How To Build Muscle Fast

How to build muscle fast is the most fundamental question asked by new bodybuilders. In a society where everything has to be done yesterday, people are always expecting fast results. Here in this article you will learn how to build muscle fast for yourself
Step 1
Probably the most important step in learning how to build muscle fast is to keep an accurate record of what you are doing, and the effect it is having. Building your muscles fast needs your workouts to be as effective as possible, so you need to keep accurate records, either in a written diary, or on an electronic system. When you are getting results from a weight training program, you should be increasing the amount of weight you are lifting fairly regularly. If you aren't, you aren't getting optimum results.
Tip 2
Be diligent in working with each muscle group in turn. If you go through three or four sets, making sure the weight gets greater each time. This will show you one of the most important lessons in learning how to build muscle fast. When you have reached the fourth set, you should have already set up enough of a strain on your muscles for them to be stimulated to grow. Just keep following your basic routine, but make sure the weights get heavier as you continue to progress.
Tip 3
Keep the length of workouts down. It is so tempting to fall into the trap of thinking that more time necessarily means greater results. Do the same amount of work in less time, by taking shorter rest periods, and you will see greater results from you efforts. This is due to the vast increase in intensity levels. Learning how to build muscles fast can actually save you time.
Tip 4
Have a small rep count. The limit really should be set at 6 or 8 reps, as once you go beyond this, you are working the slow twitch muscle fibers. This is not that useful to bodybuilders, as these are muscles which do not really grow. Long distance athletes who are more concerned with strength than bulk are the ones who benefit from this kind of training. Bodybuilders need to be lifting heavy weights for a short rep count.
These are the fundamental starting points in learning how to build muscle fast.

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Know Your Bodybuilding Supplement - BCAA's

BCAA stands for branched chain amino acids and is increasingly being recognized as an important supplement in the field of sports nutrition. In short the term refers to three essential amino acids - leucine, isoleucine and valine.
Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream. They are then used by the body to build and repair tissues amongst other things.
Amino acids are split between those classed as essential and those labelled non-essential. This simply means that essential amino acids cannot be made by the body, whereas non-essential amino acids can. There are nine essential amino acids and each must be obtained from the diet. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Non-essential amino acids are just as important as the essential variety and the term simply means they can be made by the body from vitamins and other amino acids. The non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.
The BCAA's are especially important to athletes because they are metabolized in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy. Supplementing with BCAA's has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA's can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.
As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder.

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Human Growth Hormone (hgh) And Muscle Building

Human growth hormone or HGH as it is also known has been the talk of bodybuilding and muscle building circles for a number of years now. Research has shown that having high levels of human growth hormone can be beneficial if you are trying to build muscle especially as you get older (you produce less HGH as you age). However, the use of human growth hormone via injections is a contentious issue as there are a number of side effects associated with injecting human growth hormones.
Before you do anything consult your doctor, find out the advantages and disadvantages and take their advice. If you can, avoid injecting human growth hormones, there are ways to raise your HGH levels naturally and safely which this article will discuss.
So What Is Human Growth Hormone?
Human growth hormone is found in all of us, it is most prevalent when we are children, as it is required for the rapid tissue growth that occurs at this stage in life. HGH also plays a role in regulating our metabolism. You should never use HGH as you are growing as it can be very dangerous, after puberty though HGH levels start to decline in the body and continues to do so as we become adults. This is why bodybuilders see HGH injections as a means to build bigger muscles, as usually their natural HGH levels will have fallen. However there are effective natural ways to raise the level of HGH in your body.
Natural Ways To Raise Levels Of HGH
The most effective is to get an early night and get into a strict sleep routine. The human growth hormone is released naturally in your body in the first part of your sleep. So by ensuring you get a good night sleep you'll optimize the release of HGH and increase tissue growth and repair. If you aren't getting enough sleep, you're 'shooting yourself in the foot', as you're actually inhibiting the release of HGH and thus the growth of your muscles.
Here's What Arnie Did
It is reported that Arnie would get up at 3 am and do a weights training session, so that his HGH levels were at their highest, he would then go back to bed and have a proper sleep ensuring more HGH would be released and thus increasing muscle growth.
HGH levels are also increased naturally when you workout, as weight training has a beneficial effect on the HGH levels, so getting down the gym will help in itself. As you get older counteract lower HGH levels by training harder and getting more sleep, also ensure that you have a good diet and you should never need to consider HGH injections, because you don't need them. If you have a proven training program stick to it, you shouldn't need to use HGH.

