Muscle Building for Women, How to Get the Body of Your Dreams

By Ricardo d Argence

Today more than ever before, women are diving into the world of fitness and bodybuilding. Women want to achieve their own ideals, show off their curves and have a beautiful, lean physique. Of course they also want to look younger, be healthier and feel better each and every day. Participating in female muscle building will not just improve your body but will improve your overall health.

Technically there is no strict distinction between body building workouts for men and women. Why should there be when they both have the same number and type of muscles and bones.

The main difference in our bodies is our natural hormones. Men have much more testosterone, and therefore have an easier time packing on new muscle mass. Women have much more estrogen, which can lead to naturally storing more fat. But despite this difference in our bodies, if a woman takes a smart approach to getting into shape and weightlifting, than she can still succeed at the highest levels.

Women often hesitate to enter a body building routine because they think that if they were to stop exercising that it will lead to excess fat deposition. But this can be safely branded as a myth.

Muscles and fat are different tissues. They cant be converted into one another. Fat is formed in the body when all the calories that you consume are not burnt properly. The most common cause behind this is reduction in physical activity and exercise. This happens in everybody, even people who exercise regularly.

When bodybuilders stop exercising or they retire they would inevitably gain weight because their metabolic rate goes down and physical activity is reduced too.

Now that you see some of these misconceptions that have been cleared up, you should be able to also see the many advantages for bodybuilding for women. If you use the appropriate game plan, such as the steps outline below and you stay committed to the cause, than there's no reason why you won't be able to succeed.

1. If you are going to build your muscles you will have to make some changes in your diet. You might have a little difficulty in doing this but at the end of the day it is totally worth it.

The easiest way to increase your metabolism is by eating 5-7 small meals and snacks every day instead of 3 large meals. This will keep your engine revving and it will also keep you feeling energetic at all points of the day.

2. The best way to build new muscle mass is by using the best possible exercises at your disposal. These are compound exercises, which target more than one group of muscles at one time, and stimulate a huge amount of muscle growth. The best compound exercises are the squat, the deadlift and the bench press. If you use these you'll be able to add a ton of new muscle mass to your frame.

3. But muscle building is not only about exercising. Its also about catching on your sleep on your regular basis. If you want to build your muscles you need to get at least 8 to 9 hours of sleep every night.

This is so important because your muscles really don't grow while you're awake. Your body is too busy with many other natural processes. Therefore, your muscles only get the chance to grow and be repaired while you are resting. - 17273

About the Author:

Are you sick and tired of being weak and underweight? Let us take you by the hand with the best weight training routines to pack on pound after pound of ripped, firm muscle weight in the shortest period of time possible. web hosting

What Exactly Is Body Building?

By Daniel Waser

We may all have heard about body building and its wonders, but what exactly does it mean? It is a form of physical activity that enables anyone to develop an attractive physique by engaging in rigorous training session, weight lifting plus proper nutrition to achieve the effects they want.

Is there a way that bodybuilding standards can be realized and how do you ensure the best way to achieve it? To begin the discussion on this interesting topic, you would need to realize that there are two parts to an effective body building program, exercise and proper nutrition.

The first step to an effective body building program is weight lifting. Regular weight lifting sessions is essential, so you would need physical strength and endurance to cope with the demands of the program. While weight lifting is often linked to athletic purposes, it is good to note that they do include those that are using it for other purposes as well.

It is very helpful in assisting the body to recover after a serious injury while building an attractive physique at the same time. People who are part of a health rehabilitation program might find it useful to adopt a good weight training program, to be implemented under close observation.

The next element of a successful body building program is the use of proper diet. A diet high in protein and carbohydrates is essential for many athletes who aspire to compete in body building competitions. Complex carbohydrates are the main source of energy for the body.

Select food that is rich in carbohydrates for that fast energy such as brown rice, sweet potato and oatmeal. For a healthy bowel system, include a nice portion of fiber rich food such as vegetables and broccoli.

Without proper hydration, your body will start using the next available sources and you will find that your muscle mass will decrease. Start a healthy habit by drinking plenty of water just before you embark in a vigorous routine at the gym and pamper yourself by indulging in more refreshing water after a tiring session. It is also helpful to drink between exercises.

