sweat and tears that we as competitors have put into our sports that we are passionate about. I would like to thank BMF Sports for the chance to represent them in my competitions.

CRITICAL BENCH: Christi lets break your accomplishments down one by one for a minute. First, tell us about bench pressing 380lbs. Where did you achieve this bench and what was it like? How did you celebrate?

I hit the 380 lbs bench in the APF at Boca Raton, Florida. I was so excited! I really didn't know if it was even going to happen... I hadn't been able to hit one rep on the bench for about 4 weeks before... My shoulder was really bad, to the point that I had 2 cortisone shots in them already. I would just "handle" the weight the best I could every Saturday and hope that I could compete at the upcoming meet. I really wanted to hit a bigger number! I knew I was good for it if my shoulders would let me. Everyone was holding their breath for me. It felt so awesome when I did hit my bench and it was sooo easy... never any hesitation! However, unfortunately it was my last bench. My shoulder was shot after that. I play around with the benching now but I really can't go to heavy any longer... 225 lbs is as heavy as I go.

CRITICAL BENCH: Christi, in Bodybuilding you won an overall? What was that like and how did you celebrate?

I really had a great time doing this show. Winning is always fantastic! The best way to celebrate after a bodybuilding show is to EAT.... And that is just what I did! Mike and I met up with a few power lifting buddies at a Steak house. The best part was the dessert!

CRITICAL BENCH: Then in strongwoman, you captured the Florida Strongwoman title. What events did you do well at that day and how did you celebrate?

I laugh about this title. I was in the middle of dieting for my first figure show and was about 4 weeks out. We were going to watch the strongman show and support a few competitors. I had no intention of entering until about 1 or 2 days before. In fact I have never even considered really doing a strongman show. So I had never played with the implements. And to top it off I was carb cycling and I had been on low carbs for about 4 days! It just sounded like fun and the weights of the events were something I thought that I could handle. I just wanted to try it. We had a 360lbs tire to pull, 110lb incline log press, 185lb keg load, farmer walk dead lift for reps (something like 160 per hand) and the 360lb tire flip. There were girls from all over Florida present.

CRITICAL BENCH: How did you do in figure competitions and what was the experience like? Christi, how is figure like compared to hardcore bodybuilding, power lifting and strongman for you?

Figure has been the toughest for me. I have had to really work at not posing too "large" . After bodybuilding it was difficult to not show off muscle. I just had to learn to stand there and not flex. My first show I placed 6th in the open class. Afterward I spoke to the judges and was told that I stood too "LARGE". So, I took their advice and entered another show 2 weeks later, and came home winning my open tall class.

CRITICAL BENCH: You have achieved so much in many different aspects of the iron game, all in one person- like an iron dream. What is next for you?

I plan on competing in figure, strongman and would love to try my hand in a Highlands Game! I also am going to try and qualify for Nationals later this year.

CRITICAL BENCH: Christi, having experience in both worlds, how is the power lifting scene different than the body building scene? How would you compare and contrast the worlds as you have done both?

I believe that power lifting is full of a "put up or shut up" attitude. There aren't as many glares and the cattiness in it as there is in the bodybuilding world. Both take extreme dedication to be at the top! I love the look of bodybuilding but my heart will always be with power lifting.

CRITICAL BENCH: Christi, one of the reasons why you are super strong is that you married Mike Witmer who is one of the most old school and hardcore strength athletes who I have ever met and I met hundreds of iron freaks in this industry. Please, tell us about how Mike has helped you get stronger.

My husband has always gone above and beyond to help me with anything that I have ever set my mind to. From power lifting to figure. He not only pushes me past any limits that I could have ever imagined for myself, but he has been there for my meltdowns while dieting to pick me back up and give me the motivation that I needed to hear to get focused once more. He many times has set his lifts on the back burner just to assure mine. You ask how he has made me stronger......he has taught me how to be a champion. Mentally and physically!

CRITICAL BENCH: How did you and Mike meet?

Mike and I actually went to high school together, but we met again in the gym years later. I was just on the quest to lose weight and get back into shape. When I met Mike he was training for a bodybuilding show. I was interested in fitness competitions at the time but wasn't sure about how to go about getting into them. He offered to personally train me and head me in that direction. We began training together and we jelled together as training partners.

CRITICAL BENCH: Christi, explain what each experience is like for you mentally?

Guys who try to impress you and out lift you. Then they away run after you show them that you can out lift them. This has always tickled me. I might wear pink but I NEVER LIFT LIKE A GIRL! I enjoy being strong.

Being on a bodybuilding stage. I love bodybuilding and figure. Figure has become my favorite because of the muscle elegance that it shows! I just love the look of the pro figure girls! It's awesome to be strong and have the figure look!

Being on a power lifting platform. Nothing compares to the rush of the lifts!

Being screwed. NO one likes the idea that someone received something that they feel entitled to. This is what you know can happen anytime you step in to a judged event. Know it and accept that it will sooner or later happen to you. I don't like it. BUT, I just live to fight another day and let it drive me! It definitely makes me trainer hard!

Winning a championship. CLOUD 9!!! Should sum it up! It is wonderful to know that all the time and stress I put myself under everyday and every workout has paid off!

CRITICAL BENCH: What makes Christi different from everyone else?

What you see is what you get with me. I don't pull punches. I don't try to be something I'm not. I work hard to achieve what I want. And I do what it takes to get me there. I'm not afraid to take a step in a different direction if I feel like I have achieved everything that is within my grasp in that field! I wouldn't change anything about me!

CRITICAL BENCH: Christi, what are your thoughts on the following people:

The people who fall in love with you- Ah, how do I answer that question! LOL

The people who are afraid of you- I hope that I'm not that scary looking. Never be afraid of me... I don't bite!

The people who you light a fire up their asses- Bring it! I welcome the competition....your only as good as those you compete against!

People who are shocked by your achievements- People who know me know that you never know what to expect out of me next. But expect me to be a threat at it. I may not beat you this time but I'll worry the hell out of you always!

CRITICAL BENCH: Christi, why is it better to be a freak of nature (through hard work) than a dime a dozen average Jane?

Not everyone likes the muscle that I carry but everyone respects the work and dedication that it takes to achieve it. It's nice being different. I really don't want to just blend in with every other girl. If everyone was the same - what a boring world this would be!

CRITICAL BENCH: I would like to pick your insightful mind a little more. Tell us, what is your advice for people facing extreme adversity of any kind?

God only gives you what you can handle. Never be afraid to step up to the challenge. If you want something bad enough than you'll do what it takes to achieve it! Keep pushing!

CRITICAL BENCH: Outside of the gym, what do you enjoy doing?

Being a mother and wife!

CRITICAL BENCH: You and Mike had a son named Ryan. How is your son Ryan?

Ryan is a little gym rat. He had his picture in Powerlifting USA before he was 1 year old!

CRITICAL BENCH: Has your routine changed over the past 10 years?

Not a whole lot has changed. I still stay with basic old school movements!

CRITICAL BENCH: How has your perception in regards to training and life changed since you have became such a big time force in iron sports?

I try to stay humble! I learned a long time ago that it can be taken as fast as it comes.

CRITICAL BENCH: Christi, how do you see the future of power lifting? How do you compare and contrast raw to shirt benching?

I see power lifting heading back to Raw. I loved benching in a shirt because I just loved the puzzle that it was to master it, but I believe that the raw is a good move for the sport! I just think that the gear is creating a monster. The lifters are handling weights that their bodies are never meant to handle. If the gear ripped then your fate was in the hands of the spotters....

CRITICAL BENCH: What goes on your mind before a big lift? What about on the bodybuilding stage?

You know. I really don't stress much. I just picture the lift or the pose perfect in my head and not get to worried. This is supposed to be fun. I try to keep it that way!

CRITICAL BENCH: What sport is harder bodybuilding or power lifting would you say?

Bodybuilding! I find myself looking in the mirror ALL the time judging my body. Plus the dieting is killer. In power lifting I just lifted and enjoyed it!

CRITICAL BENCH: You use to be big into gear lifting but now you're going RAW. I think it is great that you can be successful in each but what is it about RAW that draws you?

I loved geared benching. I love the mechanics of the shirt and the lift. It was like a puzzle to me and I was good at it. The other lifter in the gym would ask me to watch their bench to see what was going wrong and to tell them what to do with the shirt to fix it. But I contribute my injured shoulder to it also. You put your body under extreme weight that it wasn't meant to handle.

The raw lifting is just FUN! There isn't any unnecessary stress put on you. Your lift is your lift... no one can take the credit away from you and give it to your shirt!

CRITICAL BENCH: What was the best advice that you were ever given?

The best advice given to me wasn't from power sports at all. It was given to me when I rodeoed. Someone once told me you can learn something from everyone. Even the biggest idiot might have the trick to fix your problem. Or at least give you idea that could send you in the right direction!

CRITICAL BENCH: Well, Christi it has been an honor talking to you today. What a past decade of success you have been in the world of strength sports and most of all, what a ride! I'm sure you can look back at your training journey and say "What a ride it has been!" In closing, who would you like to thank?

Oh yeah! I want to thank my sponsor BMF SPORTS for giving me the opportunity to represent their company! Justin Harris of Troponin Nutrition for doing so a fantastic job with my diet! I could never do this without it.

And nothing would be possible without my husband and family. Mike puts up with a lot from me when I'm gearing up for a contest and he keeps me focused. I love him dearly!

Thanks for all the support from my friends and followers. Love you all!

4 Bodybuilding Exercise Tips To Pump You Up

2009-04-09T22:36:00.000-07:00

You only need two types of bodybuilding exercises to craft a really effective routine. Efficiency is a thing of beauty, unless you actually prefer to spend half your life at the gym, breathing sweaty air, and getting frustrated when you don't get results. Use your brain before your brawn, and you'll work smarter and see success sooner.

Bodybuilding Exercise Tip #1:

Know your muscles. This doesn't mean giving them cute little nicknames, this means knowing the size and function of each muscle. What kind of bodybuilding exercise will work each muscle? You want to create a physique of evenly developed muscles, and still be able to put your arms down by your sides.

Bodybuilding Exercise Tip #2:

OK – pop quiz. What will give out first, your triceps or your chest? When you're doing bench presses, what starts to hurt first? Your poor little triceps! By the time you can bench enough to exhaust your chest, your triceps are shot.

The solution? Use isolation bodybuilding exercises first. These, by definition, isolate individual muscles and work them hard. If you isolate a larger muscle and work it thoroughly, it evens the playing field when you move on to a bodybuilding exercise that uses a group of muscles.

Bodybuilding Exercise Tip #3:

After you've put your larger muscles through the paces, it's time to let the smaller fellas join in. Bring in the compound bodybuilding exercises, the ones that use groups of muscles.

Take the simple push-up for example: Wrist, forearm, biceps, shoulders, core, and chest all working together. Since some of the muscles involved are smaller than others, they normally fatigue more quickly. If you've isolated the larger muscles first, the push-up becomes a much more efficient bodybuilding exercise, because your whole body gets exhausted at about the same time.

Let it rest! The two sides of the coin are smart bodybuilding exercises and rest. They're both necessary to getting the results you want. Using efficient isolation and compound bodybuilding exercises, you've got the work side covered. You'll get a more valuable workout in less time. But, it's all in vain if you don't allow for sufficient rest for your muscles afterward. Since muscle growth takes place during the recovery period, as your body knits itself back together, you can't interrupt that process by working those muscles again too soon. Give your muscle groups a full week to recover.

Biceps Exercise

2009-03-29T03:11:00.000-07:00

Alternate Incline Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Barbell Curls Lying Against An Incline

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Cable Hammer Curls - Rope Attachment

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Cable Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Cable
Mechanics Type: Isolation

Chin-Up

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Close-Grip EZ Bar Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation

Close-Grip Standing Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Concentration Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Alternate Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

BODYBUILDING DIET TIPS

2009-03-15T10:23:00.000-07:00

I just returned from a 3 week trip to South America and met several bodybuilders there. One guy had just recently won 1st place in the middleweight division of a regional natural bodybuilding contest. When I meet successful bodybuilders like this I automatically go into "interview mode" and try to pump them for as much information as possible.
I find it interesting that in a country where the dietary staples are beans and rice and many different (and delicious!) fruits, these bodybuilders are eating very little of that stuff. I hope I don't sound like a broken record here, but all the guys "in the know" are limiting carbs and eating plenty of protein like chicken, beef, and eggs to lose bodyfat while maintaining muscle mass.
5 GREAT WAYS TO BURN MORE FAT TODAY!
1. Cut back on your carbohydrate intake and do not eat carbohydrates before bed...and NEVER eat poor quality carbohydrates.
Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
2. Increase your muscle mass!
The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.
3. Never let yourself get too hungry, or too stuffed.
It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when you're satisfied, not when you are so stuffed you cannot even get down another bite.
4. Eat more high fiber foods.
Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber.
5. Use a thermogenic supplement.
Monday through Friday I use a thermogenic supplement 2 to 3 times a day. Then I cycle off of it on the weekend. There are several good thermogenic supplements on the market but I had great results with Herbal Genesis, it's PROVEN to accelerate fat loss while preserving muscle tissue.

Bodybuilding Nutrition - Sample Bodybuilding Diet

2009-03-15T10:20:00.000-07:00

A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:

It should favor smaller and frequent feedings throughout the day instead of smaller ones.
Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men
(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil.

Bonus: Bodybuilding Supplements To Aid Fat Burning
(Optional)

Are there any that can help a bodybuilder burn fat? If the advice provided above is not followed, then no supplements that you take may help you in your quest for burning fat. However, assuming that you are following all of the advice provided above, there are a few supplement stacks that may indeed improve your metabolism and help you in your quest for better definition.

An Interview With Jeff Anderson Author Of Optimum Anabolics (Aka The Muscle Nerd)

2009-03-15T10:18:00.000-07:00

Well, I've managed to get the big man himself Jeff Anderson (Aka The Muscle Nerd) to do an interview with us here at WeightGain4You, so he can lay bare all that people are saying about his contoversial new bodybuilding program Optimum Anabolics and to find out a bit of information about the man we call the Muscle Nerd.

Wesley - Ok, I’ve gotta ask…what’s with the name ”Muscle Nerd”?

Jeff - Believe me, it wasn’t MY doing. I gained kind of a reputation at my local gym for being, well…a little “bookworm” when it came to my lifting program. I would sit there with a pad of paper and write extensive notes after each and every set. The local guys at the gym started teasing me that I was a “muscle nerd” and the name kind of stuck.

Wesley - Your new book, Optimum Anabolics, is causing quite a stir in the bodybuilding world…some rave reviews, some hurt feelings. Why do you think it’s been so controversial?

Jeff - Actually, I expected the book to have the reaction it did…on both sides of the fence. Most of my rave reviews come from guys who have simply been getting it “wrong”, are “hardgainers” only making marginal gains or were plagued with plateaus.

The hurt feelings come from two places…

1.) self-proclaimed fitness “experts” who’ve dismissed the program without even testing it out; and

2.) supplement retailers who don’t want the public to believe you can get these kind of results without dumping tons of money on their products

Wesley - Does that mean that you are against bodybuilding supplements?

Jeff - Oh, no…not at all. There ARE a handful of products that can absolutely help you reach your goals…a HANDFUL. I even include a chapter in the Optimum Anabolics e-book on the supplements that actually work and should be added to anyone’s program. But the other day, on a whim, I picked up a popular bodybuilding magazine and counted the number of ads for supplements in there…139 ads! Of course these companies want everyone to believe that supplements are their best bet for making the gains they’re looking for…but they’re simply NOT. Most guys are relying too much on “magic pills” and less on the other 8 factors I identify in the Optimum Anabolics e-book. This NEVER provides significant growth…period.

