Can Taking Up Clogging Help Me Prevent Bruising?

By Carolyn Cooper

As we get older, we are often informed of the fact that we should strive to stay active no matter what, and if you are in a place where you are taking advantage of good exercise, you have probably noticed good results. Another factor of getting older that is not so easy to fix is that of easy bruising, but what many people don't know is that bruising easily can be reduced through a good exercise program just the same way that many other physical ills can be overcome as well.

When you are tired of seeing bruises that seem to appear from out of nowhere, and when you are ready to try something new to fix this problem, why not give a thought to clogging? Clogging is a popular dance activity all over the world, with roots in Europe, Africa and America, and you will discover that not only is it fun and energetic, it can also help you get rid of those unpleasant bruises.

To begin with, let's think about what clogging is and what it entails. Do you know of an active, fun clogging group that is in you local area? Is there more than one local group, or are you going to have to transport yourself outside of your local area to participate in a clogging group or team? Generally, clogging involves rhythmically striking the heel, toe or a combination of both to create a choreographed musical, percussive beat.

As you might guess, the activity that is known as clogging is very popular due to its high aerobic nature, and this is where it can help you deal with your bruising easily as well.

You should recall that bruises take place as we grow older, and our capillary walls of our blood vessels will often get thinner and more fragile, as does our skin. With the heightened cardiovascular exercise that we can get from clogging, we will discover that we are strengthening these blood vessels in such a way that they become less fragile, and they become less likely to bruise from a minor knock or bump.

Clogging can help cause our body to become stronger and more agile, so not only will we be less likely to bump into things, we should also be less likely to suffer easy bruising if we do.

Take enough time to research the various clogging troupes that are of interest in your area. There is such a variety of styles practiced that in many instances, it would be like learning a brand new dance each time you joined a new group. Regardless of the style, enjoy the fun and exciting social dance activity that can provide you a number of benefits.

Take some time and consider the healthful benefits that clogging can have for you, especially when you combine it with a great daily supplement program like Bruises Be Banned, which is specially designed and uniquely formulated to overcome your easy bruising and to help you reduce bruising or prevent bruising altogether. - 17273

About the Author:

Carolyn Cooper is known as a well known expert on bruise treatment through a combination of her educational experience in nutrition and her real life expertise with natural supplements for athletes, ranging from children to the professional ranks. Get a free Special Report on bruising causes and see what she's done to get us past the nightmares of easy bruising and prevent bruising

The Secret To An Excellent Bodybuilding Workout

By Emmanuel Palmer

You want to be the body double of Dwayne Johnson-hey there's nothing wrong with that. Let me ask you though, how far are you willing to go to see that dream turn into reality? You can achieve that by following a grueling bodybuilding workout with specific weight lifting programs that will sometimes feel like torture. Are you up for it? If so, read on to see how.

Let's start with the chest-what lady can resist a broad, muscular torso on a guy? Make the most out of your exercise with sufficient warm up and stretching. This stimulates the blood flow to the muscles, cushioning it for the hard training up ahead.

Start with two sets of fifteen reps done on the bench press. Increase to three sets of heavier reps with dumbbell flyes. Emphasize your upper chest muscles by altering the degree to 25-30 degree. You can also opt to train your arms after your chest; again starting low and building up to the higher loads. Lift the weight load that will tire your muscles by the 8th rep of the set.

The best way to trim that tummy down is still doing crunches. Only remember to put your hands across each shoulder instead of putting it under your head. The latter position puts strain in your nape and can be a little painful. You can also do leg raises either while lying down or sitting down while holding on to the sides of a bench. For your obliques, take the appropriate weight on each hand and bend your body from side to side, much like a pendulum. Do it slowly because rushing this exercise, especially carrying weights, can give you lower back injuries.

