Losing Weight With Cardio Training - How to Eat Properly When Doing Cardio to Lose Weight

When it comes to doing cardio for weight loss, proper nutrition is as important as the training itself. If you're trying to lose weight, your cardio routine is just one piece of the puzzle, you need to back your training program with the proper diet. And here is why: In order to lose weight, you need to burn off more calories than you put in. That's it. And it's no secret. This is what is known as the energy deficit in the fitness circles.
Nevertheless, if you fail to properly address your nutritional needs-especially when doing cardio on a regular basis, then you won't get far down the road. Starving yourself won't help you lose weight. But quite the opposite, you'll only invite fatigue, loss of motivation and a myriad of health problems.
As a result, here's how to synchronize your diet and cardio training in the healthiest and most proficient way possible, while making the most of your workout sessions.
Don't Shock Your System
During the early stages of training, you may be overexcited about your new weight loss resolution, so you decide to stop eating and train for more hoping to see instant results. But that's no excuse to take on more than your body can handle. Opting for this approach does quite the opposite. Your body perceives the sudden change as a state of famine and slows down the metabolism, thus you'll be burning off less calories per minute than you used to. As a result, you're not going to see the scale going down any further, you'll just add to the frustration.
Therefore, preventing the starvation response is critical for weight loss. The best eating guideline for preventing this condition is opting for 4-5 small meals per day. When doing so, you'll constantly resetting your metabolism levels, thus burning calories at a higher level. In addition, eating every 3 to 4 hours will keep your energy tanks full and well replenished for your next cardio workout, thus you'll achieve better performance and enjoy the training.
Cultivate Good Eating Habits
Cultivating good eating habits is the way to go if you want to stay slim for the long term. These eating principles are universal. And everyone should abide by them, active or not. For starters, choose fresh, nutrient-rich food instead of junk food. Make sure to throw a healthy mix of vegetables, fruits and lean protein into your diet-especially when doing cardio training. Eat 2-3 hours before the training session, and immediately afterwards to replenish your energy tanks.
In addition, make sure your body well hydrated throughout the day. Drink plenty of water both before and after your cardio sessions. Otherwise, you'll suffer from dehydration which can lead to a myriad of health problems.
Nonetheless, this is not a call to perfectionism. Perfectionism is the way to losers' land. You need to take your weight loss diet with a grain of salt and give permission to yourself to go off track. Break the rules once in awhile. Go ahead and that slice of pizza or soda drink, just don't go overboard. Schedule your eating rants once a week as a prize for your hard efforts.

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How To Maximize Explosiveness In Any Athlete

When explosive athletes hear the word aerobic cardio many would rather take a bullet to the carotid artery than have to jog in a steady state for an hour. Other than the groans that often come from explosive athletes there is much scientific research that suggests that aerobic cardio may not be the most effective for development of explosiveness and athleticism. Aerobic cardio is touted as being important for endurance and fat loss but there may be a better solution that doesn't come with some of the negative side effects.
Anaerobic power is what is recruited during high intense bouts of activity. In order for the body to perform work or use energy it requires the production and breakdown of the high energy molecule A.T.P. There are two major systems the body uses to create energy the anaerobic system and the aerobic system. Sports such as football, wrestling, basketball all are explosive sports requiring major recruitment of the anaerobic system. It may not be an either or in terms of aerobic conditioning vs. anaerobic conditioning but over emphasis on aerobic conditioning may not maximize the many training adaptations that are beneficial to the athlete looking to be explosive.
The law of specificity suggests that in order to create the training stimulus that is beneficial, training must fundamentally mock the conditions that an athlete will see in his or her sport. A piece of anecdotal evidence that I think is important to point out; the limited understanding that often comes from those who recommend conditioning. They don't understand the law of specificity and the different energy systems. I.E my rugby coached suggested we build up to running 5 miles a day but he didn't transfer his understanding of rugby to that of his conditioning recommendation. During rugby much like basketball and soccer there is often high bursts of speed followed by slower speeds. Simply to train aerobic power, a steady state does not allow the proper energy systems to build that are specific to your sport. Even the major test for aerobic power the vo2max has its limitations.
There are two major types of muscle fibers in your body, Type 1 slow twitch and type fast twitch fibers. During aerobic conditioning the type 1 slow twitch fibers are the major muscle fiber used. During high bursts of activity the major muscle fiber used is type 2b. What is very seldom talked about is a third muscle fiber type called type 2 intermediary fibers. These muscle fibers often adapt to the training stimulus that is put upon them, meaning that if you train endurance they will transfer over to endurance fibers, if you train speed those intermediary will transfer over to the type 2 fast twitch. Inevitably that means if you train endurance you will get slower. Is that to suggest aerobic cardio is ineffective? Not at all but there is a more effective way to create explosiveness. Aerobic conditioning has its place in the recovery continuum. Something that can occur a couple days after intense exercise is called DOMS or delayed onset muscle soreness. DOMS is not caused by lactic acid buildup like many believe but by the byproduct of lactate: hydrogen ions. Aerobic cardio can help to rid of these ions. That will help rid of the soreness.
According to Costill, Kenney and Wilmore in Physiology Of Sport And Exercise Cross-training is defined as "training for one or more sport at the same time or training several different fitness components (such as endurance, strength and flexibility at one time". Costill, Kenney and Wilmore suggest
"... Gains in strength, power and endurance can result. However the gains in muscular strength and power are less when strength training is combined with endurance training than when strength training alone is done. The opposite does not appear to be true: Improvements of aerobic power with endurance training does not appear to be attenuated by inclusion of a resistance training program". (Kenney, Costill, Wilmore p 277)
However another study quoted in Physiology of Sport did not draw these conclusions. The study found no hindrance of strength gains by including some form of endurance based training. A study put out by Francesca PM, Giulia DI, Stefania C, Alessandro S, Gianluca V, Antonio LT called " Concurrent strength and endurance training effects on running economy in master endurance runners" found that maximal strength training which is by and large low rep heavy load anaerobic weight training, markedly increased running economy.
"Taken together, the results of this preliminary study indicate that master endurance athletes seem to benefit from concurrent strength and endurance training because the rate of force development may be crucial for RE improvement, one of the major determinants of endurance performance." (Kenney, Costill, Wilmore p 277)
This study suggests that anaerobic training can benefit aerobic endurance. Power is defined as force times acceleration. Or strength times speed. Power is explosiveness. It has been repeatedly shown that the most explosive athletes are the ones with the highest percentage of type 2 fibers. Aerobic training simply will not develop the type 2 fibers to the degree anaerobic training will. Some are born with a higher percentage of type 2 fibers and may have an advantage in that regard but anaerobic training appears to be the way to go. Individuals who train anaerobically will see improvement in their explosiveness. Another factor to consider is the hormonal effects of aerobic training or anaerobic training on the body. The body simply does not react the same to the two types of training. But that is another article for another day.
At the end of the day exercise physiology is a growing field of research and what is said to be useful now may not be useful down the road. As a sport performance coach I will always utilize anaerobic training over aerobic training for development of explosive athleticism. It should be noted that there are various forms of aerobic training that isn't simply steady state training. Plyometrics is a form of anaerobic training that focuses on explosiveness and something I recommend for athleticism development. I would also use the wingate test instead of utilizing the commonly overused vo2 max test. The wingate test is for anaerobic conditioning.
It should also be noted that I'm not against aerobic cardio only that I believe anaerobic cardio is much more effective due to its effect on the muscle fibers, its effects on strengthening the proper energy, hormone release and its effect j sustaining muscle that otherwise could be lost due to excessive aerobic cardio. Periodization is something to keep in mind when designing a fitness program for development of athleticism. Periodization is varying rep ranges and intensities to allow for continued gains that otherwise would not occur due to excessive training and inadequate recovery. Given all the research I've come to the conclusion that both forms of training are necessary in varying degrees but as a whole anaerobic training has many more benefits.
Works Cited
Costill David, Larry Kenney and Jack Wilmore. Physiology of Exercie. Illinois: Human Kinetics. Print.
Francesca PM, Giulia DI, Stefania C, Alessandro S, Gianluca V, Antonio LT. Concurrent strength and endurance training effects on running economy in master endurance runners. J Strength Cond Res. 2012 Nov 30. [Epub ahead of print] PubMed PMID: 23207882.

