samedi 30 novembre 2013

Bodybuilding Get Buff - How to Get Buff in 3 Simple Steps

bodybuilding get buff

Creating a sculpted, muscular body was one of the best decisions I ever made. It all began when I saw a photo of myself next to some of my buddies; I couldn't believe how great they looked and how scrawny I looked in comparison. Standing at around 5 foot 11 inches I only weighed 121 pounds (55 kg).
Looking back, I can't believe I was ever so skinny.
I decided then and there, that no matter what it took- I was going to become one of those buff guys. I was going to get buff. Someone that guys want to look like and girls want to be with.
Over the next 12 months, I packed on over 55 pounds (25kg) of lean, beautiful muscle. Now I am the go to guy for all my friends for advice on how to get buff.
I always tell them the same things:
1. If you want to get big, then you have eat big. If you are as skinny as I was and you want to get buff, then you have to understand right now that a lot of your results are going to simply come down to what you eat. You can train as hard as you like in the gym, but you are not going to get that chiselled, jacked look unless you eat 3,500 + calories of good foods each day. It's as simple as that. Eat lots of brown rice, tuna, chicken, brown bread, veggies, steaks, protein shakes. Aiming for a split of 40% protein, 40% Carbs and 20% essential fats over 6-7 meals per day. My progress, energy and strength skyrocketed when I started to eat right.
2. Get a proper workout routine and stick to it. I saw so many guys at the gym doing the same exercises or not making much progress. Whilst I kept adding extra weight and looking better each time I entered the gym. This was because most guys never get a proper workout routine organized, or they keep switching their routines before they see any progress. It's very disappointing to look back over a year's worth of training and see only a couple of pounds difference.
3. When you get to the gym- make it count. Avoid all distractions- talking to friends, huge water breaks etc and get focused on your goals. You are in the gym for one reason only- that is to get buff really quickly! There is plenty of time to socialize before and after a workout, but when you are in the zone, really make it count. Always aim to do better than your last workout. Pushing yourself to the limit in every exercise and set.
OK, if you follow that advice you will be able to pack on the muscle in no time and change your body from pathetic to amazing.
It's now time to make a decision. Everyone always talks about how they want to get buff and look great but very few people actually do anything about it. Check out the link below and follow the extra meal plans and workout routines that I used to pack on over 55 pounds of solid muscle in less than 12 months.
Get The Exact Meal Plans and Workout Routines That I Used To Add Over 55 Pounds Of Solid Muscle To My Frame. I Went From Pathetic and Weak to Jacked and Ripped, And You Can Too!
Click Here Now And Get The The #1 Muscle Building Program On The Planet.

mercredi 27 novembre 2013

bodybuilding greek yogurt

bodybuilding greek yogurt
bodybuilding greek yogurt
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With spring festivities like prom inching closer, some people might be opting for healthier snacks to feel just a bit sleeker in that pretty dress. The next time you reach for a tub of yogurt, consider this nippy little alternative bodybuilding
greek yogurt:.
Greek-style yogurt takes all the good stuff about regular yogurt-the calcium and helpful bacteria-and makes into a food of champions. Let's take a cup of nonfat plain yogurt: it has 11 grams of protein, 15 grams of sugar, and 110 calories. A cup of nonfat plain Greek yogurt has 20 grams of protein, 9 grams of sugar, and 120 calories.
The incredibly high protein comes from how it is made. It is strained with cheesecloth, which removes much of the whey. The result? A creamy, tart little treat that takes yogurt to the next level.
Greek yogurt's high protein and low sugar make it a perfect fitness food. Protein is your body's building blocks. When combined with weightlifting, protein will help you build lean muscle. Studies also show that people who eat more protein stay fuller for longer. Additionally, eating more protein gives your metabolism a boost, as your body has to work harder to digest it. The lower sugar will curb blood sugar spikes.
Yogurt itself is incredibly beneficial for your body. According to a study by the Harvard School of Public Health, people who ate 2-3 servings of low-fat dairy a day had 50% less chance of high blood pressure. The good bacteria in yogurt aid in digestion, and can even reduce the chance of yeast infections. Basically, yogurt makes your body very happy, and a happy body always feels and functions better.
But beyond great nutrition, Greek-style yogurt is a tasty treat on its own. It's far thicker and creamier than regular yogurt, making it a luscious breakfast, snack, or even dessert. When eaten plain, Greek yogurt is very tart, but those craving a sweeter treat can sprinkle on some cinnamon or add in a bit of honey.
How to best enjoy your Greek adventures? Greek-style yogurt is super versatile. For breakfast, try some with a bit of healthy cereal or granola, mixed with nuts, nut butter, or flaxseed, and topped with fresh fruit. Drizzle on a little honey or agave nectar if desired. Greek yogurt also makes a great topper for pancakes, waffles, or oatmeal.
At lunch or dinnertime, the tartness of Greek yogurt makes it a perfect swap for sour cream. Toss some on tacos, or add to soups.
For dessert, Greek yogurt tastes great with fruit, or sprinkled with nuts and a dash of chocolate sauce for a healthy sundae. Of course, many people like the crisp, tart taste of plain Greek yogurt with nothing added in.
Luckily, bodybuilding greek yogurt is becoming more common in grocery stores. A few brands to look out for are Fage, Oikos, and Chobani, although Yoplait and Dannon have recently come out with their own Greek lines.bodybuilding greek yogurt  may be a little more expensive that regular yogurt, but it's your hot little body, and it deserves the best fuel possible.
There's nothing wrong with regular yogurt. But if you've just noticed prom is around the corner and you want to get into better shape to look your best, go Greek. Sororities needn't be involved.
bodybuilding greek yogurt

