Get Lean, Build Muscle " Bulk Up And Get Ripped At The Same Time?

By Eryk Helms

"How can I get lean and bulk up at the same time?" I'm asked this all the time. It seems like that is the prevailing question today. People want to add that extra bit of muscle, but that big butt needs to go at the same time.

There are really only a few ways to accomplish the task of getting lean and building muscle, assuming you already have a good workout plan:

1. Pack in the calories, and I mean clean, high quality calories, not chips, to pack on the muscle, and then, once you've reached the muscle mass you want, start "cutting" back to get ripped.

2. Burn off the fat first. Then go ahead and start adding on the calories. Then, go back and burn off any excess.

3. Watch what you eat closely, along with body fat percentage. Add in intervals to the workout to stay lean.

Each of these approaches has benefits and drawbacks. Let's look at them...

Method 1: Assuming you want to gain more than a pound or two, what you want to do is to increase your calorie intake (and especially protein) so that you start gaining weight, and work out at full intensity to make as many of those calories turn into muscle as possible. As soon as you get as big as you would like, cut back the calories so that you are below "maintenance" and start fat burning to get rid of the "padding." You're going to bulk up fast, then you need to trim down afterward.

Method 2: With this method, you're going to emphasize burning fat first to get lean, and then you add the extra calories to pack on muscle. The downside to this is that you will have to do some more fat burning on the back end, because you just can't convert every extra calorie to raw muscle. And of course you want to add on that muscle right now, right?

Method 3: Ithink this works best for a lot of people. You have to add extra calories to your diet to grow, but just don't pig out! Watch your body fat percentage. Cut back a bit if it starts to climb, and eat a bit more if you're not making enough progress. Start with 500 calories a day and watch it. Then, of course, you'll go through that last fat burning phase to get ripped. Along the way, throw in some high intensity interval training to help burn off any excess calories. You go a bit slower with this method, but you'll look better along the way.

So, basically, if you want to get lean and build muscle at the same time, it comes down to this: You need to eat enough good food and work out hard to build muscle, and then cut back and change the workout to fat burning mode. This is really pretty simple stuff; don't let anyone snow you about it. - 17273

About the Author:

Feel like you need a new body? Want to feel like a new you, lean and muscular? Then check out Squidoo - Get-Lean-Build-Muscle for some good info. Eryk has a lot of good tips there for you. Also check out these unbiased health and fitness reviews along the way.

Weight Loss After Pregnancy and Breastfeeding

By Ricardo d Argence

Women can expect to gain 25-35 pounds during a healthy pregnancy. While some people easily lose this weight, others face an uphill battle in their struggle with weight.

For some women, the weight from pregnancy just won't go away, that is why is is crucial for them to find a way to make them go away. Here are a few tips for mothers-to-be who are worried about how to get rid of excess weight.

Breastfeeding is great for the health of your baby and for losing weight after your child birth. Breastfeeding helps to burn an additional five hundred calories per day. If you are keeping your calorie intake within a normal range, you can count on losing about one pound per week while breastfeeding. By simply breast feeding your baby like normal, you will begin to lose weight!

When you breastfeed it is important to maintain a healthy diet. Because you are breastfeeding, this is not just important for your weight loss struggle. So, you must be extra careful with what you eat and drink. Everything you eat will end in your breast milk and you will feed your baby with that milk.

With healthy eating and breastfeeding, you can expect to see a loss of one to two pounds per week. Water and dairy products are essential to achieving significant weight reduction.

It is also necessary to add mid-level activity to your workout habits. You have to be careful on when you start working out. Consult your physician in advance to ensure that you obtain a go-ahead therefrom to start exercising.

The last thing you want to do is hurt the recovery process. But once you are given the green light to start exercising you should go for it. This will not only help your body recover from the entire experience you just went through but it will help the weight loss and give you a better frame of mind.

With all you have experienced, both emotionally and physically, it is essential that you aim to remain happy and uplifted. Eating a nutritious diet and getting plenty of exercise will help prevent post-partum depression and will aid in losing pregnancy weight.