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Know Your Bodybuilding Supplement - L-Arginine

Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.
Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system. It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility. Recent research has also highlighted arginine's ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.
There are several reasons why arginine appeals to bodybuilders:
1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.
2. It helps the body to retain nitrogen that is essential to th! e muscle building process.
3. Its vasodilating abilities support muscle growth.
4. It enhances protein synthesis.
5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.
With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.

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Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body.
This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:
1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.
2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.
3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.
4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.
5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

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How To Build Leg Muscle

Learning to build leg muscle can be more difficult than learning about biceps, which the beginner seems obsessed with. If you have the desire to build a balanced healthy and strong body, then leg work will form a crucial part of that. Here we show you how to build leg muscle.
Tip 1
There is really no secret to knowing how to build leg muscle - it is the same theory that applies to any other muscle. The only problem most bodybuilders have is not taking enough notice of their legs during workouts. It goes without saying that if you put all of your attention on your arms, and ignore your legs, you are never going to have the ideal physique which bodybuilding can create.
Tip 2
Another important step in learning how to build leg muscle is learning to vary your training program. Thigh muscles and calf muscles can display a lot of strength very quickly, so there is no need for them to grow as much to give you that strength when you are training. To really work such large and strong muscles, you will need to keep your workouts very intense, and it will also benefit you to change your exercise program from time to time, working different parts of the muscle.
Tip 3
Don't worry about those exceptional individuals who get easy gains. There seems to be somebody in every gym who will gain results much easier than everyone else, mainly because of genetics. As these genetics cannot be replicated, there is no point in worrying about it, and it will certainly be self defeating to try to compare yourself with these people. If you want to build leg muscle, you will need to work within your own genetics!
Tip 4
Develop your blood supply channels. In learning how to build leg muscle, don't overlook the importance of getting an adequate blood supply to the area you are working. This is something which long standing bodybuilders know well. They will have spent many hours building large veins through which blood will flow to the muscles as they are being worked. Aspiring bodybuilders will have to be diligent in developing to this degree. It will not be easy, but if you resist the temptation to go easy and keep working, you will find that it becomes progressively easier to work your muscle groups. This means that the channels are being developed.
These are the basics you need to know in order to build leg muscles.

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How To Build Muscle Mass

How to build muscle mass is the most fundamental question of bodybuilding. The basic answer is simple enough, as dietary considerations, combined with consistent, sustained resistance training is what will produce results. Here in this article we show you how to build muscle mass.
Tip 1
Dietary considerations are fundamentally important when learning how to build muscle mass. Even the simple matter of what to eat is overlooked by many bodybuilders, but the question of what time to eat is hardly ever considered. On waking, your body is in what is known as a catabolic state. This is a poor state for a bodybuilder to be in, as a lack of nutrients causes the body to consume its own muscle mass. If you can give your body a quick, easily absorbed protein boost, that will help enormously. Shakes are ideal for this.
Tip 2
Most importantly, make your workouts regular. Half hearted efforts will produce half hearted results, and consistent effort is needed to see any serious benefit. Make a commitment to consistent training, and you will learn how to build muscle mass on an ongoing basis. The other factor to be aware of is that the body needs to keep being pushed, so as you continue to grow, you need to be lifting ever greater amounts of weight. Consistency will also train your body to expect exercise at certain times, and this will speed up results.
Tip 3
It is easy to tell people to get a personal trainer, but you should think about it if you can. Failing this, someone who works at a gym can produce a written schedule for you to follow. Gyms are happy to do this, as it increases the chances of them keeping your business. Their staff will tell you how to build muscle mass. If you find it difficult to commit to regular workouts, you may find that this helpful, as someone else will be there to push you along.
Tip 4
Start using sports drinks. Sports drinks are specially formulated to replace the electrolytes after strenuous exercise. There is no need to understand the science behind this, just use it to your advantage. Taking a sports drink around 15-20 mins after your workout will have you feeling less tired. Reducing tiredness is another factor in learning how to build muscle mass..
It is not difficult to learn the basics of how to build muscle mass, and hopefully this guide will have shown you the way.