Wesley - What is so different about the Optimum Anabolics e-program compared with other programs?

Jeff - After several years of testing, I’ve discovered a unique phenomenon in the body’s anabolic response that actually allows you to “program” your muscles like a computer to grow beyond their genetic limitations. The step-by-step process I reveal in my program has NEVER been discovered before and isn’t written about in any other books. But best of all…IT WORKS! There are some really good programs out there that can take you most of the way toward your goals, and I’ve even incorporated some of those “best practices”, but it wasn’t until I discovered this “programming” process that I really made the gains I was looking for.

Wesley - Can you explain a little about this muscle “programming” process?

Jeff - Sure! It’s really not all that complicated in concept since most of us are already familiar with the same process when it comes to dieting, so I’ll use that analogy...

Let’s say someone is trying to lose weight and goes on a “starvation” diet. While they will initially lose weight, after a while the body will realize it’s being “starved” and will do everything it can to actually hold on to as much fat as possible for use as emergency fuel. When the dieter no longer sees the loss in weight, they end up giving up on the diet and go back to eating “normal” again. The problem is that the body doesn’t know when it will be “starved” again so it will store away even MORE fat in preparation for any future calorie restrictions. This person literally “programmed” their body to get FATTER!

My Optimum Anabolics program uses a similar concept to actually “trick” the body into thinking it needs to OVER-produce MUSCLE. This means faster, bigger gains with no plateaus.

Wesley - Is this “programming” process difficult to follow?

Jeff - Absolutely not. The “programming” process is very simple to understand in concept, and although it’s a detailed process, I’ve laid every element out step-by-step so that a child could follow it with ease. However, there are a few weeks where the exercise and diet requirements will make you work hard…but then if building muscle could be made sitting on the couch eating potato chips, EVERYONE would look like Arnold, right?

Wesley - What kinds of results have you seen?

Jeff - I’ve seen some amazing results…not only with my own progress, but also from the people who have signed up for the program. The feedback I love most are from guys who write me saying that they’ve been lifting for 20 years or so and have NEVER had this kind of response from their muscles. Although I have to say that my favorite letter came from a 65 year old gym teacher who said that his wife couldn’t keep her hands off of his “new body”. It’s a good thing the Optimum Anabolics program creates a testosterone surge…he’s going to need it!

Wesley - A lot of subscribers to our newsletter and those who visit our site are young and just getting started in bodybuilding. What advice do you have for them?

Jeff - First…learn the basics. It’s awful tempting to pick up a muscle mag at the store and start hitting the gym thinking you’re armed with all the “advanced” info you need to get big. Let me tell you, there are plenty of “experienced” lifters out there who STILL can’t get the basics right. I see them all the time in every gym. Their form is sloppy, they’re doing the wrong exercises…you name it. These are the same guys who are destined to keep the same old body year after year. Trust me…I’ve been there! This is why I decided to include the no-bull information on the “what”, “how”, and “when” of exercising and dieting in the Optimum Anabolics e-book. Without this information, NO program will provide the gains you’re looking for.

Second…supplements (the RIGHT supplements) should be added to your program only AFTER you’ve learned the correct way to eat and lift a weight through the air. This is where a lot of guys fail. They get lured into thinking that all they have to do is pop a “magic pill” or drink some snake oil and their body will magically transform before their eyes. Not so I’m afraid. Eat right and exercise right and your body will respond. Supplements may give you an added edge toward your gains, but their NOT the foundation of your program.

And third…leave your ego at home. Forget about loading massive amounts of weight on the bar to impress yourself and everyone around you. When you’re flopping your body around like a fish out of water, trying to hoist that over-burdened bar into the air, you’re not impressing anyone. Drop the amount of weight, use correct form, and the body you end up with will be what impresses everyone around you!

Well thanks for the interview Jeff and WeightGain4You readers, watch out as we have more hard hitting interviews like this one on the way very soon. Make sure you bookmark the site so you can catch the rest of our upcoming interviews and expert stories.

Jeff's programs include the hard hitting controversial Optimum Anabolics that was talked about in this interview, so if you fancy gaining muscle the Jeff Anderson way read more on Optimum Anabolics. Jeff also has another fantastic ebook out at the minute known as Homemade supplements, It's very revealing on how the people of today get sucked into the marketing jargon of many of the supplement company giants of today. In the book he also tells you how you can make supplements for next to nothing from the comfort of your own home, the supplement giants are losing sleep over it. Read more on Homemade Supplement Secrets

2009-02-19T11:31:00.001-08:00

Secret of losing fat

Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various raesons 95 percent of all people find it very difficult to maintain significant weight loss over time.

Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.

It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.

In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.

Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.

It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.

It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.

2009-02-19T11:28:00.000-08:00

Fat Burning Cardio Workouts

Three Fat burning workouts follow which have been designed around the latest cardio research and which have been proven to get great results.

For maximum fat burning and time efficiency, use either fat burning workout 1 or fat burning workout 2, which are both high-intensity sessions. Fat Burning workout 3 is a low intensity program that may be more appropriate for beginners or at certain times when you are easing back for various reasons - e.g. following illness or injury.

For each fat burning program, select the pace or machine resistance according to your individual level of cardiovascular fitness. If you have a heart rate monitor, you can work out the appropriate intensity needed to bring your heart rate to the prescribed level. Alternatively, use the Borg RPE

As you adapt to cardio training and your cardiovascular fitness improves, you will need to increase the machine's resistance or your pace to continue gaining benefits. When the exercise feels a little easier, it's time to make it harder again! For example, if you started at level 2 on the stationary bike

you may need to increase to level 3 after a few weeks to elicit the same RPE. Alternatively, keep changing the type of cardio you do to keep your body guessing.

ntermediate

Aim to maintain a slightly lower THR of 70-80% MHR or an RPE of 6. Maintain this for 10-15 minutes to start with, and increase your workout time by 1 minute each time you train, until you reach 20 minutes.

Beginners

Do not attempt this workout until you have achieved a good level of cardio fitness using fat burning workout 3

2009-01-24T02:45:00.001-08:00

Calf Strain - A pulled Muscle Strain Injury

What is a Calf Strain?

A strain is an injury in which muscle fibers or tendons are stretched or torn through there extreme overuse. A calf strain is an injury to the muscles and tendons in the lower back part of your leg.

How does Calf Strain occur?

Calf strain can occur during a physical activity where you push off forcefully from your toes. It may occur in running, jumping, or lunging.

The calf muscles consist of the Gastrocnemius which is the big muscle at the back of the lower leg and the Soleus muscle which is a smaller muscle lower down in the leg and under the Gastrocnemius. Either of these two muscles can be strained.

Symptoms of Calf Strain:

A sudden pain in the lower back part of the leg.
Difficulty in contracting the knee or standing on tip of the toe.
Pain and swelling in the calf muscle.

Treatment of Calf Strain:

Rest the leg and apply R.I.C.E. treatment (Rest , Ice , Compression , Elevation).
Elevate your leg on a pillow while you are lying down.
Wrap an elastic bandage around your calf muscle to prevent the swelling from getting worse.
Use crutches, if it is too painful to walk.
Take anti-inflammatory medications.
See a sports injury specialist who could advise a full rehabilitation program.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon and as safely as possible. But, If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport or activity will be determined by your recovering ability, the sooner your calf recovers, the soon you could join your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

You may safely return to your sport or activity when, each of the following points are true:

You have a full range of motion in the leg without any pain.
You have full strength in your leg.
You can jog straight ahead without any pain or limping.
You can sprint straight ahead without any pain or limping.
You can stand on the tip of your toe without any pain.
You can jump on both the legs without any pain.

Prevention of Calf Strain:

Calf strains are best prevented by doing proper warm ups like running, sit ups, or with the help of any of the popular fitness equipments etc.. and by doing proper calf-stretching exercises before starting any sport or activity. These warm ups are especially important if you are doing jumping or sprinting sports.

What could a sports injury specialist do?

Prescribe anti-inflammatory medication e.g. ibuprofen which is beneficial in the first few days after the injury.
Use ultrasound or laser treatment.
Wrap an elastic bandage to prevent the injury from getting worse.
Use a compression device.
Provide a massage.
Prescribe a full rehabilitation program.

2009-01-24T02:42:00.000-08:00

The 10 Tips On Prevention Of Sports Injuries
The injuries are usually due to the various reasons such as due to the repetitive forces that lead to micro trauma or even inappropriate kind of over training. Such conditions damage the tissues causing inflammation and severe pain. Also in most of the cases the swelling as well as loss of functions is noticed. However, continuing the exercises and training may further lead to the serious consequences and the injury may even turn chronic. It is rather ideal to use common sense for preventing the different sports injuries. Some of them are given below for your ready reference:
Identify the risk factors: This is one of the most essential things worth doing like modify the probabilities wherever possible. Also try to diminish the total injury risk for the individual by enhancing the energetic steadiness as well as the capacity of the joints enabling to resist the redundant force. Accordingly, the preventive conditioning generally incorporates exercises designed for enhancing the overall as well as the sports related fitness, widely targeting on the areas of the body that are supposed to be at the higher risk of injuries, irrespectively either due to the various sports activities or whatever the person brings to the sports in terms of fitness or joint mechanism etc.
Undertaking the ideal stretching of flexibility programs: This includes properly done warm ups for different limbs before and after doing the exercises or any such activities like play, training as well as the complete conditioning program for improving the flexibility, stamina and strength. Proper warming up before stretching and adequately stretching before initiating the workout regimens or sports activities are highly advisable to avoid any probable injuries.
Never heat the injury by any means: Avoid heating the injured area unless you are advised to do so by some professional experts. The most ideal immediate treatment on any sports injury is ice and compression followed by rest and elevation of the affected body part. It is most significantly recommended by all the professional medical personalities that the rest of at least 48 hours every week between the training sessions must be taken. However, by including one day of rest and cross training definitely leads you to the diminished chances of injury of any kinds. Although if by chance you meet with any injuries, remember to follow the M. S. A. technique to be followed once the injured area starts to heal out.
The M. S. A. stands for Movement, Strength and Alternate activities. Movement - work at full capacity after the injury heals. This will enable you maintain flexibility and prevent the scar tissues formed by the injury from restricting the future performances. Strength - try to slowly strengthen the injured area after the inflammation is under control and the motion range is regained. Alternate activities - exercise regularly by using activities that don't strain the injured part. This should ideally be started after the few days of injury in spite of its under healing conditions.
There are some minor and rather negligible suggestions if followed seriously may help the sports persons avert various injuries. This includes willingly selecting to wear the recommended sports apparels to ease and comfort the body while performing any sports activities. Even the shoes that are well recommended for use in each sport differently should be adopted to avoid probable injuries. Besides, this, several precautionary measures may also help you avert the risk of injuries.

2009-01-24T02:41:00.000-08:00

Common Examples of Weight Lifting Machines

Weightlifting is the sport that involves various competitors making attempt to lift heavy weights mounted on steel bars commonly known as barbells. Lifting up of the barbells is a combination of power, flexibility, and technique, mental and physical strength. There are basically two different weightlifting events-firstly "the snatch", in which the competitors have to lift the barbell over their heads in one continuous movement, secondly "the clean and jerk" where competitors first "clean" the barbell from the floor to an intermediate position, holding the bar in a front squat, then standing up in the concentric portion of the front squat. Finally "jerking" the barbell to a position above their head. Apart from the above explained events you can also choose weight lifting as a workout to build up the muscles for really getting an aesthetic physique. This is because weight lifting is also known as resistance training, one of the fastest growing segments in the home exercise market for anyone interested in improving their health and physical appearance .Now comes the importance of weight lifting machines which plays a vital role in the creation of the eminence structure.

Weight lifting machines can make a big difference in your over-all weight lifting regime. If you want to get in shape and stay in shape then you must recognize the need to include a weight lifting in your workout program. Weight lifting machines and weight lifting in general, burns fat, tightens and firms your muscles, builds joint strength and so much more. Most weight lifting machines are effective, easy to use and safe.

The same weight lifting machines found in gyms can also be used as home gym equipment. The only difference is that some homes versions are usually lighter construction and don't work as smoothly.

Some examples of weight lifting machines found in fitness centers and that you can use in your home include:

Shoulder press machines : This machine is designed to work the muscles of shoulder and back of the upper arm. Specially-designed seat allows for wheelchair access. Seat belt is included for extra stability.

Chest press machines : A Vertical Butterfly Press machine focuses these muscles. We also carry Lateral Bench Press machines. These also offer a movement that more quickly targets the pecs than the traditional vertical bench press. The Paramount Butterfly Press machine provides one of the few exercises that totally isolate the pectoral muscles.

Leg extension machines : The exceptionally strong mainframe combined with a specially contoured thigh pad and exact movement pattern provide a smooth, solid feel and immediate response. Biomechanically accurate pivot point ensures ergonomically correct body positioning for natural and complete quadriceps, hamstring and leg biceps development.

Smith machines : It consists of a barbell that is constrained to move only vertically upwards and downwards on steel runners. A Smith machine often includes a weight rack in the base to help stabilize it. Behind each runner is a series of slots on which the barbell can be hooked. The Smith machine can be used for any barbell exercise in which the barbell moves vertically up and down, such as the squat or the bench press.

There are many more weight lifting machines like biceps machines, triceps machines ,leg press and leg curl machines, multi station, lat machines etc by help of which you can really build up your body and can have tight muscles.

Achilles Tendonitis and its Treatment

2009-01-14T04:46:00.000-08:00

What is Achilles Tendonitis?

The Achilles tendon is a band of tissue that connects the heel bone to the calf muscle of the leg. Injury to the tendon may cause it to become inflamed or torn.

Achilles tendonitis is the term used when the tendon is inflamed. The inflammation causes pain at the back of your leg near the heel. A tear of the tendon is called a rupture. It also causes pain near your heel.

How does Achilles Tendonitis occur?

Achilles tendonitis can be caused by:

Overuse of the Achilles tendon.
Tight calf muscles.
Tight Achilles tendons.
Lots of uphill running.
Increasing the amount or intensity of sports training, sometimes along with switching to racing flats, which are racing shoes with less heel lift.
Over-pronation, a problem where your feet roll inward and flatten out more than normal when you walk or run.
Wearing high heels at work and then switching to lower- heeled shoes for exercise.
An Achilles tendon may tear during sudden activity. For example the tendon might tear when you jump or start sprinting.

Symptoms of Achilles Tendonitis:

Pain on the tendon during exercise.
Swelling over the Achilles tendon.
Redness over the skin.
You can sometimes feel a creaking when you press your fingers into the tendon and move the foot.
Pain and stiffness in the Achilles tendon especially in the morning.
Pain in the tendon when walking especially up hill or up stairs.
Chronic tendinitis differs from acute tendinitis in that it is more of a long term persistent problem.

Treatment for Achilles Tendonitis:

Rest and apply cold therapy R.I.C.E.(Rest , Ice , Compression , Elevation)
Put your lower leg on a pillow when you are lying down.
Wear a heel pad to raise the heel and take some of the strain off the achilles tendon.
Take anti-inflammatory medication as prescribed by your health care provider.
See a sports injury professional who can advise on treatment andrehabilitation.
In some severe cases of Achilles tendonitis, your foot may be put in a cast for several weeks.
A tear of the tendon may require surgery. Or your foot may be put in a cast for 6 to 10 weeks.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your activity is determined by how soon your Achilles tendon area recovers, not by how many days or weeks it has been since your injury occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better.