The training instructor can show you how to perform weight lifting and what you need to do to stimulate the proper body parts when performing vigorous routine in the gym. - 17273

About the Author:

Tip: Check out Daniel's trusted and independent product reviews of the popular workout training guides online and discover the truth about six pack abs and how to get a six pack abs.

What Will a High Protein, Low Fat Diet Do to Help Me Reduce Bruising?

By Carolyn Cooper

If you are living with bruises that seem to appear from nowhere, or you find yourself in a situation where you have noticed that you bruise from very light contact, it may be time for you to take a closer look at your diet. There may well be lots of other reasons that you might be bruising easily, and one way that you can look towards treating them is through taking a more thorough look at what you are eating. This is not to say that there is a bruise free diet (or at least, I havent been able to find one yet) but you will find that examining what and how you eat can be an ideal way to help overcome easy bruising.

The first thing that you do not have to worry about with this high protein, low fat diet is developing an iron deficiency. This diet is one method that works at supplying more iron into your system. Iron is the number one cure for dealing with anemia, and when you think about how prevalent easy bruising is when it comes to anemia, you'll discover that it is high time that you examined how a sufficient quantity of iron gets into your diet. When you are looking for foods that are high in iron as well as protein, consider liver, which is an excellent meal when paired with onions and rice (an excellent meal as long as you can get by the smell and taste).

Another thing that a low fat, high protein diet can help us with is that it can provide us with a generous burst of energy. When we are following a diet like this, we'll find that we might be more inclined to be more energetic, and this can become a situation that will lead us toward better cardiovascular and circulatory health in general. Let's do some research to really consider what we need to be doing when we are trying to estimate the amount of energy we have or need. The more energy that we can summon, the better we are going to feel. Our energy level is especially important to our daily well being.

Bear in mind that regardless of what you may be eating, you should always seek advice from your family doctor before you decide to make any drastic changes to your current diet. Some people would regard a diet that is specifically high in protein and low in fat as a drastic change for you. While you're visiting with your doctor, it would make sense to also bring up your bruising easily. Remember that your bruising could be an indicator of a situation more serious than simply your diet, and if that happens to be the case, you will understand that the sooner you can be apprised of the situation, the sooner you can improve your long term health.

Do some soul searching and then really determine what effects your diet has on your body. Are you someone who is subject to easy bruising? If you are, it is undoubtedly the proper time to take an analytical look at what you are putting into your body and how that will ultimately affect the results that you are seeking for your body. - 17273

About the Author:

Carolyn Cooper is recognized as a renowned expert on bruising causes through a combination of her educational expertise in nutrition and her real world expertise with natural supplements for athletes ranging from kids to the pro ranks. Get a free Special Report on bruising causes and see what she's done to get you beyond the heartaches of easy bruising and prevent bruising.

Buzzing about the Acai Berry Diet

By Dana Hawkes

One of the newest diets that have recently hit the diet circuit is the Acai berry diet, which is pronounced as ah-sigh-ee. The Acai berry diet is famous because the Acai berry, a unique berry from the Amazon rainforest has higher antioxidant content than pomegranates, blueberries, and every other fruit or vegetable under the sun.

Here is the buzz about the Acai berry diet: The Acai berry diet is being touted as the newest super food by many people, and it is bringing numerous uses to its users in all areas of health and wellness.

The Acai berry reviews are good, as people have reported experiencing an increase in their levels of energy, improvements in stamina, better overall sleeping patterns and so much more. One of the most popular benefits of the Acai berry super food is the Acai berry diet is capable of creating healthy and natural weight loss.

So how will including the Acai berry diet into your life produce healthy and natural weight loss? The berry's natural content includes amino acids, fiber, fatty acids and antioxidants which add together in order to increase your metabolism so that you can burn calories and fat much more effectively.

As with anything that has a relation to weight loss, pairing the Acai berry diet with a regular program for exercise is the best way to make sure that Acai berries work for you. You want to change your entire lifestyle for the best. If you combine a healthy Acai berry diet with everyday exercise, then you will have the greatest benefit. Talk with your physician and start on a healthy diet plan today with the Acai berry diet. - 17273

About the Author:

Dana Hawkes lost over 45 pounds by following the Acai Berry Diet, and you can do it, too! Visit her site now for more information about Acai Berry supplements, the Acai Berry Diet, and even get a free trial!