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Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.
1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid.
- Hold the dumbbells at the sides with the palms facing the thighs.
- Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.
- Pause.
- Lower with control to the starting position.
2. Bent-over dumbbell lateral raises.
- Bend over at the waist with the knees slightly bent.
- Raise the arms up and to the sides as high as possible.
- Pause.
- Lower with control to the starting position.

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Incontinence: Improving Muscle Tone

Incontinence is one of the most common problems among women these days. A treatable disorder, whose main symptom is frequent urination and leakage. An overactive bladder and incontinence affects 12 million North American women.
Incontinence occurs when the urethra loses support from the vaginal walls. Overactive bladder is closely linked to incontinence, and is characterized by such symptoms as frequent urination, insomnia due to the urge to urinate at night, urine leakage, and even bed-wetting. An overactive bladder is often caused by bladder stones, surgery or neurological disease. Among the main risk factors for incontinence are excessive weight, smoking, pregnancy, stress and infections of the bladder, such as cystitis.
Aside from being a physical health issue, incontinence and suffering with an overactive bladder can result in emotional and mental health issues. Frequent urination can be an embarrassing problem. As a result, many women who suffer from incontinence become socially inactive, abandoning social activities. Many women even stop seeing other people.
Childbirth is a major cause of incontinence, with age and menopause contributing to the problem. Vaginal childbirth frequently causes pelvic damage because the pressure of the fetal head displaces and stretches parts of the pelvic anatomy, most specifically, the vaginal walls. With the onset of menopause women can become estrogen deficient which can cause the vagina to thin which prevent the urethral walls from closing well. This lack of closure translates into incontinence.
There is no unique treatment strategy for incontinence and overactive bladder. You can prevent leakage of urine temporarily using diapers and pads, or even undergo a surgery. For bladder infections, there are a number of traditional and herbal remedies, such as cleaver or Marshmallow root teas that help toning bladder muscles.
Incontinence and other bladder problems don't necessarily have to be treated with me dications. Pelvic muscles can be strengthened and toned, just like any muscle in the body, to prevent spontaneous urine leakage. These exercises, called after the doctor Kegel who invented them, are often prescribed to pregnant women. In the same time, Kegel exercises can tighten the muscles that control stream of urine. You can locate these muscles by stopping and starting the flow of urine.
Women, who are already being treated for incontinence, can start doing 3 sets of 50-60 repetitions of Kegel exercises a day. Then, as the muscles strengthen, women can do as much as a hundred Kegels a day - not at one time, of course! Quite conveniently, Kegel exercises can be easily done everywhere, as they are completely invisible. There are even vaginal weights to be used when doing Kegel exercises.
You can develop your own Kegel routine by adding variations of exercise, such as elevation Kegels or holding the pressure for a few seconds. Women who practice Kegels admit that these sim ple exercises have the added benefit of greatly improving their sex life.
The most important message for women who suffer from any form of urinary incontinence is that in 80 to 90 percent of people it can be significantly improved or even cured.

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Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.
1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.
- Push the pads until the knees are almost locked.
- Pause.
- Lower with control to the starting position.
2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.
- Place your feet firmly at shoulder width on the foot board.
- Bend the legs until they are almost touching the chest.
- Pause.
- Return with control to the starting position.
3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.

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How To Gain Weight And Build More Muscle!

For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass.
There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift.
Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.
Bench Presses - works the chest, shoulders, triceps
Overhead Presses - shoulders, triceps
Pull-ups/Barbell Rows - back, bicep
Squats - legs, lower back
Dead lifts - legs, back, shoulders
Bar Dips -shoulders, chest, arms
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.
Eating guidelines for building muscle:
A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.
When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.
During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.
So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won't know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven't been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.