samedi 23 novembre 2013

Bodybuilding Genetics

Bodybuilding Genetics

Bodybuilding Genetics unrealistic expectations proved to be the downfall of many who seek muscle building or fat loss ,
genetic fitness as too often is another turning point in the other person , rather maximize the potential of the individual, that has been given to each of us. bodybuilding genetics
We often see on the television or in magazines that have the genetic constitution of bodybuilding we aspire ,
believe that some form of weight training and eating a certain way , we may develop a similar appearance,
when in reality our physical condition is unique and each of us , that means that the results of the other to produce in any way
We show that we are capable of the same, or vice versa, you may also be able to well beyond the genetic success of those who admire bodybuilding go
However, there is no way to know our own individual potential without  to determine the weight after a diet and training routine ,
How our body reacts bodybuilding genetics .

jeudi 21 novembre 2013

Healthy Diet Recipe - Green Bok Choy Juice

Healthy Diet Recipe - Green Bok Choy Juice

From the title you may be able to tell that the color of this drink is green. The green color of this juice comes from bok choy. It is a vegetable used in Chinese cuisines. It is often used as stuffing in spring rolls. Bok choy is recommended because it doesn't taste bitter and tends to be tasteless. We can flavor the juice however we want it.
Bok choy is originated in China. It is often called Chinese cabbage or Peking cabbage. This vegetable is increasingly popular in Europe's culinary world especially in England due to the increasing population of Chinese descendants there.
Chinese cabbage is popular due to its crunchy stems and fresh leaves. You can tell if bok choy is no longer fresh by the watery stems and withered leaves. The best way to keep it is refrigerate it in dry condition. Don't wash it if you want to keep it for a long time. If you prefer washing it before keeping it in the refrigerator, wrap it with paper to absorb all the water.
This vegetable is rich in vitamin C, beta-carotene, folic acid (vitamin B9), and calcium. This vegetable also contains an abundant amount of vitamin B2, vitamin B6, iron, and magnesium. Beta-carotene can help reduce the risk of some cancers (cataract for instance). Folic acid is good for pregnant women. It can also help prevent obesity and diabetes type 2. Eating one cup of bok choy can give you calcium as much as 15% of the recommended daily calcium intake. Just like any other vegetable, bok choy is a good source of fiber. Try this recipe and gain all the benefits of the fiber and antioxidants.
For two servings
- 70 grams of bok choy (Chinese cabbage)
- 250 mL of ready to drink soursop juice
- 150 gram of pear
How to make it
- Wash the vegetable and the pear with warm water
- Cut off the bottom part of the stem.
- Peel the pear. Cut them into pieces.
- Cut bok choy into pieces.
- Put all the ingredients into a blender. Blend it well.
- Pour it into a glass. Refrigerate it for a while if you want to serve it cold.
Nutrition facts per serving:
- Energy: 88 calories
- Fat: 0 gram
- Carbohydrate: 21 gram
- Fiber: 3 gram
- Protein: 1 gram
- Vitamin C: 20 mg
Following a healthy and balanced diet and exercising regularly are the keys to a healthy lifestyle. Julian Hee is a fitness enthusiast and has started a website dedicated to bodybuilding supplements: protein powder, creatine monohydrate, meal replacement bar, glutamine, etc.
Healthy Diet Recipe - Green Bok Choy Juice Article Source:


mercredi 20 novembre 2013

bodybuilding and sexuality

Early man evolved in a very physical environment where he had to run, jump and climb for survival. Early women were attracted to fit and virile men, not just for their ability as protectors and providers, but for their physical prowess as lovers.
In today's fast food and cubicle age, most men do not naturally receive the same opportunities to develop into the virile and fit masculine animals, that once seeded the earth. Today's women are often left disappointed and unfulfilled by their man's lack of sexual stamina and strength. Guys, you don't have to be a gymnast, bodybuilder or fitness nut, but there are some basic daily exercises you can do to counteract the wages of modern lifestyle.
1. Push Ups - Yes, the most well known exercise is also very useful in developing sexual functional fitness. Lie face down on the floor. Place your palms flat on the floor, level with shoulders. Keeping your back straight and your buttocks tight, push yourself off the floor a full arms length (extend your elbows about 90%). Then lower yourself back to one inch off the floor, pause for a second and do the whole motion again.
Start with 5 a day until you can complete 25 to 30 easily. Push Ups will help you sustain yourself for long periods in the Missionary Position and will give you strength to move and direct your woman in female on top positions. Push Ups also contribute to general cardiovascular stamina and indirectly work your core and back.
2. Running is the most universal conditioning exercise for all physical activities. Running builds strength and stamina in your heart and lungs. It also improves your body's blood circulation which increases the strength and length of your erections. Grab a pair of comfortable running shoes and hit the road. If you've never ran before, try walking first and then jogging for brief intervals.
Daily increase the amount of time you spend jogging versus walking. Spend at least 20 minutes a day running/walking. Some notice an increase in sexual stamina after running daily for less than a week. This is because the pulmonary and circulatory systems are very responsive and adaptive.
3. Crunches - Much of your thrusting power comes from your abdominal muscles. The more conditioned they are, the less the sex act will tax your body. Lie on your back and fold your arms across shoulders. Raise knees to ceiling while keeping feet flat on floor. Roll upper torso towards ceiling while keeping head and neck aligned with your spine. Don't let chin touch your chest. Pause for a second at top of the movement. Start by doing 5 a day and work your way up to 25. Your woman will notice and appreciate the increase of power, sensitivity and control in your thrusts that come from crunching.
These exercises may be simple and familiar, but performed daily, they will increase your masculine sexual power. Try them and find out for yourself.
Kat Williams
Guys...go to now and learn how to provide fulfilling sexual experiences for your woman. She'll be glad you did!
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mardi 19 novembre 2013

Are Fitness Pros Making Weightlifters And Bodybuilders Wimps?

If a powerlifter or bodybuilder from the 1970's or 1980's walked into the average gym today they'd be horrified. Watching the people exercising would make them think they were in a foreign country, one where their strength athletes were either sadly lacking in muscle education or, quite simply, wimps.
Back then, they knew that you needed to tear down your muscles to make them rebuild bigger and stronger - just as bodybuilding and powerlifting athletes do today. What's different today is the expectation of what the body can survive and recover from, and just how to push your body to those limits safely.
These days fitness pros, bodybuilding magazines, gyms and even certified personal trainers will tell you the optimal workout, whether for muscle mass or strength training, ranges from 30 minutes to an hour. They'll tell you that you can't lift heavy enough and go any longer than that, and that if you're not exhausted after an hour your weights are too light. They'll tell you that weightlifting for more than an hour produces too much cortisol that destroys your gains.
Dane Fletcher, editor of the Primal Muscle blog, recently posted this about Arnold Schwarzenegger and his early training:
... if you've seen the pictures of Arnold when he arrived in America, you can tell he sure didn't have full physique balance and development. His calves were small, and his shoulders weren't incredible either. He adjusted his training, opting for 6-days-per-week training sessions, allowing every muscle group to be hit with 90 to 120 minutes of training, TWICE per week. This is a huge step up from even what today's pro bodybuilders (given their advanced access to pharmaceuticals) are using for volume training. Arnold knew how to work!
How Often Do You Lift Weights?
That's right - to build his huge muscle mass Arnold Schwarzenegger trained 6 days a week, week in and week out. As you can imagine, his workouts weren't with little pink dumbbells either - having started his weightlifting career in Europe as a competitive powerlifter, Schwarzenegger never used light weights. Yet no one can assume he wasn't able to recover fully with only one day off per week - no signs of overtraining in the fantastic body he built, and no one that could defeat him in the Olympia most years!
How Long Are Your Weightlifting Sessions?
Pay careful attention to the math in Dane's quote - in 6 days Arnold hit each bodypart twice, meaning he was training at least 2 bodyparts per day to get the whole body in every three days. So 90 minutes to 2 hours of weightlifting per bodypart means being in the gym for THREE TO FOUR HOURS per day, 6 days a week. Compare that 18 - 24 hours of training per week to today's recommended 2 - 3 hours per week, and you may realize why you haven't been growing at the speed bodybuilders did back then, whether you're on the juice or not.
And what many people don't realize is that while Arnold Swarzenegger was the pinnacle of bodybuilding in those days, the weight training regimen of the other pros, and even serious amateur bodybuilders, was much the same. And not as much has changed today as you might think. If you train in a REAL gym (as opposed to today's 'Butt-Floss and Hairspray gyms'), watch the biggest, most muscular bodybuilders and strongest powerlifters that train there. Seldom will you see them in there for less than two hours per session, or 60 - 90 minutes if they're training on a twice-a-day split.
Can you build lean muscle in three 90-minute weightlifting sessions a week? Sure. Can you get stronger doing 3 short powerlifting workouts per week? Of course. But don't look at the physiques of Arnold Schwarzenegger and Ronnie Coleman, or the strength of Andy Bolton or Derek Poundstone and expect to match them, or even come as close as your genetics will allow, with those 'wimpy workouts'.
Instead, lift heavy, lift often, eat big and sleep a lot!
D. Champigny is well known in the fitness world - he's a published fitness photographer, certified personal trainer, fitness author and publisher of the popular Flirting With Fitness website. For more help from Champigny, become a regular reader of his Getting Back In Shape blog at
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lundi 18 novembre 2013

