How To Build Muscles?

By Jai Mainer

How can I build muscles?

Well how you would build muscles is easy when you have the correct system and mentality. What i mean by this that there are three rules on how to build muscles. Or should I say three terms Intensity, Recovery and Nutrition. Now these terms are in no order but they are equally important until....... You are performing That particular rule. Let me explain when its time to hit the gym that has to be your main and only objective the same goes when it's time for nutrition and the same applies when it's time to recover.

Once you have read my article you will have a complete understanding of what I'm talking about

Intensity

Now if your one of those people that make the gym a social network then you really need to up your intensity. Because what you want is to put all you have in inside each workout and I don't mean be at the gym for 4 hours. You want to be in the gym no longer than an hour tops!!! That should give you enough time to get the job done. Now the goal is to create a soreness surrounding that body part you worked. If you did arms then you shouldn't be able to extend them without feeling some major discomfort bottom line. No pain no gain and I mean that literally so go past the burn on every set

Nutrition

Ok you hit the gym hard like Arnold in the sixties!! Nutrtion now the most important thing in your life at this point. Drinking A protein shake right after your works well to speed up the recovery process and but it is ideally to slow down the protein breakdown. But it doesn't stop there every three hours you need protein so prepare ahead so you hit your deadline exactly. You never want to go more than three hours without any nutrition or eating that's very very important.

Recovery

Ok your done with your day you worked out hard for an hour, you took your nutrition serious, now the final and very important part to this 3 headed attack on how to build muscles r. Recovery... people listen up you don't build any muscle in the gym not one little fiber or strand. You build during your rest period when you go to sleep. Now those who cut corners on sleep are cutting your progress back at least by 30%. Just think about it if you work a regular job and workout you need sleep to repair if you don't you won't grow.

Look people I've been working out for 22 years and I know a thing or two on how to build muscles. Remember its easy intensity, nutrition, recovery that's how you build muscles. - 17273

About the Author:

Want to learn more muscle building view the blog #1, then visit get educated #2 good luck.

Three Guidelines That Will Help You To Get A Toned Belly

By Stelios Appleby

Are you looking for inventive techniques on how to get the definitive belly muscles, decrease your excess stomach fat and to tighten those belly muscles? There are a number of super methods that you could employ to assist you get the tummy you fantasize about all the time. Ways include:

- Eliminating Processed Foods from Your Diet

- Getting the Correct Amounts of Sleep

- Monitoring Water Intake

Avoiding processed products in Your Eating habits: Foods that are processed are by and large unhealthy. When foods are processed, non-natural ingredients and additives are added that make these products detrimental to your health, and it becomes very tricky to get rid of of the fat that has accumulated around your core and that covers your belly. These foods are also tricky to process, and toxins might gather and remain in the blood and the intestines, slowing the metabolism and making it harder to tone the muscles in the stomach.

Getting the right amounts of sleep:While you are resting, your body naturally heals and furthermore it produces crucial hormones for proper functioning. The hormone production during sleep will aid to keep hormone levels entirely balanced so that your mood and your body's ability for self-reparation are maintained. The majority of adults need seven to eight hours of solid sleep per night in order to fight of tiredness, sleep deficiency, and hormonal imbalances.

Monitoring liquid intake:In your objective of discovering how to get the definitive abs, one detail you have to understand is that your water intake is key to tighten your belly muscles. Water not only fully hydrates the cells in your body, but it also helps to enhance your metabolic processes naturally so that you should burn off extra calories while exercising and while you are at rest. Make certain you are getting eight to ten fresh glasses of water on a daily basis to maintain your health.

The things listed above might appear straight forward and to simple to really do the job, but the fact is that it is often the things that appear the easiest that give the finest results. Perhaps, the most important thing to bear in mind is that consistency and repetition are the key. Just keep doing the things above consistently and you will most likely be blown away with the results. - 17273

About the Author:

If you want to get additional top advice on the very best six pack workouts and you want to discover the best way to get a six pack abs, then take a glance at our truth about abs review page to discover exactly how you can get toned abs in record time.