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How To Build Muscles With Body Building Diets

Are you trying to get buff this summer? Okay, first of all, let me inform you that this can indeed be a process.
Don't expect to hit the gym a few times and see some significant results. For some odd reason this always bothers me. People go to the gym for a mere week and expect to be ripped like Van Dam. That's just nonsense. However, with the right weight training program and the correct body building diets, you can see a great difference in a couple of months. You see, it's all about how hard you train and how well you eat. If you are one of those folks who consume fast food twice a day, you'd better get ready to make some drastic changes. This will sadly get you nowhere. In order to get stacked you'll need to start one of the many recommended body building diets. I'm talking about a lot of protein, vitamins and minerals, but hardly any fat, sugar, and salt. Remember, you truly are what you eat. Just take a gander at the American population.
Are you currently searching for decent body building diets? These are easy to come by in this super age of technology and cyberspace. I too was looking to gain muscle a few months back. Although I'm not looking to acquire a body builder physique by any means, I do prefer some decent muscle mass. My first thought when it came to body building diets and weight training regimes was to hop online. I knew that the World-Wide-Web would have much to offer. After about an hour of surfing and reading, I had come to the conclusion that Whey protein is the bomb right now. We're talking it's all the rage in the body building circuits. Therefore I decided to weigh the options at hand. Because when it comes to contemporary whey protein, there are many products to choose from. In the end I purchased a whey protein mix from Wal-Mart. Go figure! Anyway, this nuance to the modern-day body building diets is basically an all-natural source of high quality protein. You can get a whopping 26 grams of it with one 8 ounce glass of milk. That's a hefty dose of the muscle building stuff if you ask me. Do this three times a day in addition to your weight training and you should surely see results soon. Now, when it comes to body building diets, you can't disregard you regular three meals. Make sure you consume healthy meals containing all of your daily vitamins. The collaboration of health food and whey protein is a sure win. It's time to get pumped.

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Light Weight High Repetition Exercises To Define, Tone And Get Ripped Muscles?

Most people believe that exercising with light weights with high repetition will tone and define your muscles to get that rock hard ripped muscular body. Since so many fitness personal trainers teach their clients that, so it must be true?
As summer approaches, many fitness enthusiasts will switch from muscle building routine to doing light weight high reps routine to cut away their body fat and to reveal their ripped muscular body. After all, it is shirt off time for the beach and poolside parties, isn't it?
Well, I am about to bust this popular light weight high rep to tone muscle myth. Did I hear you gasp? Good. This is because the myth is so well entrenched and a lie being told too often will generally be accepted as the truth.
To get toned and well defined muscles, you need to lose body fat covering the muscles. Period. When you get rid of your body fat, your muscles will show through. You will look sinewy and muscular. Of course, that is provided that you have built muscles below those fats.
Let me ask you, how could light weight high repetition exercises build muscles or melt away fat? There is no logic in this.
To build muscle mass, you have to do heavy weight low rep compound exercises, exactly the opposite of light weight high rep routine. To lose body fat, you have to do intensive cardiovascular exercises and eating correctly.
There is no such thing as spot reduction short of invasive medical procedures such as liposuction. That means no matter how many crunches and side bends you do, the fat isn't going to come off your belly and neither will your love handles melt away.
So if you want to reveal your well toned and defined musculature, you have firstly to build bigger muscles and then subsequently cut your body fat. Medium weight high repetition compound giant set exercises may help you burn more calories if the exercises keep your heart rate up and get you panting and sweating throughout the entire exercise workout session. However, this will already be a cardiovascular workout session and not a weight lifting workout session.
So next time when some smart aleck advises you that to get a well toned muscular body, you must workout with light weight and with high repetition, just ask him to explain the logic behind his statement and have a good laugh when you see him fumbling for a logical answer.