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The Best Shoulder Exercises For Mass And Separation

So what are the best shoulder exercises for mass? Oh man, to be honest there are a ton of them and it really depends on your body and your characteristics. It also depends on what parts of your shoulders is lacking muscle mass. For example a lot of people have over developed front deltoids, but lack lateral deltoid mass and rear deltoid mass. The reason for this is because we tend to focus on a lot of the pressing movements without focusing as much attention on the lateral deltoids and rear deltoids. When equally developed, you will have a look that no one would want to mess with and an awesome set of broad shoulders. Now when it comes to which exercises you should perform, I feel there are some staples that you should always try and keep into your routine.

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Joint Pain in Cold Weather

As colder weather approaches, that dull ache in our joints becomes more unbearable. Colder weather seems to make everything hurt worse, and while changes in weather are not predictive of major disorders such as arthritis, it can indeed make us more uncomfortable.

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How To Pack On Freaky Mass This Winter

It's time to plan the winter bulk. You've been showing off that abs all summer, but as it starts to get colder, you might begin to wonder what your arms, chest, back, and legs would look like with another inch or two of muscle on them. There's only one way to find out - use this winter to add some muscle!

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Workout: Cardiovascular Full Body Workouts

There are so many exercises available to us now days that it's hard to know which ones to choose. We all want a full body workout that will show real results real fast. Well today I want to talk about 5 exercises that will workout every major area that we want to strengthen. Be sure to stretch before working out to avoid injury.

The first exercise I want to talk about is an exercise called "Ski Shoots". This is a full body workout that exercises your upper body including your shoulders (lats), chest, arms (biceps/triceps), lower back, upper back, abdominal structure/s and your legs. To begin this workout stand with your feet shoulder width apart and put your hands on your hips. Squat down and touch the floor, then throw your feet out to the left. Now bring your feet back up into starting position then sprawl back into push-up position. Immediately bring your feet back up to starting position and throw them out to the right. Now bring your legs back up and stand up into starting position. Do 5 to 7 sets with 10 to 15 repetitions in each set. This exercise is extreme and gives you an overall workout.

The second full body cardiovascular exercise I want to discuss is a combination of two exercises. The "Pelvic Jumping Jacks" and the "Elbow Drops" are two great exercises that actually workout all the major areas and muscles we are trying to get to. To begin this exercise start in push-up position with your feet spread apart. Now bring your feet together and immediately separate them again. Do this 5 to 10 times then with your feet spread apart drop your left elbow to the floor. Now drop your right elbow then push back up with your left hand and then with your right hand. Do this 5 to 10 times then start over with the pelvic jumping jacks. Do 5 to 7 sets of this exercise with 5 to 10 repetitions in each set. This exercise gives a serious workout to all of our upper body including our shoulders (lats), chest, arms (biceps/triceps), along with our abdominal structure/s, our back, lower back and our legs.

The third full body cardiovascular exercise is a simple weight pick up workout. To begin this exercise place a weight in front of you and stand with your feet shoulder width apart. Now squat down and pick up the weight. Stand back up bringing the weight up to your chest and pushing it out in front of you. Now immediately bring the weight back down to your chest then squat down setting the weight back down to its original position. Now stand back up into starting position. This exercise gives a serious workout to all of our major areas on our body including our legs, abdominal structures, chest, shoulders (lats), arms (biceps/triceps), back and lower back. Be sure to lift with your legs and not with your back.

The fourth full body cardiovascular exercise I want to discuss is a rope climbing workout. To begin this workout you are going to tie a rope to a tree. Now grabbing the rope with your hands and feet you are going to pull yourself up, then slide down and pull yourself up again. This exercise gives an extreme workout to your legs and your upper body including your arms (biceps/triceps), shoulders (lats), back, lower back, and abdominal structures. This is a basic workout but it shows real results if you are consistent to your exercise routine.

The fifth full body cardiovascular workout is another rope exercise that exercises all the major parts of your body. To begin this workout tie some rope from one tree to another. Make sure there is enough rope to go from one tree to the other and hang down to the floor on both sides. Now from one end climb the rope then make your way across the rope to the other tree. When you have made your way across, climb down and repeat. This is a serious cardiovascular workout that will exercise your upper body including your arms (biceps/triceps), shoulders (lats), chest, back, lower back, abdominal structures and your legs.

Before I end this article I want to talk about another full body cardiovascular exercise that I can't pull myself away from. Being a fan of boxing exercises I want to suggest a workout on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 minuet intervals. Because I don't have the time to go to the gym I workout on my own at home. This punching bag provides a serious workout to my upper body including my chest, shoulders (lats), arms (biceps/triceps), back, lower back, abdominal structures and legs.

For a cheap and easy way to start your boxing exercises visit: http://myweave.blogspot.com

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Tips To Help You Become A Healthier You!

Are you looking to get into better shape and become healthier? There is so much information out there that it can be quite overwhelming when you are trying to better yourself. The following article will help you get started on your journey to better health.

The first thing you should do when beginning your journey towards better health is to define where you want to go and how you want to get there. You should make both long term and short term goals. Write down your goals so you can see them and remind yourself of them often. Research has shown that people who make goals and write them down are more likely to reach them.

Once you have made the choice to live a healthier life, make a grocery list. You need to purchase fruits, vegetables and other healthy foods. The perimeter of the store is the healthiest place to shop, so most of the items you buy should come from there. Buy plenty of healthy food for both meals and snacks.

Exercise is another aspect of living a healthier life. You need to decide what kind of exercises you will do. You can exercise at home on equipment or with DVDs. Or maybe you would rather join a gym. The options are endless when it comes to exercising. You can find many different things to do, just don't sit on the couch.

If you are new to exercise, start out slow. It is easy to overdo it and either get hurt, or get burnt out. You do not want either to happen. Begin slowly to get familiar with each exercise you do. Once it becomes too easy, go to the next level.

Another great thing to do on your healthy journey is start keeping a journal. You can include many things in your journal. Record such things as your starting weight and your weight along the way. You can also write down your goals and record when you meet each one of them. You should also keep up with the foods you eat on a daily basis. Record your exercises, what you are doing and how long you do each activity. Keeping a journal can help keep you motivated and will help you see how far that you have come.

As you reach each one of your goals find a way to reward yourself. Do not use food as a reward; find things that are important to you. Maybe you can buy yourself a new outfit or better yet, a new workout outfit. Find rewards that motivate you to continue on your journey. These rewards can help keep you motivated when you feel like quitting.

Find someone to join you in your healthy journey. Everything is better to do with someone you care about. Having someone to hold you accountable, keep you motivated and give you support will be very helpful on your journey.

When you are striving for a healthier body, try out the advice in this article for excellent results. With some time, effort and knowledge you can become a much healthier you.

Sachin is young doctor working in the field of clinical research and also a freelance blogger. He writes at http://whatisfever.net

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Losing Weight With Cardio And Strength Training

The type of workout you do should depend on what your goal is. I see far too many people just go into the gym and pick up some weights and think they're going to get the results they want overnight. I also see far too many people give up after a few times at the gym because they don't see the results they want. It's definitely not an overnight process. It takes hard work, dedication, and a drive to better yourself. If you stick with it you'll lose weight, feel more confident, look better, be able to buy clothes in a size you're proud of, and you'll be able to brag to everyone that you're losing weight!

