Muscle Building Secrets Revealed - Build Muscle Fast!

By Austin Smith

A Great Deal of our visitors have sent in questions asking how to pack on muscle fast. Especially with the summer months around the corner, more people are hoping to get ripped and look better.

It's possible to quickly build muscle by keeping in mind some simple measures. Naturally it involves some commitment, but getting that perfect body is worth a little bit of sweat right?

Going to the gym a minimum of four times a week is vital to gaining muscle fast. Your exercise sessions should take no more than one hour - if they take more time you will not be using the additional time effectively.

It is so key that you always have good form when lifting weights. I see far too many guys trying to lift way more weight than they should which makes them throw their body around. By using the right form you will develop muscle a lot faster. It doesn't matter that you might be lifting a touch lower weight because you will see far better gains by following this advice.

If you're wanting to build muscle rapidly, it's a good idea to break your workout into a three day plan so that you're working your chest along with back on day one, triceps and legs another and biceps and shoulders on the third day. This way you can exercise all major muscle group in only a 3 day period.

Lastly, you need to make sure you eat well and eat frequently. It's essential to eat at least six meals a day. Of these meals, three of them should be your main ones and make the other three smaller ones that have about 250 calories.

Using a protein powder is useful - it's crucial to take in plenty of protein to help your muscles build and repair themselves. Using a protein supplement is a great means to get lots of protein and they are unbelievably affordable these days.

Building muscle quickly and transforming your body fast is possible by being dedicated and using the above techniques. - 17269

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Unconventional Methods Of Losing Weight

By Helen Adams

Losing weight does not need to be as challenging as you think. This is not to say losing weight is easy, but it is not impossible either. You might decide that you want to use diet pills in order to help you lose weight. Make sure you talk to your doctor before trying any dietary supplements even those that are on the counter. Whether or not you use diet pills, there are also other tips that can aid you in your weight loss goals.

There are many simple weight loss ideas that can help you lose weight. If you are able to cut back on calories by even 200 each day, you will start to lose weight. Cutting back on a couple hundred calories can be as simple as eating healthier portions, skipping on salad dressing or passing on cheese for your sandwich. You would be surprised at how quickly you can slash a couple hundred calories from the menu.

Cutting back on drinks with calories will help you to lose weight. Drink more water and less soda and juice throughout the day. Say no to alcoholic beverages (or drink every few) over the course of the week. This will be good for your health and help you to lose weight. Try not to add extra calories to your day by not snacking on foods while you cook.

If you are trying to lose weight, water is your friend for many reasons. As mentioned, water provides you with a no calorie way to quench your thirst. Drinking cold water can increase your metabolism which is always good when you are attempting to lose weight. If you are drinking water as you should, you will notice that you feel more full throughout the day and are less likely to overeat.

Become more active if you are not already. If you want to drop some weight, you need to burn off more calories than you take in during the day. This means you need to be active. You can participate in structured exercise or you can do fun things like taking a leisurely stroll each evening, playing outside with your kids or shooting some hoops with friends. There are any number of ways to keep moving.

Eat a diet that does not have a lot of fat or processed foods. Search for healthy protein sources. Dine on whole foods rather than those that are overly starchy. Stock up on fruits and vegetables. If you eat well and work to stay active whenever possible, you will be able to lose weight. - 17269

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Helen is a top author in the following related health matters as well. She writes about home remedy for toothache, and salt water cleanse among other things.

The Most Effective And The Best Ab Exercises

By Gregory Gray

The best ab exercises according to one study were those that showed greater effectiveness in the abdominal muscles. When doing abdominal exercises you can feel it in your muscles but to really give you a great ab workout, you want to use those abdominal exercises that are the most effective.

So what are the best ab exercises you ask? If you are thinking it is the traditional crunch you would be wrong. In a study conducted by the Bio-mechanics Lab in San Diego the traditional crunch came in at the bottom three. The study included thirteen common abdominal exercises including some using abdominal exercise equipment.

This study included 30 healthy men and women. They ranged from 20 years old to 45 years old and ranged from little or no activity to daily exercise routines. Each person was given a chance to practice the abdominal exercise before performing 10 to 12 repetitions. The study used an electromyography to measure the activity in the rectus abdominus and the oblique muscles.

How to do the Bicycle Crunch

1. Lie flat on your back and place your hands loosely behind your head. 2. Raise your left leg and bend your knee at a 45 degree angle. 3. Lift your other leg off the floor keeping your leg straight. 4. Lift your body up slightly touching your right elbow to your left knee. 5. In a bicycle motion with your legs, switch your left elbow to your right knee. 6. Repeat this motion for 10 to 12 repetitions.