You may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true:

You have full range of motion in the injured leg compared to the uninjured leg.
You have full strength of the injured leg compared to the uninjured leg.
You can jog straight ahead without pain or limping.
You can sprint straight ahead without pain or limping.
You can jump on both legs without pain and you can jump on the injured leg without pain.

Prevention of Achilles Tendonitis:

The best way to prevent achilles tendonitis injury is to stretch your calf muscles and Achilles tendons before exercise. If you have tight Achilles tendons or calf muscles, stretch them twice a day whether or not you are doing any sports activities that day.

If you have a tendency to get Achilles tendonitis, avoid running uphill a lot.

Your Sports Injury Therapist or Doctor could :

Prescribe anti-inflammatory medication.
Identify the causes and prescribe orthotics or a change in training methods.
Tape the back of the leg to support the tendon.
Apply a plaster cast if it is really bad.
Use ultrasound treatment.
Apply sports massage techniques.
Prescribe a rehabilitation program.
Some might give a steroid injection however an injection directly into the tendon is not recommended. Some specialists believe this can increase the risk of a total rupture.
Scan with an MRI or Ultrasound - see latest research for more info.

INJURIES

2009-01-14T04:44:00.000-08:00

Abdominal Strain and its Symptoms

What is an Abdominal Strain?

A sprain is an injury caused by twisting or straining the ligaments of a joint. People commonly call such an injury a "pulled" muscle. Your abdominal muscles may be strained during a forceful activity.

How does Abdominal Strain occur?

Abdominal strain occurs during vigorous activity, such as lifting a heavy object. Ruptures are most common in weightlifters, throwers, gymnasts, rowers, wrestlers and pole vaulters.

Symptoms of Abdominal Strain:

Tenderness and inflammation over an area of the rectus abdomens (usually at the bottom).
A sharp pain in the abdominal muscles.
An increase in pain when the abdominal muscles are contracted e.g. doing a stomach crunch.

Treatment for Abdominal Strain:

Rest until there is no pain.
Apply heat for example with a hot water bottle or with electric heating belt(after the first 48 hours of injury).
See a doctor who could provide anti-inflammatory medication.
See sports injury specialist who could tell some exercises.

When can I return back to my sport or activity?

The goal of exercises and medicines is to return you back to your sport or activity as soon as possible and as safely as possible. But, if you try to return to your sport or activity too soon, when the injury has not even cured properly you may worsen your injury, and may damage your muscle permanently. Every person has a different recovering rate from an injury. Returning to your sport or activity will be determined by your recovering ability, the sooner your abdominal muscles recover, the soon you can return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred.

You may return to your sport or activity when you can bend to touch your toes without folding your legs and straighten back up without pain. You should be able to do a sit-up without pain. If you have a hernia, be cautious about doing strenuous abdominal activities and talk to your doctor about how to cure it.

Prevention of Abdominal Strain:

Abdominal strains are best prevented by making your abdominal muscles well toned before playing any sport. You can do this by doing warm ups like running, doing sit-ups, doing warm ups with fitness equipments by using any other popular abdominal exercise machines. By doing all this your body gets warmed up and comes in motion and you are less prone to injuries. It is important not to over strain your body especially when you are a beginner and starting an exercise program. When lifting heavy objects like in a gym it is very important to lift them correctly, with knees bent and your back and abdomen straight under supervision of your gym coach.

What can a sports injury specialist or doctor do?

Prescribe muscle relaxing medicines to cure abdominal strain.
Use ultrasound and laser treatment.
Prescribe you to rest till the injury is cured.
Prescribe some exercises to do 3-4 times a day to cure injury fast.
Prescribe some prevention tips to avoid re-injury.
Give you a anti-inflamatory injection if there is inflammation of the tendon.
Operate if it is bad enough.

2009-01-07T04:27:00.000-08:00

Calisthenics - Calisthenics Workouts and Exercise Program for a complete fitness workout routine

Calisthenics exercise are also known as body strengthening exercises. Calisthenics is a type of exercise consisting of a variety of simple movements usually performed without weights or some other equipment that are used to increase body strength, endurance and flexibility using the weight of one's own body for resistance. Calisthenics has been originally oriented from gymnastics. Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems during which states mandated physical education systems.

Calisthenics workout help to raise your fitness levels by strengthening a variety of muscle throughout your body, including both the cardiac and skeletal muscles. By raising heart-beat rate, they contribute to improved heart health and lower risk of cardiovascular disease.

Calisthenics is performed on stage therefore requiring detailed choreography and often under limited space conditions. In addition to the team events there is also a solo activity known as the Graceful Calisthenic Competitor or Graceful girl. "Graceful girl" is designed to enhance the dancers grace and poise, flexibility, appearance, ability to interpret music into dance and dance ability.

Calisthenics Exercise

Calisthenics exercise concentrate on specific areas of the body. For example, situps target the abdominal muscles, while push-ups concentrate mostly on the pectoral muscles. Other examples, include jumping jacks, any floor exercises or gymnastics and leg lifts.

Calisthenics exercise is evaluated, each with specific time parameters and specific exercise form mechanics. Everyone must exercise till any of the following things occur - either muscle failure or time completion - whichever occurs first. The goal of all the persons here is to do as many "good form" repetitions as possible in the time allotted or when muscle failure is reached.

NOTE FOR PERFORMING CALISTHENICS WORKOUT MORE EFFICIENTLY

While performing calisthenics a proper routine must be followed, otherwise the person will lead to injury. Exercise routine is strictly enforced during the calisthenics training. You must take atleast a 3 minute break between each calisthenics workout.

How can I reduce my excess of weight by doing Calisthenics?

In order to reduce your weight fast by calisthenics, it is very important to follow a strict calorie-controlled diet plan, containing an adequate supply of essential nutrients like carbs and protein, as well as a full range of vitamins, minerals and herbs. And if you combine that strict calorie controlled plan with calisthenics workout and your weight reduction would beverly fast. Remember, a well-nourished body loses weight faster. In addition to this, for more better results if you write your weight loss stats for every week then when you will see your weight loss stats afterwards (that you had lost so much ponds of weight), it would be a great source for increasing your motivation towards workout.

Some of the Calisthenics Workouts that you can perform:

Dumbbell Calf Raises

SETUP: Hold a dumbbell in your left hand and stand on top of a box, heels hanging off the edge. Maintain you balance by grasping a sturdy object or wall, and lift your right foot so that you are standing only on your left foot.

MOVEMENT: Flex your calf to raise your body, then lower to the start. And repeat this four times.

Shoulder Press

Sit on adjustable bench after setting the back to an 85-degree angle. Grasp a dumbbell in one hand and position the weight beside your shoulder, with your palm facing forward. Place your fee hand or your waist and spread your feet comfortably to maintain balance. Press the weight upward to full around extension, pause briefly and then lower the dumbbell back down to the starting position; repeat complete 8-12 repetitions and then switch arms for the same amount. Perform 2-4 sites per arm.

Push-ups

Push ups exercise is mainly performed for building chest, shoulders and triceps. Lie face down on the floor hands about shoulder width apart keep your palms turned inward slightly, push-up until your arms are straight, lower and repeat for reps.

To make it more difficult elevate your feet. Also, try different hand placements (closer together or farther apart). They can also be done between chairs, this was the favorite exercise of Charles Atlas. Another variation is Dips between parallel bars.

Shrugs

Stand upright, holding a dumbbell beside your thigh in one hand with your palm facing in. Place your free hand on your hip and spread your legs to hip width to maintain your balance.

Keeping your torso erect, lift your shoulder upward in a shrugging motion. Pause briefly at the highest comfortable point and then lower the shoulder back down to the stretched starting position and then repeat the whole procedure. Remember to keep your arm straight at all times. Complete 10-12 repetitions and then switch arms for the same amount. Perform 2-4 set per arm.

Hyper-Extensions

Use hyper extensions for your calisthenics workouts. Hyper Extension bench should be used for this purpose. If your gym doesn't have one, lie force down, crosswise, on a high bench so your torso is over the edge of the bench. Have your partner hold, sit, or in some way place resistance on your legs to counter balance the weight of your torso.

Place a light weight behind your neck and bend over at the waist. Slowly, raise your torso using your erector spine muscles untill your have come as high as possible. That should activate the greatest percentage of momentarily available muscle fibres, but to ensure that they were responsible for raising your torso, hold the fully contracted position for a distinct pause before lowering yourself slowly, in 4 seconds, back to the starting position. Repeat for your ISR, and then decrease the resistance and perform four more.

Grip Exercise

To build forearms and hand strength. Use a pocket hand gripper (which will get easily from any store which keeps sports and bodybuilding related things), or a hard rubber ball that fits in your hand, squeeze as hard as you can, relax and repeat for many reps.

2009-01-07T04:25:00.000-08:00

Different Types of Stretching Techniques for Being Fit and Fine

Stretching is an exercise that is particularly designed to extend the muscles and limbs to their complete and full extent. It helps in the expansion of the muscles and limbs by widening or lengthening and is comprehensive to the overall fitness of the human body.

The main purpose of stretching is to provide enough stability and flexibility to the body and act as a simple and helpful tool before commencement of rigorous exercises. It helps to lengthen the muscle tissues of the body and helps in easy muscle performance.

Even after knowing the benefits of stretching, people and athletes sometime tends to ignore this very useful and simple activity. This is a great home exercise that is beneficial for the purpose of warming up the body and reducing the threat of connective tissue and muscle injuries.

Stretching can not alone be helpful to the cause of great muscular development but it can be useful for warming up and toning up the body. Rigorous exercises must be preceded by stretching to ensure optimum utilization from the workout at the gym.

Stretching can be done for 3 times a week and must not be less than 20 minutes per session and must be done slowly and carefully as strong and fast movements can lead to pain and injury. The number can be increased with the passage of time but can not be assumed to deliver all the benefits of rigorous exercises alone.

Types of Stretching:

Side Stretch.
Forward Bend
Downward-Facing Dog
Quad Stretch
Cobra
Child's Pose
Hip Stretch
Corpse Pose

The two basic Types of stretching exercises are the static stretch and the Ballistic Stretch.

Precautions/ Steps before commencing stretching:

Warm-up is a must before stretching as it helps in the lubrication of the joints and warms the body muscles.
Do it sensitively and do not over-stretch as that can lead to injuries.
Stretching must not be done in case of stretch torn and injury to the muscles.
Stretching must be under the guidance of a certified trainer in the initial stages.
The stretch must be for a period of 20-30 seconds to maximize benefits.
Cool-down and relaxation of the body must be done after stretching.

2009-01-07T04:24:00.000-08:00

Fitness

24 Hour Fitness is a Health club chain with a weight loss plan with over 300 clubs in 16 states of USA currently catering to more than 2.7 million members. It is the largest health club in the United States and is the World's largest privately owned and operated fitness center chain that was initiated way back in 1983.

By 1994, it was acquired after its partnership with an investment banking firm and the name 24 Hour Fitness was born. The primary focus of this health chain is Exercise and diet plans are secondary. The company has expanded itself into Europe in recent years and now also boasts of clubs in five Asian countries. The company provides over 13,000 classes offering exercise programs and fitness workouts to suit everyone's taste and style.

Personal Training:

The chain uses a line of dietary supplements developed for the APEX Fitness Group and the trainers uses the 24/5 Complete Personal Training programs to create a customized program. The intake of food, resistance exercise, cardio exercise and supplement recommendations are monitored and modified keeping individual goals in mind and diet plans are created differently for the client.

Types Of Clubs:

Active: These clubs are usually up to 25,000 sq. ft. and generally includes free weights, group exercise, cardio, locker rooms, personal training, steam room and a club for the kids.

Sport: A little larger club, usually 35-50,000 sq. ft. and generally includes all of the benefits of an active club in addition to basketball and a pool.

Super-Sport: These include all of the services of the Active and Sport clubs in addition to tanning.

Ultra-Sport: These are the largest of the chain's clubs, generally over 100,000 sq. ft. They include all of Active, Sport and Super-sport's services in addition to volleyball, squash, racquetball, rock climbing, massage, indoor running track and executive locker rooms.

The monthly fee of the club ranges from $28-$34 per month along with a registration fee. Fees are automatically deducted through electronic transfer from the checking account or via a credit card.

The fact that the health of an individual can be only monitored in a particular period of his age is wrong, as health is a continuing phenomenon and one can always look to monitor his health at all times to be ensured with a healthy body and mind.

2008-12-09T20:12:00.000-08:00

Weight lifting is not only about getting physically stronger so that you can lift more weight. Here are some of the many benefits that a well-planned and well-executed weight lifting program can bring.

Increased muscle mass and strength

A well-planned weight lifting program that trains all muscle groups leads to increases in muscle size and strength. In contrast, endurance activities do not produce significant changes in strength or muscle mass. Research has shown that a basic weight lifting program lasting just 25 minutes followed three times a week can increase muscle mass by about 1 kg over an eight week period, while lean mass gains of 20% of your starting body weight are common after the first year of training.

If you want to start a weight lifting program then go to our weight lifting program section.

Strengthened tendons and ligaments

Weight lifting increases the strength of the tendons and ligaments and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments, thus causing an increase in their structural strength.

Avoiding age-related muscle loss

Muscle mass and strength tend to decrease with age. Without strength training, adults typically lose 2.3-3.2 kg muscle every decade. Muscle loss occurs mainly in the fast twitch (FT) muscle fibres, which are involved in strength and explosive activities. This cannot be prevented by cardio-vascular exercise - only weight lifting maintains muscle mass and strength as you get older.

Increased bone density

Weight lifting improves bone strength and increases bone protein and mineral content. Studies show that the bones under the most stress from weight training have the highest bone mineral content. For example, it has been shown that there are significant increases in the bone mineral content of the upper femur (thigh) after four months of weight lifting? A US study found that women who followed a weight-training programme twice a week for one year developed 76% more bone strength than those who did no weight lifting. These findings therefore suggest that weight training reduces the risk of osteoporosis and bone fractures.

Increased metabolic rate

Weight lifting increases the resting metabolic rate (RMR) - the energy required for tissue maintenance and essential functions. This is due to the fact that weight lifting increases muscle tissue, which has a higher energy requirement than fat tissue - i.e. muscle tissue is metabolically active. People who weight train therefore use more calories throughout the day. Research has shown that adding 1.4 kg muscle increases the RMR by 7% and our daily calorie requirement by 15%. Weight lifting also increases exercise metabolism. At rest, 0.45 kg muscle tissue requires 35 kcal/day. During exercise, energy expenditure rises dramatically - five to ten times above the resting level. Thus, the more muscle tissue you have, the greater the number of calories expended both during exercise and at rest.

The reduction in metabolic rate experienced by most people as they get older is largely due to a loss of muscle tissue. This loss accounts for the 2-5% decrease in RMR/ decade experienced by non-exercising adults, which may translate into unwanted body fat gain. Therefore, strength training is an excellent way of preserving muscle mass, preventing a reduction of metabolic rate and avoiding fat gain with age.

Reduced body fat

Without exercise, adults gain on average 7 kg of fat every decade. Weight lifting can help reduce body fat by increasing RMR (see above) and therefore daily calorie expenditure. One study found that weight lifting produced a loss of 1.8 kg fat after three months of training, despite a 15% increase in calorie intake. Another study of 282 adult beginners found that after eight weeks of weight lifting and aerobic exercise, they lost almost 4 kg fat and gained 1.4 kg muscle - a significant improvement in body composition.

Reduced blood pressure

Weight lifting has been shown to lower both systolic and diastolic blood pressure The effect is even greater if weight lifting is combined with aerobic exercise An American study found that a combination of two months of weight lifting and aerobic exercise resulted in a decrease in systolic blood pressure of 5 mm Hg, and diastolic blood pressure of 3 mm Hg.