The back is one of the most important muscle groups to develop because we use frequently even while working out the other muscles or in carrying stuff in our regular days off the gym. A beginner's back workout program includes chin ups, pull ups and dead lifts. As you move up to higher levels, alternate with barbell shrugs, lat pull downs, upright rows (for the upper back); bent over barbell rows, hyperextensions (for the lower back); and one arm dumbbell rows, seated rows (for the middle back).

Shoulders are one of the most difficult body parts to target. Make sure you exercise them before you start with the triceps so it is more effective. Workouts for this muscle group include the seated shoulder press for beginners, moving up with the military press, machine presses and the lateral raises. Warm up before you go full on with 50% of the weights you normally carry.

Training the leg muscle group is physically grueling but fortunately, results come without much of a problem. The fundamental bodybuilding workout for this is the squat. Squats exercise almost every area of the legs effectively. Include other drills like leg press, leg curls, calf raises, lunges and hamstring exercises-you want sturdy legs to carry the weight of a powerful and muscular body.

Weight lifting programs are the stepping stones we need to get on everyday to reach our goals. They demand immovable determination and an appetite for pain derived from physical training. You get a rock-hard body; but more than that, a winner's attitude that will bring you places even beyond the four corners of the gym. - 17273

About the Author:

Emmanuel Palmer enjoys the physical rewards that weight lifting programs give. Find excellent information on your best Bodybuilding Workout today and be prepared to be supersized.

Best Acne Face Wash - The Treatment To Your Pimples

By Jason Cartwright

Obviously, you would desire to purchase the best acne face wash offered in the market to cure acne. The tough challenge is that there are several acne face washes, declaring to be the "best". The well-being and attractiveness trades have manufactured so many acne and skin care products that no one could ever use.

If you watch television or examine periodicals, it looks as if every fourth or fifth page is related to good looks or skin trouble. While several of these materials do perform as a treatment for cystic acne, not all materials are of identical quality. Actually, some materials have enhanced the brutality or the occurrence of acne.

That is why, it is crucial that you prefer quality to quantity, even if it costs you somewhat more money. The best acne face wash must not only check the acne but also squeeze and tone the skin, providing you a new, young appearance. Sorry to say that youth are not the only people who fight with acne but elders are also struggling to cope with it.

Individuals of all ages struggle with outbreaks at some point in time. The solution when picking an at home acne treatment is not to believe everything you read or hear. After all, a variety of companies will promote products with absurd claims. Unfortunately, you end up spending your hard-earned money for something that does absolutely nothing.

It is advised to speak with your general practitioner or dermatologist about acne products that really work, but also do your homework into finding ingredients that are the most effective and safe to use. And before you settle on a product, have a look at its ingredients on the label.

One of the finest techniques to find a superb produce is from family or friends who have had difficulties with acne and found the best acne face wash that performs. Although not each one reacts to materials in exactly the same way, but your chances of victory would be brighter.

One of the more powerful and by and large prescribed therapies currently obtainable includes Accutane. This individual drug does wonders in 80 percent of occurrences, though it is prone to drying out skin and causing redness, causing people to decide on a homeopathic acne treatment instead. Even so, positive outcomes are commonly noted in 4-6 weeks with lasting clearing of the skin.

Other than prescription drugs, you could try some of the best acne face wash products, like Burt Bees, Klear Action, Neutrogena, Murad, Proactiv and Desert Essence. Regardless of which one you choose, it should contain about 2.5% of benzoyl peroxide.

In addition to unclogging your skin's pores, these skin care products also restore tissue. You might want to check out other products, like Derma Cleanse, Scar and Hyperpigmentation Treatment, and Body Acne Combo. These natural treatment for cystic acne alternatives also unclog your pores and purify your skin.

Presently, if you have a teen in the residence with acne, it is better to get him/her in the best acne face wash cure ahead of the problem leaves him/her with unpleasant marks. - 17273

About the Author:

Before you waste your money on useless acne products, get a FREE copy of our "How To Stop Acne" E-Course, and discover the truth about how to beat this skin condition for good. Read more on best acne face wash solutions here.