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How To Diet For Lean Muscle Gains - Focus On Vegetables And High-Protein Foods

If you are wondering how to diet for lean muscle gains, the most important thing that you should keep in mind is that you should reduce your intake of fatty foods. This is not possible to do entirely, but if you are eating a lot of highly fatty foods, you should reduce them to be no more than 20% of your daily caloric intake. We also recommend that you limit your selection to healthy unsaturated fats. It is also interesting to note that people who severely restrict their fat intake (below the 20% mark) will not look healthy; their hair will be brittle, their skin will be dry and they tend to have terrible mood swings and be very ill-tempered.
You should also cut out any empty carbohydrates as well - for instance, foods that are very high in sugar but lack nutrients, such as cookies, candy bars and other highly processed foods. This will make you feel more healthy overall, give you more energy and it will also enable you to get the nutrients that you will need to build muscle.
We recommend that you keep a food diary for one week and then review your typical caloric intake during one week. Then reduce the calories by 15% in order to lose fat. If you're interested in gaining lean muscle, however, you will need to increase your calories by 15% - BUT you MUST divide all your food amongst six small meals per day in order to have the food convert to muscle rather than fat. North America's habit of eating 2 or 3 large meals per day causes our bodies to act in the "feast or famine" mode of our early ancestors and thus causes our body to naturally store energy as fat. When you start to distribute your daily food intake between five to six meals a day it relieves the "feast or famine" program that your body has and your body will lose more fat, thus food will be converted into muscle gain.
Eat Natural and Organic Foods That Are Low Glycemic
When it comes to how to diet for lean muscle gain, some people swear by already-formulated foods and meal replaceme nts. While those can help you sometimes - especially by helping you get enough protein in your diet - they are not the best option for you. If you are trying to gain muscle, then you should make sure that you're eating healthy foods - which generally means that you are cooking the food yourself from scratch with raw ingredients.
The best lean muscle gaining diets for are similar to low carb diets, though less extreme. (You will still need carbohydrates so that you have enough energy to exercise). You should put a lot of emphasis on foods that are high in protein, like meat (such as skinless chicken breasts and lean beef), nuts, and some legumes, as well as on vegetables. The high protein foods will give your body the protein that it needs to build muscle mass, while the vegetables will give you the nutrients and fiber that will keep you healthy. With this diet, you will have everything you need to build the muscles that you want - but you won't be eating too much, either.
I t is also important to remember that low glycemic foods tend to be the healthiest food choice. The Glycemic Index is a measure of how much your blood sugar (glucose) rises after eating carbohydrate foods. High glycemic foods cause a surge in blood sugar, thus increasing insulin, and you will get hungrier sooner. Thus, you will be tempted to overeat.
High Glycemic foods are most grains and grain products (both whole wheat and white), cookies, candies, candy bars, breakfast cereals, grain based snack foods such as taco chips, corn, potatoes (these are highly starchy foods), bananas, most dried fruits and tropical fruits (tropical fruits tend to be sweeter than non-tropical fruits), fruit juices, honey and table sugar.
Low Glycemic foods are legumes (lentils, chickpeas, kidney beans, and most other beans), many fruits such as cherries, blackberries and most other berries, plums, peaches and grapes, dairy products such as milk, yogurt and kefir, non-starchy vegetables such as b roccoli, Swiss chard, bok choy, lettuce, celery and kale.
If you follow these guidelines will be on your way to a stronger, leaner body and you will enjoy all the other side benefits of losing fat: more strength, increased energy, more endurance, a smaller waistline, visibly sexier abs and better health!

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Learn To Gain Weight And Build Muscle

If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.
Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.
Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.
If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.
Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.
The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don't work your muscles, they won't grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

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Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section.
The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows:
1. Rectus abdominis - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack.
2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards.
3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine.
4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.