You need to focus on not being too rough on yourself. Everyone gains weight during pregnancy, as it is a natural part of the process. You should know this is situation which can be get back into normal one there is no really need to panic. If you are serious about losing weight, then you can do it! - 17273

About the Author:

Even if you are a teenager, there's nothing like a healthy lifestyle if you want to look great. But, after being pregnant, it is even more important. If you are looking for the best pregnancy diets, in my website you can find a lot of articles and info that will help you to understand much better this period of your life. web hosting

Advance Wellness Research Acai Berry Deal Information

By Linda Kemp

Imagine never missing taking a dose of your favorite health supplement because you ran out and forgot to get some more. Advance Wellness Research knows how frustrating that can be, which is why they offer a convenient auto-ship program. With auto-shipping, you choose what product you want and when you want to receive it.

Then, Advance Wellness Research delivers it to your door according to your schedule. Advance Wellness Research offers a variety of products designed for your health and wellbeing. Products like: Acai Berry and the Bright Teeth Whitening are just a few.

What about safety? Advance Wellness Research puts every product they offer through a strict screening process to ensure their high quality and safety. They promise never to sell anything that they wouldn't give to their own families. If you're still not sure,

Advance Wellness Research offers all of their products on a risk-free trial basis. This ensures that you're getting only the products that benefit you the most.

Your Health - Your Schedule - If you're using health supplements to lose weight, feel better, look better or have more energy, then you know how frustrating it is when you get off schedule because you're supply is out.

Getting to the store can be tough with a hectic lifestyle, and ordering online can take weeks for delivery. Advance Wellness Research, Inc. wants to be sure that you get your health products when you need and according to your schedule.

You can choose to receive your products once a month, once every other month, or whatever suits you best. And, you can cancel the shipments any time you want.

Most health experts agree that whatever you do for good health, it's best to stick to a schedule. Advance Wellness Research will make sure that you do. Start now. Find out what you have been missing. - 17273

About the Author:

This article is for consumers looking for information on Advance Wellness Research . It provides a resource for finding Pure Acai Berry , and any great Advance Wellness Research Offers that are currently available.

Advanced Wellness Promotions

By Linda Kemp

Ever since I first noticed signs of aging, I've been looking for a way to keep the progression of the aging process under control. Specifically, I've been looking for a natural dietary supplement that would be able to minimize the aches and pains that my body has been accumulating, renew my libido to the vigor that I enjoyed back in my twenties, help me to keep my weight under control, and stave off the kinds of chronic disease conditions that I'm more likely to have to deal with as I age. I've actually found something that can do all of those things. It's called the acai berry and it's available in the form of Pure Acai Berry which is a completely natural nutritional supplement.

When I first heard about the acai berry I did a little bit of research. It turns out that the acai berry isn't really a brand new discovery. Of course it's only recently been introduced to American society, but the natives of the Brazilian rain forest where the acai palm grows have been taking advantage of this fruit for thousands of years. The proof that the acai berry is so effective at maintaining human health can be seen in the fact that the natives of that rain forest are some of the healthiest people on the planet!

Of course acai palms won't grow very well in North America, but we can still enjoy the benefits of their fruit through the use of Pure Acai Berry. Pure Acai Berry concentrates all of the beneficial parts of the acai berry into a supplement that is easy to use and affordable. It basically contains all of the antioxidants, minerals, fiber, and omega three fatty acids of the acai berry in a form that stores well and is easy to add to any diet.

When I first incorporated the acai berry into my diet I started noticing measurable improvements to my health almost immediately! I began sleeping more soundly, my mind was sharper, I had more energy and my energy level was more consistent over the course of the day. It didn't take me much longer to notice that my joints ached less, my sex drive had improved, and that I could keep my weight more consistent with less effort!

The most profound effect that the acai berry has had on me is that it has given me a greater ability to control my own life. This comes from a variety of different properties of the acai berry. For example, the fact that it lets me sleep more soundly means that I don't need to spend as much time in bed in order to get the rest that I need. This in turn allows me to get up earlier in the morning so that I can take care of extra business, eat a healthier breakfast, and possibly even get some exercise before going to work. While I'm at work, I definitely notice the improved mental acuity that the acai berry has given me, and I feel less of a compulsion to get into the ubiquitous donuts in between meals! The fact that I have more energy has allowed me to cut back on the coffee at work, and after work I still have plenty of energy to get some more exercise and to take the time to prepare a healthy meal!