How to do the Captain's Chair

This abdominal exercise requires a "captain's chair" which can be found at most gyms.

1. Firmly grip the handles with both hands and place your elbows flat against the padded arm rest. 2. Start with your legs dangling. 3. Slowly lift both knees towards your chest. 4. Slowly return both legs to the starting position.

For a slight variation to this exercise, when bringing your knees up twist slightly at the trunk.

How to do the Exercise Ball Crunch

1. Sit on the exercise ball with your feet flat to the floor. 2. Let the ball roll back slightly and lie back until your thighs and torso are even with the floor. 3. Raise your torso to a 45 degree angle while pushing your naval towards your back contracting the muscles. 4. Repeat for 10 to 12 repetitions. - 17269

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Weight Lifting Routines For Anyone

By Mick Milligan

In order to get your workouts to be as worthwhile as possible it is important have the correct structure. You need to find which weight lifting routines best suits you and concentrate on that routine.

To begin with, you should be clear about the objectives. What are you trying to achieve - increased body mass, toning up or simply sculpting your body to a shape that makes you feel great. Some weight lifting routines are more suited to the hardened professionals, so its not only important to get the right weight lifting routine but also be honest with yourself as to the level of your current fitness and strength before embarking on a programme that may not be right for you.

For many, the thought of obtaining those rock hard abs and bulging triceps is a scary one. Many have tried and failed, due in large part to not having the correct weight lifting routine. Starting out on a plan that is too much too soon, will ultimately result in a failure, or even worse still, a muscle injury. So talk to a personal fitness trainer, or seek advice from an approved professional who will help you devise a plan that will work for you.

I personally love push-pull weight lifting routines. They are a combination of small exercises that start with push motions and then use pull motions. I like to do back to back sets, so one pulling and then one pushing as this is a dual workout. Another options is to do push exercises on day and then pull the next. Bench press is probably the best known push exercise, but there is also shoulder press and leg squats. Example pull exercises could be shoulder shrug and the deadlift. The aim is to do exercises on specially designed and built benches that have built in pulley systems and use your own body weight within the exercise. Aim to get to 60% of your own weight.

Ensuring you do not over do your exercises is very important and starting with small exercises and working your way up until you are at a resistance level that you feel comfortable and are not struggling too hard is the plan. Remember, it's not just exercises you need to think about, think about your diet too. Eat healthily and follow some of the pros advice and you will have the body you want in no time at all! - 17269

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Green Tea - Cancer Defending Nutrition Tea

By Aoife Joyce

For many a year Green Tea has been, for the Chinese, the best nutrition tea out of all teas. They have been using its wondrous powers and capacity to heal and prevent illness for well over 4,000 years now. I will be giving you details of some of these powers in this article...

To begin with, the reason why Green Tea stands out against other teas is that it is produced differently. Its leaves are steamed during production which prevents any of the antioxidants from being destroyed or changed. Other teas such as Oolong Tea and White Tea's leaves are fermented, changing the antioxidants into other forms. The main antioxidant in Green Tea that holds most of the 'power' is a catechin polyphenol called Epilgallocatechin Gallate, in short EGCG.

EGCG is fundamentally a flavanoid, and is like however more influential than its cousin flavanoids that can be found in foods like broccoli, red wine, grapes, strawberries and green cabbage. EGCG has the capacity to bind itself to protein cells that can be found within tumour cells and radically slow down their growth. A receptor that can be found on the surface of cancer cells called Laminin, was treated with EGCG concentrate and the results showed a massive reduction in further growth of these cells. These results were exposed in the April issue of Nature Structural and Molecular Biology magazine. This article also revealed that the amount of EGCG that was used to give these results, is the same amount you can get yourself from drinking just 3 cups of Green Tea a day.

Another finding, by Dr. H -H Sherry Chow of University of Arizona, Tucson, revealed that the body creates within itself detoxifying enzymes called Glutathione S- Transverase (GST). These GST enzymes help the body defend against toxic and cancer causing compounds. Dr. Chow's study showed that GST enzymes were activated by EGCG. In a group of people who had low GST levels, using concentrated Green Tea extracts, had an 80% increase in production of GST. Thus their defence against cancer was heightened dramatically. The Green Tea extract used was more potent than you would get from having a few cups of this nutrition tea a day, however you can see why regular intake of Green Tea will help on a continual basis to keep these GST enzymes activated, growing and defending.