The Health Benefits of a Fruit Diet

By Jack Rowntree

Some people decide to put themselves on a fruit only diet for either a short period of time or part of a long-term plan. This is usually as part of a cleansing program in order to help maintain health and well-being. However, when embarking on such a diet there are ways to consume the fruit and types of fruit to eat to make the experience better.

I have met a lot of people who have decided to follow such a fruit diet and go out and eat vast quantities of fruit all in one go. All this does is to make you feel very bloated and windy.

The best way to approach this is to copy what grazing animals do and just eat small amounts of it frequently during the day. Small amounts regularly will prevent insulin surges which can make you feel more hungry. It will also prevent large amounts of fruit sitting in the stomach which can ferment and make you feel gassy and bloated.

A great way to get your daily requirements of fruit is by juicing. It is easy to get your full quota in a delicious refreshing drink. As fruit, especially in the liquid form, is easy to digest it places a lot less workload on the bowels. The result of this is that you can get the feeling of having much more energy. This is the reason why carbohydrate and protein heavy meals often make you feel tired and sluggish afterwards.

Different types of fruit can also affect your health and benefits. Organically grown fruit is free from chemicals and insecticides and are often grown in a good quality soil. You are, therefore, reducing the build up of these potentially toxic compounds in the body and you are reaping the full nutritious benefits from your fruit.

Organically grown fruit has also been shown to contain greater quantities of important vitamins and nutrients compared to those grown inorganically. Although organic fruit is more expensive than inorganic you do not actually need to consume as much of it to get the equivalent health benefits.

Variety is an important factor to consider if you decide to try a fruit diet. You will not only increase your chances of taking in a wider variety of nutrients you will also stop yourself from becoming bored too quickly. - 17273

About the Author:

Jack writes articles about the jack lalanne juicer and finds the best jack lalanne juicer recipes.

Acai Roots Review: Get The Lowdown On This Acai Supplement

By Travis Van Slooten

Almost everyone who is interested in health supplements has seen the recent craze over acai berries. Celebrities from television doctors to Oprah have had a big part in making the acai berry so popular. While the popularity is deserved, the acai berry is extremely high in antioxidants, the fame has brought about the usual scammers. These fraud companies seek to take money from unsuspecting people who are interested in acai supplements.

Acai Roots is a company with offices in the United States and South America which gets its acai product from the state of Para in northern Brazil. They claim to sell a pure acai product and promise absolute professionalism in their business. So let's take a closer look at what the company actually delivers on.

The Product

The first thing that you would want to know of any acai supplement company is how good the quality is. In the case of Acai Roots, this brand only produces 100% pure, unadulterated acai products. It all starts with the harvesting. Acai Roots only utilizes acai berries picked fresh from the wild-grown acai trees. This is to ensure that the fruits are free of any chemicals or fertilizers as may be found on acai grown on farms. Since the nutrients found in the berry have been taken from fresh acai samples, wouldn't you want to get the supplements that come closest to fresh organic acai?

But it doesn't stop there. Many companies taint their products in the manufacturing phase. Acai Roots uses only freeze-dried acai berry in their supplements. Freeze drying locks in the nutrients and allows the product to be transported long distances without sacrificing quality. A freeze-dried product can have as much as 50 times the antioxidant level of a product that has been spray-dried. Spray drying is a process where the liquid is heated out of the berry and a polysaccharide called maltodextrin is sprayed into the product. Not only is the spray-dried product nearly worthless nutritionally, it contains a filler which the body absorbs as glucose. In addition, inferior products may contain fluff such as caffeine that is intended to make a person feel energized. You may think it is the acai berry, but in reality it is just a stimulant that you're paying too much money for.

Acai Roots Business Practices

So the product is good. But that doesn't always mean the company is legit. Some companies offer good products, but they burn you on their bad business. And if you're looking for acai supplements, you already know about the scams. The sad fact is that many shady businesses are taking advantage of the recent realization that this fruit is one of the healthiest on the planet. You may notice that many of them claim to have support from famous doctors or celebrities like Oprah. The fact that Acai Roots doesn't make these lofty claims is one way to tell that they are straight-shooters. Companies which offer free samples or try to lure you in with celebrity endorsements are the ones to be wary of. Acai Roots knows its product can speak for itself.