Choosing Between HCG Injections of HCG Drops

By Amelia Handley

Many people want to take advantage of the weight loss results offered by HCG. The one major issue that they come up against is the issue of whether to access the average pound a day weight loss through a daily injection or through homeopathic HCG drops taken orally three times per day. Injections or drops? It's a very big question!

To decide between the two most just need to hold them up side by side and compare. Both offer fantastic weight loss results. There's no difference there. An average of a pound per day and sometimes up to 2 pounds per day are unarguably great results. Some wonder why there are two methods when they offer the same results.

Dr. Simeon introduced the HCG weight loss plan 50 years ago. His plan was set up with the use of injections. There are those who subscribe to strict adherence to Dr. Simeon's protocol regardless of improvements made throughout the intervening 50 years that allow for a different type of application that is more convenient and less intrusive.

Another negative injection supporters point out is that the drops have to be taken three times per day and they have to be refrigerated. But this doesn't seem like a huge hassle in comparison to the fact that injections require actually taking needles and shooting the HCG intramuscularly on a daily basis. The bigger hassle seems obvious when they are presented side by side.

Supporters of HCG drops suggest that the actual injection alters the "all natural" component of the method. Injections often result in temporary discomfort and bruising. While the drops leave no evidence of having been taken at all and no one can argue that they offer even the slightest pain.

So when asking yourself the question of whether to use HCG drops or HCG injections...make sure to consider the benefits and consequences side by side. Whichever you choose, you can be confident that the pounds are going to drop off. And since the program has a highly successful maintenance program following the dieting mode, you'll be able to depend upon the fact that successfully completing the program will mean that you'll be sticking to your new, healthier weight. - 17273

About the Author:

Amelia Handley studied exercise science in college with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Non Meat Protein For Vegetarians

By Wayne Truter

Although most vegetarians consume a considerable amount of protein, they often do not absorb as much as they would on a nonvegetarian diet. This is because plant proteins are considerably less digestible than animal proteins, which contain amino acid chains that are closer or identical to human amino acid chains.

Consuming animal proteins might yield close to a 1:1 absorption ratio, while consuming plant proteins, such as wheat, might only yield 50% of the amino acids needed to build a "complete protein" or a protein that can readily be assimilated into the human body.

The second major advantage vegetarians enjoy is increased skin health. In addition to consuming larger quantities of nuts (which contain healthful oils), vegetarians tend to consume more fruit and vegetables, which are rich in essential vitamins, including A and E, which are linked to good skin health.

For instance, some vegans do not wear wool because they believe it contributes to animal suffering.

These vegans often cite how scientists have bred sheep over the years to generate unnatural amounts of wool for human needs. This breeding has resulted in the Merino sheep of today, which often has enough wool to equal its body weight.

Vitamin C can be found in berries, tomatoes, citrus fruit, kale, kiwis, asparagus and peppers.

Vitamin E can be found in wheat germ, seed oils, walnuts, almonds, and brown rice--all foods that are commonly a part of a well-balanced vegetarian diet.

If you currently are a vegetarian for ethical reasons, take some time to consider whether or not wearing wool compromises your commitment to end or at least stop contributing to animal suffering.

As a vegetarian you have a number of options to boost your protein intake - and you should consider taking advantage of all of them. You should diversify your food selections, drink more soy products, and eat "protein-fortified" breads and pasta. - 17273

About the Author:

Thank you for reading my article on Vegetarians I also write articles about bed lamps and bedside lamps please feel free to read more...

Chiropractic and Arthritis

By Dr. Jason Fowler

We've all seen the TV ads " nice-looking woman in her fifties, sitting on a nice sofa in a nice living room, rubbing her hands, in obvious pain. Of course, she's not Lady Macbeth, trying to rub off the imagined blood of her murdered husband. She's a woman with arthritis.

According to the Center for Disease Control, arthritis is the leading cause of disability in the United States.1 Approximately 47 million people have doctor-diagnosed arthritis and 17 million have arthritis which is attributable to activity limitations.