Figure out what you need to do first and start with that. Focus in on trouble areas while paying attention to the rest at the same time. For example, if you're overweight then you shouldn't go hit the weights right off the bat. You need to lose some of the weight before you can start building the muscle. If you go hit the weights before losing the weight, then you'll be discouraged quickly when you realize you aren't bulking up right away. Lose the weight and then work on the weights. You'll see results faster, and it's healthier for you. If you're of average weight and you really just need to tone up a couple trouble areas, then jump right in to strength training - at a low level. But, I still recommend getting some cardio in there as well.

Everyone needs to work up to higher / more difficult weights / cardio. You can't just go to the gym for the first time after not working out and start lifting 100 lbs or complete an hour of hardcore cardio. You'll hurt yourself... badly. Start slow and work your way up. You'll become more motivated when you see that you can do a little bit more every few workouts.

By the way, men have the privilege of losing weight faster than women because that gut of theirs is mostly water weight. A few setups and pushups a day usually pretty much takes care of that.

Losing the pounds

When I want to drop pounds my workouts primarily consist of cardio. This means I actually get up, get my heart rate above normal (for me I need to get it to the 130-170 range to actually be considered cardio), and I actually sweat. I know, I know... that's a dirty, nasty word, but it's absolutely necessary! Some cardio activities I do (since I hate running) include:

Elliptical Machine
Stair Climber
Arch Trainer
Bicycling - I prefer the non-stationary, real bikes on a real trail. It's just much more fun!
Swimming
Treadmill - I don't run... instead, I change the incline every 1 minute and vary it between a 5 and 14 incline - up and down every 1 minute. This keeps me from getting bored, it gets my heart rate up, and works my legs quite well.
Jumping / pushup / knee-up routines - these will get the heart rate up and count as cardio and strength training. I only recently started doing this routine and I have had great results with it so far
Kickboxing
Other cardio activities that I personally don't enjoy very much, but can be effective:

Jump rope - this is great cardio! It works your whole body!
Jogging / Running - running on the treadmill is actually easier on your knees than running on concrete.
Spin Class
Power Walking
Skiing
Step Aerobics
Rowing
Please keep in mind that it's recommended by most doctors that everyone does at least 30 minutes of cardio 3 times a week, at least. I like to mix up my routines so that I don't get bored with my routine and so that my body doesn't set itself into a routine.

Toning up

When I want to tone up (after losing some of the weight), I do cardio, but for a smaller amount of time (i.e. 15 mins instead of 30), and then I do light weights and high reps, and I do a lot of core work (i.e. sit ups, plank, and back exercises) - then again, my core is where I need the most work right now. Please be careful with weights and resistance machines, though. Too much weight can cause you to tear a muscle more than necessary and can actually damage your muscle. When we workout we are creating tons of small tears in our muscles (that's why it hurts a day or two after a workout) and when they heal they become stronger and better. Listen to your body and what it's telling you - it really does talk to you, but you have to be willing to listen.

You may also find that while you're working out you may plateau and stay at the same weight for a while. This is okay... it's perfectly normal, actually. Try changing up your workout routines a bit. Change the workouts you do. If you normally run and jump rope for your cardio, try the Elliptical and spin class for a while. If you normally do sit-ups for your core strength training try some Yoga core holding positions for a while... change it up.

For more information on losing weight and exercising the proper way, please visit my blog at http://www.kristymlopez.com.

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The Most Efficient Way to Burn Calories by Exercising: Interval Training

Interval training is quickly becoming one of the most popular exercise techniques to burn fat. This is because performing intervals generally takes less time than more traditional cardiovascular exercise and it helps you to burn calories both while you are exercising and for hours after you have left the gym.

What is interval training?

Instead of exercising on a stationary bike, elliptical, treadmill, etc. at a relatively steady pace for a long period of time to get your heart rate somewhere between 60%-80% of your maximum (generally speaking), interval training requires you to exert enough physical energy to bring your heart rate between 80% and 90% of your maximum heart rate for a short period of time (this is your interval). The intervals are then followed by a period of significantly lower intensity exercise to bring your heart rate back down to around 60% of your maximum.

How does interval training affect your body?

During your short burst of intense activity, your body will need to pull on its energy sources: sugar in your bloodstream. This isn't the most scientific explanation available, but picture this: your body has a finite amount of sugar in your bloodstream at any given time. When you partake in intense physical activity like you do during interval training, your body will quickly use up all of the available energy in your bloodstream. Fortunately, this doesn't mean your body is just going to collapse in heap of energy-less skin and bones (though if you every feel light headed while exercising, stop) because your body has a back-up plan: fat. Think of fat as a bunch of stored energy, so when your body is starting to run low on energy, it'll pull from your reserves to supply your muscles with the energy they need. Thus, you're burning fat at a more accelerated rate than you would if you're only performing moderate physical activity.

Because of the intense nature of intervals and the toll it can take on your muscles, post-workout recovery will also take your body more energy (meaning you'll burn even more calories) than usual to repair and rebuild your muscles to a stronger, leaner state.

How should I do interval training?

This largely depends on your current cardiovascular shape. If you do some kind of moderate cardiovascular activity for at least 30 minutes 3 or more times a week, I'd say you're ready to implement intervals into your workout routine (If you're not at this point yet, either try to work your way up to it before doing an interval program or use gentle intervals to help you achieve your goals. For example, try alternating walking with a light jog.). Because it may result in muscle soreness, you should only replace one regular cardiovascular workout per week with interval training when you're starting out. Always, regardless of your fitness level, begin with a 5 minute warm-up of light to moderate intensity and end with a 5 minute cool down going from moderate to light intensity. After your 5 minute warm-up, kick the intensity up for 30 seconds, and then bring the intensity back down for a minute and a half before beginning your next interval. Do 5 your first time, and build your way up from there. If you have a heart rate monitor, this is the easiest way to determine if your intensity level is appropriate. If not, they're not very expensive or you can try using the heart rate monitors installed on most cardio equipment (I find they're usually within 5 bpm which is close enough). As you get better at interval training, gradually reduce your rest time until it is equal with the amount of time you spend doing your interval. You can also increase the amount of time that you are doing intense activity for and you can start doing intervals more than once a week if you so desire.

Interval training is also especially good for runners or bikers looking to increase their speed, and it can help you to prevent boredom from doing the same thing every time you go to the gym. Remember to start slow to prevent injuries and let me know how it goes!

Thanks for reading everyone. My name is Nathaniel and as someone who used to be 40-50 pounds heavier than I wanted to be, I learned about a lot of effective ways to eat better and exercise more efficiently to live an overall healthier lifestyle. To see more tips on health and fitness, check out my blog: http://safehealthandfitness.blogspot.com/

To learn about how a smart-carb diet can help you lose weight, take a look at this blog post: http://safehealthandfitness.blogspot.com/2012/10/smart-carb-diet.html

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Soccer Fitness Tips That Are Sure To Work

It is a good thing to become more fit. If may seem a little difficult at first, mainly when you've never tried, but you can do it if you have the right advice. Read on to find what you need. This will make you healthier and make life more enjoyable!

Keep your pace as steady as possible when you are cycling. The faster you are pedaling, the faster you will get tired. Keep a simple pace so that you can boost riding endurance and fight fatigue. It's also easier to protect yourself from injury if you keep your pedaling pace steady. You'll be more sensitive to the twinges that tell you you're risking an injury.

Always mix in some variety into your workout and exercise routine. This prevents your workout routine from becoming boring, which is one of leading causes of falling off the workout wagon. Also, it's important to switch exercises to get more muscle groups involved to get the maximum benefits from working out.

To improve your golf putt, aim for a distance of about 17 inches beyond the hole. You will not have divets in the grass from people walking in this area. The grass will be thicker and your ball will roll more slowly.