Bodybuilding Programs For HIV and AIDS

The maladies of modern day living include contacting the HIV virus that eventually develops to AIDS. Body builders are not exempt from this virus and they too have to contend with the possibility of living with it even during their body building program. Whether from sexual impropriety, mother-child contact, blood transfusion or contact of body fluids, body builders too can contact the deadly virus.
Indeed, the lifestyles of most professional body builders put them at a higher risk of contacting the virus. Some body builders share shots of steroids with colleagues and using the same needles become an avenue for contacting the disease. Others are sexually irresponsible, since to put it curtly, a body builder can get laid faster and more frequently that the average guy. The gym is another area where body fluids can be contacted between colleagues, for instance when one is injured and colleagues quickly come to the aid with bandages and other first aid paraphernalia.
It would be wise to take care often above mentioned avenues of contacting the virus. But if the virus is contacted, it is not time to leap into a feat of depression and regret. The first step is always acceptance that it has happened. When one comes into agreement with the self that he or she is now a carrier, it becomes easier too manage the virus and make the most of the life ahead.
A body builder can live for many years after contacting the virus, 20, 30 or even 40 years of fun and success in the gym. Drugs are now available too suppress the effects of the virus in the system. The trick is to manage the virus and help the body retain a level of immunity despite the contrary predisposition. One way to do this is to be very cautious of sex, which can further aggravate the population of HIV in the blood. After taking stock of the sexual responsibility, the body builder should avoid all negative thoughts and depressing feelings. This is easily done by focusing fully on the body building program, amplifying efforts, setting goals higher and bigger and committing to the program with more vigor.
A body builder who is giving his all to the exercises will have little energy to indulge in destructive thoughts and negative attitude. Next step it to amplify the diet in view of not only the training needs but also those of his or her health status. Besides eating a healthy and balanced diet, the body builder should of course add on the protein intake to about 2.5 grams for each pound of body weight, so as to cater for added muscle growth, recovery and repair. Added too this daily ration of nutrients must be as much vitamins as possible, to supplement and revitalize the body's immune system. Frequent diseases will occur, but with anti-retroviral drugs, one can successfully control the effects of the virus.
Vitamins of a body builder living with AIDS must be high. Green vegetables, fruits and low-fat daily products must be increased in the diet. The meals themselves should be broken down to frequent bites of about four small feedings throughout the day. This amplifies the metabolic rate and effectiveness and the immune system both of which may be suppressed by the virus. The exercises must be maintained although it is wise to regulate intensity with the body's state. At times workouts will be impossible, especially during the late stages of the disease, but whenever possible, training should be upheld moderately.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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samedi 16 novembre 2013

The Use Of Bulbine Natalensis In Body Building

Bulbine Natalensis is one of the newest ingredients to be used as a body building supplement, and it is quickly becoming a very popular product due to the revolutionary effects that it has been found to deliver. As this product is new to be used in the world of body building, not everybody is familiar with it, or its effects.
Bulbine Natalensis is pure extract. It is a herb, indigenous to South Africa, which has recently been studied for its use as a testosterone booster, Libido enhancer, and oestrogen reducer. It has also been studied as a herbal remedy for erectile dysfunction and is currently being used as a natural alternative to Viagra.
Bulbine Natalensis is one of the newest testosterone boosters available on the market today, and is making quite a stir in the body building world, as the results have proven to be very effective. Bulbine Natalensis is also known to reduce the levels of oestrogen in the body, another reason why this new product is becoming very popular as a body building supplement.
Back in 2009 researchers from the University of Ford Hare based in South Africa, carried out a study and published the results of there study in which they had given male rats water based extracts of Bulbine Natelensis over the period of a week. Where Bulbine Natalensis extract was directly inserted into the stomach of the laboratory animals.
The results showed that the Bulbine Natalensis that was inserted into the laboratory animals led to an increase in the number of times that the experimental laboratory animals mounted the females. The effect from Bulbine Natalensis was greater than that of of sildenafil, which is the active ingredient contained in Viagra. It was found to greatly increase the levels of testosterone, hens why it is a breakthrough in the body building world, being the all natural alternative to testosterone boosting steroid's.
Studies have shown that the most effective dose of Bulbine Natalensis is 50mg per kg of bodyweight. To get the best possible results you should consume 50mg per kg of bodyweight upon waking, then a further 50mg per kg of bodyweight around a half hour before training to get the best results for increasing testosterone levels. If it is a non training day, it is recommended to consume the second dose around 8 hours after the first dose. A recommended cycle for is between 4-8 weeks at a time.
Put together with a health balanced diet, Bulbine Natalensis can be supplemented to your diet with very positive results. It is always recommended to consult your G.P before consuming any dietary supplements.
Shaun Bentham
Firstly I would like to thank you for taking the time to read this article on Bulbine Natalensis []. If you found this articles interesting you may want to read some of our other articles on topics like, "The Importance Of Protein", "Protein Shakes []", "How To Gain Weight", "Mass Gainers" & many more body building and nutritional related topics.
You can view all the articles on our website. When on our site navigate to the articles page for a full range of articles on nutrition, body building and supplements.
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lundi 11 novembre 2013