Another astonishing find shows that EGCG can react with Leukaemia cells in that it halts communication between the cells, which deters them from growing and multiplying any further. On this note I would like to point out that, regardless of the multiples of Green Tea products you can buy for your skin, or extracts you can take as supplements - a freshly brewed cup of Green Tea is the best way to avail of the powerful antioxidants it contains. During production, as I stated earlier, the leaves are steamed dry during production, thus saving all antioxidant concentrates. When the leaves/tea bag is soaked in hot water, this is how the antioxidants are set free if you will. So this is the absolute freshest way you can obtain their full influence and take full advantage of the potency straight away, before it is produced again to make an extract or a cream. Get it at its best! - 17269

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The Right Acne Scar Cure For You Is Out There, You Just Need To Be Informed And Take Action

By Michael Poulle

From the single, occasional PMS zit to the chronic unprovoked breakout, acne is a condition that has affected everyone at one time. While some people suffer from the annoying dark spot afterward at the sight of the pimple, others must deal with more serious and obvious consequences such as depressed scars and lumpy skin texture. There is no one acne scar cure that can treat all of these results; different actions much be applied to different situations. Below are some helpful tips on what to do for your particular scar.

1. Hyper-pigmentation.

If your scar is nothing more than just a dark spot that seems to be taking too long to heal, then be vigilant about wearing sunscreen. Protecting it from the sun everyday will have a marked effect on the fading speed. Just as you would wear sunscreen to keep a tan from getting darker, the same logic applies here.

2. No picking.

One of the worst things you can do to worsen the likelihood of full scar healing is to touch and pick at it. Leaving it alone completely is a preventative measure that makes a huge difference. If you pick at a scab before it has sloughed off on its own, then you will be interrupting the skin's natural healing process, prolonging it, and making the injury itself and subsequent scarring worse.

3. Chemical peels.

This is preferable for those who have a series of pigmented scars and mild texture issues rather than indented scars. A professional will apply acid on your skin and promote the growth of a new layer that will be smoother and clearer. It may take a few treatments in order for you to see the effects.

4. Rolled surface.

If acne has left you with a bumpy, rolling surface to your face, then opt for subcutaneous incisions. This is where a needle is inserted into the scar in order to break up the tissue that creates the lumpiness. It's done under local anesthesia so don't worry about pain.

5. Punch excision.

This is used on the most common type of scar, the icepick scar. The acne scar cure for the pitted scar is removed using a small cookie cutter like tool and then the skin is allowed to heal again. The new scar that forms eventually heals and then fades away without the original depression.

As you can see, chronic acne does not have to leave you feeling bereft. Though the resulting scars can be debilitating on the soul and spirit, be aware than there are options out there that can help in a significant way. Talk to your dermatologist to assess your situation and see which option will work for you. - 17269

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Which Deals Better With Your Appetite - Hoodia or Glucose?

By Joseph Bush

It was discovered only recently by Cambridge University; our appetite is regulated by blood glucose and its levels in our blood. This way the brain determines and decides, we are hungry or we are not.

Individuals gain weight when the relationship between the brain and blood glucose levels is interrupted, in many cases. The most common reason is when your insulin levels tell your body that it is low on glucose and hunger then kicks in.

You could try to solve that by testing your blood sugar levels and by changing your diet but often it's not enough and something else should be done. Everyone will agree that hunger isn't the most pleasant feeling and everyone will do anything to make it go away as soon as possible, and eating something should help in this case.

Blood glucose levels can be lowered also by day to day routine where extra activity will make you fell hunger more and weight loss more difficult. What to do, you may ask?

Hoodia Gordonii can help you suppress your appetite, and it's 10000 times more powerful than glucose in terms of appetite regulation.

Originally used by the Kalahari Bushmen as an appetite suppressant, then discovered by scientists, Hoodia and its active ingredient P57 has been used in weight loss for a decade now.

It works similarly to glucose by imitating it and tricking the brain that body is full, even when it's not. Using Hoodia your daily calorie intake can be reduced by up to 2000 calories.

Hoodia isn't a newcomer and have been on the market for about 10 years now. Large number of tests and trials are backing its effectiveness and ability of suppressing your appetite and helping in weight loss.

Hoodia appetite suppressants can help you achieve your weight loss goals by suppressing your hunger and reducing your food cravings and keeping you away from snacking.