Even with all of the new types of exercises being used today, the old ones we all know about still are a great way to help with core strengthening. Sit-ups are still the most effective method for strengthening your center and making all other activities possible.

If you are trying to increase your muscle strength, an excellent tip is lifting lighter weights at a faster pace. Doing this means your muscles have to exert more force than using weightier equipment at slower velocities. Choose weight that is approximately 50% of your maximum capacity.

If you injure your arm or leg, you can still continue your fitness plan by working out your other limbs as the injured one heals. Interestingly, exercising the healthy limb actually stimulates blood flow and maintains the muscle tone in the unused, injured limb. This will help you keep up your strength, muscle mass and fitness even after facing an injury.

Remember to balance back exercise with exercise on the front of your body. If you are experiencing back pain when doing abdominal exercises, work to strengthen your back muscles. Balancing front and back exercises each workout is the most effective way to stop back pain from spoiling your workout routine.

Varying your exercises can boost the benefits your body gets from your workouts. If a person does walking on the treadmill, they are able to run in their neighborhood. The difference in intensity and muscle use that is needed to run uphill outdoors can yield different results than similar exercise on the indoor track. Variety helps with results.

Drink a lot of water. The rapid movements of your muscle fibers create heat from friction and cause your body to dehydrate quickly. When your body is too warm it can get dehydrated in response to excessive sweating.

If you volunteer at your child's school during a fitness program, you show your child that you take interest in being fit. Showing your child that you are serious about fitness can help them get more involved in their own fitness goals.

To get your muscle tissue to repair quickly after a hard workout, you should skip a day between working out those same muscles. Increased blood and nutrients will be distributed to the muscles, which will lead to quicker repair.

You can substantially boost your fitness level by walking. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves. Work your arms as well, by bending the elbows and swinging your arms with each step you take.

When you are jogging up a hill, be sure to hold your head high and focus by looking at the highest point of the hill. This will make it easier to run, as it opens up your airways allowing you to breath much more easily than if your head is facing the ground.

Lifting weight should be limited to an hour or less. Muscle wasting will begin after an hour of lifting weights. For these reasons you want to try to stick to under an hour with strength training.

Spot training is ineffective if you have excess weight everywhere. You must first lose the weight and attain your optimum body fat percentage in order to produce the right results during spot training.

Getting yourself physically fit is essential to longevity and astounding health, plus you get to feel amazing. You may be overwhelmed if you are not used to working out, but this goal is attainable if you have assistance. Make use of the advice in this piece to refine your physical fitness and achieve optimal results.

Paul Koroma is the author of this article. Learn how to stay healthy by playing soccer and other sports on our Sport Blog here.

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Get Your Kids Ready For Sports

With kids in school, parents will no doubt have a laundry list of things to do to get their children ready for extracurricular activities. If your child is interested in sports, there are a few precautionary items parents should scratch off their to-do list before your quarterback hits the field.

Let's Get Physical!

All children should have an annual physical before the start of classes, but why not speak with your pediatrician about playing sports? An annual physical can help children avoid unnecessary injuries due to pre-existing conditions. It is also a good idea to have your child's eye sight checked as well. Success in sports comes with clear vision and a strong body. Your doctor can help determine if your child is fit enough for sports, and can help you determine which sports might best suit your child, if there are any medical conditions which could hamper your child's athletic career.

Gear Up And Mov'em Out!

The next thing that should be considered before your child hits the field is what protective gear he or she will need. Each sport has different equipment requirements, so it is best to speak with the coach as to what type of gear would be appropriate for the sport. With certain sports, it is better to have more protective gear than less, so you want to make sure that your child is well suited in gear, that it is the right size, and covers all vulnerable areas. Your coach, as well as an equipment specialist, can tell you exactly what you need. Remember to get good fitting shoes for your child, because poor fitting shoes can lead to foot injuries over time. The same notion applies to equipment as well. Sporting equipment is not something you want your child to grow into. When they begin a new sport, they need gear that fits them well, because this will protect them from injury. Ill-fitting gear can actually lead to more injuries, so be sure to size your child's equipment appropriately. You will also want to speak with your optometrist about protective eyewear as well, to avoid any eye injuries. Most sports have a high risk of injuries to the eyes and surrounding areas, and protective eyewear can help avoid potentially damaging accidents.

Sports are meant to be fun, and they also can put children at risk for injuries. Be sure that any sporting team your child is on has a scheduled game plan for stretching and conditioning, which can help little leaguers avoid strains and sprains. Make sure the team also carries a first aid kit for any minor injuries during practices and games. No child should be sidelined with an injury. With the proper gear and a clean bill of health, every kid can hit the field and be a star athlete!

Kitchi Joyce is the Director of Administrative Services for OrthoAtlanta, a full service Atlanta orthopedic practice specializing in orthopaedic surgery and sports medicine. OrthoAtlanta has multiple locations around the Atlanta Metro area where doctors, physicians and medical staff help patients live and perform at the peak of their physical ability. Decades of experience, education and research means that all branches of Atlanta orthopedics are covered, from cartilage restoration to spine care and sports medicine. Learn more about Atlanta orthopedics at http://www.orthoatlanta.com/services/orthopaedic/.

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Cardio for Beginners

Are you currently a cardiovascular amateur? Don't worry many of us were at one time. A lot of people have been using cardiovascular training for years due to its power to get rid of fat. Unfortunately, lots of individuals are utilizing ineffective techniques and not seeing the results.

Fortunately for cardio training newcomers, you won't need to make the very same mistakes. In this post you will discover several excellent methods for developing a cardiovascular plan that will provide lasting benefits.

Every cardiovascular beginner has to fully grasp the energy systems prior to starting. While aerobic cardio may be one the most popular forms of cardio, it isn't the most beneficial. Widely used aerobic workouts consist of elliptical exercises and also distance jogging.

These types of work outs are normally low-intensity, and also take a very long time to finish.

Aerobic exercises do have the capacity of shedding fat, but will not build lean muscle. Additionally, aerobic exercises take a great deal of time and energy to complete.

The alternative primary energy system is anaerobic. All of anaerobic exercises require a really short period of time to complete, and you are going to burn off a substantial volume of calories while also developing lean muscle. Anaerobic exercises will invariably defeat aerobic due to the muscle building potential. Any benefits you experience resulting from anaerobic strategies are sure to be long-term.

In most scenarios, any weight that was shed with aerobic work outs will likely be regained. This is simply for the reason that muscle is not replacing the body fat that may be shed, and thus you will have simply no stable basis. Lean muscle is critical to burning fat as well as keeping it off.

Since you have a solid awareness of both energy systems, you must then select which exercises you need to utilize. Almost all cardio newcomers starts out with interval training and regular sprints. Whenever you're seeking to train both energy systems you then need to make use of interval training.

Basic sprints which are more challenging, but provide much quicker outcomes. This high-intensity workout is a hit among sports athletes, and for good reason. High-intensity workouts are the critical for your fat-loss, so don't be afraid!

Not only do high-intensity exercises obliterate body fat, they even require considerably less time to complete. A full high-intensity routine will be completed in 15-30 mins, and you are going to burn off a massive number of calories. Stop throwing away your efforts with aerobic exercises!

For more analysis of the energy systems go here.

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Start Running The Right Way - Beginner Running Tips for the Overweight

For an overweight person, starting a running program is really tricky. In fact most fat people shy away from running training. This is a big mistake. And here is why: If you're overweight, running can be your best ally in fighting those extra pounds and keep them off for good. Not only that, running can tone your body, reduce stress levels and the risk of heart problems, boost your fitness levels. And so on.