Acai Roots also has a whole line of products ranging from smoothies, acai powder, capsules, concentrates, and juices. So whether you want to try acai in a smoothie or just pop an acai capsule, you always have a choice. No manufacturing company would come up with such a diverse range of products if it wasn't in for the long haul.

The Company

It may not be important to everyone how a company conducts itself outside the business. However, some people enjoy a peace-of-mind knowing that the company their money goes to also likes to give back. Many companies imply extremely cheap native labor and grow their acai berry products on large farms. These farms may also use chemicals or put harmful toxins into the local environment. Acai Roots uses only wild-harvested berries, which are completely organic and natural. They also make a point to support local populations. Acai Roots knows that their success is directly dependent upon the success of the local market. They support local education programs and donate time and money to building the lives of the local people who work for them.

Acai Roots is not your average company in any way. They offer a superior product while maintaining an affordable price. They also run their business to satisfy the customer and get returning business. And by giving back to the local workers in Brazil, they show how responsible they are. Responsibility to the workers is a rare virtue among most companies. And Acai Roots manages to display a moral understanding while still producing a high quality line of acai supplements. - 17273

About the Author:

As discussed in our detailed Acai Roots review, it is truly one of the highest quality supplements you can get hold of today. Drop by our site to get more information about them and to get information on the importance of taking pure acai supplements like this.

Weight Loss: How To Stick To Your Goal

By Ricardo d Argence

Once you have faced and conquered the challenge of reaching your weight loss goal, what is the best way to keep it off? Here are some good suggestions:

If you want to continue to lose weight you have to maintain a diet lifestyle. Obviously in order to gain considerable success in your weight loss program, you have made certain changes in your food intake and eating habits.

Now is the time to permanently inculcate those habits into your lifestyle. If you get back to your old eating habits, you will definitely pack on the extra pounds again, and this time, due to the metabolic and chemical changes that occurred in your body during the initial dieting, is will be harder to lose them the second time around.

You need to condition your thinking patterns into believing that you will keep that weight off after a successful weight loss goal has been achieved. Those thoughts will assist you in develop healthy eating habits that will help you maintain a trim and healthy body. Self affirmation, visualizations and meditation can help you to get into the right frame of mind to achieve this end.

If you are able to develop the proper mindset, you will be able to resist grabbing and eating that next bite of your favorite dessert when you are at the next family event.

A important step in all weight loss programs is exercise. Without a good exercise program you will most likely fail in your efforts to achieve long term weight loss. Select the right exercise that you can enjoy, have loads of fun doing it and gives you a great workout at the same time.

Although there is a wide variety of exercise techniques available it is important to get accurate medical advice before beginning any strenuous exercise regimen.

Support Group. Sometimes what you need is that extra dose of motivation to keep you going on your weight loss program. A public proclamation isn't always necessary, but putting your integrity and your pride at stake by sharing your weight loss goals with a few of your close friends or family members can go a long way to keep you focused on those weight loss program.

It is important to keep in mind that you must make the best choices for yourself, and surround yourself with those who can have a positive impact on attempt at weight loss, those with a negative attitude may just bring you down.

Losing weight doesn't have to be a chore; done properly, it can actually be fun and exhilarating. In life, it is natural for people to gravitate toward the things that bring them pleasure, so in order to achieve lasting weight loss, it's crucial take certain steps to make the journey both rewarding and fun. Try to inculcate our four tested tips into your lifestyle. - 17273

About the Author:

It would take days to do the proper research to finally decide which is the right product. Don't waste your time, we have come up with just the best Diet Programs you'll ever find.

Does Acai Berry Work?