Reduced blood cholesterol and blood fats

Studies have demonstrated improvements in blood cholesterol and blood triglycerides (fats) as a result of several weeks of weight lifting.

Improved posture

Weight lifting greatly improves overall posture, as well as correcting specific postural faults. A number of factors influence our posture, including skeletal structure, basic body type, strength and flexibility. Obviously, the first and second factors are controlled by our genetic make-up and cannot be altered. However, strength and flexibility can be changed through training or disuse (i.e. increased or decreased demand). Imbalances in these two components lead to postural faults, but these may be corrected through specific bodybuilding exercises and stretches.Improved psychological well-being

Consistent weight lifting helps to reduce stress, anxiety and depression; uplift your mood; and promote more restful sleep. It may help decrease muscle tension due to the intensity of the muscular contractions. It also improves body image, which has a major effect on psychological well-being. Participants report that they have more energy, greater confidence and that they are prouder of their appearance.

2008-12-09T20:07:00.000-08:00

Bodybuilding Contest Preparation

The most significant factor to prepare for the healthy and intellectual body building contest is managing diet and training.To initiate it, the prime thing a body builder should do is avoid putting on over 15 to 20 pounds of excess than permissible body weight for the particular contest he is preparing for, during the off season training phases. He should achieve it with steady low level aerobic workouts i.e. less than 70 percent of optimal Heart Rate done during the mornings before having the breakfasts for improved targeting of fat mobilization and the appropriate diet. Gaining bodyweight with the help of fat-rich diets is an obsolete method now as fat consumption is just not good for anybody.Sufficient time should be allowed for preparing to shred off excessive body fats gradually, and thus sparing the lean muscle mass. The body composition test should be initiated for using that measurement method every week to observe the fat loss. The body builder must ascertain his dietary needs to scheme his calorie requirements for enabling him to reach at the weight and body fat proportion that is actually required on the day of the contest. This is necessary for the total amount of calories required to sustain the body weight based on his lean body mass, body fat proportion as well as the activity levels. The body builder's tentative activity level on the basis of his recovery heart rate is: 100 BPM would burn 500 cal per hour of training, 115 BPM would burn 750 cal per hour of training and 125 BPM would burn 1,000 cal per hour of training.A void making the radical change in your calories intake, drop calories scarcely up to 500 calories per day at the most. Such calorie drop should be in the form of carbohydrates while on the low fat diet and ensure sustaining the protein intake of one to one and a half gram per pound of body weight as you need losing only 1 to 2 pounds per week. The contest date has to be ascertained well in advance to attain the targeted contest weight without having undergone intense dieting at the cost of your heard earned muscles anyway Once the diet is attained to the desired limits avoid changing it unless otherwise required during the pre-contest training. In case it is necessary, just remember 500 calories per day mostly from the carbohydrates. At such time the dietary fat should be at the minimum levels. For diminishing the body fats, add a set of 20-25 preps per muscle group each workout which would lead you to notice the body fat reducing whereas the lean muscle weight improves. If the body fat is not diminishing after another week, again add further sets of 20-25 reps and see the result. Ideally you should initiate with additional set per exercise and count measuring the body fat every week. Maintain doing low level aerobic workouts consistently besides posing as you would be needed posing not only for practicing but also for educating the muscles shrinking to the optimal capacity. This makes you look harder.

2008-11-21T10:51:00.001-08:00

How to develop a Bodybuilding Program that is right for you

The synergy of three components of any successful exercise program that work together for to help strengthening your metabolism and provide you the best results; that include building lean muscles, reasonable cardiovascular exercise and the proper nutrition. It is essential considering the strategies required for undertaking the most ideal and successful strength training program. People are usually found to be looking for the best exercise for toning, and in fact there are no specific exercises for toning. Muscle tone is just the lean muscle without fat in and around it and the muscle is perhaps the only place where the fat is burned. Building of muscle is rather recommended even if you desire to have the leaner and toned look of your body. Once you gain the desired muscle mass, you can easily switch over to the maintenance program using machines for free weights.

Adding just 3 pounds of muscles would permit you to burn 5250 calories in excess per month just without doing any extra activities. This is equal to one and a half pounds of extra fat burned each month, or nearly 20 excess pounds each year. Three vital factors are required for optimizing your strength-training program. To start with, record your workouts in some pocket size notebook and take it with you at the gym also, jot down each sets or repetitions and weights that you do at the gym. It is rather difficult to maintain consistent progress unless you know the previous day's workout. This is supposed to be the simplest and yet the best strategy worth considering.

The next factor is developing new and lean muscle tissue, your muscles must be challenged until they are fatigued or what is known as the momentary muscle failure - the point at which you are unable to complete the next repetition even while using the strict form. Thus if you are doing the sets of 20 repetitions, you should choose the weight that permits you to easily finish the 20 repetitions and no more. Most of the people merely waste their times at the gym by not challenging their muscles or by randomly choosing weights. On the contrary better select the weight that needs your muscle to work with optimal strength and you would get the best results for your attempts.

Ultimately once your body has adjusted to the weight lifted during the earlier workouts, ensure further progress by attempting more in each of the following workouts. This mechanism is called the progressive resistance i.e. improving the amount of weight or the amount of repetitions with the same weight from one workout to the next one. Our bodies would only modify in retaliation to the greater challenge as compared to the one tackled earlier. Think of body's response to the sun exposure for getting better understanding, wherein the skin simply darkens for resisting itself from burning. And when again exposed to the sun, it does not require darkening further since it is already protected. The same way the body responds in the same way, it gets stronger and add new muscles only when they are challenged afar its earlier threshold. By the way, if at any time you wish switching over to the maintenance program, use machines or free weights twice to thrice every week by selecting the weight that is comfortable for 12 to 15 repetitions and maintaining the same weight consistent from one workout to the subsequent.

2008-11-21T10:49:00.000-08:00

Misconceptions on Bodybuilding

Body building exercises include strength training or power training as well as some aerobics. Body building is basically done for improving the body muscle mass. Numerous hypes and advertisements suggest statements to swindle making us doubt whether we are using proper training techniques and diets. They are nothing but just body building myths that are mostly misleading or vague and lead people induced to buy hopeless products and ultimately train less effectively and thereby producing poor results. Given below are some of the most commonly used misconceptions regarding body building.

Lifting weights never work the heart
This is of course wrong information as by lifting weights with moderately brief resting periods of 1 to 2 minutes would indeed raise the heart beats pretty over the hundred counts each minute. For instance, performing the thorough leg workout with the brief interval between the sets will positively make the heart rates working profoundly. The heart will contract faster and the total cardiovascular system would rise providing you the ultimate body workout. Any rigorous weightlifting session that lasts 20 minutes or more than that with brief stop over of 1 to 2 minutes is the ideal workout with the sound weightlifting session.

The muscles would turn to fat when the training is abandoned
This is the also the total misunderstanding as in fact, when the person gives up training, the muscles usually contract and ultimately soften up, but if the calorie intake is reduced by keeping the diet lean, the person would hardly gain even a pound excess. Ensure to diminish the calories consumption while maintaining the lean diet in case if you are not really doing any physical activities. All the surplus nutrients that have been ingested are stored as fats and are difficult to shred out. Actually mere 5 gm of excess fat daily stored in the system over 365 days would end up extremely odd by the year end. Hence regular physical activities are recommended to be done with maintained diet plans.

Getting big by slicing all at a time
In rare cases the persons with great genetics grow big while remaining comparatively sliced. But the general people have to gain optimal muscle mass to the best possible by consequently slicing down the body fat amount for attaining the desired shape.

Body building may stop the child's growth
This is partially wrong thinking as of course is the child of 12 year is lifting the excessively heavy weights on routine basis; there are chances that his growth spurt is affected. But if the child lifts light to moderate weights under strict supervision in proper form, it would help him strengthening the bones besides improving his cardiovascular abilities.

Weight lifting makes big faster
Lifting weights only cannot make anyone grow his muscle big enough. The perfect combination of three main elements can only help getting the muscles bigger and harder. For this, plenty of proteins and complex carbohydrates are required to be ingested accompanied by proper rest periods allowed to the muscles for restoring and grow thoroughly.

Steroids and supplements help getting big
This is totally wrong conception as anyone is not recommended taking steroids or supplements without researching its pros and cons. Further, taking any such elements without good workout routine is of no use, anyway.

2008-11-12T10:27:00.000-08:00

Bodybuilding Tattoo - A Way of Body Modification

A tattoo is a mark made by inserting pigment onto the skin, in technical terms, tattooing is micro-pigment implantation. Tattoos may be made on human or animal skin. Tattoos on humans are a type of body modification. They first came to prominence in the 17th century. They depicted exotic far from eastern lands like China . Earlier, they were designed to excite audiences that give them an attractive look on their body. But now, these are being professionally used with different type of look depending on the purpose you want to show it. Like for rock hard looks, different types of tattoos are there, for love emotions they have different design etc .

Body building Tattoo addicts all over the world and now they are breathing a sigh of relief as they have Instant Access to thousands of gorgeous body building Tattoo Designs over Internet. You can easily browse the design of body building tattoo from the comfort of your home. What all you have to do is, just find the tattoo you liked most, take print out of that design and bring it to the tattoo artist. And now you just have to wait for sometime and a rocking body building tattoo will be there on your skin. And you can be sure that no one else has the exact same design of your tattoo as new designs are being added regularly over internet and you can download any design whenever you want.

Body building tattoo is not only for those who are involved with great body building events or for any body builder, but anyone can get their skin designed with these, it will even give you inspiration toward considering and building up your body. And you will enjoy too by having it on your skin. You must decide and then choose which design of body building tattoo you want. So, how will you find a perfect tattoo? The secret is to browse through a lot of body building tattoo ideas before you settle on one. All tattoo decisions should be made based on careful consideration in peace so as to get a perfect one that you can retain forever also. After this, when you will have a perfect design of body building tattoo, get it designed on your skin and then you will definitely feel a good sense of excitement as you have got an added precious attraction on your skin and will surely centralize many eyes on that.

2008-11-12T10:23:00.000-08:00

Natural Bodybuilding

One would always wish to shape his body with beautiful curves and large muscles exactly like that of the professional body builders. But for making such dream come true, one has to follow and practice body building workouts and exercises besides altering his food habits and resting notion. The body building involves rigorous training and exhaustive exercises on the different machines on regular basis. Hence if the person is serious enough to build his body same as any renowned professional body builder, he should rather opt for the natural body building process.

Natural body building workouts demand several factors including the discipline and is considered as the most essential part of the process. Excessive exercising may keep your body from recovering and growing as faster as it could have otherwise. Simultaneously exercising very less or the undisciplined approach to the required diets would also restrain your growth as well. Through exploiting your skill and energy towards the implementation of your desired training goals, you can easily grant your body the ultimate amount of growth incentives.

Discipline in general is rather required for attaining the desired goals in natural body building anyway. There may be various commotions around and hardly any required time for doing just everything that you desire. But if you are disciplined enough, you can definitely strain through such complex alternatives and create properties. Discipline encourages you maintaining the preset targets without spontaneous divergences that could obstruct your track. All you are required to do is just stick to your workouts and recommended diet plans without hopping even a single day by any means.

The natural body building workouts generally comprise of a couple of basic factors such as resistance training and cardiovascular exercises. The cardiovascular exercises promote you to burn calories and achieve fat loss, whereas the resistance training on the other hand would help you building muscle through workouts on the muscle groups in the body by using free weights during the exercise sessions. Such free weights entail dumb bells and barbells. As the body builder one has to undergo the free weights exercises as much as from three to five times every week, however the frequency may increase in case you intend to participate in any body building competitions. It is equally important to do some cardiovascular exercises such as biking or jogging for at least three to five times per week simultaneously.

While undertaking the natural body building program you may be required to spend around thirty to forty five minutes per session in the initial stage, for working out with the free weights. However, mind that exceeding such time frames may prove to be dangerous to the body as overexerted muscles may get injured faster. Besides this the weights being lifted by you should neither be lighter nor very heavy against recommended parameters. Always try to go for the recommended weights only so that you can easily go for four to six repetitions per set of exercise session. Resting for at least 2 to 3 minutes between each set is the most important factor for permitting the muscles to recover properly.

2008-11-09T06:26:00.000-08:00

Information, Facts and Great Tips on Bodybuilding, Exercise, Workouts, Supplements, Weight Lifting and Fat Burning

Sometimes when you're doubtful about the authenticity of information on body building it's a challenge to pick the outstanding recommendations from the bad advice. There's so much wordiness on body building that it's often very hard to know from where to start. The purpose of this site is to bring the benefits of various nutritional, bodybuilding and weight loss supplements to your attention so that you may be aware of some additional tools to build rock hard muscles and become a true bodybuilder.

You will find here all loosing weight, mass gaining, weight lifting and body building products with the finest ingredients. There are also many tips on weight lifting, bodybuilding, fat burning, gaining weight, losing weight and much more..Plus there are really cool special offers just for you on almost all the items. Plus there are also many for almost every body part and many useful supplements like and many other.

We have also just now added our too to provide you tips on how to cure different injuries, their symptoms, what prevention tips you can take against them and much more..

It’s never too late and never the wrong time to start exercising. Or, maybe you already exercise, but need some advice or upgrading regarding your health & fitness equipment. Home fitness machines are a way of exercising that comes with the convenience of being right at home!

has become popular in recent years and health & fitness equipment and home fitness machines continue to be a common mode of exercise. Convenient, safe, and effective, home gyms are very practical.

2008-10-26T00:25:00.001-07:00

Home Gyms

Bring professional equipment into your home with your own home gym. Multi station home gyms would be the investment for lifetime. The best home gyms are available to you online and the benefits of universal gyms will soon outweigh the price you paid in the beginning.

You may be thinking that home fitness machines or health & fitness equipment will be too expensive for you. Well, not to worry! As with almost anything, there are discounts available for home gyms.

Health & fitness equipment is available at wholesale cost or as refurbished merchandise. just be sure you know what you're getting yourself into when you purchase a new machine, total home gym or any health and fitness equipment.

Multi-station home-gyms are designed to give you the same workouts you would get on all the machines at a fitness club. Used home gyms are also available at a portion of the cost of new home gyms, so be sure to check into used equipment.

The longer the warranty, the greater the confidence that the manufacturer has in its product. At bodybuilding4u.com, we only choose models from manufacturers who build quality products and back them with substantial warranties.

Browse through the different multi-station home gyms and choose the one that suits you best and for your needs.

Remember! You may be able to find a great deal on used multi station gyms on eBay.com...so don’t forget to browse the auctions.

Also, remember that all companies offer convenient shipping to most destinations in the US, UK, Canada and worldwide. Good prices and convenient shipping at your fingertips.

2008-10-26T00:20:00.001-07:00

Ab Rollers

One must choose a perfect abdominal machine that has capacity to provide most effective and best exercise to people. It's very simple to use Ab rollers for this purpose. Exercise with ab rollers are really useful in strengthening the muscles of abdominal and trim your waistline. This fitness equipment gives strength to the body by toning ab muscles with low impact and smooth motion. You can get rock hard abs by using ab roller with five minutes daily exercise.

There are plenty of advantages involved in exercising with ab rollers. Like, you can easily do abdominal exercise at home instead of gym. Along with the convenience, it's also very effective and useful method in strengthening the abdominal muscles. Ab rollers provide maintenance to the neck and it keeps one relax during performing any exercise. Many ab rollers are available in order to serve you for the respective purpose.