Therefore, here is the step-by-step guideline for starting a running program for the overweight person:

1st step: Prepare Mentally

Mental preparation means getting your mind ready for the activity ahead. Most beginners find it hard to start running not only for the lack of physical skill, mental readiness-especially beliefs and values-play a crucial role as well. For instance, if you don't believe that you can be a runner, then doing this activity will be much harder. See, beliefs determine what we can and/or can't do in life. Hence having the wrong beliefs usually lead to mediocre results.

Therefore, make sure to have the right mindset prior to getting out of the door. One way you could do this is by using visualization techniques. This is a powerful process that can help you build enough confidence and belief in your latent capabilities. The best way to do this process is to visualize your body as you wish it to be. Doing so will entice your mind to behave in the manner you want it to act.

2nd step: Walk-Run-Walk

Most beginners try to run immediately only to suffer from injury and disappointment afterwards. Obviously this is not the best approach. Most running injuries are the result of doing too much too soon without giving the body enough time to adapt to the sport. As a result, The best approach is to start off slowly and build the intensity up gradually. A Walk-Run-Walk (W-R-W) program is the rule.

Following this simple program can ease you into the sport of running without hurting yourself. Not only that, a W-R-W can also help you burn fat, lose weight, and boost your fitness level. All this, while staying clear of injury and other setbacks.

On a typical W-R-W program you'll be asked to do 2 main things: walk for a specific time, then go for a running interval at moderate pace. That's it. No crazy spiriting or hill running. For instance, on your next workout, walk for full 5-minutes as a warm-up, run straight for 30-45 seconds, then take a walking break until you feel comfortable to run again. This alternating pattern can help you gradually build stamina while training within your skill level.

Each workout session should not last for more than 30-minute each, 3 times per week. And as you get stronger and fitter, you should make your running intervals longer and ease up on the walking.

Abide to this rule until you're able to run straight for 30-minute without much huffing and puffing. Then welcome to the crazy world of runners.

David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.

Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/

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The Benefits of Natural Bodybuilding Techniques

Natural bodybuilding techniques are those methods that enable one to build muscle without the use of artificial-and often illegal-injected or ingested substances. The most common class of artificial substances used for this purpose are anabolic steroids which, despite strong warnings from health officials, continues to be used by bodybuilders who want to see fast results from their workouts.

But there is a terrifying risk in choosing steroids over natural bodybuilding techniques.

Health Risk of Steroid Abuse

Anabolic steroids are artificially produced testosterone, a male hormone. Because it is a male hormone, this drug increases strength, energy, and muscle mass. Bodybuilders, and other athletes, are attracted to steroid use because of its purported-and often very apparent-muscle enhancement effects in a very short period of time and for a relatively small amount of effort. (In general, those who take steroids are able to build significantly more muscle mass as compared with those who follow strictly natural bodybuilding techniques).

But the health risks related to steroid abuse cannot be overstated. Some of these risks include:

Heart attack. Steroids have been shown to have at least three different effects on the heart: (a) they can lower the good type of cholesterol (HDL) and raise the bad type of cholesterol (LDL) in the blood. (b) they can raise the blood pressure and (c) they can literally damage the heart by enlarging the left ventricle.
Liver damage
Stroke
Prostate cancer due to steroid's tendency to enlarge the prostate gland
Sexual impotence
Infertility
These and many other health effects of steroid abuse (up to and including death) should give one pause before choosing this method over natural bodybuilding techniques. But there is one more aspect to consider.
Steroids-a Temporary Fix

Despite its much-vaunted ability to "pump up" an athlete quickly, steroids have another reputation that is not as well recognized-they are a temporary fix. Indeed, the muscle that steroids build so quickly will just as quickly diminish once one stops taking steroids, say experts.

This is why many athletes suffer from long-term steroid abuse-to maintain its muscle-enhancing effects, they must continue taking this synthetic hormone. Continued steroid abuse then leads to higher risks of adverse health effects.

It would appear, then, that the only benefit of steroid use is this temporary advantage, but this advantage is accompanied by serious (and often irreversible) effects upon the user's physical and sometimes emotional health.

Benefits of Natural Bodybuilding Techniques

In contrast to steroids, natural bodybuilding techniques offer a number of benefits to bodybuilders and other athletes. Some of these benefits include:

An absence of unhealthy side effects
Long-lasting results with respect to enhanced musculature, which do not dissipate as is the case with steroid use
Workouts are positive reinforcers, as compared to excessive testosterone use which interferes with the release of endorphins
In general, however, there is not much of a difference between natural and "unnatural" bodybuilding techniques. The types of exercises and training routines are the same in both cases. However, one's training schedule will likely change. Since steroids speed up the repair time of the muscles, those that use these synthetic hormones are able to have more intense, and more frequent, training sessions as compared with those who use natural bodybuilding techniques.
Nutrition Tips for Natural Bodybuilders

Experts consider proper nutrition to be one of the most significant factors in natural bodybuilding. Although opinions regarding what constitutes proper nutrition for bodybuilders varies, many experts recommend that, of all of the calories a bodybuilder consumes each day:

- 30 percent should be a form of protein

- 50 percent should be derived from carbohydrates

- 20 percent should be from healthy fats

In addition, one should minimize, to the greatest extent possible, the consumption of sugar and of processed foods. Of course, this is true for all individuals.

Bodybuilding Techniques

According to Iron Magazine, "[t]he trick with weight training is that you need to actually rest more than you need to train. When you train with weights, you are breaking down the fibers in the muscles of your body." In order to successfully build muscle, it is necessary to rest those same muscles the day after training. Thus, if you work the muscles of the upper body one day, do not work those same muscles the next day. A good training technique, therefore, is to work different muscle groups on alternate days.

In addition, Iron Magazine suggests a number of natural bodybuilding techniques that have been proven to increase muscle mass relatively quickly. These varied techniques prevent the body from becoming too comfortable with a particular training routine and will enable the muscles to be more responsive to training.

Stalled repetitions. Stop at the midway point of a repetition and hold it for a few seconds before completing the repetition. This can be modified by stopping the movement during different points in the range of motion.

Forced repetitions. Use as many repetitions of a particular weight as is necessary to force the muscles to fatigue or failure (a point at which another repetition cannot be performed).

Load Pyramiding. Add additional weight with each successive set of repetitions.

Repetition pyramiding. Use a consistent amount of weight, gradually increasing the number of repetitions for each successive set.

As always, consult a doctor before starting this, or any, exercise routine. Bodybuilding is particularly strenuous so this caution is particularly advisable before embarking on this path.

Natural bodybuilding techniques are becoming increasingly popular with athletes who desire a increased muscle mass without the side effects of muscle enhancing drugs. By choosing natural methods, including those rare supplements that have been proven through clinical studies to assist performance enhancement without unhealthy side effects, these athletes can take pride in the fact that any muscle they build is derived from hard work, discipline and healthy habits as opposed to use of dangerous drugs.

For more information about natural bodybuilding techniques visit http://www.ultrafitnessdynamics.com

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Don't Waste Your Time With Ineffective Bodybuilding Workout Routines

Bodybuilding workout routines ought to be a well-rounded routine that has a sufficient amount of resistance to all or any areas of the body and every one of the muscle groups. It needs to include a selection of exercises together with weight training & a cardiovascular alternation additionally. If you're wondering about completely different varieties of bodybuilding workout routines, there is no individual magic formula for everybody.

When you are trying to plot a smart bodybuilding workout routine, you need to contemplate the current state of your health. Your health will issue in your recoverability, susceptibility to injury, & your physical limitations. If you are beginning a bodybuilding workout routine to get fit and in shape, you'll most likely have to begin slow and work your way up. Another factor in a very successful bodybuilding workout routine is to think about what your personal goals are in this endeavor. Would like to increase body mass, lose weight, or simply become stronger? Whatever goal you've got will dictate what type of workout will work best to succeed.