Everything has definitely been better for me since I started taking Pure Acai Berry! - 17273

About the Author:

L. Kemp writes articles for consumers who want to find the best Acai Berry Free Trial currently available. She has written for many major publications about the latest on Acai Berry Pro ,deals and promotions and how buyers can find the best discounts.

Advance Wellness Research Acai Berry Promotional Offer

By Linda Kemp

If you've been paying attention to any aspect of the sciences of health and diet, then you've probably heard about free radicals. In case you haven't heard about free radicals, then you definitely need to know more about them. Free radicals aren't terrorists that have gotten loose or holdovers from the nineteen sixties anti-war movement. Rather, free radicals are chemicals that have a detrimental effect on the tissues that make up the human body. Worse yet, free radicals can damage DNA and without intact DNA it's more difficult for the body to repair other kinds of damage. In fact, damaged DNA can also lead to cancer! With all of the problems that free radicals can cause, anything that can counteract them would be extremely beneficial to human health!

Fortunately, free radicals can be counteracted through the use of antioxidants. Antioxidants are chemicals that absorb free radicals so that they can't damage the tissues of the human body! There are a lot of chemicals that work as antioxidants and they're found in a number of different types of foods. Of course not all foods are equally good at delivering antioxidants to the human body. Some are much better than others and the best one that has been stumbled onto so far is the acai berry!

The acai berry not only contains a large dose of antioxidants, but it also does a great job of delivering that dose! This is especially true when those antioxidants are packed into a supplement such as Pure Acai Berry. Pure Acai Berry takes all of the components of the acai berry that make it such a great food and puts them all into a pill that makes an great nutritional supplement! In effect, you can take a single dose of Pure Acai Berry with your breakfast and enjoy all of the benefits of having this super food in your diet throughout the course of the entire day!

The antioxidants contained in the acai berry- in combination with all of the other substances that the acai berry can provide to the human body- have a tremendous number of benefits! In fact, this kind of food provides benefits to all of the body's systems and processes. It aids in nutrition, helps the circulatory system, strengthens the immune system, boosts the metabolism, increases the ability of the liver and kidneys to purify the blood, makes memory function better, and even improves fertility!

The biggest benefit that you'll probably notice when taking Pure Acai Berry is an increase in your level of energy. This is understandable when you think about the fact that if your entire body is working more efficiently you'll have more energy for everything else in your life! For example, if your metabolism is boosted, the food that you eat can be fueling you throughout a busy day rather than being deposited in unwanted places as fat. Similarly, if your immune system is stronger than more of your energy can be devoted to everything other than fighting off viruses and bacteria!

Of course, it can be tough to sort out exactly what component of the acai berry provides which benefit to the human body, but one of the great things about he acai berry is that the combination of healthy compounds produce favorable results when it comes to improving your overall health! - 17273

About the Author:

This article is for consumers looking for information on Advance Wellness Research . It provides a resource for finding Pure Acai Berry , and any great Advance Wellness Research Offers that are currently available.

Advance Wellness Research Promotional Offer Information

By Linda Kemp

Imagine never missing taking a dose of your favorite health supplement because you ran out and forgot to get some more. Advance Wellness Research knows how frustrating that can be, which is why they offer a convenient auto-ship program. With auto-shipping, you choose what product you want and when you want to receive it.

Then, Advance Wellness Research delivers it to your door according to your schedule. AdvanceWellness Research offers a variety of products designed for your health and wellbeing. Products like: Acai Berry and the Bright Teeth Whitening are just a few.

What about safety? Advance Wellness Research puts every product they offer through a strict screening process to ensure their high quality and safety. They promise never to sell anything that they wouldn't give to their own families. If you're still not sure,

Advance Wellness Research offers all of their products on a risk-free trial basis. This ensures that you're getting only the products that benefit you the most.

Your Health - Your Schedule - If you're using health supplements to lose weight, feel better, look better or have more energy, then you know how frustrating it is when you get off schedule because you're supply is out.

Getting to the store can be tough with a hectic lifestyle, and ordering online can take weeks for delivery. Advance Wellness Research, Inc. wants to be sure that you get your health products when you need and according to your schedule.