Some of the commonly used ab rollers are:-

Double Exercise Wheel Ab Roller, best for Toning and Strengthening Abs.
Ab Roller with additional elbow support targeting both lower and upper abdominal.
AB Roller Exerciser Bench, made of PVC, ABS and Steel gives a great comfort to exercise the abdomen and simultaneously strengthens thigh, arm and back.
Ab Roller Pro with positioned curved bars gives you elbow support as well as keep you comfortable during workout.

Various abdominal exercises are there which can be done with an ab roller. Some of the effective exercises that can be performed with it are: First of all you have to lie on a mat, place your hands on frame, feet flat on the floor and head against the ab roller pad. Then perform these exercises:-

Basic Crunch –. Using your abdominal muscles, raise your shoulders up to around 45° and then lower them back down to mat, and repeat.

Oblique Crunch - Drop your legs to one side and raise your shoulders up to around 45° and then lower them back down to mat. Repeat with your legs lowered to other side.

Raised Knee Crunch and Oblique - Keeping your knees together and back flat, curl your legs up (and to the side for oblique) with your thighs at 90° angle to your back. Raise your shoulders to about 45° and then lower them back down to mat.
Raised Straight Leg Crunch - Keeping your legs together, raise your legs straight in air. Then raise your shoulders to about 45° and then lower them back down to mat
Bicycle Crunch - Lift your legs and peddle them while simultaneously raising your shoulders to about 45° and then lowering them back down to mat.
Double Crunch - With your knees bent, lift your thighs to an angle of 90° in back direction. Then raise your shoulders to about 45° and simultaneously moving your knees toward chest. Then lower your back to mat and return your legs to same angle of 90°.
Scissor Crunch - With your legs straight, raise your shoulders to about 45° while simultaneously crossing one leg over the other. Perform this motion with both legs while raising and lowering your shoulders.

So, what are you waiting for? With all above explanations you have understood how much attractive part your abs play in your body and ab rollers are the best way to keep them attractive. So, without wasting your precious time, get them now.

2008-10-26T00:19:00.001-07:00

Body Building Recipes

Body building requires total physical as well as nutritional check. When the person is able to fulfill his physical exercise routine, the immediate next thing he requires to check out is the properly balanced nutritional diets that the person takes for complementing his body building routines. We all know that the over training of body building never helps improving the physical conditions anyway. Harder training when accompanied by proper rest and sufficient sleep can definitely help you achieve the desired goal easily. Foods like eggs, beef, fish, cheese, milk, nuts, beans and some whole grains are considered to be the excellent sources of protein for the body. Hence ensure that you include any of such food in your routine diet plans. Besides, these also ensure that you properly include foods with carbohydrates and sugars as well. Though not all the foods that are rich in carbohydrates would work positive to your body building routines, most of them may contribute boosting the transient energy levels.

But body building recipes could perhaps make the miracle. While making the body building recipes, one of the most usual misconceptions is that the person is required to significantly raise his protein consumption for building up his muscles. Some are found to be even going extremes and literally make their complete diets comprising purely of protein. On the contrary, there are people who believe that consuming excess protein could damage the body. Excess protein in the body building recipes could cause the great amount of strain on the body organs especially like kidneys. When the person has excess protein in his bodybuilding recipes, his body is believed to generate lots of ketones [organic compounds like propanone/acetone] that are toxic to the body. In turn the kidneys have to work harder in order to expel the ketones out of the body. Now when the kidneys are working harder than normal for expelling out the ketones, the body is compelled to lose water too. If the body loses excessive water, like typically if you sweat more while exercising, the body could lead to dehydration - means the deficit of water in the body. Dehydration makes the body lose electrolytes and develop exhaustion, giddiness and casual arrhythmias.

Ideal body building recipes are generally composed of the perfect balancing of the carbohydrates, fats and the proteins in the routine diets. The most essential thing worth remembering while making the body building recipes is that you would not be able to improve your muscle mass by simple raising the protein consumption anyway. It is also vital that the person should improve his total calories consumptions. The person is required to improve his exercise standards while using his body building recipes. As revealed by the 1992 specific study, if the person increases both his protein and calorie consumptions but sustain the activity levels, he would gain the muscle mass and fats as well. While preparing the body building recipes however, one should not anyway, follow the propaganda made by different players in the markets. The most essential facts that are required to be accepted like for building better muscle mass, it is necessary to keep the body healthy and effectively functioning on regular basis.

2008-10-25T23:57:00.000-07:00

The Disadvantages & Dangers of Steroids

The Steroids are considered to be the synthetic derivatives of the male sex hormones called testosterones that are usually taken for improving the muscle strength and size. Testosterones are generated by male and females but females generate comparatively much a lesser amount of it. Testosterones help building tissues and muscles in the male bodies. Steroids boost the muscle building process by enhancing the quantity of testosterones in the body.

Steroids are also considered to be effecting the growth of reproductive organs, enlarging penal length and restrain as well as development of pubic and facial hair. Most of the people opt for the steroids because of the fact that steroids help them increase their mass and lose fat faster. However, steroids are believed to cause various negative effects also. When combined with weight lifting steroids are believed to improve the muscle building process of the body. However, the physical and psychological damage that is usually caused by the use of steroids far overshadows all the probable advantages.

Steroids are believed to be effecting in the human body in various ways beginning over several days. The basic use of steroids in the healthcare is for diminishing the inflammation and several other disease symptoms. Steroid inhalers have the significant role in decreasing deaths due to asthma, local steroid injections are useful for treating the painful joints and ligaments, steroid creams are widely used for treating eczema and other inflammatory skin conditions. Steroids make the entire immune system in the body less active. Steroids are considered to be the vital anti-inflammatory drugs.

The apparent effects of steroids usage are quite a few that incorporate the raised blood pressure, reduction in levels of HDL, the good cholesterol, obliteration of liver, contraction of testicles in males, contraction of breast and uterus in females, infertility and impotency in both males and females, and irrepressible change in the moods that include both gloominess and belligerence. Irrespective of your interests or goals, the use of steroids should be averted to the extent it is possible. Knowing and employing the strength training and nutrition standards that are educated, besides being steady in the training program are the means to muscle size and strength improvement and good health, even more significant, with no fatal side effects. As per the reports revealed by the United States Department of Health, there are some proven and probable side effects that include:

Acne, abdominal pains, violent and fighting behavioral moods, anaphylactic shock, baldness, female danger, irretrievable, black tarry stools, unusually bleeding, regurgitate with blood, unpleasant breath odor, bone pain, breasts swelling and soreness, breast cancer, chills, fluctuating cholesterol levels, death, depression, diarrhoea, edema - accumulation of morbid fluid, fetal damage, fever, gall bladder stones, inhibited growth, persistent headaches, delayed healing of injuries, heart attacks, high blood pressures, irreversible hairiness, hives, hypocalcaemia or excess calcium levels, impotency, disturbed immunity system, insomnia, jaundice, kidney diseases, lethargy, liver diseases, irregular menstruation periods, muscle cramps, muscle tendons, ligament injuries, nausea, oily skin condition, painful male reproductive organ or priapism, increase in prostate glands, purple-red blemishes on the body inside mouth and nose, rashes, septic shock or blood poisoning, sexual problems, sore tongue, infertility, stroke, testicular atrophy, urinary related problems, and weight gain or weight loss disorders.

2008-10-17T22:23:00.002-07:00

Information:

Animal stack is a body building supplement used for increasing muscle strength and muscle size. It is specific product made for hardcore body builders. There are 8 different stacks in this formula. They are prohormones, growth hormones, lutenizing hormone, thermogenics, DHT blockers, estrogen blockers, liver support and vitamins and minerals supplementation. Animal stack body supplement is used for increasing muscle strength. It has a strength anabolic formula available in individual packs. Each pack contains effective doses of ingredients, which help to increase the strength and performance of body.

Nutrients Present in Animal Stack

Nutrients available in animal stack supplement are androstene, 19-nor-andro, tribulus, chrysin, ornithine.

Dosage for Animal Stack Supplement

Take one animal stack pack daily for 21 days. During training period take this pack 30 minutes before doing exercises. During non-training period take it on an empty stomach between meals. Do not exceed recommended dosage. Take recommended dosage of animal stack to avoid side effects. Consult doctor immediately if there are any side effects due to usage of this animal stack body-building supplement.

Ingredients in Animal Stack

Ingredients used in this animal stack are gelatin, dicalcium phosphate, whey, lecithin, microcrystalline cellulose, stearic acid and magnesium stearate, zinc, chromium picolinate, vitamin C, pyridoxine, magnesium, longjack extract, avena sativa extract, calcium D- glucarate, B- sitosterol, Dindolymethane, milk thistle extract, saw palmetto extract, tribulus extract complex. There are total 8 different stacks available in this formula and ingredients will differ in all 8 different stacks. Quantity of ingredients also varies.

Uses and Benefits of Animal Stack Supplement

Benefits of Animal stack supplement are as discussed in this paragraph. Animal stack helps in protein synthesis, lowers protein degeneration, promotes amino acid uptake in muscles, and enhances amino acid and glucose transport in muscle cells. It also supports the liver, provide mineral vitamin support to the muscles, and increase luteinizing hormone, increases energy for animalistic performance in gym, boosts the testosterone levels naturally, growth in hormones and increase in IGF levels are some benefits from this supplement.

Side Effects of Animal Stack

Individuals under age group of 18 should not use this Animal stack supplement. Pregnant women should not use this animal stack. Side effect caused by the usage of this Animal stack supplement is hair loss. It should be kept away from children. One should discontinue the usage of this animal stack if he or she experiences symptoms like sleeplessness, nervousness, nausea, loss of appetite, etc. one should not take this animal stack supplement more than the recommended dosage. Take an advice of your doctor before using this Animal stack supplement to avoid side effects.

2008-10-17T22:23:00.001-07:00

Andro Supplements - Side Effects - Andro Ban

What are Andro Supplements?

Andro supplements include androstenedione and androstenediol. They are precedent to testosterone. Although you produce them naturally in the adrenal glands, yet they are also available as supplements. The' andro' hormones have very little muscle-building activity themselves, but the theory is that 'andro' supplements will convert into testosterone in your body and increase your testosterone levels. As testosterone - a powerful anabolic hormone which increases your strength, muscle mass and athletic performance. It is classed as a banned substance and is illegal to buy, they could therefore be viewed as a legal alternative for strength and power athletes.

Do Andro Supplements work?

Despite excessive claims made by the manufacturers, the andro supplements do not enhance strength, muscle mass or athletic performance when taken in the dosages recommended by the manufacturers. In 'The Andro Project', researchers at East Tennessee State University carried out a major study of the effects of 'andro' supplements in 50 men aged 35-65 and found no evidence to back up the manufacturers' claims. The men took part in a 12-week weight-training programme and were given either 200 mg androstenedione, 200 mg androstenediol or a placebo (dummy pill). Although testosterone levels increased by 16% after one month in those taking the androstenedione, by the end of 12 weeks they went back to normal. That's because their bodies shut down their own production of testosterone. All the men got stronger during the 12-week programme but there was no difference between those taking the 'andro' supplements and those taking the placebo. What's more, levels of the female hormone oestrogen rose in those using supplements! This could lead to feminisation over a period of time, the opposite of what male strength trainers want to achieve.

What dose of Andro Supplements should I take?

Clearly, the doses of 200 mg recommended by manufacturers of andro supplements do not raise testosterone levels nor change your body composition. Androstenedione may raise testosterone levels when taken in higher doses (300 mg), according to researchers at Massachusetts General Hospital/University of Massachesetts Medical School, but they still fail to increase stength or muscle mass.

Andro Nitrate Fuel

Click below to see more information about the product and its price.

Are there any side effects of androstenedione?

The androstenedione raise levels of female sex hormones, including oestrogen and its related compounds. This could lead to gynecomastia (breast development) and lowered libido in men. Some manufacturers recommended taking an oestrogen blocker, chrysin, to counteract this side effect. However, there is no evidence that it works. Another serious side effect of 'andro' use is lowered levels of high-density liporotein or the' good' cholesterol, increasing the risk of heart disease.

Two more good reasons not to take andro supplements are the danger of contamination and the risk of failing a drugs test. In a study carried out at the University of California, Los Angeles, all those taking androstenedione were found to have high levels of 19 norandrosterone (the standard marker for nandrolone use) in their urine. The levels were high enough to 'test positive' in a drugs test for steroids. 'Andro' itself does not produce 19-norandrosterone, so researchers concluded that the 'andro' supplements were contaminated with it. When researchers then analysed seven brands of androstenedione, they found that five did not contain the amount stated on the label while one actually contained testosterone!

Should we ban andro supplements?

At the time of publication, androstenedione is banned at Olympics but is still legal to buy and readily available from manufactures of bodybuilding supplements. It is not yet classed as an illegal anabolic steroid but a number of scientists are seeking justification to ban it. The fact that it is chemically very similar to testosterone makes it a likely candidate. However, scientists would also need to prove to drug-enforcement agencies that androstenedione builds muscle. As there is mounting evidence that it doesn't promote muscle growth, it may not receive a ban in the end and could continue to be sold under misleading claims.

2008-10-17T22:22:00.000-07:00

Alpha Lipoic Acid : Bodybuilding Supplement Reviews and Information

Information for Alpha Lipoic Acid

Alpha lipoic acid is a vitamin like antioxidant that is manufactured in body and used mainly to prevent various diseases. It is found in foods such as meat and veggies. It also helps to increase the production of glutathione which helps in dissolving toxic substances in lever. It also helps to generate the energy required by living organisms to function properly. It is soluble in fat and water. It is found in some foods like liver and yeast. It is a natural substance. ALA is a biological antioxidant that helps to slow down the oxidative damage in cells.

Nutrients Present in Alpha Lipoic Acid

Nutrients available in alpha lipoic acid are vitamin C and vitamin E, glutathione, coenzyme Q 10.

Dosage for Alpha Lipoic Acid

This ALA is available in dosages ranging from 30 mg to 100 mg tablets. If you are a healthy person then you can take 30 mg to 300 mg per day. People with specific health concerns can take 600-1800 mg per day of ALA for optimal benefits. One should take according to dosage suggested by the physician so that we can keep ourselves away from side effects and health problems.

Ingredients in Alpha Lipoic Acid

Ingredients used in this Alpha Lipoic Acid are as follows. ALA contains hydroxypropyl methylcellulose and microcrystalline cellulose. Other ingredients are salt, wheat, no added sugar, corn, gluten, dairy products, and coloring.

Uses and Benefits of Alpha Lipoic Acid

ALA is beneficial for individuals with diabetes, high level of cholesterol, cardiovascular problems, etc. ALA helps make vitamin C and vitamin E work well. It is a powerful antioxidant that fights free radicals. It is used to treat and detox the liver. It protects retina and lens of your eyes from degeneration. It reverses the aging cells of the brain. ALA is beneficial in the treatment of glaucoma. It helps to prevent brain damage in older people. It is a powerful antioxidant. It also helps in skin care. It also helps in increase of skin glow.

Side Effects of Alpha Lipoic Acid

If we take ALA in higher quantities than recommended there is a chance of nausea and upset stomachs, and some times excessive dosage may lead to low blood sugar. Some times skin rashes may also form on your body. It is better to consult a doctor immediately if you have any health problems or side effects due to usage of ALA. It is safe to keep our body away from side effects by taking recommended dosage given by the physician.

2008-10-17T22:21:00.000-07:00

Acetyl L-Carnitine Information - Meaning - Uses, Benefits, Side Effects and Symptoms

Acetyl L-Carnitine is primarily derived from the methionine and lysine amino acids and is largely synthesized in the kidney and liver of the human body. It must be carried to other body tissues so that they can use them. The content of L-Carnitine is found in abundant in cardiac and skeletal muscles which use fatty acids of the body as the chief dietary fuel.