Human anatomy and the locations of where and what muscles are called is also very beneficial information to have. When you know where your muscles are, you'll be more equipped to work them to their maximum capacity. A good bodybuilding workout routine will be four days long to begin with. Here could be a good, basic bodybuilding routine that can specialize in each part of the body, however not every single one at the same time:

* On Day #1 Exercise Your Deltoids, Triceps
* On Day #2 Exercise Your Back, Traps
* On Day #3 Take A Rest
* On Day #4 Exercise Your Legs, & Forearms
* On Day #7 Exercise Your Chest, and Biceps
* On Day #6 Take A Rest
* On Day #3 Take A Rest

Working out in this means will work each body group on in some unspecified time in the future by themselves that can enable for maximum recovery time as well as most growth potential. You wish recovery time due to the intensity of a fervent bodybuilding routine to allow your muscles to heal in between exercise sessions. This can be very necessary in any body building program. Bodybuilding workout routines vary from individual to individual, but all of them contain basic components that can facilitate all body builders develop their muscles & tone their bodies. When developing your bodybuilding workout routine, keep your individual goals in mind and then choose it!

Whereas there is no one exclusive approach you should set up a bodybuilding workout routine, there're some higher ways to travel regarding one workout strategy than the other. An effective body building routine can blend along with your schedule while allowing you adequate time to form your muscles by exercising in the foremost economical manner possible. Most specialists agree that you would like to schedule in rest days when taking into account how your bodybuilding workout routine will go. Beginners need to take into thought their physical health before they start so that they grasp what their body can do. This is therefore vital because total general health will dictate how typically you'll be able to workout while not risk of injury or fatigue that can cause you quitting. A good bodybuilding workout routine can concentrate on operating bound elements of the body just one day a week. You must also be sprinkling in a cardio workout here and there as well. You wish to own rest days to allow your body to heal the injury that you have got done to it, so be certain to take at least 2 days off.

Do your analysis when choosing to follow the bodybuilding workout routine from someone else. Did they get sensible results from this routine? Do they have the type of body you want to own? If so, then you should go ahead & attempt their workout. If not, simply keep looking! Be sure to own clearly defined goals when coming back up along with your bodybuilding workout routine. While not goals, you're just lifting weights. If you wish to lose excess fat and gain bulk, which will lay down how you workout & what your routine can be. If you're simply curious about toning your muscles, that, also, will help outline how your bodybuilding workout routines can go.

A good bodybuilding workout routine is very important so as for you to attain your body building goals. When putting together a routine, be positive that you are keeping those goals in mind and then formulate a plan that works for you. Having a sensible bodybuilding workout routine can allow you to notice your body building goals.

Search The World's Biggest Bodybuilding, Fitness And Weight Loss Program Database of Natural Bodybuilding Systems for Gaining Giant Size and Undreamed Of Strength As Well As Proven Weight Loss Programs Which Shed Pounds Of Extra Body Fat Swiftly For A Slender, Sexier You. This Piece Submitted By Steve Crowley. Feel At Liberty To Publish It & Pass It On To Your Acquaintances.

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Bodybuilding Supplements Are Not a Short Cut to Bodybuilding Success

The fantastically developed bodies you see featured in the bodybuilding magazines are all remarkable and unique but they have one thing in common.

They will have all been built in much the same way...

Compound Exercises

Bodybuilders train hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session.

You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep.

Bodybuilders eat very well and understand their own nutritional requirements.

Most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.

The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats.

Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day.

If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar.

Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street.

They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine.

Bodybuilding with Chemical Assistance

Steroids could be referred to as extreme bodybuilding supplements.

The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance.

Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.

The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either.

It is a matter of personal choice. Nothing said here will dissuade either otherwise.

And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice.

Bodybuilding Supplements are not a short cut to bodybuilding success.

One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either.

As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work.

It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle.

Do not take my word!

Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver.

With the internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion.

I know how hard it can be to achieve Bodybuilding Success It takes a lot of know how, effort and time and does not come in a shake, a tub or a tablet. If you want to really want eye turning muscle mass in the shortest time possible you will need an action plan.

Learn the essentials of effective, time saving muscle building in my free report here: Muscle Building Action Plan.

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Natural Bodybuilding Get Big or Die Trying III

You see Most Magazines and Internet media make their money on Advertisements. Advertisers use the latest drug infused "Mass-Monster" to promote their supplements, products, or program. The formula is pretty simple and used by almost every one of the big Companies. Allow me to share with you exactly how the formula works.

You simply combine pictures of the latest Mass-Monster with one, two or even better a whole group of very attractive women with cartoon like proportions posing in sexually suggestive positions to imply that by taking their supplement not only will you get as big as a house in a few weeks but you will also have 'playboy playmates" drooling all over you.

Now slide in a few scientific sounding theories, an unpronounceable name complete with dashes, numbers, and some lightening bolts, flames and bright colors and bingo- you got a mad dash to the local GNC to get the latest Gimmick. Usually a few radical graphs, statistics and outright lies also accompany the ad to further drive home the sales pitch. "Does this sound familiar?"

The "Results" are then backed up by convincing before and after poses of chemically enhanced and genetically gifted individuals subjected to massive drug dosages, rigorous training schedules and Spartan diets. While the format, marketing, and claims have evolved over the years the bold faced deceit has sunk to a new all time low.

I have yet to see an ad that listed the drugs used by the athlete in question or a complete health profile accompanied by a drug test performed by a qualified medical institution of the individual before, during, and after the pictures were taken. I also don't expect to see any of these companies step up to the plate and request a drug test from the before and after participants.

Consider the fact that there are literally thousands of bodybuilding supplements pitched by companies featuring an endless array of "breakthroughs" which promise to deliver instant muscle almost overnight how many of them do you really believe deliver the promised results?

How The Muscle Marketing Merry-Go-Round Fuels

The Supplement Scamme-R-Amma

I call this program the supplement Scamme-R-amma and there seems to be a never ending line of bodybuilders willing to sacrifice life and limb to get there picture in a advertisement and a supplement contract so that they can pay for the next shipment of health destroying drugs.

When any one of these bodybuilders gets arrested, gets sick, or dies they simply replace them with the next freak of nature, release a new product, and start the process all over again. The Muscle Marketing Merry-Go-Round has worked for a long time simply because companies keep releasing "new and improved products" with ever increasing marketing sophistication that keeps a few steps ahead of the game.

Everybody's in on the gag because the average Joe who wants to get a little big bigger like Dustin simply doesn't have enough real training knowledge to make an educated decision on drugs, supplements, training or diet.

Unfortunately the magazines and the big companies know that most individuals rely on hype, hearsay, and the convincing ads written by clever copywriters who are out to make a quick buck. In the end, every body loses, but it doesn't have to be this way.

You the consumer have the power to demand change but that requires you to reset your "Reality-meter" and get educated on what's really going on the bodybuilding industry.

The bottom line is all of this marketing madness drives guys like Dustin to continually search for the next potion, pill, or protein in their quest to get a little bit bigger. The unfortunate part is whether it's the supplement companies, the magazines, or the Biggest Dude in the gym; all of them are playing on the lack of real training and nutrition know-how.

Temptations, Rationalizations, And

The "Get Big Or Die Trying" Mentality

I know the temptations, the rationalizations, and most of all the costs of the "Get Big Or Die Trying Mentality". I went down that path a long time ago and thankfully I managed to escape with my life and health intact but I cannot say the same for many of my friends, colleagues and competitors who I have met over the years. (See may article titled the "Myth-ster Universe, One Bodybuilder's Journey".

Many of my friends and acquaintances from the bodybuilding world are not here to share how easy it is to get caught in the Muscle Marketing Machine and the Underground Bodybuilding Drug Culture. The Get Big Or Die Trying Mentality probably isn't going to go away for a while, but you deserve to know the truth behind the "slippery slope of steroids" and how to avoid going there if you can.