You can choose to receive your products once a month, once every other month, or whatever suits you best. And, you can cancel the shipments any time you want.

Most health experts agree that whatever you do for good health, it's best to stick to a schedule. Advance Wellness Research will make sure that you do. Start now. Find out what you have been missing. - 17273

About the Author:

L. Kemp writes articles for consumers who want to find the best Advance Wellness Special Offer Info currently available. She has written for many major publications about the latest on Advance Wellness Research AcaiBerry ,deals and promotions and how buyers can find the best discounts.

Want to get a 6 pack now? Focus on your goals

By Max Burn

If you want to get 6 pack abs but don't think you can stay committed to a diet or fitness plan, don't worry, you're not alone. You may get to the gym regularly, lift weights, do cardio and yoga. You might even read a book or two about eating often and in all the right ratios. You may have had all the correct elements in place to achieve the body of your dreams but still find yourself, 3 to 6 months later, wondering how you fell off the diet and now weigh more than when you started. The missing element that glues your fitness plan together is written goals.

Tom Venuto, fitness guru, says that the biggest mistake people make on their quest for six pack abs is that they fail to create written goals. Tom says that our minds are programed to keep things the same. Homeostasis is the technical term for your body's ability to keep itself the same as it was before. That's why our bodies resist any changes in diet or exercise that we impose on it. It is difficult at best to replace your old habits and body image since it has taken your entire life to develop these habits. In order to successfully reprogram our brains to accept the new behaviors and turn them into habits is to create written goals, and look at them everyday.

Create goals as if they've already been accomplished. Lets say you have a goal to eat 5 meals per day with a lean protein and dark green vegetables. Wrong way to write the goal:

1. I'm going to eat as often as possible and fit lean protein and veggies whenever possible.

2. In order to stay on my diet plan of 5 meals per day; I wont eat pizza, Mexican food, candy, soda, or cookies.

3. In the future I'll eat balanced meals which include a lean protein. When ever I go out to eat I will make healthy meal choices.

Goal #1 falls short because they are not concrete and are vague. Goal #2 definitely won't work because Tom says that your mind can't process deletion or words like "won't" or "avoid". So your mind will interpret "I won't eat pizza" as "I eat pizza." The final goal won't work because anything set in future tense is not as powerful as a goal set in the present or as if it's already been accomplished.

Here's how Tom Venuto would have us write our goal: I look fit and lean and feel great about how my wash board abs look. I have achieved 10% body fat by eating 5 meals per day consisting of a lean protein and dark green vegetables. I eat chicken, fish, and egg whites as well as broccoli and spinach.

This goal is properly written because it's specific, written with emotion, and written as if you've already been successful in attaining the body of your dreams. This goal will help your brain accept the new dietary and exercise behaviors and soon see them as habits that come naturally. Soon your mind will see you as the lean and fit individual that you're striving to become not the out of shape one that you're leaving behind. So if you want to get a 6 pack and keep them forever, write your goals down and look at them all the time! - 17273

About the Author:

Interested in getting in shape or getting a great set of six pack abs? Check out 6 Pack Abs Fast for free information or Max Burn Fitness: 6 Pack Abs.

Healthy Dieting Tips, How to Lose Body Fat

By Ricardo d Argence

One of the most common mistakes made when a person is trying to lose weight is to skip meals. We naturally think that the less we eat, the more weight we will lose. Actually, the opposite is true. When we don't eat often enough throughout the day, our bodies become low-energy, food-craving, fat-storing machines.

This is referred to as famine response. Our bodies have a tendency to adjust to our mealtimes as it is not aware of when our next meal will be, so it will automatically adjust to the longer intervals between meals.

You body does not want to starve so it clings to evey bit of fat. You are drained of all strength when your fat-exhausting mechanism becomes very sluggish.

The solution to fix this problem is to eat small meals at three hour intervals. If you eat the wrong types of food, then you will gain weight when you eat this much. By taking in food frequently, you'll keep your energy level at an optimum level, while allowing your metabolism to burn off those calories.

You eat a lot more frequent so it is OK if your meals are small you won't feel hungry. Make sure that the foods you choose are healthy and boost your metabolism to encourage your weight loss. Some great foods for raising your metabolism are grapefruit, apples, pears, oatmeal, lean turkey, low-fat yogurt, and hot peppers.