Always make sure that Hoodia product you buy is CITES certified and contain real Hoodia Gordonii. This will give you an extra guarantee that product will work and your overall experience will be side effect free. - 17269

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Living Healthy Doesn't Need A Membership Card

By Jill Gorman

There are so many exercise and diet fads going around these days that it seems like living healthy is a new idea. We tend to get so caught up in the idea of living a healthy lifestyle that we forget that it is something people have been doing since the beginning of time.

This is truly depressing information. Despite being in a technological golden age people cannot manage to get the basics of a healthy lifestyle down pat. They think they need expensive club memberships or prepackaged foods to maintain a healthy standard of living. This is of course all rubbish. What it really takes is a personal commitment to your own well-being. It's an unpopular truth, but one that needs to be heard.

Everyone has the goal of living healthy, and yet many people miss the mark entirely. Some things to keep in mind with living a healthy lifestyle are the need for a balanced diet, plenty of sleep, regular exercise and not smoking. That last one is a big one, yet it's the one people have the most problems with.

These are very basic goals, yet they are incredibly difficult for most people to do. That's why we like to spend most of our time trying to do these things rather than simply doing them. We like to buy a health club memberships rather than walking, we like to buy lean microwavable dinners rather than chopping up a salad.

The cynical among us think that this points to a common problem amongst a lot of people. Evidence seems to indicate that people aren't interested in living healthy, rather they are interested in the process of trying to live healthy. That is to say they are much more interested in spending time and money on attempts at health then they are in just getting down to business and doing it. This is a shame when you consider just how easy it is to lead a healthy lifestyle; and yet in our consumer culture it is unsurprising. - 17269

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Only 20% Of The Schools Surveyed Taught Nutrition As A Separate, Required Course.

By Pedro Toledo

What if you've tried every diet there is? Been told it's all down to your genes? Lost the weight - put it all back on ( and more!) again? You probably think that Diets don't work and - you know what? - You're absolutely right! They don't. They give you a mindset that it's only temporary so they set you up to fail as you only return after to your pre diet way of life. Maybe a better approach is to look at a different, whole new way of eating and living? A Raw Food Plan!

Start as you mean to go on When our baby is born, we are overjoyed with this beautiful new human being and we treat him/her with the utmost care. We breast-feed to ensure that they are getting the best start, but we need to continue nourishing them with healthy foods after the baby faze is over.

Vegetables are another good source of nutrients. These are the good carbohydrates. Most small children detest eating green vegetables. But they are an excellent source of vitamins and minerals that the human body needs. Children need these to be able to grow healthy and strong. If their bodies are deficient in anything it might cause poor development growth.

Everyone Eats the Same It is very important to make sure that everyone in the family has the same food to eat at each meal. When you plan a dinner you should use the same ingredients for everyone and of course, when your child is very small you can mash up or liquidise the meal for him/her.

It also happens to be a very ethical eating plan. Buying lots of local fruit and veg helps the local farmers and producers. It does take a little time to adapt. No more ready meals straight from the freezer popped into the microwave! No more "fast food" of the burger & fries variety but plenty of the even faster food you don't even have to cook! What a variety too - foods you may never have considered trying before.

Lead By Example You are your child's first role model. What they see you do they will mimic. Therefore, it's very important that they see you eat healthy foods like fruit, vegetables, yoghurts etc...You should never use sweets and chocolate as a reward. It sends out a bad message to your child that sweets are the goal when they do something good and can, perhaps lead to comfort eating in adult life. That is not to say that you can't give your child sweets from time to time. It's like everything in life, it's all about balance. If you give your child good eating habits in childhood, chances are they will remain with them throughout their lives. - 17269

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Workout Videos Vs. The Gym -- 5 Reasons to Ditch Your Membership.

By Nora Wilson

So -- you can spend hundreds of dollars a month on a gym membership plus personal trainer, or you can download a range of great workout videos from a trusted source for next to nothing. Still trying to decide? Here are 5 reasons to go with the videos.

#5: Forget Those Inconvenient Opening Hours.

You don't have to travel all the way over to the gym and deal with their opening hours. Instead, you can do your workouts whenever you want. Hell, take your workout videos to the public park and do them there -- no one's stopping you!

#4: Trainers Are Busy People.

Sure, it's hard to replace the direct contact with a trainer that you might get at the gym. But are you prepared to pay for that contact? If you're just on a basic membership, it's not always easy to get an overworked trainer to come over and explain 16 different exercises to you.

#3: No Shame In Rewinding.

Ever had to re-ask a question about a certain exercise, over and over? Then, after the explanation was done, were you still not sure you had it right? Asking a trainer who you might not be paying $500/month to is only going to work so many times, whereas with workout videos, you can view them to infinity.