But let me elaborate for those of you who are considering this path like our friend Dustin and present to you some real honest facts about the potential game you plan when you allow yourself to succumb to the "Get Big Or Die Trying Mentality".

Top 10 Facts - The Truth Behind Steroids, GH, Insulin

And Other Bodybuilding Drugs

FACT 1 - Steroids, GH, Insulin, Clenbuterol, and the endless array of drugs used be bodybuilders do in fact make you bigger, leaner, and stronger. People use them because they work, at least temporarily as long as you continue to use them. The problem is few people use the drugs for what they were intended for and even fewer have proper medical supervision to ensure safety and reduced side effects.

FACT 2 - All of these drugs have side effects and must be taken in increasing dosages to be effective over time. Eventually the side effects catch up to the size gains and your health becomes compromised. Early side effects are: gynocomastia (bitch tits), water-retention, hyper-tension, liver and kidney problems, skin problems (acne), rapid pulse, mood disorders, male pattern baldness, enlarged prostates in men and enlarged clitoris in women, as well as changes in body structure.

FACT 3 - As the dosages increase or the longer the person uses drugs more serious side effects start to occur, such as enlarged hearts, diabetes, sleep apnea, depression, thyroid irregularities, cysts on major organs such as livers, kidneys, and skin, impotence, paranoia, seizures, blood clots, strokes, heart attacks, kidney failure, heart failure, renal failure, and even death.

FACT 4 - The muscle building and fat burning results from drugs are temporary and the user goes back to the original size, and strength after the drug cycle. This tendency tends to spur the user to use more frequent and bigger dosages as well as multiple drugs called "Stacking" to increase effectiveness of drug cycles. Eventually most users simply go from one drug cocktail to another further compounding the side effects and health costs.

FACT 5 - No matter how big, strong, or ripped an athlete looks it never seems to be big enough or good enough because there is always someone bigger, better, more cut, more attractive etc. The insecurity that fed the drug abuse cycle was never addressed and it only becomes more amplified with drug use.

FACT 6 - Most of the drugs circulating in gyms are counterfeits, animal drugs, or toxic home brews made in severely unsanitary, and unsafe conditions, by ignorant amateurs using "internet cookbooks". Not only do these drugs not work but also they present serious and life threatening consequences to anyone who uses them.

FACT 7 - The vast majority of bodybuilders who use, promote, and sell bodybuilding drugs are involved in criminal activity, avoid proper medical supervision, and have no idea about the dangers of the drugs they use and promote. Nor do they know the source of drugs, the half-life's of the drugs, the complications of their use, or the serious side effects that can occur when various "drug cocktails" are mixed together.

FACT 8 - Few if any Bodybuilding Drug sites and overseas pharmacies are controlled or regulated by trained pharmaceutical staff or medical professionals and virtually no licensed medical professional would advocate the dosages, combinations, frequency or duration of use that the majority of bodybuilders practice.

FACT 9 - It is a criminal offense to import, traffic, and/or possess most of the drugs used by bodybuilders. Stiff penalties are enforced by lawmakers to convict individuals who chose to break the law by using bodybuilding drugs. The rash of arrests, drug busts and charges against many of the top professional and amateur bodybuilders clearly demonstrate that involvement in the bodybuilding drug culture may result in you spending time behind bars.

FACT 10 - When a person comes off a cycle of drugs most if not all the gains are lost and often times the individuals metabolism has been seriously affected. Metabolic damage from drug use is now commonplace among former drug users both male and females. Depression, fat-gain, and lack of motivation are virtually unavoidable consequences of drug use.

The Bottom Line On Using Bodybuilding Drugs To Get Big

Whether you choose to use drugs or not it's important to recognize and realize that very few individuals use just one cycle and quit. Every time you choose to go on a cycle you are playing a game of "Russian Roulette" with your health and well-being. Each cycle increases your odds of losing your gains, your health, and your freedom.

The reality is you don't have use drugs to build a great physique. While you probably won't win the Mr. Olympia by staying natural you most certainly can build a well-muscled athletic physique that commands respect and admiration.

The best part about building muscle naturally is you get to keep all of your gains in strength, muscle mass, and athleticism. It's also easier to stay lean all year round, and your physique will have a much greater appeal to the opposite sex.

What's better is that you can continually improve your body well into you senior years while simultaneously benefiting from excellent health, well-being, and athletic mobility.

7 Keys To Building a Great Physique Without Drugs

Let's get back to Dustin our friend who was desperate to build more muscle and what my advice to him as well as anyone else in his shoes might want to consider. While the list below is a summary of my email to Dustin it is by no means a complete list. It does however give you a few basic guidelines to get started and to review when evaluating your training.

Carefully examine the training program you are on. In my 20 years experience very rarely have I come across a person who's training program made sense. Most individuals randomly throw together exercises, rep ranges, and body parts coupled with half hazard exercise form to produce less than ideal stimulus to work their muscles effectively. Bottom line is invest in a proven scientific training system or qualified professional coach with a proven track record to help you get the right training program for your body and your goals.
Learn and Master Proper Exercise Performance. Virtually every gym I have ever trained in has literally most of the members performing exercises with too much weight, poor form, limited ranges and planes of motion, and sometimes downright dangerous practices which put the individuals at significant risk. Take the time to master exercise performance as this will help you build muscle at a much faster rate and reduce the risk of injuries.
Build a solid base of real food from natural sources as the foundation of your dietary practices. Most athletes don't understand even the basics of good nutrition, and are deficient in enzymes, live proteins, probiotics, minerals, vitamins, essential fatty acids and chlorophyll rich foods.
Avoid Mega-dosing on Protein. The last 30 years of media bombardment has succeeded in convincing that more protein is better despite the overwhelming scientific evidence illustrating that the body requires only 50-100 grams per day maximum of protein. All of the largest and strongest animals in the animal kingdom eat "live plant based proteins" as opposed to meat, whey products, or egg proteins, which are pitched mercilessly at society. The mega-dose advocates theories go against over 4 billion years of evolution.
If you are going to use supplements get a genetic screening, or computerized report to determine what supplements your body can benefit from. Computer technology is evolving rapidly enough to help individuals determine precisely what supplements can benefit your health and your training.
Commit to reading and learning qualified nutrition and training information from reputable sources. Don't put your health and dollars in the hands of slick salesman who are willing to tell you anything to make a buck. Read proven journals and books on nutrition and training. Dr. Howell's book on Enzyme Nutrition is a great place to start your reading.
Regularly study and use mind training technology developed by sport psychologists. The mind is perhaps one of he most powerful and untapped aspects of a complete training program. Technology has made hypnosis, visualization, and other mind training technologies relatively inexpensive and readily available to everyone.

Never Give Up On Your Dreams
Finally my advice is never give up on your dreams but be prepared to invest a significant amount of time, effort and money in your physique. Building a great body takes a strong desire, consistent and intense effort, coupled with a patient positive attitude.

Today's fast paced world has many of us running to catch up with yesterdays' goals and the world's "instant everything expectations" can make it challenging to be patient in allowing our bodies to develop at there own natural pace. Develop an attitude of gratitude in you're training and celebrate each workout with joy and verve.

Recognize and acknowledge your own successes each and every day and surround yourself with positive energizing people who support your goals. Read positive books, eat good food, train intensely and consistently and you might be surprised at how enjoyable the journey can be.

The biggest key in building a great success is to fall in love with the process of learning, training and growing as opposed to making your training some masochistic do or die life and death battle with yourself. The NO PAIN NO GAIN mantra has developed into a mindset that has done more harm to bodybuilders and bodybuilding then any other single factor.