When you put water into your body it makes your metabolism faster and helps with weight loss. Be sure to drink a lot of water (at least 9 8-oz glasses) throughout the day; this will keep your appetite in check and make it easier to keep to small portions when you have your meals. Sometimes rather than having a hunger for food, but rather a thirst for liquid.

Water also acts to flush the bad toxins out of your body and reduce bloating. If you are unable to drink all of that water, try drinking green tea in place of some of the water. It also does wonders for increasing your metabolism rate.

It can seem hard to believe that eating more can help you weigh less, but it's true. As a matter of fact, if you find yourself hitting a plateau in your weight loss journey, you can help kick-start your metabolism again by increasing your calorie intake for a couple of days.

Soon your body is going to makes changes, using up the additional calories that provide you with more energy. You can use that for some fantastic exercise and workouts. It won't take long and you will find your waist getting thinner. - 17273

About the Author:

It doesn't matter how old you are, there's nothing like a healthy diet and exercise if you want to look great. If you are looking for healthy ways to lose weight, in my website you can find a lot of articles and recipes that will help you to achieve your goal in a healthy way. web hosting

Advance Wellness Research Promotional Offers Info

By Linda Kemp

Imagine never missing taking a dose of your favorite health supplement because you ran out and forgot to get more. Advanced Wellness Research knows how frustrating that can be, which is why they offer a convenient auto-ship program. With auto-shipping, you choose what product you want and when you want to receive it.

Then, Advanced Wellness Research delivers it to your door according to your schedule. Advanced Wellness Research offers a variety of products designed for your health and wellbeing. Products like: Acai Berry and the Bright Teeth Whitening are just a few.

What about safety? Advanced Wellness Research puts every product they sell through a strict screening process to ensure their high quality and safety. They promise never to sell anything that they wouldn't give to their own families. If you're still not sure,

Advance Wellness Research offers all of their products on a risk-free trial basis. This ensures that you're getting only the products that benefit you the most.

Your Health - Your Schedule - If you're using health supplements to lose weight, feel better, look better or have more energy, then you know how frustrating it is when you get off schedule because you're supply is out.

Getting to the store can be tough with a hectic lifestyle, and ordering online can take weeks for delivery. Advanced Wellness Research, Inc. wants to be sure that you get your health products when you need and according to your schedule.

You can choose to receive your products once a month, once every other month, or whatever suits you best. And, you can cancel the shipments any time you want.

Most health experts agree that whatever you do for good health, it's best to stick to a schedule. Advanced Wellness Research will make sure that you do. Begin today. Find out what you have been missing. - 17273

About the Author:

L. Kemp writes articles for consumers who want to find the best Advance Wellness Special Offer Info currently available. She has written for many major publications about the latest on Advance Wellness Research AcaiBerry ,deals and promotions and how buyers can find the best discounts.

Which Personal Trainer is Suited Best for You?

By Jay Bonaretti

The personal training industry is one where there are many different trainers to choose from. Some may specialise in post-natal care, others may specialise in bodybuilding. Throughout this article we will discuss the methods that you should take in order to find that ideal trainer for you.

Firstly, you need to actually LIKE your trainer. This doesn?t mean that you should be best buddies with them (this could be quite counter-productive). But you should be able to have some rapport with the fitness professional in order to keep the communication lines open. Plus if you don?t like him/her, you won?t respect them and therefore you won?t get value from your investment.

Secondly, they must have the accreditations required within the fitness industry. Within Australia, you need a minimum of a certificate four in personal training in order to take clients 1on1. Additional qualifications could include a diploma in fitness, or an exercise physiology degree. Yet many people claiming to be professionals do not have any of these qualifications at all!

A considerable amount of experience is also fundamental to the best personal trainers out there. If this person has years of experience under his or her belt, chances are that they will be able to identify real-world problems that aren?t identified within a syllabus.

If you are going to hire someone to achieve a particular goal, it makes sense to check to see if they are capable of achieving that goal themselves. So if you want to improve your fitness, see whether or not they are fit themselves. The body of a personal trainer is like a shop-front. After all, you wouldn?t hire a cleaning company if their retail outlet had stained floors, dusty furniture and an off smell!