The primary aim of L-Carnitine supplements to the human body is the oxidation of fatty acids that helps in regulating the undesired fat in the body. Fatty acids are used predominantly for energy purposes and oxidation refers to the process of burning these fatty acids by breaking them for the purpose of creation of energy. Carnitine is beneficial to carry the fatty acids past the mitochondria membrane for allowing oxidation of fats in the human body.

Some Benefits of Acetyl L Carnitine:

It helps in production of energy.
It is also beneficial for weight loss.
It slows down aging.
It prevent cataract.
It improves level of cellular energy in the brain.
Reduces depression symptoms and enhance mental performance.
Support body functions having a high demand level.

It also plays an important role in the production of energy in the body besides supporting all the functions of the body that needs high doses of energy. Carnitine is present in many food items such as grains, meat and vegetables. It is found in abundance in red meats like lamb and beef.

The human body is able to produce only a meager amount of L-Carnitine daily and that too is concentrated mainly in the skeletal and heart muscles. This may be the most needed essential nutrient in cases where its demand exceed someone's ability to synthesis it.

Those who are vegetarian are at a loss of Carnitine but that can be easily met with several Carnitine supplements available in the market worldwide today.

Side Effects of Carnitine:

Rise in blood pressure.
Heartbeat tends to get faster.
Diarrhea and fever.

Symptoms of Acetyl L Carnitine Deficiency:

Weakening of muscles.
Heart irregularities.
Malfunctioning of kidneys after exercise session.
Muscle cramping and muscle fatigue.

How much Should I Take?

Normally, approximately 2gm can be taken and the supplements of L-Carnitine supplements normally come in 250mg and 500mg.

Thus it can be summarized that Carnitine acts as a mode of transportation of carrying energy to the body and helps in proper functioning of the body. It is found in abundance in red meats and support body functions having a high demand level.

2008-10-17T22:20:00.000-07:00

Tips For Choosing Bodybuilding Supplements

Instead of wasting lot of money on the bunch of body building supplements, you truly require working out for what exactly you intend to get. None of the body building supplements can singly provide all the essential nutrients that are highly required by any body builder. In fact the body building supplement should always be used in addition to the routine diet plans but not as its substitute. The suitable body building supplement could only be determined on the basis of the physical and performance targets of the individual willing to go for it. No two individuals could be benefited equally by any particular body building supplement, so copying your gym partner would be mere wastage of money and energy in short. First you should determine what exactly you wish to gain and then select the supplements that you think would help you attaining your desired goal.

Building muscles mass is rather impossible without intense dedication, absolute hard work supported by the most effective nutrition. With the help of strong base in place one can help processing along with body building such as, Creatine, whey protein, prohormones, testosterone boosters and amino acids. Building and developing strong muscle mass for successful body building is not possible if they are covered by the layers of fat. All the excess fat in the body could be lost or burned by using different products from supplement categories that entail fat burners, stimulant free products, appetite suppressants and carbohydrate blockers. One can find various supplements that are especially designed for supporting the body building concepts. Such supplements include energy boosters and products meant for improving the conditions of person's body and mind.

Every body builder has his own goal when he starts body building. Some of them who are bulky wish to shred off their fats while others want to build the stronger body. Now what exactly one wants to achieve for his body building is entirely depended upon the body building supplement that he selects. The body building supplements affect the goals that the body builders want to attain. So it is rather necessary to know thoroughly about the body building supplements before you opt for any of them.

For getting the suitable and right body building supplement, you should better discuss with your fitness trainer before starting the body building and before choosing the body building supplements as the body building has certain rules and regulations to be followed. Only your fitness instructor can suggest you the best and effective body building supplement that can really benefit you based on your typical medical and physical conditions. There are various types of body building supplements - different for men and women.

There are a couple of things that one should obviously know regarding the body building supplements and nutrition. Body build is the process that entails the extensive array of various routines, not only physical but also mental and disciplinary. That is the reason why one should be thoroughly aware of the different kinds of foods that he consumes while aiming to build up the muscles of his body. Some of the most useful tips for choosing the body building supplements for persons who are not interested in consulting their fitness instructors they can base their choice on certain tips.

2008-10-16T12:19:00.001-07:00

Female Creatine Serum - Dosage and Precautions while Using

Creatine is used for the purpose of bodybuilding and to increase the lean muscle mass is found in the human body naturally. The Body may also receive it from dietary or food supplements that are rich in Creatine.

Creatine serum helps in delaying body fatigue by combating against buildup of lactic acid. It also helps in improving the sprint time and also is beneficial to increase the long distance endurance of the Human Body. The special formulation of Creatine serum is beneficial in protecting the joints from any stress-related injuries. This is a stable liquid that is absorbed simply and immediately into the bloodstream and then goes to the muscles releasing energy at a fast speed.

The serum is to be used in the quantity of 1 teaspoon immediately before the workout. This can be taken either with water, swallowed or taken under the tongue.

Female Creatine serum consists of natural ingredients that are made in accordance with the female body structure and requirements. It also has the benefit of no retention of water in the body and the body does not show any signs of dehydration, bloating or cramping. The serum is soluble, safe and easily absorbed by the Body.

What are the Benefits of this serum to me?

The Creatine serum is found to be 100% stable and with a shelf life of 2 years.
There is no maintenance or loading required.
This reaches the muscles of the Body in a few seconds and is 100% soluble.
It contains additional supplements that are of great use to the athletes.
It does not lead to retention of water in the body or dehydration.

Can I use the serum?

If you fall in any of the undermentioned categories, please do not use this serum, unless otherwise provided by your medical practitioner.

Pregnant women or breast feeding mothers.
People who suffers from Diabetes.
People who suffers from high blood pressure
People suffering from any health diseases or those who use any additional medications are required to consult a certified medical practitioner prior to the usage.

Ingredient Details:

The Creatine serum contains all or many of the following ingredients and depends upon the manufacturer's contents.

Creatine Monohydrate : This is used to increases strength of muscles, energy and stamina in addition to building of lean muscle mass,

Glucosamine : This is beneficial in repairing of the deteriorated joints. It also controls inflammation and pain of joints. It can be used to relieve and reverse the signs of arthritis.

Royal Jelly : It contains 8 significant amino acids and is used for the enhancement of mental alertness and helps in combating fatigue.

Vitamin B12 : This is beneficial for support nerve and metabolism of the muscles.

Ginkgo Biloba Extract : It is helpful in the improvement of the oxygen flow and circulation to the brain, heart and extremities.

Wild Yam Extract : This helps in fighting against retention of water in the body and to avoid constipation and bloating.

Soluble Bioflavonoid : This is good for improving circulation and strengthening the blood vessels and improving the liver function.

Papaya Extract : This is an enzyme that proves to be helpful for breaking down of protein into a digestible state.

Honey : This high source of glycemic helps to increase the uptake of Creatine in the muscles cells of the Human Body.

2008-10-16T12:16:00.000-07:00

Creatine - All you ever wanted to know about Creatine Health Supplement

Creatine is found to be the most researched and the common performance enhancing nutritional supplement. It is used for the purpose of bodybuilding and to increase the lean muscle mass and is found in the human body naturally. The human Body may also receive it from dietary or food supplements that are found to be rich in Creatine. Creatine is a combination of the three amino acids Arginine, glycine and methionine.

Does Creatine Really Help to Build Muscle?

Creatine does make the muscles to build but not in the manner in which people ought to believe.

How is Creatine produced?

It is a substance that is produced naturally in the human body and therefore, it cannot be classified as a drug. The use of Creatine is legal in the United States and it is widely accepted as a great food supplement all over the globe.

What are the Effects of Creatine Supplements on Body?

Creatine is found to be beneficial in the overall growth of the lean muscle mass and help the bodybuilders with required amount of energy that is required by their strong bodies. It is soluble in water and start giving the results in a short span of 5 minutes.

What's the difference between Creatine powder and Creatine serum, and which is better?

This is a point of issue since the time Creatine serum was launched. The main difference is that Creatine serum is a liquid. This is individual specific as some people like Creatine in powdered form and some in liquid form while others opt for Creatine stack which is a combination of both.

What are the side effects of using Creatine?

In acute cases, athletes have complained of gas, diarrhea and bloating with over-usage of Creatine and that was cured itself when the dosage was lowered. No long-term side effects have been proved yet.

What are the Benefits of Creatine serum?

The Creatine serum is found to be 100% stable and with a shelf life of 2 years.
There is no maintenance or loading required.
This reaches the muscles of the Body in a few seconds and is 100% soluble.
It contains additional supplements that are of great use to the athletes.
It does not lead to retention of water in the body or dehydration.

Who all can use the Creatine serum?

If you fall in any of the undermentioned categories, please DO NOT use this serum, unless otherwise provided by your medical practitioner.

Pregnant women or breast feeding mothers.
People who suffers from Diabetes.
People who suffers from high blood pressure
People suffering from any health diseases or those who use any additional medications are required to consult a certified medical practitioner prior to the usage.

Creatine for Woman

Studies have not revealed any distinction between man and women for the use of Creatine. But advice of a medical practitioner before such usage is highly recommendable.

Should I cycle Creatine?

This is still to be verified scientifically. But it is supposed that helpful effects of Creatine taper off after sometime and cycling can be done to prevent it.

Is Creatine unstable in solution?

YES , this is true. It degrades to become Creatinine eventually which is a useless substance to the human muscles. It is advised that Creatine must not be left dissolved in juice or water for a long period (6-8 hours).

The Importance of Creatine In Building Lean Muscle

Creatine is produced naturally in the body and is basically used to supply energy to the body muscles. The more muscles a person has, more is the Creatine requirements. It is produced in the pancreas, liver and kidneys before it is supplied to the body by blood. Then it is changed to phosphocreatine which acts as a strong metabolite for providing energy to the body muscles.

An Anti-Aging Supplement That Really Works - Creatine

It is surely one of the best available performance enhancing supplement that is also certified by scientifically and medical authorities of its benefits.

Creatine and Alcohol

Although not scientifically proven, Creatine and alcohol must not be mixed together as that is considered to have a lethal toll on the body.

2008-10-16T12:12:00.000-07:00

What are Creatine Supplements?

Creatine supplement is a protein, made naturally in the body from three amino acids (glycine, arginine and methionine). You can also obtain it from fish, beef and pork, although you would need to eat at least 2 kg/day to get a performance-boosting effect. In the muscle cells, it combines with phosphate to make phosphocreatine (PC). Phosphocreatine (PC) is an energy producing compound that regenerates adenosine triphosphate (ATP, a compound which provides energy) extremely rapidly during high-intensity activity. The idea with creatine supplementation is to increase your muscles' phosphocreatine (PC) content. In theory, the more phosphocreatine (PC) you have, the longer you will be able to sustain high-intensity activity.

Do Creatine Supplements Work?

Creatine supplementation typically raises phosphocreatine (PC) stores in the muscle by around 20%. In terms of performance, most - although not all studies have found that creatine supplements increase your strength (as measured by the One-rep-max), allow you to perform more repetitions (at 70% one-rep max) before reaching failure, and enable you to recover faster between sets. This would allow you to increase your training volume (i.e. lift heavier weights, perform more repetitions) and therefore gain a greater training effect. In terms of muscle growth, studies have also found that creatine supplements promote muscle hypertrophy (excessive growth) and produce significant gains in total body weight, muscle size and muscle mass. For example, researchers at Pennsylvania State University measured a total body weight gain of 1.7 kg and muscle mass gain of 1.5 kg after seven days of creatine supplementation in a group of 19 weight trainers. After 12 weeks, total weight gain averaged 4.8 kg and muscle mass gain averaged 4.3 kg.

Weight gain is partly due to increased cell water content and partly due to increased protein content. Creatine draws water into the muscle cells and this increased cell volume becomes an anabolic signal for muscle growth. Protein breakdown is reduced and protein manufacture is increased.

What are Creatine Benefits?

When you run the bases, throw a pass or row a boat, muscles depend on a substance called ATP for energy. In the process, ATP is broken down into ADP. That is when energy sags and fatigue sets in. Creatine, a nutrient found mainly in red meat, is a natural compound found in the muscles that combines with phosphate ions to form phosphocreatine. It refuels exhausted muscles by helping to convert ADP back to ATP. Some of the benefits of taking creatine are they increase the reserves of phosphocreatine well beyond what can be achieved with diet alone. Large reserves delay muscle fatigue and speed muscle recovery. In addition, muscle cells hold more water, causing muscles to grow in size as well as strength. Some studies show a decrease in body fat in athletes who use creatine.

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Creatine Dosage

The original creatine-loading strategy used in the studies of the 1990s was a five-day course. This involved taking 20 g/day creatine in four divided doses of 5 g each. More recent research suggests that lower daily doses over a longer period is just as effective and results in less water maintenance. You could take 3 g creatine/day for 30 days or 6 g/day (in 6 x 1 g doses) for six days.

Creatine appears to be more effective when taken with carbohydrate. That's because carbohydrate stimulates insulin release, which increases creatine uptake by the muscles. The ideal amount of carbohydrate is debatable. Studies at Creighton University in Omaha, Nebraska, have found 34 g carbohydrate to be just as effective as the higher doses (80-100 g) used in previous research. Don't get convinced by supplement manufacturers to buy expensive creatine-carbohydrate supplements - you could end up consuming far too much carbohydrate if you take them on top of your usual meals! Take creatine at your usual meal or snack times (provided they contain at least 34 g carbohydrate). In fact, since protein and carbohydrate taken together stimulate insulin more than carbohydrate alone, this is by far the most effective and cheapest strategy. Drink an extra glass or two of water when loading with creatine to compensate for the increased uptake of water by your muscle cells.

Are there any side effects of Creatine Supplements?

Reports of side effects such as muscle contraction, stomach discomfort, dehydration and muscle and kidney damage have not been proven. In fact, a team of researchers at the School of Biomedical Sciences at Nottingham University analyzed blood samples of volunteers after taking a standard five-day loading dose of creatine followed by a 3 g maintenance dose for nine weeks. They found no evidence of liver, muscle or kidney damage and concluded that creatine has no health risks in healthy people when taken in the recommended doses. The only 'side effect' appears to be water-retention-related weight gain. However, this is associated mainly with the high creatine loading doses (20-30 g/day), and lower loading doses of 6 g/day or less result in very little water maintenance.

For more and detailed infrormation about creatine supplements, their benefits, side effects and much more refer to this cool site on creatine monohydrate.

Body Building supplements-ceratine

2008-10-16T12:08:00.000-07:00

What is Creatine and what does it do?

Am I ready to take Creatine and why?

It is solely your OWN decision. Many bodybuilders have used Creatine at one point or another and have benefited from its use.

Should I cycle Creatine?

This is still to be verified scientifically. But it is supposed that helpful effects of Creatine taper off after sometime and cycling can be done to prevent it.

Is Creatine unstable in solution?

YES, this is true. It degrades to become Creatinine eventually which is a useless substance to the human muscles. It is advised that Creatine must not be left dissolved in juice or water for a long period (6-8 hours).

What's the difference between Creatine powder and Creatine serum, and which is better?

Are there adverse side effects of using Creatine?

Which is the best Creatine to use?

There are several companies that have come up with Creatine in one or another form, beside; this is an individual specific issue. Some popular brands are: American Creatine, AST's Creatine HSC, Prolab Creatine, MuscleTech Cell-Tech, and EAS Phosphagen HP.

How much does Creatine cost?

Price is a good indicator of the quality, but that's not the case always. You may spend approximately $20-$30 for a 500-1000gm container. You can also purchase online to get some discounts and more variety.

2008-10-08T08:12:00.001-07:00

What is Metabolism?