Build Muscle With This Post-Workout Natural Milkshake

Do you want to build muscle fast? Then you should watch your nutrition. While training is really important, you will not make any progress if your training program is not back by a solid nutrition plan.
Every athlete has a solid training program a nutrition plan in order to achieve their specific goals or needs. In this case, if your goal is to build muscle fast, I am going to reveal to you one of my secrets, that has helped me (along with the proper training and nutrition) to build 5 pounds of muscle in one month easily.
It is my post-workout milkshake which consists of:
1 banana
250 ml of milk
2 free rage eggs
1 spoon of cocoa
As simple as that, it will help you to bulk fast and save your money.
Why is this milkshake so effective if you want to build muscle? Let's see the science behind it:
Banana: approximately 100 kcal, which mainly come from 25 gr of fructose. Banana is a great source of high glycemic carbs, which will produce an insulin spike allowing your muscle to repair and refuel fast after intense training by restoring glycogen reserves in muscles. Banana is a great source of potassium, crucial for muscle contraction and muscle recovery.
250 ml milk: good source of carbs (11 gr) and high quality protein (7 gr), milk is also rich in minerals such as calcium, magnesium, and rich in vitamins such as vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin. Milk will help you to repair muscles with its protein and restore glycogen reserves with carbs, while rebalancing your body with minerals and vitamins.
Free-range eggs: approximately 12 gr of high quality easy to digest protein, eggs while help to promote hypertrophy by increasing your protein intake. Free range eggs are also a good source of Omega 3 fatty acids and the egg yolk is full of vitamins and minerals, such as iron, magnesium, phosphorus and zinc.
Cocoa: great source of minerals and fats. Cocoa will add some flavour to your milkshake and complete the minerals present on it.
36 gr of carbs
So what do you get when you drink this super recovery drink?
36 gr of carbs to replenish your glycogen stores.
19 gr of high quality protein, to increase protein synthesis.
18 gr of fats, rich in Omega 3 fatty acids that will help you to preserve your health and promote fat burning (because Omega 3 fatty acids will increase your metabolic rate).
Vitamins: A, B, C, D, E, K...
Minerals: Potassium, Phosphorus, Manganese, Magnesium, Calcium, Iron, Zinc...
A total of 382 kcal, following a 2:1 ratio on carbs/protein which is among the consensus of different physiology studies, which recommend a carbs/protein ratio between 2:1 and 4:1, being 4:1 tested more for endurance sports than resistance training.
Consume this after weight training, and you will build muscle.
Find out more on nutrition and training in my website:
While it is focused more on strength training, conditioning and nutrition for Mixed Martial Arts, everybody can benefit from it, as MMA training is a great way to burn fat, build lean muscle and achieve a total conditioning.

jeudi 7 novembre 2013

bodybuilding without creatine

Creatine, arguably the most powerful, legal, sports supplement on the market for over a decade, is not much more than a combination of amino acids. Creatine was not invented by any supplement company it was discovered in 1835 by a French scientist and philosopher named Michel-EugèneChevreul.
While there are many benefits to Creatine beyond exercise (brain, heart, the body's production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson's disease and more) many bodybuilders look for the immediate physical results of this dietary sports supplement. Let's take a look at the effects of Creatine on a bodybuilder's physique.
Top 3 Creatine Supplementation Physical Effects: 
  • Increase in muscle size
  • Increase in body mass
  • Decrease in body fat
Shortly after commencing supplementation with Creatine (assuming you are not part of the approximate 33% that does not respond to Creatine supplementation) you will notice an increase in muscle size and overall body mass.
The initial muscle size comes from a term called "muscle volumizing." Creatine draws water into the cell through a process of osmosis. As the water is drawn in the muscle's cells, the muscle physically swells with water. Thus, the initial size is because of this muscle volumizing. This muscle volume increase leads to an increase in body composition.
Because of Muscle Volumizing, the effect of Creatine on a bodybuilder's physique can increase body weight by 1-3 kilograms (2-7 pounds) during the first week of supplementation alone! This is the weight gain most commonly associated with Creatine supplementation. It's not actual muscle being built at this point but water in the muscles that is stored. During a Creatine cycle, you might feel more pumped and full because of this process.
With over 300 peer reviewed published scientific studies, Creatine supplementation has been shown to promote the growth of lean muscle (thru an increase in exercise intensity, recovery and increased protein synthesis). Without a doubt, the increase in work because of the available energy is responsible for an increase in intensity and work which leads to more lean muscle mass. As mentioned above, muscle volumizing helps contribute to the noticeable lean muscle mass. Because muscle has a higher metabolic rate than fat, it burns more calories at rest. By increasing muscle mass, you will burn more calories and make it harder for your body to gain body fat. Creatine supplementation is an excellent way to help promote lean muscle mass which will help burn more fat.
While there are several more positive effects of Creatine supplementation on the bodybuilder's physique, the most obvious are an increase in muscle mass thru volumization, and increase in body weight and a loss of body fat from an increase in lean muscle mass.
Marc David is giving away a 43-page special report, 'The Creatine Report'. You will learn: what creatine is and how it works, and what it may do for you. This excellent free report exposes the facts and fiction of Creatine, and details it's effects on the brain, heart, the body's production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson's disease, and much more! For your complimentary copy, visit