Osteoarthritis, the most common form, is a degenerative condition affecting the joints and the soft tissues around the joints and the associated cartilage, ligaments, and tendons. The most commonly affected areas are the spine, the hands, and the shoulders, hips, and knees. The pain of arthritis, the reduced mobility, and the lifestyle accommodations needed for pain avoidance are discouraging and may even lead to depression.

Many anti-inflammatory drugs are available for the treatment of arthritis. In recent years many of these have been found to cause severe side effects. Vioxx is the most notorious of these " cardiovascular complications caused a worldwide recall of the drug. Celebrex, another well-known arthritis medication, was also found to increase the risk of heart attack and stroke at high doses.

The good news is there are several wellness-based treatment alternatives to long-term medication. These include exercise, diet, and in many cases, chiropractic treatment.

Exercise is critical in restoring mobility and, over time, in reducing pain.2,3 Persons with osteoarthritis often experience a vicious cycle of deteriorating symptoms. Pain causes reduced mobility (pain avoidance), which (paradoxically) actually causes more pain, which causes further reductions of mobility . . . . Activities of daily living " getting out of a chair, opening a jar, bending and lifting can become a real challenge as the person struggles to avoid further pain.

Restoring mobility is key. Exercise " very gently at first " is the answer. Range-of-motion activities to get the joints moving again are very beneficial, including Arm circles Wrist circles Shoulder shrugs Side-to-side bending for the lower back Gentle knee bends Ankle circles Flexing and pointing the feet

Walking is a perfect exercise for treatment of arthritis. Begin by walking one block, then two, then around the block. Walk five minutes daily for a week, then increase by a minute or two each day. Get up to 15 minutes of gentle walking, and then begin to gradually increase your pace. The increased mobility will not only reduce pain, but also provide a cardiovascular benefit and improve one's ability to perform activities of daily living.

Chiropractic treatment, in combination with an exercise program, may assist in restoring joint mobility and reducing pain. Gentle chiropractic manipulative therapy is designed to improve mobility of spinal joints. As spinal joint motion improves, pain lessens. A positive cycle of return-to-function begins.

"Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation." CDC Morbidity and Mortality Weekly Report 55(40);1089-1092, 2006. 2Huang MH, et al: A comparison of various therapeutic exercises on the functional status of patients with knee osteoarthritis. Semin Arthritis Rheum 32(6):398-406, 2003. 3Suomi R, Collier, D: Effects of arthritis exercise programs on functional fitness and perceived activities of daily living measures in older adults with arthritis. Arch Phys Med Rehabil 84(11):1589-94, 2003. - 17273

About the Author:

For additional information on wellness feel free to contact Dr. Fowler Dr. Jason Fowlerat www.lakestlouisdc.comwww.lakestlouisdc.com

Dangerous Fat Loss Supplements

By Katherine Crawford M.S.

Some weight loss supplements have little effect on the body and are relatively harmless. Other supplements have tremendous effects and can damage your health permanently. Unfortunately, said supplements are readily available to anybody that has the money.

How is it that these things are so readily available? Well, first, the US government decided to deregulate the supplement industry over a decade ago. And, second, there are multiple websites that can get you the goods with little chance of detection.

Thus, here are some dangerous fat loss supplements that you should be aware of:

1. Anabolic steroids. Despite what some people in the medical community say, steroids work. Period. However, they have some very serious consequences. Heavy users experience serious alterations in their endocrine system. They can exhibit deep cognitive changes, liver damage, long term joint degradation, etc.

2. Testosterone precursors. Milder forms of steroids, these supplements were commonly used by athletes under the pretense that they were legal. Well, the government has now banned these supplements but you can still get them online.

3. Human growth hormone. This one is the fountain of youth. It burns fat, builds muscle and keeps your skin supple. What more could one ask for? Well, it can also cause acromegaly. A condition in which all tissues and organs in your body grow too much.