Metabolism is the absolute set of the chemical reactions that took place in the living cells. It is the basis of life as it allows the growth and reproduction of the cells. It also maintains the structures of living cells and responds to their respective environment. It is divided into two parts, namely, catabolic reactions that yields energy and anabolic reactions which use the energy generated from the catabolic reactions for the construction of components of cells like nucleic acids and proteins.

Some proteins in the body tend to control the process of chemical reactions of body metabolism and every chemical reaction is simultaneously coordinated with the other functions of the Body. The body witness thousands of metabolic reactions happening at the same time to keep the body cells healthy and in a working state.

What affects metabolism?

There is nothing like growing age, thyroid or hereditary conditions which regulate metabolism in the Body. The more muscle a person has, the more is the amount of calories he burns regardless of his level of activity. Metabolism works for all 24 hours of the day and is a never-ending process. If it ends, the man dies.

Factors affecting Metabolism:

Muscle tissue.
Frequency of meals in a day.
The level of activity.
Choice of food.
Level of body hydration.
Genetics.
Stress and depression.

Ways to increase Metabolism:

Regular exercises.
Brisk walking and workouts.
Healthy lifestyle.
Proper diet and sleep.
Having fresh fruits and vegetables.
Avoid smoking, alcohol, and sedatives.
Yoga and meditation.

When the food is eaten, the enzymes break proteins down into amino acids, fats into fatty acids and then carbohydrates into simple sugar. Both fatty and amino acids can be used as energy sources along with sugar by the body whenever required. These are absorbed into the blood which then transports them to the living cells. After that, several other enzymes act as regulators to the chemical reactions involving metabolizing of these compounds. The energy can then be used by the body or may be stored in tissues of the body.

A bodybuilder who aims to compete at his optimum best requires the enriched diet to help him adjust to fit his personal metabolism. And since the activity level is on a high, his body needs greater metabolism than that of an average man. Studies have revealed that people with high metabolisms who are in a lean state can easily get away with more of the carbohydrates and less of cardiovascular exercise whereas less leaner people with a comparative normal or even a slow metabolism do not need to get any special diet.

The muscles can be strengthened by approximately eight weeks of resistance or functional training. This would also be beneficial in enhancement of the stabilizing joints along with improving body balance and coordination. Metabolism is believed to be reduced by almost 10 percent per decade after the third decade of life and this is due to loss of the metabolically active muscle mass in addition to a parallel increase in the metabolically inert fat deposits.

2008-10-08T08:10:00.000-07:00

Arnold Schwarzenegger- Mr. Universe – Bodybuilding – Heavy weight lifting – Fitness – Muscles.

Arnold Alois Schwarzenegger, the greatest bodybuilder of all times, was born on July 30, 1947 in Thal in Austria . Arnold gained worldwide attention as a highly famous and successful bodybuilder and went on to achieve worldwide fame as a Hollywood action film star. He became famous for his strong incomparable muscles and his muscle show in the "Conan the Barbarian" and "Terminator series".

He was called as "The Austrian Oak" in his body building days and went on to win the hearts of bodybuilders and women all over the globe.

Arnold 's biggest dream was to be the greatest ever by winning the Mr. Olympia title went crushed after he lost to Sergio Oliva in 1969. But it was his sheer determination that led him to the supreme title in 1970 and he proved to the World that was not a mere luck or fluke as he went on to win the same title in 1971, 1972, 1973, 1974 and 1975. He decided to call it a day by announcing his retirement from the World of professional bodybuilding after the 1975 win. He went to fame before the 1975 Mr. Olympia contest when renowned film-makers Robert Fiore and George Butler went on to make the all-time bodybuilder's hit "Pumping Iron" with him.

Such was his fame, that his legacy is celebrated by holding the Arnold Classic annual bodybuilding competition. Schwarzenegger was born with a bicuspid aortic valve that has an aortic valve with only two leaflets and was highly criticized for the use of Dianabol and testosterone propionate.

He brought Bodybuilding on the map and is highly acclaimed for the promotion of bodybuilding World over.

He was termed by the Guinness Book of World Records as "the most perfectly developed man in the history of the world" and also served as Chairman of the President's Council on Physical Fitness, United States .

His Favorite Sports and Hobbies:

Bodybuilding, swimming, scuba diving, tennis, skiing, horseback riding, drawing, bowling, archery and skeet.

His tips to Budding Youngsters:

To have 5-6 small meals a day.
Eat crabs half-an-hour after the workout.
Having a sleep of 8 or more hours a day.
Give a rest of at least 3 days in a week.
Do not use more than 3 eggs a day.
Unsaturated fats and high doses of sugar are a strict NO.
There can be the use of energy supplements and protein shakes.
Beef and pork may be substituted by fish and chicken.

His long list of Titles:

1963 Steirer Hof Competition in Graz , Austria (runner up).

1965 Junior Mr. Europe

1966 Best-Built Athlete of Europe

1966 International Power lifting Championship

1966 Mr. Europe - amateur

1966 NABBA Mr. Universe - amateur

1967 NABBA Mr. Universe - amateur

1968 German Power lifting Championship

1968 IFBB Mr. International

1968 NABBA Mr. Universe - professional

1968 IFBB Mr. Universe (tall class winner)

1969 IFBB Mr. Universe

1969 IFBB Mr. Olympia in New York (runner-up)

1969 NABBA Mr. Universe - professional

1969 IFBB Mr. Europe - professional

1970 NABBA Mr. Universe - professional

1970 AAU Pro Mr. World

1970 IFBB Mr. Olympia

1971 IFBB Mr. Olympia

1972 IFBB Mr. Olympia

1973 IFBB Mr. Olympia

1974 IFBB Mr. Olympia

1975 IFBB Mr. Olympia

1980 IFBB Mr. Olympia

2008-09-29T11:53:00.000-07:00

Athlete off-season Strength Training Workout

The athlete strength training workout includes exercises for each muscle group, with a particular emphasis on compound exercises, to cause maximum muscle stimulation in athlete. There is equal emphasis on lower and upper-body exercises to build balanced muscle development. Moderate to heavy weights should be used and the prescribed sets and reps are designed to develop muscle strength and hypertrophy (muscle size).

You may change the exercises according to your particular athletic event. This program is more suitable for sprinting events but the amount of upper-body work should be increased and lower-body work reduced for events such as javelin or discus. Longer distance running events require more muscular endurance and less muscle mass, so the reps should be increased and the weights reduced.

Frequency: 3/week on non-consecutive days, alternating workout(lower body) a workout 2 (upper body).

Workout Time: Apr. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: 60-90 s between sets and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

2008-09-29T11:47:00.000-07:00

Warm Up

The exercises which we do to warm up our bodies are called warm-ups. Before starting any exercise doing warm-up is very necessary, this gives flexibility to our body and the exercises which we will do further will performed more strongly and perfectly. To warm up our body it is not necessary to use an equipment.

The different warm up exercises are:

Body Twisting

First stand firmly on the ground with open legs. Now keep both of your hands on your waist. Now twist your body 20 times left and 20 times right. Depending on the strength of your body the number of reps and be reduced or increased.

Body Up-Down

Stand firmly on the ground with open legs. Keep your right hand near your chest. Now bending your left hand towards the left side, try to touch the ground. Now do the same for the right. Do this exercise 12-15 times.

Cycling

Lie on the ground straight facing upwards. Now lift your legs one by one and then move them like a bicycle. Do this exercise 15-20 times and then do some rest and then do it again.

Sit-Ups

Sit-Ups have a great importance in warm-up. With it legs aswell as the whole body gets effected. To do this stand straight. Now keep your both hands on your waist. Now lift your toes and take your body down and then come up. I the beginning do this exercise 15-20 times and then increase the number according to your body strength.

Make your back strong

Lie down on the ground facing upwards. Now keep both of your hands on your thighs. Now without removing your hands from your thighs, move your legs ,head and chest upwards to the maximum. Do this exercise 8-10 times. You can increase or decrease the number of reps according to your body strength.

Exercise of Breath

Stand with your heals joint and toes spread. Now take a lot of air inside and keep the air in your mouth for as much time as you can and then release it slowly slowly. Now raise your hands high above a do the same exercise. Now start running standing at one place. The pace of running in the beginning should be slow and then increase the pace of running. This whole exercise should be done atleast 15-20 minutes. This exercise gives the best results in the morning in the fresh air.

Chinning the bar

Hang daily on a bar of atleast 2 feet height more than you. This will increase your height also. In health clubs or gyms height of these bars can be adjusted according to your height. Now while hanging, with your hands strength lift your body upwards and then come down slowly slowly. This exercise is also called pull-ups. Repeat this exercise 4-6 times and then gradually increase the number of reps.

Chest Development

Spread your hands equal to the width of your chest and then place your palm on a wall or some other solid thing. Now move your chest towards the wall and then stop there and stop your breath inside and then release it slowly slowly and then come backwards. Do this exercise 15-20 times and then gradually increase the number of reps according to your strength.

2008-09-24T20:04:00.001-07:00

Male Bodybuilding

Body building has been the sports for both males and females since quite long and has gained immense popularity all over the world today. Body building could be defined as the sport that entails both mind and body for attaining the desired goals by the intending body builders of any gender. Building that huge yet perfectly balanced stature is indeed a great sprint by all means. When any male sets the goal of building the carved stature and monitor the progress of the subsequent months, it is obvious an ecstasy.

Male body builders have the discrete benefit as compared to their female corresponding persons merely due to the simple or not so simple hormone known as testosterone. The hormone testosterone motivates muscle amplification, growth of bones and even enhances the levels of red blood cells in the man's blood stream. In short, the testosterone hormone helps males in working out more passionately and hence builds the muscle rather easily.

The males should be well aware that most of the foods that they ingest nowadays are estrogenic. Such foods could drastically affect the male ability to build muscles. The males are usually required to plan their workouts for exercising various muscle groups on different days. Planning the ample rest is also equally important factor anyway. They should opt for the recommended sets of work outs on every alternate days of the week.

Also it is necessary to ensure that the muscle groups to be exercised should be different everyday. Such practice permits for the effective workout for the typical muscle group and ample rest for permitting the required time for the body to repair muscle and ultimately make the muscles larger. The workouts itself are the all about the concentration and repetition. Each of the workouts must take repletion to the extent of common center of lift or pull muscle collapse. When you exercise during the next session on that very muscle group, the weights or replications are required to be increased. Hence better maintain proper records of each and every workout that you exercise. Thus the male body building procedure is very simple yet highly effectual.

The male body building exercise is the rather improved type of weightlifting since it considers the inspiration of the artistic body shape, abs, tone and mass of the total body. Some of the males consider the body building as the sport. There are just four significant features worth taking care of in the male body building exercise and that are: Nutrition, Convalescence, supplementation and Exercise.

The person must acclimatize with the best training procedure for attaining the optimal results in male body building, abs and body full workout. The zenith clandestine to the successful male body building is of course the ideal nutrition and appropriate supplementation. However, almost every male body builder believes that if they are not growing, then they are not eating sufficient quantum of the right kind of the foods.

The male body building also emphasizes not only on nutrition and exercise but also equally on convalescence as it is significant factor needed to keep in proper shape. Often people miss this out and ultimately lose muscle even after so much of hard work.

2008-09-24T20:02:00.000-07:00

Misconceptions on Bodybuilding

2008-09-21T01:03:00.000-07:00

Bodybuilding Clothing

Workout and exercise is very important for maintaining the overall health and fitness. Similarly choosing the appropriate body building clothes for workout is also equally important. Properly designed and comfortable set of body building clothes provide ease and comforts during the workouts and exercises. Actually, the clothes that the body builder wears for the workouts could have the impact on the efficacy of his exercise program. Anyway, there are people who just do not realize the importance of body building clothing and simply put on any common trousers and t-shirt that are readily available. Even while selecting your clothing for exercising and building muscles, certain considerations are worth taking care of.

The most vital feature while choosing or finding the best clothing is comfort levels. For any effective work out it is required to be able to have free body movements without any obstructions or discomfort. Hence selecting the clothing that permits you restraint free performances are considered to be the most ideal body building clothing. There is hardly any difference between the selections that males, females or teenagers should make. Eventually the best choice has to be the universally accepted and recognized body building clothing is shorts and simple tank top anyway. Such clothes easily permit the body move freely in any directions or angles and also allow the body muscles function without any obstacle that are usually experienced from the tighter fitting clothing.

Sweating is one more significant feature worth considering while selecting the body building clothing, so the fabric of such clothing should be such that help you absorb the sweat away from the body permitting your muscles to burn extra fats easily. The more the body sweats, the more the fat is lost or burnt. Spandex is the recommended fabric as that is believed to be effective enough keeping the sweat in as it can easily hold the body heat. The exerciser should wear the Spandex made sweat pants, but in case if the person sweats more than average then Reebok would be the ideal choice for body building clothes as such clothing gives off peppermint scent when the body sweats. There would be hardly any body builder who would anyway compromise with his clothing at least for the competition he intends to participate in.

Simultaneously it is also equally important for the body builders who are likely to participate in any competitions, exhibiting their body parts and muscles the maximum possible, of course within the legitimate manners anyway. Hence it is rather essential choosing a sort of swim suits in some gracious color that helps the body builders exhibit their sculpted body to the best possible extent. Eventually, if you have not made ideal choice of the body building clothing then it could greatly affect your workout and reduction of the excess body fat as well. Hence, so far the selection of your clothing is concerned; it should be given prime importance. Comfort level has great importance in the life for any activities. Thus choosing the appropriate body building clothing could well be stated as one of the vital component of body building workout.

2008-09-18T03:45:00.000-07:00

Diet and Nutrition

Diet and Nutrition are one of, if not, the most important part of getting the body you want. You have to eat good to look good. But if you go that extra mile and eat great... you guessed it, you can look great! No matter what your goals are, 1 thing is the same. You need protein, and you don't need fat. Thats the most important rule here. Stay away from fatty foods. Cookies, chips, candy, chocolate, cake, fast food, fried food etc. Not all fat is bad for you though. There is a healthy fat. This fat can be found in fish, nuts and some oils such as flax seed oil.
Eating to lose weight

The first nutritional demand of your body is energy. Without adequate energy, your body will convert muscle protein into energy to feed your brain, nervous system and red blood cells. These particular tissues do not possess the metabolic machinery to burn fat. They only burn carbohydrate. When your intake of carbohydrate falls below these tissues demand, the body begins to convert tissue protein into carbohydrate to meet their need. The net result is a loss of muscle tissue. Yes, the scale may say you have lost "weight", but you have lost the very tissue that burns fat. Muscle tissue burns 70% of the fat in your body; so losing muscle sacrifices your ability to burn body fat. In fact, the "weight" you lose on a diet can represent up to 10 to 20% of those pounds in muscle loss.

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Eating to build muscle

First of all try to Include as much variety in your bodybuilding diet as you possibly can. It's recommended you consume five to six medium size meals during the day rather than two or three big ones. Try to Include a large amount of high quality protein in your bodybuilding diet and cut out as much animal fat as possible. Also, the lighter you cook your foods, the more nutrients will be retained. It's also key to consume lots of natural carbs found in grains, breads, fruits and veggies. Multivitamin-multimineral supplements are also very important as they contain digestive enzymes (this will aid in protein synthesis). Avoid junk food and empty calories (sugar). Try to stay away from soda and beer as they are packed with empty calories. Whatever you do don't miss meals! Missing meals puts your body in a fat-storing mode.

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Muscle Building Nutriton

Strength training and good nutrition go hand in hand. There is little point sweating it out, giving it your all in the gym, unless you support your training programme with sufficient fuel and nutrients. Strength training simply provides the stimulus for muscle growth - your diet provides the raw materials for new muscle.