By Miles Vitnar

The acai berry (ah-sigh-ee) is grown in the Amazon Rainforest and looks a bit like a purple marble. The acai fruit is 90% seed pit and 10% pulp and must be handled carefully before eaten. During the process the acai fruit berries and water are put into a machine and are agitated. This process separates the pulp from the seed to produce a thick acai fruit pulp puree.

OK I hear you say, but does acai berry work on a nutritional and weight loss level? If anyone can answer that with 100% positivity, they would be a very rich person!

The acai fruit has a unique tropical fruit flavour and provides a high level of nutritional benefits. It contains high levels of antioxidants, omega fatty acids (healthy fats), amino acids, fibre, iron, as well as many other vitamins and minerals.

The Amazonian natives from the river region of Northern Brazil have included the acai fruit as part of their diet for many years purely for its nutritional value. So on the nutritional level, does the acai berry work? I would think on that count, it is sound. In addition, it is suggested by many to have healing and wellness powers as it includes antibacterial, anti-inflammatory, antimutagenic properties as well as benefiting the cardiovascular system.

Acai berries contain very high amounts of the essential fatty acid & omegas proven to lower LDL & maintain HDL cholesterol levels. They also have a remarkable concentration of antioxidants to help combat free radicals and combat premature aging. In fact there are 10 times the antioxidants in acai fruit than can be found in grapes which are high anyway. The ORAC value of acai fruit is higher than any other edible berry in the world so acai is also an excellent source of dietary fibre!

Besides its outstanding content of protein and unsaturated lipids, acai is also rich in carbohydrates which provide your body with the necessary energy while working or practicing any kind of sport. That is why acai is served in most gyms, sport clubs and beaches all over Brazil.

Apart from the energy and fluid replacement, Acai Berries provide a nutrition profile complete with vitamins, minerals and essential fatty acids (omega 3, 6 and 9) and it ranks low on the glycemic index and contains only 247 calories per 100 grams.

Does acai berry work? Well it should. Acai is high in essential fatty acids, essential for a healthy nervous system and necessary to combat heart disease by increasing healthy cell development. Acai also helps to rapidly repair and rejuvenate muscles after intense exercise.

The amino acids in acai are vital for proper muscle contraction and regeneration and for endurance, strength, sustained energy and muscle development. Natural vitamin E and anti-oxidants will help protect against premature aging. Theobromine will help keep air passages open in the lungs thereby increasing endurance, strength, and athletic performance. Photosterols are used to treat benign prostate hyperplasia and also help promote a healthy cardiovascular system and contributes to a healthy digestive tract.

Does acai berry work? Based on the nutrients it should! Does it help with weight loss is another question. As it is low on the glycemic index and calories it should not hamper weight loss. Celebrities have claimed to kick-start their diets with acai and it is possible that because it improves the feeling of well being, it would decrease the inclination to overeat but that's a personal opinion.

In conclusion, it is believed that acai fruit is at least worth a try. Given the properties it contains it should at least give your body what it needs to be healthy. - 17273

About the Author:

Does acai berry work? I suggest you try acai fruit yourself and see what you think. Order now for a FREE trial pack plus FREE membership of the weight management club, a free ebook, "71 Weight Loss Tips" and the MP3 Weight Loss Visualisation Audio. Hurry before this offer finishes. Be quick before the offer ends.

Don't accept immitations - Try a Real Smoothie

By Nick Jaggs

When you have a smoothie are you sure you know what is going into it? Certainly the smoothie has become big business these days because words such as "natural" and "healthy" have been used to describe certain food products. However the smoothies that you see on the supermarket shelf are not as "innocent" as they may seem. Many of these products use advertisements where sunny outdoor scenes are used or the blender contains fruit to convey an image that these contain vital and fresh living ingredients. But often these are produced on mass using machinery and vats of fruit purees which to extend their shelf life have been pasteurized.