4. TRIAC. This supplement gained a lot of popularity in Europe when it first hit the market. Its main function is to increase output from the thyroid. Doing so increases your metabolism. A faster metabolism accelerates weight loss. Unfortunately, this can seriously damage your heart.

5. Herbal steroids. Lots of supplement companies have jumped on the steroid bandwagon and begun selling herbal preparations that allegedly increase levels of endogenous steroids. Well, the truth is that said herbs do NOT have an effect on your natural levels of hormones. So save your money.

The entirety of the supplement industry is heavily unregulated. And if you decide to take powerful hormones like anabolic steroids or HGH, the risks mount exponentially. So please do NOT assume that just because something comes in a bottle it is safe to consume. - 17273

About the Author:

Sought after writer, Katherine Crawford M.S., a Harvard fitness physiologist and recent arm fat casualty, instructs women on how to lose arm fat. Discover how to get sexy and toned arms by visiting her website about how to get skinny arms right now!

Six Reasons Why You May Be Affected By Easy Bruising, Reason 2 - Serious Disease!

By Carolyn Cooper

When you are trying to determine why you are bruising easily, you may be concerned that you could be dealing with a serious disorder. The truth of the matter is that there are several conditions which do have easy bruising as a primary or secondary symptom, but in most cases, those conditions are relatively rare.

If you have decided that your easy bruising is due to some sort of medical disease, you need to get hold of yourself and stay calm so that you can realistically evaluate your situation. Making certain that you carefully assess what your risk level might be is a much better course of action than working yourself into a frenzy. If you don't educate yourself enough to thoroughly understand what conditions might be a cause of your easy bruising, you are much more likely come to a faulty conclusion.

In the first place, easy bruising is a symptom of several of diseases that are genetically based or inherited through one's family. Easy bruising one symptom of Von Willebrand's disease which can be either inherited or contracted. This disease causes the body to have trouble creating its own auto-antibodies, and it frequently associated with your having contracted lupus.

Bruising easily is a prominent symptom of Ehlers-Danlos syndrome, which is a disorder of the connective tissues. Ehlers-Danlos syndrome is actually a whole group of diseases that can variously affect internal organs, blood vessels, the ligaments, and joints, and this group of diseases is comprised mostly of disorders that are hereditary.

Maybe the most infamous inheritable disease denoted by bruising easily is hemophilia, where the body does not have the ability to clot its own blood. Bruising associated with hemophilia can be dark and highly visible, even when the original trauma was very minor, and this disease is usually apparent from birth. Hemophilia was at one time prevalent among many of the royal families of Europe.

There are also a number of diseases that can be contracted that have easy bruising symptoms. Diabetes is a that usually develops independently, but there may also a strong genetic link because of a tendency toward contracting the disease among immediate family members. Diabetes is defined as a condition of unregulated metabolism, where abnormally high blood sugar levels are generally present. People who are afflicted by diabetes may have slow healing abilities for their bruising, and the bruises can appear large and dark and continue to be visible much longer than they normally would.

Another disease that can result in easy bruising is scurvy, which is essentially a vitamin C deficiency. Vitamin C is one of the vitamins that your body needs to heal itself and produce collagen, and it is a vitamin that the body cannot make on its own. When you lack adequate vitamin C in your system, you will find that your body cannot heal itself effectively, and the bruises that you get end up being significantly darker and more severe than they would otherwise be.

Having a doctor's consultation is necessary if your self-education on the diseases that have easy bruising as symptoms, is not sufficient to convince you that you are not at risk. Usually your easy bruising will be found to be caused by something other than by some particular disease.

Once you have eliminated some serious disorder as the cause of your bruising easily, it's an excellent time to evaluate the benefits of adding a daily all natural program like Bruises Be Banned to help overcome your easy bruising and help 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 world experience with nutritional supplements for athletes, ranging from children to the pro ranks. Get a free Special Report on bruising causes and see what she's done to get us past the heartaches of easy bruising and prevent bruising

Information On Food Allergies In Regards To Celiac Disease

By Chris Channing

The body isn't able to consume gluten in a safe manner when celiac disease becomes a problem. Celiac disease forces the victim to change his or her diet indefinitely. While that sounds like a hassle, it can be coped with and learning more about it will ensure a safe and healthy future for yourself.