Bill Pearl who perhaps is the greatest natural bodybuilder of all time has the best attitude towards training. He states that you must coax not force your body to grow and that you should always leave the gym feeling like you could do a little bit more.

Bill has trained and coached more bodybuilders then perhaps anyone in the history of the sport and he has risen and succeeded at the absolute highest echelons of the bodybuilding world. Even today in his 70's he still sports a terrific healthy physique that oozes power, strength, and vitality.

Considering most of today's bodybuilders will not even make it to there 50's I feel that we could all learn a thing or two from men like Bill.

Dustin's Decision

It was a few months later when I heard back from Dustin. He decided not to use steroids and went back and evaluated his training using the 7 keys to building a great physique. It turns out his training program needed revamping and his diet needed some serious improvement.

He sought out the advice of Strength and Conditioning Specialist from a local university that really helped him learn exercise performance and training intensity as well as putting together a proper training program.

He also signed up for a nutrition course at the university which he attends once a week and found out a wealth of information about his body and it's relation to nutrition.

Dustin also reported that he was up 5 lbs in lean body mass in less than two months and he found learning about the body so much fun he now was enrolling in a degree program at the university in the fall.

He thanked me for opening up a new world to him and helping him discover what he was truly passionate about in life. He told me that he was enjoying his workouts more than ever and was more excited about training and nutrition than he could remember.

I was really glad to hear how he dodged a bullet and took the time to explore his options before making a decision he might regret later. Thankfully, Dustin now has a bright future as he found a way to channel the drive to be big into a more productive and long-term vision that has far greater benefits than anything sold in a syringe or a bottle.

I can only hope they're more bodybuilders like Dustin out there with the courage and patience to train naturally. I can honestly say their journey will be far more enjoyable and productive over the long-term than any short-term solutions that drugs promise but seldom deliver.

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more at http://www.freakybignatural.com

Article Source: http://EzineArticles.com/?expert=Wade_McNutt



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Back workout for mass gain

This back workout for mass may be a little different from what you normally see, but give it a try and see how it works for you.

I should mention first of all that I include "deadlifts" in my back workout, so make sure you give yourself a few days between this and your leg workouts.

So, lets get right down into the workout and I will explain everything further down the page.

Back Workout For Mass

Deadlift: 1set of 6 reps + 1 set of 4 reps + 1 set of 2 reps (2 minutes rest between sets)

Parallel Grip Chin Up: 4 sets of 10-12 reps (1 minute rest between sets)

Cable Row: 4 sets of 10-12 reps (1 minute rest between sets)

Face Pull: 3 sets of 10-15 reps (1 minute rest between sets)

Straight Arm Pull Down: 1 set of 15-20 reps

You will see that the above routine works the entire back, which is essential for any decent back workouts for mass.

The deadlifts use wave sets, where you increase the weights after every set. This works great for strength and power. Try to increase the weight slightly each week when doing these waves sets on the deadlifts. This will ensure that you are constantly getting stronger and will help you lift more volume each week.

The parallel grip chin up (you can use the lat pull down machine if you like) and the cable rows are next up in the workout. These are there to provide plenty of volume on your back muscles, because studies have shown, that your back responds best to higher volume.

The face pulls are there to work the upper back area, which is very often forgotten about, in back workouts for mass. These will help correct any postural problems and are a very unused exercise (which is a shame). If you sit for long periods of time, face pulls should be a staple of any back workout.

The final exercise is just one set of straight arm pull downs. These will help get a load of nutrient rich blood pumping through the back muscles. By the time you have finished this final set, your should feel a nice pump in your back.

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The King of Mass Builders : Deadlift

If you want huge muscles for your body, then you can't miss out the deadlift! The king of mass builders, will help you pack on muscles in your lower and upper body, strengthening and creating a very awesome physique.


The deadlift and the squat are the two top exercises when it comes to building mass. Many argue that squats are better at contributing to size and strength gains. The squat really does allow you to pack on lots of muscles. But the deadlift.. it's the exercise that allows you to use the most weight! And when it comes to building a body, the greater the weight you use, the more muscles you grow.

Like the squats, the deadlift creates an anabolic environment in your body, promoting overall muscle growth throughout your whole body. It's a compound exercise, that works your whole body. It works your legs, your arms, your core, your back and many more muscles.

Why deadlift ?

1) It is a compound lift that uses a lot of muscles in your body. Your glutes, quads, hamstrings, calves, lower back, trapezius, lats, arms, core. Almost everything! So the deadlift will help you train your whole body.

2) Anabolic environment. Compound lifts that utilizes lots of muscle groups, like the deadlift, promotes the release of testosterone and growth hormones that will result in an anabolic environment, stimulating growth throughout the whole body.

3) Builds Core Stability. The deadlift will activate all of the muscles responsible for core strength and correct posture. The correct technique used in deadlifting will allow you to train your core, to keep your back straight. It'll strengthen the surrounding muscles and stabilizer muscles to help you balance and control the weight. This results in improved core strength, balance and posture, all of which are essential in your daily activities.

4) Real Life Application. The deadlift involves one picking up a weight of the ground, and this is exactly the same as your everyday activity of lifting objects from the ground. The real benefit of deadlift will come into play when you're lifting a heavy object of the ground, in a safe manner, knowing that the likelihood of you getting injured, is very low.

5) Increased grip strength. Deadlift develops gripping strength. It is one of the best exercises for increasing grip strength and strengthening the forearms. You'll manually hold the weight using your forearms only. Hundreds of pounds of weight, all on forearm!

6) Measure of strength! The deadlift is the exercise that will allow you to use the most weight! It is deemed as a test of overall muscle strength. Garry Frank, USA, deadlifted 931.5 pounds in 2002!!! And this brings back to point 5. His forearms are the ones holding the 931.5 pounds of weight!!!

7) Cardio. Deadlift develops your cardio respiratory fitness. It taxes your cardiovascular system. At the end of a set, you should be panting and grasping for air! So as you can see, the deadlift really has a lot of benefits!

How to Perform Deadlift?

1) Stand shoulder width apart with the bar on the floor lightly touching you shins. Grab the barbell slightly wider than shoulder width length. Use an overhand grip, or an alternate grip (one overhand, and one underhand).

2) Adjust your posture. Keep you back straight, tighten your core. Hold your shoulders back, squeezing the blades. Ensure your chest faces forward. And throughout the whole lift, always make sure that you do not round your back!

3) Grip the bar tightly, and push the weight up with your feet. Your legs will generate the power needed to lift it up. Extend you whole body. At the top, lock out your body, using your upper body to hold the weight in place. At this time, you body should be in an upright posture, with the bar around the midway position of you thigh.

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Tips that Will Help You to cut the fat

You'r maybe thinking of the real Technics to get ride of fat. Well, the key to shred body fat success and build muscle is motivation and dedication. if you decide to move your body to a new level of fitness and balance ,you will find here the right tips to achieve your goals :
Tip 1 : Cut out all junk food from your daily diet ( cakes, cookies, chips, If you want to shred body fat, shred the bag of chips.








Tip 2 : decrease slowly the calories amount on each meal (about 200 calories per meal) ,most people need about 2000 calories a day.

Calculate your daily calories intake :

Age	years
Gender	Male Female
Height	1 2 3 4 5 6 7 Foot Inches cms
Weight	Kg
Activeness	Sedentary Light Active Moderately Active Very Active Extra Active

Calorie	-Result
Calorie Need By You
To Level The Caloric	Need ,You Must Intake The Following:
Fat
Protein
Carbohydrate

Tip 3 : Drink lot of water , we all know that our body is maid of 72% water ,so not drinking adequate quantity will lead dehydration . an adult human being need's at least 2 liter of water a day to allow your body to kick toxin out .

Tip 4 : Chose the right exercises that will target burning fat as a primary goal like treadmill & compound exercises like squats,bench press ,barbell rows ...

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