Not every juice and smoothie bar set up offers completely natural products to you either. In some cases they use frozen fruit purees high in sugar that have been supplied to them by the company that supplies the juice and smoothie making equipment. Certainly these types of professional blenders are very expensive to purchase and juice bars will often be provided them for free as long as they use the companies frozen fruit portions to create their smoothies.

However, there are a number of juice bar chains who have created their own frozen fruit products which not only saves them money but simplifies their operations. Although there are some which are good there are others that contain high levels of sugar. But if you think it is some sort of conspiracy to make sure that we don't get natural ingredients, and then think again. It's just businesses streamlining things in order to make a profit, but there are times when we as the consumer lose out.

The original idea of a smoothie was simple; it was a blended health drink. It was made popular in the USA; although today there is still no specific definition to describe this drink. However, most of us know them as a thick, smooth drink that is fruit based and will be created using either frozen fruit or frozen fruit and ice. A large number of the independent juice bars around today are health focused and will offer a high quality of freshly prepared natural products. Also for the health enthusiasts they will provide super foods and boosters to further enhance their smoothies.

If you do find a great juice bar then you should be using it regularly. But for many the only real contact with have with smoothies is the ready prepared bottle variety. The problem is that they don't provide the same great taste and goodness you get from having one that is freshly prepared.

The best way for you to try a smoothie is actually make it yourself at home. But first let us clear up the confusion caused by some blender manufacturers. When we talk about smoothie makers we are actually talking about blenders. For years the kitchen appliance we know as a blender was always called this until someone somewhere in a marketing department decided to call them smoothie markets so that the company producing them could target those people wanting to make their own smoothies. Whilst a lot of companies have profited from the demand in people wanting to make their own smoothies it is this reason which has resulted in us thinking that these are two different machines, when in fact they aren't.

To make a smoothie is very simple you just put the ingredients into the blender jug and then press the button. It only takes a few seconds to turn the whole fruit into pulp and juice and cost per smoothie you make at home is much less than those you buy on the high street. Homemade smoothies not only taste great by contain lots of essential nutrients that your body needs. You can either make smoothies using frozen fruit or fresh fruit mixed with ice. Plus to further enhance the flavour and make the smoothie creamier you can add some yoghurt. Plus experimenting with other ingredients you could further enhance the health benefits of the smoothies you make.

For making such drinks you need a blender or smoothie maker. It is important that you go for one which will do everything you require and is able to deal with frozen ingredients. The cheaper models may save you money but are as effective and blending ice in such machines can be very demanding on them. So it is better to go for a more expensive model. Ideally go for one that allows you to mill dry ingredients as well such as the Mill Blender by the American company L'Equip. This is a machine that not only allows you to create smoothies but allows you to grind up flax which is full of essential fatty acids and which can be added to the drink.

A lot of health enthusiasts will place great demands on their kitchen equipment and spend hundreds of pounds on buying commercial grade blenders such as the Blendtec Total Blender. However, although these models will provide years of good service you won't need to break the bank to create your own smoothies at home. However, if you intend to blend ice in yours then avoid those that cost below 60. There are many online retailers who specialise in smoothie makers like www.ukjuicers.com who can provide you with what you need. - 17273

About the Author:

There are a wide range of smoothie makers available to order from various online shops. It is worth doing a littleresearch into what type is most suitable for you and you diet needs. You may also consider choosing from the many juicers which can be a great alternative to a smoothie maker.

Dumbbells For State Of The Art Home Gym Fitness Corner

By Krasen Dell

Dumbbells are good if you wish to create your own home-fitness program, especially if you do not have the luxury of time to attend to gym schedules. But they are heavy thus it is advisable that you seek advice first from professional physical fitness instructors before contemplating on buying them. They can guide you on your private gym. These are effective tools to create that powerhouse packs that you wish to achieve. With these types of fitness equipment at home you do not have to bother yourself enrolling in a gym just to avail of the workout facilities. You can always do your own fitness workout in the privacy and convenience of your own home.