Ask questions to people who have used the trainer in the past, or are currently utilising his or her services. Find out whether or not they would recommend them and importantly, the reasons behind the answers.

Now, talk to that trainer. Discuss with them the approach that you need to take in order to get to where you want to be. Once you have ascertained exactly how to get from A to B, it?s time to get cracking!

One more word of advice. If you?re looking to achieve some health and fitness goals, the best time to start is NOW. Don?t put it off another day, for that will just be another day that you will be unhappy! - 17273

About the Author:

About the writer: 2005 Australian Ironman Magazine BodyBlitz Grand Champion, Jay Bonaretti, is a highly successful Personal Trainer located in Sydney, Australia. Be sure to check out his fitness information & online personal training website!

Treating Bodybulding Stretch Marks

By Cliff Bacot

When people think of stretch marks, they think of the pregnancy, but the truth is, everyone can be a victim to them. Take, for example, body builders. Men and women tend to lift weights to gain muscle mass very quickly, which damages the collagen, causing the skin to pull and tear. When this happens, bodybuilding stretch marks can occur.

Steroid use results in muscle mass being accumulated even faster than regular bodybuilding, so those who take them are even more likely to get stretch marks as a result. It is too bad that these unsightly scars detract from the benefit you get from working out and building muscle.

Prevention is the best cure when it comes to stretch marks. Try to keep a stable weight and don't accumulate too much bulk. Do not acquire a large amount of body weight in hopes of converting it net muscle over time. Instead gain lean muscle mass at a slow pace and don't get fat.

When people first notice their stretch marks, they wrongly assume it is because of the sweat or the strain of the workout. However, this is not the case. Before long they notice that these marks have not disappeared, and in some cases, may, in fact, be getting worse. A common myth is that men are not at all susceptible and that is why it is often difficult for men to believe that these red marks are actually scars on the skin.

Once you do get them there are a number of creams that can be used both to prevent and treat them. These creams have ingredients that go into the places where the skin has been damaged, and once they have reached the second layer of skin, they begin to repair

The best you can do is wear or stretch marks proudly as a reward for your hard work. They demonstrate that you are building muscle at such a feverish pace that your skin couldn't keep up. In any event don't let them get you down and enjoy your new physique. - 17273

About the Author:

For more information on stretch marks from bodybuilding and how to get rid of them, visit the beginners bodybuilding blog.

Secrets to quick weight loss

By Casandra James

Losing weight and getting healthy isn't easy, but it's often the little things that add up over time. Losing weight is difficult but not impossible. Losing weight isn't just about slipping into a skinny pair of jeans. Weight loss programs are available aplenty these days. Losing weight "fast" is not the way to keep it off. Diet and exercise is great but in most cases, the weight doesn't just melt off like some people expect it to, which is why people want to know how to lose weight quickly.

Dieters can usually lose from five to ten pounds relatively quickly, but dieters should still be aware of their nutritional intake and not restrict themselves too much. Diet plans like the Zone and South Beach have been touted quite a lot.

What is fat and how do our bodies store it and break it down. Weight loss, in the context of medicine or health or physical fitness, is a reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. Weight loss refers to the loss of total body mass in an effort to improve fitness, health, and/or appearance.

Dieters who would appreciate assistance in suppressing their appetite or in resisting food cravings may enjoy a supplement that contains Hoodia Gordonii. Diets, despite their variations, all have common ground upon which each of their systems is based. Diet drink powdered formulas usually are mixed with a glass of milk and are substituted for one or more meals.

Diet Pills and the Effect on Weight Loss Results It is not uncommon to find that the positive effects promised by retailers and manufacturers of diet pills are not backed-up by valid scientific tests, and this is especially true in the herbal diet pills / nutritional supplement market. Diet and weight loss Weight loss through exercise Weight-loss surgery Weight-loss drugs and supplements Weight maintenance and motivation Childhood obesity: Make weight loss a family affair Want to help your child lose weight. Dietitians say you can get more energy if you eat whole, natural foods as opposed to processed foods. - 17273

About the Author:

Deciding on which quick weight loss diet supplement to use can be hard wa free trialh all that is out there. One that I have personally found to work the best contains Green Tea along wa free trialh Acai Berry and you can get a free trial from AcaiBurn