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Lavender: The Natural Muscle Relaxant Superstar

If there is a specific cause for muscle pain such as Arthritis or disc problems, there are also a number of specific remedies that can help deal with these ailments. But for pain relief, most people seek prescription pharmaceutical medication, which can have bad side effects and can even cause allergies, aside from the fact that it can be damaging to our bodies. If one is looking for a muscle pain relief but is worried about drug interactions and its adverse effects, then they may consider using natural muscle relaxants.
For general muscle relaxation, a massage using two teaspoons of almond or olive oil mixed with 3 drops each of essential oils of Lavender, a natural muscle relaxant can help bring relief. Lavender is as old as humankind. Already in use by different civilizations for more than 2,500 years, this beautifully-scented herb has been used in the following ways such as perfume, disinfectant, deodorant, aphrodisiac, and insect repellent.
Lavender, the bushy perennial with the refreshing and delightful scent, has a long history of medicinal uses. It is calming and has an uplifting influence. Warm lavender tea applied as a compress can relieve a headache. In the bath water, lavender oil relaxes one, and gets rid of tension, thereby making one feel better.
Lavender was also used in ancient times to tame lions and tigers. Perhaps the ancient people intuitively knew what researchers are finding out about lavender. Researchers have proven that it calms anxiety and provides natural stress relief. Lavender has also a long list of medicinal properties, making it a natural health superstar. These days, lavender is enjoying renewed popularity as an alternative natural muscle relaxant.
Lavender was also used in earlier days as a condiment and for flavoring dishes to comfort the stomach. It has aromatic, carminative, and nervine properties. Though largely used in perfumery, it is now not much employed internally, except as a flavoring agent, occurring occasionally in pharmacy to cover disagreeable odors in ointments and other compounds.
Red Lavender lozenges are employed both as a mild stimulant. More than just lozenges, the red lavender product is also a favorite after-dinner treat because of its pleasant taste. The essential oil, or the spirit of Lavender made from it, proves admirably restorative and tonic against faintness, palpitations of a nervous sort, weak giddiness, spasms, and colic. It is agreeable to the taste and smell, provokes appetite, raises the spirits and dispels flatulence. The dose is from 1 to 4 drops on sugar or in a spoonful or two of milk.
A few drops of the essence of Lavender in a hot foot bath is often prescribed as a means of effectively relieving fatigue. If applied outwardly, it relieves toothache, neuralgia, sprains, and rheumatism. In hysteria, palsy and similar disorders of debility and lack of nerve power, Lavender will act as a powerful stimulant.
Before you reach for over the counter drugs for your next muscle relaxant, why not do what ancient Egyptians did and look to nature first. After all, if lavender could tame tigers, imagine what it could do for Monday mornings at the office? Definitely, lavender, is the ultimate natural muscle relaxant.

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Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back.
Although they are two distinct areas, the chest and the upper back will be considered together because achieving a muscular balance between them is crucial, particularly in relation to maintaining good posture. Creating an imbalance between the two is likely to result in injury.
The main muscles found in the chest and uper back are as follows:
1. Pectoralis major - these are the large chest muscles found to either side of the breastbone. Its main job is to bring the upper arm inwards across the body, a movement that is known as horizontal adduction.
2. Latissimus dorsi - this is the largest back muscle that runs from the lower back to the upper arm bone. It pulls the upper arm towards the body and acts as an internal rotator of the upper arm.
3. Trapezius - this muscle runs from the mid spine to the shoulder and then to the neck. Its main role is to faciltiate movement of the shoulder blades.