mercredi 6 novembre 2013

The 2 Most Common Conflicting Goals in Fitness and Muscle Building

The two most common goals with bodybuilding workout and fitness in general is to build muscle and lose fat. However, these two goals are pretty much at different ends of the spectrum when it comes to how to achieve them.
Gaining muscle will require you to eat more calories because, let's face it, muscles can't be made from out of thin air (unless you're using some sort of chemical assistance). Burning fat on the other hand, requires you to take in less calories than you spend in a day, since that will result in fat loss. It's no secret that what we bodybuilders want to get form our bodybuilding workouts is visible muscle.
Trying to reach both of these goals at the same time is in other words no a very good approach. Because you'll probably just end up going nuts trying to go in two directions at once. And end up not accomplishing either of your bodybuilding workout goals.
The majority of bodybuilders and weight lifters need to accept the fact that they will put of a little fat to gain all the desired muscle. The question is how much fat you need to add. So let's discuss just that.
How can you build muscle without getting fat? When building muscle mass there are two main strategies you can use. Some choose the path of eating as much food as they possibly can. That turns their life into a bit of a 24-hour eat all you can-buffet. But if you think this will magically transform calories into muscle, you're very much mistaken.
Your body can only integrate a certain amount of muscle tissue at any one time, and after that has been done any remaining calories will be preserved and stored as body fat. It's really that clear-cut and simple. And no human is an exception to that rule in their bodybuilding workouts. If you are one of these people that eat 5000 or more calories a day, this will quickly lead to a considerable gain in body fat over a 3-6 month period.
The other strategy you can use is more light and moderate. That is, to only eat as many extra calories that aid in the muscle building process, and no more than that. Ideally, this will allow you to gain as much lean muscle tissue as you can from your bodybuilding workout with no huge rise in your body fat percentage.
Personally, I always think it's best to go by real world results. The fact is that in the real world you can't give any exact number as to how many calories you should or shouldn't eat each day during bodybuilding workout. Why? Because different people have different metabolisms. So you need to pay attention to your own body in this case to determine what kind of metabolism you have. And then carefully adjust your calorie intake to that.
The key to bodybuilding success is patients and perseverance. The more calm and patient you can be the better muscle gains you will see from your bodybuilding workout.
For More Information On How To Gain Over 30 Pounds of Muscle In Only 8 Months, Click Here Now: Bodybuilding Workout!
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mardi 5 novembre 2013

My 4 Rules for Choosing the Best Bodybuilding Split Program

Asking me which bodybuilding split program is best for you is like asking me to buy you a suit without giving me your size, color preferences or reason that you need it to begin with. Because different plans net different end results, you can't just take a cookie-cutter plan and apply it to everybody. Your program should be periodized and organized so that it meets your individual fitness goals.
A good rule to remember right from the beginning is that if your goal is hypertrophy -increased muscle size - then you want to make metabolic adaptations such as higher weight and lower reps to your routine. If you're shooting for strength, then you'll want to make neuromuscular adaptations such as more reps at the same weight.
Build a Bodybuilding Split Program That Meets Your Goals
People frequently ask me which split program is the best one out there but the reality is that there really isn't one that's better than all the others. There are many effective splits but none of them are perfect. A good plan needs to be built based upon two primary considerations including:
• Your workout goals. Do you want to build muscle? Get stronger? Build endurance?
• Your training age. If you've just begun working out, chances are good that you'll continue to see gains from your initial program for several weeks before you need to switch it up. I typically recommend that people just starting out stick with a whole-body routine for about six months before looking at a bodybuilding split program. If you've been working out for several months, then you'll need to modify your plan more frequently.
There are, of course, other considerations that will play a factor in building your own personal body building split plan but these two will set the foundation of your plan.
Provide the Optimum Environment for Muscle Growth
Even after taking all of your independent needs into consideration, there still isn't any particular bodybuilding split program that's a perfect, one-size-fits-all program that will guarantee optimum results for you. As a matter of fact, any split program is going to have its own set of pros and cons and you'll need to identify those in advance so that you can maximize the pros and minimize the cons in order to create the best environment in which your muscles can grow.
Here are some things to keep in mind when designing your program:
1. Assisting muscles as well as targeted muscles need to be fresh in order to get the optimum workout each time. Design your program so that each workout compliments the one that precedes it.
2. Legs should get their own day! Use leg day as a dividing day between upper body workouts to give your arms, chest, shoulders, back and abs a day of rest.
3. Use rest days to separate workouts that share muscles. Your glycogen levels are going to be significantly depleted after two days of hard work, so it's a good idea to take day 3 to rest anyway.
4. It may seem like reinventing the wheel, but hear me out: how about doing chest and arms together when you're developing your bodybuilding split program? Before you decide that I've lost my mind, think for a second and you'll see the logic. They're both big muscle groups that work together. If you work them together, especially after a day off when both groups are fresh, your workout will be explosive!
5. Don't lose site of the fact that days off are every bit as important as workout days. Down days are when your muscles are rebuilding and growing. Without rest, your workouts just won't net you the results that you're looking for.
6. Build change into your bodybuilding split program so that you don't plateau. As we've discussed before, this is a crucial element of your training plan. You won't have to switch it up as often in the beginning but be prepared to do so as your program advances.
Optimize the Pros and Minimize the Cons of Your Bodybuilding Split Program
We've already discussed the fact that there is no perfect body building split program so what you need to do is find the weak spots in advance and adjust your plan to minimize the cons.
For example, if you're working your shoulders, chest and triceps together, then chances are good that since your triceps assist your other muscles, they're already going to be fatigued by the time that you start working them. To counterbalance this, split upside down when you mix up your workout in a few weeks.
In other words, work your triceps first, then your shoulders, then your chest. Just flip your current routine so that your triceps are getting equal treatment. By building this into your plan, you're successfully maximizing the benefits of your body building split program and minimizing the negatives.
Use Your Time, Don't Waste It
Your time is valuable and there really isn't any sense in wasting your time on a less-than-optimal workout program. Regardless of what kind of bodybuilding split program you develop, design it with forethought and care so that you make every minute in the gym count. You've probably heard the expression "don't work harder; work smarter" and that applies here, too. Use your time in the gym wisely and treat it as an investment in a bigger, better you.
Visit Vince's brand new video revealing the secrets behind bodybuilding split training.
Or check out his website to learn more about bodybuilding split training.
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dimanche 3 novembre 2013