#2: There Are Thousands of Videos Out There.

If you aren't happy with your gym, you can choose another one, but unless you live in a major city, you often won't have so much choice around you. Whereas when it comes to some good videos, you're free to choose from thousands of great options.

#1: Don't Forget About the Gorgeous People.

Sure, it may be a frivolous concern, but there's something about a beautiful personal trainer (of any gender) that helps a lot of people get motivated. And there are a lot of great workout videos out there featuring some very beautiful ones. - 17269

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Fitness videos, nutrition information and sound advice is all you need to get you into shape and enjoy a fit and fine body!

What are the Different Weight Loss Surgeries and the Associated Risks Involved with Each?

By Adriana Noton

With the increasing rates of obesity across the country, more people are looking for an effective method of losing weight. When traditional weight loss programs fail, overweight or obese people will consider weight loss surgery. There are a number of different weight loss surgeries available. The type of surgery chosen will normally depend on the person's health status and body type. Before selecting a particular type of weight loss surgery, it is important to be aware of the different kinds of procedures available and the risks involved with each.

Laparoscopic Gastric Banding (Lap-Band): This type of weight loss surgery is often chosen by those who are overweight or obese. A surgeon inserts an inflatable band around the top part of the stomach to create a small upper pouch. Saline is injected into the Lap-Band which creates restriction. This restriction helps an individual to consume less food which promotes healthy weight loss. A person will also feel fuller after eating less food. The Lap-Band can be adjusted using saline injected into an access port underneath the skin to regulate the amount of restriction. Risks associated with Lap-band surgery include: band slippage, leakage of the device or erosion of the band.

Vertical Banded Gastroplasty (VBG): This type of surgery is often called stomach stapling. The surgeon uses surgical staples to divide the stomach into two sections. The top section is small which allows only a limited amount of food intake. There is a small opening where food passes from the top section to the lower section of the stomach. To inhibit stretching, a non-adjustable ring is placed around the small opening. Risks of the surgery include: staple line break down, suture tears and leaks.

Biliopancreatic Diversion (BPD): With this kind of weight loss surgery, the surgeon removes a large section of the stomach. Once removed, the amount of food and stomach acid production becomes restricted. The small pouch that remains is attached to the end section of the small intestine. By doing so, the food passing through will bypass the other sections of the small intestine. This permits the calories and fat from the food to be sent directly into the colon where they will not be absorbed. The result of less fat and calorie absorption is weight loss. Removing a section of the stomach is quite an invasive procedure. The major risk associated with this procedure is there is a high risk of nutritional deficiencies.

Choosing to lose weight by having a weight loss surgery has become a popular choice for millions of people around the world. It is one of the fastest growing forms of weight loss methods in the United States. If you are obese and are considering weight loss surgery, it is important to learn about each surgery and the risks and benefits of each type of procedure. Consult with your physician or a weight loss surgeon to help determine which surgery is best for your particular situation. - 17269

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Muscle Building Diets, Foods And Nutrition Meal Plans To Build Lean Quality Muscle Mass.

By Pedro Toledo

Have you reached a point in your life where you can't seem to get more defined abdomen then you already have? No matter how much you try, you seem to have abs but not a defined abdomen with killer abs.

Some people try to show that they do not want a fit by making humorous remarks but the truth is they are hiding their inability to keep fit. Because who would not want to have a healthier body that looks good? Another misperception that some people have is that abs will take less time to recover because they are smaller. But if you really think about this it makes no sense since abs are not dynamically different in composition than any other muscle of your body.

"A lot of us reach a point where we have abs but not defined and killer abs. There can be two problems. One may be that you are working out too much, you might be going to the gym every chance you get and tearing all the muscles in hopes to gain abs but are you giving it enough time to be repaired? I had a few patients who got sick because they were not allowing themselves time for the muscles to relax.

Remember it is very important to exercise in moderation and then eat healthy sources of protein like fish and eggs to rebuild the muscles. The second problem that might stop you from gaining killer abs may be that you are not exercising correctly. If you not put enough pressure at correct points in your abdomen you will never be able to see what's behind that belly of yours"

If your objective is strength then you should work with weights and ensure that you do a wide range of motions which will help make your muscles stronger. Another very important point of achieving six pack abdominal is that you have to take in the right diet.

How to effectively burn fat as well as build muscle is well covered in a good workout routine. With just a few weeks of these classes, you will be amazed with how much better you feel. And just like a movie star, you too will have a truly amazing body. - 17269

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