How To Tone Flabby Arms With Minimal Effort

By Katherine Crawford M.S.

Is it possible to tone flabby arms so easily you ask? You probably think I'm full of it. But I'm not.

Now exercise is great for you and it definitely accelerates the toning process. But if you are looking for other options, I am here to provide them.

So what's the trick? The trick is to put your body into spontaneous fat loss mode. When you enter spontaneous fat loss, you unconsciously eat less food. It's so easy.

So without any more delay, here are 4 things you can do that will tone flabby arms the easy way:

1. Keep bad food in areas that are not easily accessible. One study showed that people eat 300% more candy when it's within arms' reach. So make sure to keep all calorie-heavy food far far away no matter what. Conversely, keep the good food very very close. What type of results would you get if you ate 300% more good food?

2. Use smaller eating implements. When using large spoons and bowls people unknowingly eat 50% more ice cream. Why does this happen? Because the scoops of ice cream look a lot smaller next to the big spoons and bowls. In this case, our perception can interfere with our feeling of satiety.

3. Use tall and thin glassware when drinking calorie-laden liquids. People will poor up to 30% more liquid when using short glasses versus tall glasses. Why? Because a volume of liquid looks much smaller in a short/wide glass versus a tall/thin glass.

4. Use the same plate when at a buffet. If your table is constantly cleared at a buffet, you'll eat 25% more. This happens because as the plates are taken away you forget how much you have eaten. You lose your visual point of reference.

Figuring out how to tone flabby arms doesn't have to give you a massive headache. In fact, it can be much easier than you think. With the above tips I have given you, the process will become that much easier. All you have to do is take action. That's it. - 17273

About the Author:

Writer Katherine Crawford, a Harvard exercise expert and recent arm fat sufferer, teaches women how to tone flabby arms. Discover how to get sexy arms by visiting her website about flabby arms right now!

Just How Important is Clean pure Water?

By Lee Jacobs

Many of us fail to realize just how important clean drinking water is for the body - did you know that the human organism is primarily water? We are talking about over 70%, with the quality of our health and wellbeing coming down largely to the quality of the waters contained within the body.

The actual break down of the body in terms of constituent's stands at 72% plain water, 20% being hard bone and solid tissue, with the remaining 8% being a combination of chemical compounds. Looking at this from purely a biochemical standpoint, it stands to reason that the quality of fluids within the body can have a profound impact upon our overall state of wellbeing. Every life giving action that takes place within the body happens within this body of water.

Many medically based discoveries have occurred during the last decade that has brought the capacity of the human body's ability to heal itself to our awareness. It seems the body can overcome nearly any pathology if given the chance. The body instinctively knows how to heal itself, and water seems to be the key.

Every cell within the body is governed by complex electrical signals sent via the nervous system stemming from the brain. Essentially, the nervous system is a complex array of miniscule "waterways". For instance, if we become dehydrated, the fluid within our nerves congeals, giving way to a congested mix of synthetic and organic contaminants that distort the vital signals within the body.

Many scholars have now concluded that the distortion of these sensitive communications within the body are the driving mechanism for many degenerative pathologies and neurological diseases such as Chronic Fatigue, anxiety, depression, Attention Deficit Disorder and even Alzheimer's disease.

Recently it has been medically shown that even a drop as little as 4% in fluids within the body will cause up to a 30% loss of energy. So for all of us out there that at times suffer from low energy, more times than not this will be because we are dehydrated. A 15% drop in body fluids actually will kill us!

Statistics show that over 65% of the population is not consuming enough fluids, with many experiencing some degree of dehydration. This means that a large portion of the people is operating at about 70% of their capacity, and is some cases even less.

By drinking an adequate amount of clean water many conditions like hypertension, headaches, fatigue, arthritis, sickness, Alzheimer's, and ulcers could be greatly reduced or even prevented completely.

It is important to mention that clean pure water is what should be consumed, not just adequate amounts of fluids like coffee, tea, and sodas. It is very important to realize that many fluids, like those mentioned, will actually dehydrate the body. The idea is to keep the body hydrated.