Overtraining? Why Overtraining in Bodybuilding Is Virtually Impossible

A lot of bodybuilders are way too worried about the idea that they might be in danger of overtraining. Most of them get this idea from the tons of marketers out there who are trying to get rich by telling people they should train less, not more. There's a lot of money to be made by convincing the new or unmotivated that there's an "easy way" to build real muscle mass. The truth is; that's not the truth.
Why Overtraining is a Non-Issue
In my ten years in the business, I've never met anyone who has reached a state of overtraining. Overtraining is something that is more common in endurance athletes, but very rare for bodybuilders. Scientific research shows that for bodybuilders to reach a state of overtraining, they would have to triple their current volume for three weeks.
I tripled my training volume while I attended Charles Poliquin's 5-Day Hypertrophy Bootcamp (15 workouts in five days) and it absolutely kicked my butt. That was five days. I can't even imagine repeating that for an additional two weeks!
The fact is that 99.9% of bodybuilders will never even come close to overtraining. That said, some people confuse the terms "overtraining" and "overreaching', which are two entirely different things.
Overtraining and Overreaching are not the Same Thing
Overreaching is in an intentional, short period of increased work that deliberately exceeds what your body is able to do. That's what I was doing at Poliquin's 5-Day Hypertrophy Boot Camp. Lost appetite, disrupted sleep patterns, and mood changes are common symptoms of overreaching, but you can recover from it with after one or two weeks of undertraining or deloading. It took me about seven days of doing nothing to recover from my week at the boot camp. The purpose of this overreaching/deloading process is that it creates a greater super compensation after-effect. This is something you need to do with the supervision and direction of a professional.
Undertraining is the Real Issue
Overtraining is not your problem. More often than not, guys are undertraining. The most common reason for undertraining is failing to manipulate your duration, frequency, tempo, rest times and loads. Building muscle mass is all about periodization. Every single one of the athletes that competed in the 2012 Olympic Games used some kind of periodization, which is just another word for focused planning. If you're not doing this, you're spinning your wheels. You may make some progress, but you won't make the kind of progress that you could.
Stop worrying about overtraining and give your workouts everything you've got. Constantly demand more from your body and it will deliver.
Visit Vince's website to learn more about overtraining.
Or watch this brand new video revealing overtraining in bodybuilding.