You must also have the proper advisor that can direct you how to develop muscles in the right places. The advice of a clinical physician is equally important for your health protection. It is also best to be safe-conscious especially when what you do can affect your health. Having a regular exercise is good but it is different if you are going into a rigorous form of exercise such as muscle building. To build muscles is not a joke for it a regimen that must be strictly followed.

There is no need in paying for your gym membership when you can afford to invest on some sound fitness equipment. Ultimately, you can save a lot of dollars in this set up. If you can afford to buy the proper equipment, but you do not have time to attend fitness trainings, you may as well have your program at home. Any person can always tone those muscles in his body with the use of the proper body-building equipment.

If you are intending to do some power lifting, never discount the idea of consulting your health doctor in coordination with your plans. You can also refer to professional trainers for this matter for they are experts on determining what is good for you. There are various sizes and weights available according to your lifting capacity. Dumbell sets can also be used in your home-gym fitness program.

Dumbells on a portable rack can fit in any vacant space in your home. You can also inquire online regarding the shipping manner of the equipment to your designated address. You can also browse on the Internet and check on some web sites that can help you provide state-of-the-art home-gym fitness corner. - 17273

About the Author:

Dumbbells help you develop powerhouse packs that are enticing to everyone. You can be fit and slim and you can continue doing all those hard work of making your body. To know more about dumbbells and how it can help you, visit http://www.homegymdeals.com.

Discover The Fastest Way To Build Muscle

By Emmanuel Palmer

Ok, you've had a pretty easy season but now summer's right around the block what are you going to do? Don't shop for big shirts and shorts just yet; maybe you don't even have to. Get enrolled in a gym and find information on the fastest way to build muscle starting right now.

So now you have a new found zest for fitness-or the rediscovered childhood trauma of being made fun of. Either way, you will get the desired results if you want it bad enough. Before we start, it's a good idea to understand the basic principle on how bodies build bigger muscle. See, progressive overload is increasing the amount of weight your body carries-it reacts by building stronger tissues which we now recognized as bigger muscles.

When you begin your workout program, consult with the in-house trainer about the drills and the amount of weight you will be attempting to take on per exercise. As a rule, opt for weight loads that you can lift until about the 8th or 12th rep. Keep in mind that by maximum tolerance here should mean that you keep the correct form all throughout. Aim to do at least 8 reps per set and around 6-9 sets of different exercises per muscle group.

As you exercise, your muscle tissues get a few tears in it especially when you lift the heavier weights. To speed up the process of repairing these tissues you will need to get in as much protein as you can in your diet. Chicken, fish, lean meat, eggs, nuts, sea food and cheese are excellent, and delicious I might add, sources of protein. Know your recommended protein intake per day by multiplying your lean mass weight (total body weight less the amount of fat) by 2.75.

Experts on bodybuilding vary in their opinions on how much fat one should be allowed to take. If you really want to achieve that massive physique, then include fat in your diet. This boosts muscle building hormones found in your body. Keep an eye on your eating though; if you ever take a long hiatus from working out without modifying your eating habits, you will gain weight sans the muscles-read: not a pretty sight. Drink around 10-12 glasses of water a day to fuel your training sessions.

And last but definitely not the least; build bigger muscle by getting quality sleep. You read right, sleep is a very important and often overlooked factor in physical development. When you exercise and get tears in your muscles, a good rest work to repair these tissues effectively giving you bigger and stronger muscles. Sleep also stimulates blood flow to the other muscles, preparing it for the next day.

There you have it- simple pointers on the fastest way to build muscle. A well-balanced diet, sufficient fluid intake and good sleeping habits; it really doesn't get easier than that. Verify with your physician that you have no medical conditions that will be aggravated with physical training. Once you get a clean bill of health, you have nothing else to do but enjoy. See great results in your body and general well-being when you begin this journey-another lifestyle will not be an option anymore. - 17273

About the Author:

Emmanuel Palmer can guide you how to effectively build bigger muscle. Click here to find excellent articles on the Fastest Way To Build Muscle today.