This topic explains what you should eat to maximise muscle and minimise fat. It covers seven key topics - carbohydrate, protein, fat, fluid, vitamins and minerals, antioxidants and supplements - each of which addresses the issues most relevant to strength trainers to give you the straight facts about eating before, during and after training, what and how much you should drink, and which supplements are most helpful for reaching your goals.

Nutritional tip # 3 - Eat 5-6 small meals a day.

Unlike most people's string of painfully low-calorie days, which puts the body in a fat-storing mode since it has no idea when it will be fed next, eating a small meal every three hours keeps our muscles in a fat-burning mode since they're receiving a steady but not excessive supply of nutrients. This practice also helps increase our energy levels and fight the hungry feeling that often leads to cheating with fat-building, between-meal snacks. Eating only 2-3 large meals a day like most people, however, can overwhelm our bodies. Since they can only use a certain amount of food at a time, the remainder will usually be stored as fat.
Here's an example schedule.
Breakfast: eggs, whole-wheat toast, fruit etc.
Mid-morning: protein shake such as Myoplex (I eat this meal in my P.E. class)
Lunch: sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc.
Mid-afternoon: anything that's good and healthy (I eat this one after school)
Post workout: something with lots of protein- i.e. protein shake, protein bar etc.
Supper: a good meal with protein and some whole grains and veggies.
Nutritional tip # 4 - Consume lots of carbohydrates.

Consume at least 3 to 4 grams of carbohydrates per pound of bodyweight each day. Make sure that most of these carbohydrates come from comples sources such as pasta, rice, oatmeal, potatoes and yams and fibrous veggies such as broccoli and asparagus. The only time you should be feeding your body fast acting carbs is immediately after your workouts.
Nutritional tip # 5 - Keep good fats in your meal plan.

While TV tells us that eating fat makes you fat, the reality of the situation is that since the "fat-free" craze began, studies are showing that Americans continue to get fatter and fatter. While limiting fat intake is a good idea, totally eliminating it is not. Besides being necessary for healthy skin and hair, fat is involved in the production of many hormones, including testosterone. That's why it's almost impossible to build muscle mass when on an extremely low fat diet. Fat also lowers the glycemic index of many high carb foods, so we don't get that huge fat-producing insulin surge commonly associated with eating fat-free goodies by themselves. More importantly, we need a certain amount of fat to process body fat metabolism. In other words, eating too little fat makes it harder for us to burn unwanted fat.
Nutritional tip # 6 - Don't starve yourself.

Simply put, fat gains and losses are mathematical events. You're not going to look like a sleek, defined racehorse if you eat like a pig. It's important to eat enough good foods to maintain lean muscle mass, but not overindulging to the point of increasing fat storage. Since this line is an easy one to cross, I recommend writing down in a small notebook the calorie content and macronutrient breakdown (grams of protein, carbohydrates, and fat) of what you eat. This technique also helps keep me more focused on my goal.
Nutritional tip # 7 - Diet ratio.

Your diet ratio should be 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat.
Nutritional tip # 8 - Drink lot of water.

Drink water...lots of it! I try to drink at least 2 gallons a day during and in between my meals. Muscle is composed of 70 percent water. A high protein diet and intense exercise require more water since these are dehydrating activities. Water is needed to transport vitamins, minerals, and supplements and even foods throughout our bodies. if our water intake is too low, muscle fullness decreases and a toxic buildup of ammonia, urea, and other waste products can result. Contrary to popular belief, restricting water intake can actually lead to more water retention than providing the body with a steady supply.
Nutritional tip # 9 - Consume more calories.

When boosting your caloric intake, gradually increase the amount of calories over a period of 7 to 10 days. This way, you are using the extra calories as fuel as opposed to storing it as fat. If you find yourself stuck, gradually increase the amount of calories per day.
Nutritional tip # 10 - Eat whole grains.

No more white bread and flower. Eat whole-wheat bread and cook with whole-wheat flower. You will get more nutrients from them and they take longer to digest, so they stick with you longer.
Nutritional tip # 11 - No meals within two hours of bedtime.

To prevent unwanted fat storage, I eat my biggest meals early in the day when I'm most active. I particularly limit my carbohydrate foods in later meals. I've found eating too close to bedtime is a good way to lose definition since my body doesn't burn the same level of calories during the sleeping maintenance mode as it does during the waking hours.

Use these 11 nutritional tips to increase your size and strength.

2008-09-02T04:01:00.000-07:00

Calisthenics - Calisthenics Workouts and Exercise Program for a complete fitness workout routine

Calisthenics Exercise

NOTE FOR PERFORMING CALISTHENICS WORKOUT MORE EFFICIENTLY

How can I reduce my excess of weight by doing Calisthenics?

Some of the Calisthenics Workouts that you can perform:

Dumbbell Calf Raises

MOVEMENT: Flex your calf to raise your body, then lower to the start. And repeat this four times.

Shoulder Press

Push-ups

Shrugs

Stand upright, holding a dumbbell beside your thigh in one hand with your palm facing in. Place your free hand on your hip and spread your legs to hip width to maintain your balance.

Hyper-Extensions

Grip Exercise

2008-08-27T11:58:00.000-07:00

Bodybuilding Gloves

Gloves have been proving to be very helpful to the mankind in various ways and means. There are many types of gloves that are designed and developed for the specific utilities. Accordingly their material also differs based on its typical usage. The materials that are widely used for manufacturing hand gloves generally include - cotton, wool, asbestos, rubber or latex, leather and literally any types of fabric. Let's consider about the use of gloves in the body building programs.

Many body builders have been using gloves for the better gripping during their certain exercises and workouts including weight bars and also to avoid wearing out of their hard skins from the palms. Some other methods like using the chalk which if rubbed on the hands provide improved grips to greater extent. If the body builders have the sensitive skin or just any other reasons, using the gloves would positively benefit them with better grips. Gloves not only provide the body builders with better grips but it also saves their skin from wearing out due to regular friction.

The most important factors that require to be taken care of while choosing the hand gloves include -

The size of gloves should be fitting to the hands, neither tight nor loose
The material of the glove should be suitable to its usage
The hardness of the glove material to its required strength, and
The gloves should be so designed that it allows sufficient air to pass through your fingers and palm avoiding excessive sweating

The ideal glove of the use in body building workouts and exercises should have been made of genuine quality good leather, four way trenches and elastic wrist band made comfortable and strong enough to resist abrasion. Even properly stitched Velcro straps at the wrist side would prove each hand the comfortable fit grips. Properly designed and fitting gloves can improve the grips to great extent and thereby help exhibiting better performances at every stage.

The stability in the wrist duly supported by the best fitting gloves that is designed to stabilize the wrist joints with adjustable yet gentle pressure and keeping the wrist in its appropriate position while attempting to lift serious weight during the training or body building regime for relatively better results. The material or the fabric of such gloves should be easily washable so that it may not stink anytime.

There are many well known and reputed brands now easily readily available in the markets all over the world. So procuring the one that really suits your requirement is hardly the matter of joke precisely. Some of the popular brands like Gold Gym even offer body building gloves having advanced gel grip for providing ultimate resilience and comfort. Such gloves are exclusively made for repeated lifting and all-round training even when the gloves are literally soaked with sweat. The specially fabricated gel lagging in the gloves give wonderful comfort while also ensuring energy absorption. Its gel grip also ensures ultimate durability and comfort.

2008-08-27T11:56:00.000-07:00

Bodybuilding Clothing

2008-08-24T03:28:00.000-07:00

Barbell Bench Press

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Starting Position

Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).

The Movement

Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
Push the bar upwards in a slightly backwards arc so that it ends up over your shoulders.

Tips

Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
Keep your palms facing forwards and your wrists straight.

Variations

Wide grip
Using a grip one and a half times shoulderwidth apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.

Narrow grip
Using a shoulder-width grip places more emphasis on the triceps and the inner pectorals.

Machine
The press may be performed on a Smith machine or a chest press machine. This has the advantage of being safer and not requiring a spotter to pass you the bar. However, you are locked into a fixed, vertical plane of movement that does not accommodate the natural arc of the movement so that there is therefore less of a contribution from the accessory muscles. As a result the muscles gain less stimulation compared with a free-weight bench press.

2008-08-24T03:27:00.000-07:00

Building Lean Body Mass

Body building has been in great demands for both the sexes since past many years all over the world. More and more people have been found exercising for building their strong and fit stature. Body building exercises involve various factors like regular recommended work outs, aerobics and adequate intake of nutritious foods besides ample resting periods. We all very well know that nutrition always play the most significant role in body building goals. Shredding out excess fat from the body and simultaneously ingesting added amounts of calories is the basic consideration for opting body building exercise.

Perfectly curved abs, shapely legs, toned arms could be attained by enhancing the lean body mass and simultaneously diminishing the body fat proportions. Stimulate the metabolism, boost the stamina levels and generate the lean body simply by following the below given guidelines.

For building muscles and losing weight, consider ingesting foods with high in protein but low in fat -

Lean beef, skinless chicken and fish would provide about 7 grams of protein per ounce. Even beans could provide 6 grams per ½ cooked cup, and rice or other cereal grains provide about 3 grams per ½ cup serving. But a cup full of milk or yogurt provides 8 grams of protein. Thus it is rather easy to fulfill the total basic protein quota from just 6 to 8 oz of meat, 2 to 3 servings of dairy products and 6 to 8 servings of cereals each day on an average.

Strength training for building the lean body mass -

It is believed that only the properly done weight training can efficiently build the lean mass. One must train hard if he is seriously willing to build stronger and larger muscles. One can easily expect doubling his strength and remarkable size to his body through effective weight lifting techniques. Lean mass is considered as the metabolic engine of the body which permits the body to burn more calories at rest. Thus when the person trains with weights on routine basis, he converts his body into the fat burning machine. One should work on the vital muscle groups such as thighs, hamstrings, rear ends, back, chest, shoulders, arms and abdomen, but try to maintain workouts shorter, heavier yet concentrated.

Target for the healthy body fat proportion -

Developing the energy deficiency is the best way to lose body fat through exercising more and eating less. Low carbohydrate diets do not show any wonders singly, anyway. Try to maintain the body fat proportions levels like: for women 15 to 20 percent is lean, 20 to 25 percent is normal, 26 to 32 percent is considered as over fat and 33 percent or above is of course obese. Although restricting the calorie intake try to alter the diet habits towards protein, healthy fats like essential fatty acids, dietary fibers and glycemic carbohydrate intake.

Monitor the body fat proportions regularly -

This could be done with the help of body fat analyzer or body fat scale before initiating any alterations in the diets or exercises. It would help you to check your progress. Record the body fat proportion, lean body mass, body weight as well as body measurements by renewing them every week.

2008-08-21T12:41:00.002-07:00

Teen Bodybuilding

The concept of teen body building has been greatly attaining the popularity all over the world now. The teens prefer body building perhaps for self respect as well as impressing the girls. Body building gives the teenagers a state of self confidence when they watch their enlarged muscles. It sounds a bit odd when we think of a boy of just 13 going to gym for body building workouts, but according as revealed by the research, there is in fact no age blockade for the teenagers to start body building. The teens on an average, in the world today are rather stronger and bigger than teens in the olden times. Their statures are now more prepared to face the exertions at the gym while undergoing body building workouts. Overall, the body building workouts are in no way tougher than playing any sports, it is just the demand in the body and nothing more precisely.

Teen body building is considered to be okay with a boy of 15 years of age, but even in fact we see that even the boys of just 13 or 14 years of age also are already better developed beyond their age. Though the growth is still on for such teens but body building is believed to simply re-implementing their strength. Anyway, so far the teen body building is concerned; the core area should be the program especially designed and developed for building the all-round stature for better health and athletics instead of merely for the sake of enlarging their muscle size. It is important to check that the teens in any case do not burn more calories and take required supplements too. The most statistics at present exhibit that the teen on an average are getting more obese, hence it is rather advisable that they pick up teen body building.

The parents or the guardians of the teens should start monitoring their teen's calorie intake besides managing their necessary supplements for the teen body building, if they opt for the body building. This is more required just because the teenagers hardly get time ingesting six meals every day as most of their time is passed in the schools only. Making them eat protein bars would be an ideal option in such cases. Teen body building is not very different from that of the regular male body building regimens anyway. They just have to gap their meals for every 2 to 3 hours which is 5 to 6 times during the day. This is quite possible for the teens going to the high schools or colleges as they get 5 minutes breaks for walking down to their respective class-rooms. Thus precisely only 2 meals have to be accommodated in addition to the break-fast, lunch and dinner.

In teen body building regime the diet should essentially be the same as that of the adult i.e. rich in proteins, fatty acids, carbohydrates and fibers etc. however, unless the teen crosses 18 years of his age, he should not be given Creatine monohydrate. They should not be allowed to train single muscle group consecutively for two days by any means, neither should they be over trained. Allowing them take sufficient rest is highly required.

2008-08-21T12:41:00.001-07:00

Bodybuilding Gloves

The most important factors that require to be taken care of while choosing the hand gloves include -

The size of gloves should be fitting to the hands, neither tight nor loose
The material of the glove should be suitable to its usage
The hardness of the glove material to its required strength, and
The gloves should be so designed that it allows sufficient air to pass through your fingers and palm avoiding excessive sweating

2008-08-21T12:40:00.001-07:00

Safety Precautions and Basic Gym Safety

The safety factor at any point of time in the life has always been given priority by the human-being. Before doing anything, the most significant aspect taken into prime consideration is of course safety, like someone has rightly said: 'Safety First'. In case of the exercises, for obtaining the optimal benefits out of workouts during the strength training or power training regimen, assured safety boosts the body builder's confidence. As he is feels guarded against probable injuries or other complications. But for that it is very important for the body builder to understand and adhere to all the recommended precautionary measures. Some of such safety recommendations are appended below:

Get the comprehensive physical check up before initiating the strength training program. Perhaps you would be directed to alter or even avert weight lifting especially if you are facing the muscle or joint problems, seizure disorders, heart disease, high blood pressure of hypertension, have had any injuries in the recent past or any other unwanted physical condition that may be prone to serious consequences or endanger your life.

Always ensure incorporating warm-ups, stretching or flexibility and cooling down into your routine program. This may help you diminishing the risk of injuries by raising your blood flow and hindering the muscles for the work that you are supposed to do. By using the appropriate lifting form is essential not only to work the muscles accurately but also for averting injuries. Try to do the exercises in full swing but slow pace and controlled method.

While initiating the fresh weight lifting program or the fresh exercise, start with lighter weights buy choosing the weight that you are comfortable with and do the warm-up set of 15 repetitions. Then gradually add more weight to reach to your optimal strength and maintain that level effectively.

However, during the initial few weeks of your workouts, attempting to the total muscle fatigue by using the challenging weight is not ideal move anyway. While trying the new weight or the fresh routine, the intention should be practicing and perfecting the technique and learn the method of concentrating on the muscle that your are exercising.

Proper breathing technique plays the vital role in weight lifting program, like by holding the breath while lifting the weight you may be at risk of raised blood pressure and famish your brain of oxygen. You should try to exhale during the main exertion phase, and inhale during the phase wherein your resist and come back gradually.

Ensure that the exercise equipments are not lying around in the workout room avoid stumble over. Ensure using collars to stop weights from falling off the barbells. Also keep your hands way from the chains, cams, pulleys as well as weight plates or exercise machines while they are being used.

While selecting the weight for exercising machine, ensure pushing the pin-in without fail. Wearing the weight lifting belt especially while undergoing the exercise that generates stress on the lower back like bent-over lifts like squats or barbell rows, is essential.