Remember, every time we consume a meal, a certain amount of available fluid is required to shuttle the nutrients away from the bowel, and just as importantly, an adequate amount of fluid is needed to flush the toxin load from the body that builds up from metabolic wastes.

When the body is given the right amount of good clean water, the proper minerals and nutrients, it can overcome nearly anything. - 17273

About the Author:

This article is written by Lee Jacobs who is an Acupuncturist, and has been in the field of health for 13 years. He is interested in illuminating individuals and helping others return to a better quality of health. If you would like to read more about the miracle mineral supplement, feel free to visit http://www.mmshealthy4life.com

Eat These Foods And Be Thinner Next Week

By Mary Cornyn

People spend more money on trying to lose weight than most individuals realize. This is because the diet companies that are supposedly interested in your health and well-being are typically only trying to really empty your pockets. You might see quick weight loss with some diet programs, but often the results fade because it hard to stick with an extreme diet.

Most of these programs are designed to help you lose weight fast, which is not healthy and will not be sustainable. Does this mean that there are no foods that help you lose weight quickly while maintaining your health?

You can actually do something simple that will help you lose weight without sacrificing your health or a lot of money. Learn the glycemic index of your foods and you will have the knowledge to eat for long term weight loss and weight management. The glycemic index gives you an indication of how quickly the food will enter your bloodstream after you eat it. Water is 0 on the glycemic index, whereas refined white sugar is 100. The higher something resides on the scale, the faster that it releases sugar into your bloodstream. This can really upset your weight loss plans and have a damaging effect on your health.

The reason why this is the case is because the pancreas is designed to release insulin into your system as a result of the sugar that resides there. Your pancreas is cranked into high gear to make insulin when you eat a lot of sugary foods.

Not only can this make you feel sluggish and foggy headed, it can also add fat to your body. Does this seem counter intuitive? Whatever sugar is not used gets stored as fat, making you heavier.

One way to fix this is to eat foods that are under 50 on the glycemic index. You should make these your best friends.When you eat foods lower on the glycemic index, you tend to keep your insulin levels more stable.

This way you will not have a slump in your energy level, and you will not feel so hungry between meals. This is the easiest way for you to lose weight and one of the healthiest ways to take care of your body. - 17273

About the Author:

Go to our site for more on foods that help you lose weight and our Burn The Fat Review

5 Big Reasons You Must Try Boot Camp

By Curtis Ludlow

If you want to improve nearly every aspect of your life, you may want to consider trying the newest fitness craze, boot camp workouts!

The merits of boot camps " are hard to ignore. And the benefits are yours for the taking, regardless of age, gender or physical ability. Need more convincing? Check out five specific ways boot camp will improve your life.

1. You will meet new people at boot camp.

As you get older you may find it difficult to meet new people. Fortunately, there are ways to meet new people and fitness boot camp is a great way to do this. Camp is all about teamwork. And wherever there is teamwork, there is friendship.

2. Weight loss.

This one is a no-brainer. We all know that if you workout harder you will burn more calories. Well, boot camp workouts are intense workouts that burn a TON of calories. This means that you can potentially lose more weight.

3. You will sleep like a baby.

Struggling to fall asleep? Or stay asleep? Boot camps will help you fall asleep and stay asleep.

4. Better sex life.

Boot camp will give you more energy and you will look better, this alone can improve you sex life. However, there is more to it than that. Boot camp exercise improves circulation which can lead to more satisfying sex.

5. Boot camp is fun!

Most people are scarred of change. Even if they know that their life would improve immeasurably from the change, they still don't change. They tolerate the life that they're living. Don't be like that. Take a step outside of your comfort zone and realize that most boot camps are not militaristic. They are actually fun, friendly environments where you will be stretched to achieve your best. And if you stick with the program, you will have your dream body faster than you could have imagined!

Are you ready to start a boot camp program? Google "boot camp" + your city to find one that looks like a good fit for you! - 17273

About the Author:

If you live in Fullerton, be sure to check out the excellent free information on weight loss, fitness, and health at Boot Camps in Fullerton and Personal Trainers in Fullerton.

Personal Trainer from Langhorne Explains How Lower Ab Exercises Can Be Misleading

By Jose Loni

Can doing lower ab exercises give us ripped abs? No, isolation through lower ab exercises is not the answer. The key to toned, visible abs is a faster metabolism via a smart eating plan and regular physical activity.