How Body Type Can Affect Your Body Building Program

By Kyle Peters

If you are just starting out on a body building program it is useful to determine what body type you are to know how well you are going to respond to an exercise program and weight training and any modifications you will need to your training program. Often it is as simple as looking in the mirror, and studying your overall body shape to see what type you fall into.

Tall and skinny people often fall into the group which are known as endomorphs. This group are often termed as the classic hard gainers and many people who fall into this group find that no matter what they eat or how hard they train they still find it difficult to bulk up.

The biggest advantage with this group, however, that it is also difficult to gain fat as well as muscle. The advantage of this is that once you do start to put on muscle it will be lean muscle with very little fat which will give a good ripped look. In this scenario you do not have to actually put on as much muscle as you will look bigger due to the higher definition.

The next group are typically shorter, squat, heavier and are naturally more muscular. These are commonly known as the mesomorphs. Often they will claim to be able to put on muscle just by looking at a set of weights!

For those with a mesomorphic physique then usually a less intense workout program is required. The biggest hurdle to face though is the issue of fat gain. As well as muscle, these types can also easily put on fat. It is vital to increase the proportion of protein intake in the daily calories to try and overcome this.

The ideal amount of daily intake of protein for endomorphs is around 2g per kilogram of body weight. It is also important to increase general calorie intake to stimulate an anabolic state.

It is possible for both body types to get good gains but the ectomorphic types will have to work a lot harder in both the gym, to stimulate muscle growth and with the diet to increase calorie intake. The mesomorphs on the other hand will need to take extra care with the diet to avoid putting on lots of fat. Many find themselves cycling between bulking up and then dieting to lose fat. - 17273

About the Author:

Kyle writes articles on how to develop ripped abs fast and does fitness reviews like the Burn The Fat review.

Gym Injuries, Tips To Avoid Them

By Ricardo d Argence

While training hard and heavy may be awesome for your muscles, it can be trouble for the health of your joints and connective tissue. This is simply the reality of intense weight training, and while there are no guarantees that you will be able to completely avoid getting injured, you can certainly take specific steps to lessen the chance.

If you don't take care of your muscles you will never succed in bodybuilding. And an injury is the last thing you need. In this article, you will find the 5 golden rules to avoid injuries during your training.

1) Never begin without a proper warmup. A proper warmup is something you must perform every single day before your routine, because it will decrease amazingly your chances of injury. Also, it will increase the amount of weight that you are able to lift during your actual workout. So, its necessary if you want to achieve better results and protect your own body. This activity will increase the temperature of your body and will stimulate your heart and lungs. It will also lubricate your joints.

2) Make sure that you are doing it right. Ask someone if you don't know the right technique for a proper bench press or any other form of workout. Besides, if you're doing the exercise wrong, you'll probably end up stressing your joints making you more vulnerable to injuries. For example, when you are lifting up the dumbbells, you should never lower them with a jerk, since that easily result in tearing of the ligaments.

3) You must never try to compete. It is an obvious situation that if a bigger guy is training next to you, you will definitely want to outdo him. Well, if you ever feel like doing so, don't, because you are just inviting trouble. That's because your ego is perhaps the rival greatest rival you're dealing with which is nothing but a recipe for disaster. Don't even bother how much the guy next to you is lifting. Stick to your training program.

4) Always know when to quit. If you cannot complete another rep of an exercise using proper form, the set is over, plain and simple. Put the weight down and rest up for your next set. If you start using huge amounts of momentum and jerky body motions to crank out a couple of extra reps, you'll be on the sidelines before you know it.

5) Watch out for a probable sign of a forthcoming injury. You must stop if you feel pain after your workout. Take som rest for some couple of days, or the time it takes for the pain to disappear.

More often than not, it will only get worse. If you feel that something definitely isn't right and can sense that you probably shouldn't be training, get the problem checked out by a professional and then take the proper measures to heal. While it may hurt your progress in the short term, the overall long-term effect will be a positive one. - 17273

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