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Mental Muscle Memory

When I was actively training at the Karate Dojo, every workout included time spent repeating individual techniques over and over and over and . . . well you get the idea. We would stand in a circle and count off by tens and twenties, punches, chops and kicks, as the Sensei and senior students came around correcting our form. During one of these sessions, a senior student explained the concept of Muscle Memory and why it is important to repeat the movement so many times.
Muscle Memory, or, if you like technical terms, Neuromuscular Facilitation, occurs when you have repeated an action enough times to have etched the pattern into your brain. The action becomes automatic, requiring no conscious input on your part.
Neuromuscular Facilitation or Muscle Memory allows you to walk, get dressed, tie your shoes and start the car without thinking.
Many, if not most of the activities in our daily lives are run by Muscle Memory. This is usually a good thing. But what if the pattern is holding us back or contributing to poor health. For instance, what about a muscle memory that causes you to slouch or clench your jaw when you're tense?
If you golf, you know that a Muscle Memory that causes you to slice your drives is extremely difficult to shift. It involves coaching, constant awareness, and lots of repetition to break that original, inefficient pattern and create a new, more beneficial pattern.
The same is true with our thoughts. How many habitual thought patterns do you have that hold you back? I call these patterns Mental Muscle Memories or MMMs. Here are just a few common Mental Muscle Memories that hold people back from success and contentment:
- Negative thoughts such as: I can't do it, I'm not smart enough, I don't have the money, I'm not attractive.
- Inefficient patterns including: Procrastination, consistent tardiness, working under stress, disorganization, lack of focus.
- Faulty beliefs like: You can't make a living doing what you love. You have to do it alone. In order to win, someone has to lose.
All of these thoughts, patterns and beliefs are learned, usually at a very young age, and become MMMs that FEEL true. In other words, they seem so integral to who you are that you cannot imagine yourself without them.
So how do you shift these patterns? Here are a few techniques that can help shift MMMs:
- Acknowledgement and Acceptance: Obviously you have to acknowledge the pattern to begin shifting it. But, while it may seem counterintuitive, you also need to accept the negative pattern in order to begin the shift. Acceptance brings patience and compassion for yourself during the transformation process. It's sort of like a 12-step program, "Hi my name is Edward and I'm a web surfaholic." Once you acknowledge it you open the door for consciousness and choice to enter into the pattern.
- Coaching/Mentoring: This can involve a relationship with a professional coach, a mentor, a trusted friend (co-coaching) or your own inner wisdom (self-coaching). When I was in college, a friend and I noticed that we both used "like" far too often in our speech, as in, "Like, what do you mean, you don't, like, want to skip class." We decided to "coach" each other. Whenever we noticed the other person using "like" in its non-dictionary usage, we would punch their shoulder (lightly!). It worked. We both stopped using "like" within a month. One caveat here: make sure that anyone you enlist to help coach you is truly interested in helping you shift out of the old pattern. Sometimes the people who love us the most don't want to see us change.
- Logic: For you left-brained folks out there, sometimes, pure old reasoning works wonders. Let's say you have a belief that you can't make a living doing what you love. Ask yourself, is it true? Can you think of anyone who DOES make a living doing what they love? I bet you can. Once you find examples that disprove the belief embedded in your old Mental Muscle Memory, you can begin looking to those examples each time you feel that old believe come up.
- Affirmations: I know, affirmations got a bad rap thanks to Stuart Smalley and Saturday Night Live. (If you're not of the SNL generation, then nevermind!) But affirmations work! They begin to shift the neural programming by replacing the negative belief or pattern with a positive belief or pattern or your choice. Here's an example you could use to shift that old work/love MMM:
In an easy and graceful manner
In a healthy and joyous way
In its own perfect time
And in the highest good of all
I am now Being my True Self and Doing What I Love in order to create all the money required to live comfortably and securely.
You can use any or all of these techniques, or make up your own. Whatever method you choose to shift your old patterns and beliefs, repetition is the key. If you're a tennis player and want to impro ve your serve, what do you do? You have someone coach you on the most effective technique and then you go out and practice your serve. Over and over and over. If you spent one-hour a day for 30-days practicing your serve do you think you would see some improvement? You bet.
It's the same with Mental Muscle Memory. Practice really does make perfect. So get out there and start practicing!