Doing lower ab exercises can strengthen the lower abdominal, hip and back muscles, thus preventing injuries, but exercises focusing on that one area alone cannot tone and expose those abs.

Spot reducing does not work. Directly exercising on the problem area of the lower abs is not effective in burning fat at that spot. We need to do overall body exercises to affect our whole body to get rid of the excess stomach fat.

To get well-defined abs, we need to increase our metabolism. Through our diet, we need to make sure we eat quality foods that our body can easily burn. When our body is able to burn the food we eat, it will then burn the excess fat that we have for further energy production.

Eating several times a day will help our body maintain its energy levels and help stabilize our blood sugar. Also by consuming smaller meal portions, we can control the amount of calories we consume and help our body utilize the calories with greater efficiency.

Engaging in overall physical activity is a great metabolism booster. Our muscles are positively affected by resistance training, in particular, causing them to work harder and consume more energy. As a result, our body gets more efficient at locating and using up excess fat as fuel.

Interval training trains our body in an anaerobic manner, which makes the body build muscles that will be reactive and explosive. These types of muscles have a high metabolic rate and consume more energy. The increased metabolic activity of the muscles increases the body's fat burning capacity and allows it to burn excess fat even several hours after the exercise session.

The truth is, the idea of doing lower ab exercises to gain visible, well-muscled abs can be greatly misleading. The answer lies in increasing our metabolism through disciplined eating habits and regular physical activity. - 17273

About the Author:

Caution: Physical Therapist & Fitness Professional is giving away fat loss workouts and they will melt fat faster than any program you've ever seen!

Mangosteen Juice Products Help You Maintain a Better Lifestyle

By Julieanne van Zyl

In this article, we demonstrate how a supplement like Mangosteen Juice can give you a Better lifestyle. In the race against time, lessen our weight and in a bid to make more money, we often forget to supply our bodies with the nutrients it needs. More frequently than not, all we do is grab a hot cup of coffee with bagels in the morning and off we leave to work.

For lunch, we just rush to the nearest McDonald's to get some sandwiches and for dinner, it could be anything from pizza with wine to just munching on popcorn. Either way, this kind of lifestyle at best only gets you by. With the amount of junk you keep piling up, it is just possible that one day -and it often happens- your body just gives up and says "no more".

But this can be avoided if some simple steps were taken quickly. These basic steps consist of eating healthily at least once a day and having some mangosteen juice nutrition supplements handy. Nutrition supplements are frequently the best bet and should be one of your best friends because if your body stops working, you fail and that which can keep your body in good health is a great friend right? So, buy yourself some Mangosteen Juice supplements.

These can be readily found in stores on the internet. You would never regret that decision and you will be in top shape for the rest of your life.

Benefits of Obtaining Mangosteen Juice nutrition Supplements

Why do you require these Mangosteen Juice supplements? Well, if I am right, it is because the condition of your health right now is not exactly at its finest . Obtaining nutrition supplements has its benefits and they are:

* You boost the nutrients that your body gets and thus keep your immune system in top shape.

* It has been demonstrated that one of the reasons people regularly fall ill these days is a result of their food intake. We have become a people who have huge contempt for our bodies. We constantly fill our bodies with garbage and junk food, which in turn reduce the working ability of our body's cells. Thus, taking supplements will not only get your body to operate at its max, it will keep you in better health for a longer period of time.

* For older people, a supplement like calcium will more often than not lessen the tendency for you to get a damaged bone. As we age, it becomes clear the bones become a little weaker in strength and thus we are more at risk to fractures and broken bones. Thus, boosting the calcium quantity in the body can drastically reduce the frequency of fractures.

* Obtaining nutrition supplements like the B vitamins will increase your mental coordination and enhance your alertness.

Make sure and buy a quality Mangosteen juice supplement that has all the vitamins and minerals included, so you get the maximum nutrition for your body. - 17273

About the Author:

Julieanne van Zyl operates a site about Vemma Mangosteen Juice which has informative and up to date information about Mangosteen Juice. If you want to buy a healthy energy drink, which is a whole fruit Mangosteen and the Mangosteen pericarp extract supplement , go here: Healthy Energy Drink