samedi 2 novembre 2013

Natural Yeast Infection Cures, Apple Cider Vinegar A Natural Alternative

Yeast infections in women can be painful and very difficult to treat. Whilst there are a large amount of medical treatments available, people have reported that they can be ineffective and even worse, the side effects are worse then the infection. Given that medical treatments for yeast infections can be very expensive it is not surprising to find that many people are now Yeast infections in women can be painful and very difficult to treat. Whilst there are a large amount of medical treatments available, people have reported that they can be ineffective and even worse, the side effects are worse then the infection. Given that medical treatments for yeast infections can be very expensive it is not surprising to find that many people are now seeking more natural cures for yeast infections.
A quick internet search shows a multitude of different natural solutions from yogurt right through to washing with tea tree oil. The main crux with natural yeast infection cures is they seek to balance the pH or acidity of the body thus removing the environment that allows yeast or Candida, it's medical name, to flourish.
One treatment that has received much public support is Apple Cider Vinegar. Apple Cider Vinegar can be used both to bath the affected area or drunk in a dilute solution to help balance the bodies acid levels.
Internet reports state that drinking a dilute mix of two tablespoons of Apple Cider Vinegar in a glass of water twice a day has been very helpful in treating yeast infections with many saying that it works faster and better then the medical treatment they had previously tried.
Other people have reported great relief from their candidiasis symptoms by using two cups of vinegar in a low bath and gently bathing the area. One person reports she was able to see the dramatic difference in her level of swelling and pain within two bath treatments.
Importantly it has been noted that the best Apple Cider to use is the organic or "raw" apple cider vinegar, this is the brown murky type. It would appear that this is more effective then the clear distilled type. One reader also has warned that moderation is the key, that in enthusiasm she has consumed a large quantity that this pushed her pH balance out of range and this actually made the infection worse.
As with all natural yeast infection cures it is best to go gently in the early stages as you learn your own body's reaction to the treatments. I recommend you always consult with a doctor who understands of your wishes to trial natural treatments.
You can learn more about natural yeast infection cures [] by visiting []
A quick internet search shows a multitude of different natural solutions from yogurt right through to washing with tea tree oil. The main crux with natural yeast infection cures is they seek to balance the pH or acidity of the body thus removing the environment that allows yeast or Candida, it's medical name, to flourish.
One treatment that has received much public support is Apple Cider Vinegar. Apple Cider Vinegar can be used both to bath the affected area or drunk in a dilute solution to help balance the bodies acid levels.
Internet reports state that drinking a dilute mix of two tablespoons of Apple Cider Vinegar in a glass of water twice a day has been very helpful in treating yeast infections with many saying that it works faster and better then the medical treatment they had previously tried.
Other people have reported great relief from their candidiasis symptoms by using two cups of vinegar in a low bath and gently bathing the area. One person reports she was able to see the dramatic difference in her level of swelling and pain within two bath treatments.
Importantly it has been noted that the best Apple Cider to use is the organic or "raw" apple cider vinegar, this is the brown murky type. It would appear that this is more effective then the clear distilled type. One reader also has warned that moderation is the key, that in enthusiasm she has consumed a large quantity that this pushed her pH balance out of range and this actually made the infection worse.
As with all natural yeast infection cures it is best to go gently in the early stages as you learn your own body's reaction to the treatments. I recommend you always consult with a doctor who understands of your wishes to trial natural treatments.
You can learn more about natural yeast infection cures [] by visiting []

vendredi 1 novembre 2013

Women's Bodybuilding: Controversial Fad or Life Changing Sport

One of the biggest changes in the world of bodybuilding has been the growing proportion of women in the sport. Increasingly more and more women are choosing bodybuilding as a method to improve their health, fitness and strength, which is hardly surprising given how successful this sport can be in achieving these goals.
One of the pioneers of female bodybuilding was Lisa Lyon, who developed many of the dance-like muscle poses that are still popular today. She also sought out a variety of photographers that took the photos that introduced the sculpted female body to the world. The stunning Rachel McLish, who won the very first female Ms. Olympia title then set the standards that many female bodybuilders still try to achieve today. She managed to combine her sexy looks with muscularity and body tone and in doing so created a benchmark that many people still aspire to.
The world of women's bodybuilding however had to travel a relatively rocky road to reach the point of relative acceptance that it enjoys today. Women had never built their muscles for aesthetic purposes before, although they have always used other forms of exercise to keep fit and attractive. In any case, bodybuilding for women was not widely approved of at first and was criticized by both men and women. These days however, women's bodybuilding, while not nearly as popular as men's bodybuilding is a much more accepted form of fitness. Whether this is simply the sport itself maturing, changing personal beliefs or the growing equality between the sexes, female bodybuilding is enjoying a much higher profile these days.
The most of obvious benefit of female bodybuilding is its effect on health and fitness. As has been written before, bodybuilding provides a very effective way to manage weight, health and body shape that many other general exercises and sports simply can't offer. This statement holds true whether the participant is male or female. Many women suffer from strength deficits, body weight issues and a loss of physical capacity, especially after childbirth, and bodybuilding is a great way to manage these issues. Unfortunately many women concentrate exclusively on aerobic exercise and never perform any form of resistance training as they have been told they will look like a man if they lift weights, which is of course a myth.
It is very common for women to try a variety of dieting programs, some of which are extremely unhealthy and misleading. These kinds of diets can cause a loss of general health, bone mass, and lean muscle mass.  women's bodybuilding can help avoid all of these issues as participants learn to integrate exercise and nutrition using well-developed and well-understood scientific principles into their daily lives and routines, which has obvious health benefits.
Many of these  women's bodybuilding workouts that can be easily found online are as relevant for women as they are for men. Although the goal might be to develop muscle tone as opposed to developing muscle size this is easily accommodated by varying the sets, repetitions, and weights that are used when performing the exercises. Women who want to undertake bodybuilding should therefore learn the common exercises that are performed in the gym the same way as a man would, and incorporate them into a training program that uses higher repetition and lower weights in order to achieve the goal of increased body tone.
Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about workout gloves for women at his website about Harbinger Gloves.