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Muscle Building Crackdown On Muscle Building Steroids

Many of the professional sports associations perform random drug tests on their players, and some have instituted policies that direct that these drug tests be done only on an annual basis. The 364-day window that is left wide open allows professional athletes to use steroids without fear of being caught. There is a crackdown on muscle building steroids because there have been numerable deaths associated with them.
The most recent urge for a crackdown on muscle building steroids comes from the death of an athlete in the world of wrestling. While the athlete's death was not from steroids use directly, the depression and rage termed "roid rage," was basically what caused him to kill his wife and young child before he committed suicide. People are now expecting a full crackdown on muscle building steroids in all sports, after the autopsies are completed to prove that the athlete used steroids.
Some think that the crackdown on muscle building steroids should not include s teroids that are prescribed by a licensed physician, as is the case with the professional wrestler. Other people view the use of steroids on another level and are considering offering stiffer penalties to those athletes that combine steroids with other prescription drugs.
Many believe that the crackdown on muscle building steroids is necessary because they are widely used in the sports world. The strenuous aspects of the sports leave some sports professionals in jeopardy of losing a lucrative salary because they are not muscular enough to handle the brutality that is dished out on the various fields that they play on. Many owners of sports clubs are now urged to establish strict guidelines to follow and not to allow steroid use under any circumstance.
Some sports organizations such as the National Football League have already taken drastic steps to discourage the use of muscle building steroids. If all tests are correct, it could prove devastating to any sport if ent ire teams were to test positive for steroid use, and many sports owners are hesitant on taking the chance that this could very well happen at any time during the season.
The suspensions that have occurred are minor infractions in the minds of some sports teams. This view is taken because one sports organization has had only 44 suspensions in their history and these suspensions are sprinkled out over a 15-year period. Other sports teams have only recently suspended their first player for using muscle building steroids and this is because they are sensitive to the crackdown on muscle building steroids that has gotten the attention of many people in Congress.
Some sports bettors are placing bets on how much longer athletes will be able to get away with taking muscle building steroids, and are favoring placing bets on the results of tests that come as a direct result of the crackdown on muscle building steroids that cause death in many of the athletes that take them. Som e deaths occur through heart attacks brought on by steroid use and others from suicide that is caused by the mind altering chemicals found in steroids, but all of these questionable deaths are associated with muscle building steroid use in some way, shape or form.

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How To Gain Weight And Increase Muscle Mass

If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.
Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.
Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.
If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.
Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.
The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don't work your muscles, they won't grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

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Mechano Growth Factor (MGF) - A Very Powerful Muscle Growth Inducer

Mechano Growth Factor (MGF) is a local growth or tissue repair factor. Mechano Growth Factor (MGF) is a splice alternative of the IGF-1 formed by a frame shift in the IGF gene. Mechano Growth Factor (MGF) raises the muscle stem cell count with the intention that more may blend and develop into adult muscle cells. This is a process necessary for adult muscle cells to carry on development. However, its succession differs from the systemic IGF-1 formed by the liver.
A research carried on Mechano Growth Factor (MGF) showed that it has the potency to produce speedy increases in muscle and potency that gives it substantial curative and doping prospective. The most crucial rodent data has been revealed that Mechano Growth Factor (MGF) is a very powerful persuader of muscle growth when it is given in the muscle thru an intramuscular injection of cDNA. In reality, in one study Mechano Growth Factor (MGF) made a 20% enhancement in the weight of the injected muscle in 2 weeks. Furth er examination cleared up that this was essentially because of an addition in the size of the muscle fibers.
Mechano Growth Factor (MGF) is said to be involved in a pulsation accompanying muscle damage and is apparently involved in the creation of muscle satellite cells. This fabrication of Mechano Growth Factor (MGF) can encourage satellite cells into activation, to make new muscle cell. Mechano Growth Factor (MGF) also advances nitrogen retention and new protein synthesis.
Mechano Growth Factor (MGF) is a significant element of the determining constituents in whether a muscular tissue will develop or not. The introduction of this peptide, either by weight training or by an injection, will cause the affected area to act in response by creating novel muscle tissue. The presence pf Mechano Growth Factor (MGF) in the muscular tissue is one of the greatest factors in the anabolic effect of weight training.
At present, Mechano Growth Factor (MGF) is being used effe ctively by muscle-builders, for conjuring up lagging body parts plus overall development. It is a fine method for musclemen and other jocks to raise muscle weight by shooting Mechano Growth Factor (MGF) immediately post workout. Administration quantity of Mechano Growth Factor (MGF) should be at about 100mcgs/day and it will generate the added activation of satellite cells, protein translation, and gene transcription.

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