You often display preemptive symptoms when celiac disease starts to become a problem. This could include digestive problems for the younger adults and children, or sores and fatigue for adults. Some may not even display any symptoms, but rather show signs of malnutrition. If you are experiencing a lack in nutrition, the disease has progressed and you need to see a doctor immediately.

There is no definite cure for celiac disease at this current time. However, one can avoid all side effects of the disease and live a normal life by simply avoiding gluten in his or her diet. Gluten is found in grain-based products, and is clearly labeled on foods found in the United States. In some instances other products such as lip stick can contain gluten.

In some rare cases, you may notice that you still have symptoms after first implementing your diet free of gluten. Sometimes it can take a while for all sources of gluten to be evacuated from your system. Other times, you may still be getting a tiny amount of gluten from food sources and you aren't aware of it. You will have to go back and verify all sources of food do not contain gluten if symptoms don't improve.

Having a problem with gluten means you can't consume wheat, barley, or rye. Any products that come from these three ingredients should also be avoided. This could include bread, cookies, most baked goods in general, and things such as breakfast bars. The good news is that everything that you are not able to eat as a result of gluten, you can find a substitute for. Even when baking your own goods, you can switch ingredients in an out with ease, and it tastes just the same.

As a last note, you should remember that celiac disease can be hereditary. This means you could pass the disease onto your children if you yourself have been diagnosed with the disease. If you are found to have celiac disease, all children, siblings, and immediate family should be tested to ensure that they don't have the disease. It's better to be safe than to suffer from malnourishment.

Final Thoughts

In the future, you should focus on building a diet plan around the goal of removing gluten from your diet. Gluten free meals can sometimes be hard to create, but with the substitutes available today, it won't be impossible. Find a gluten free cookbook for an easier way to cope. - 17273

About the Author:

Learn more on Allgery Free Baking and Allergy Free Baby Foods.

Weight Loss Plan for Women vs. Weight Loss Plan for Men

By Peter W.L. Owen

Should women have a different weight loss program than men? Husbands and wives tend to challenge each other to make a simultaneous effort to lose weight. They follow the same weight loss program and in the end the man loses more weight. Why does this happen? Let's look at a few points to keep in mind which might explain why men have more success in dropping those pounds.

Men and Women Have Different Cravings

You probably know that women are more obsessed with having a packet of chips when they're in desperate need of a snack. Men tend to wait for dinner, because they've been waiting for that roast beef all day long. Meat is full of proteins and things such as chips are full of carbohydrates. Carbohydrates have the tendency to change into fat if you don't have a good workout in the gym. Protein does not have that effect of your body.

Men Have Testosterone and Bigger Muscles

The fact is obvious that in general men are more muscular than women. They have more testosterone in their bodies which helps in muscle growth. It also helps with burning fat faster to keep the balance between fat and muscle. Women can however change their body fat percentage by doing weight lifting.

Women tend to focus more on cardiovascular exercises and thinks that weight lifting is just for men. The truth is that a combination of weight training and cardiovascular exercises are the best weight loss program for women.

Women Find Themselves in the Kitchen More Often Than Men

You might think that in these modern times men have started to cook for there families. Men usually get home from a hard day's work and just want to relax. His wife is the one who prepares the food in the kitchen. She is completely surrounded by all of nature's temptations.

She finds herself tasting the food more often then is needed to. The man on the other hand only eats after the food has been served. The woman probably doesn't realize how much it all adds up to.

What is the Conclusion Then?

Men and women don't need a separate weight loss program. The chances are good that you'll never keep up a healthy diet when you have to prepare two sets of dishes. It's simply too time consuming and too expensive. The best way is that both husband and wife should decide which weight loss program they're going to follow together.

Decide on a diet and combine it with a good exercise plan. Motivate each other and focus on the prize. A specialized weight loss program for women might feel more personalized, but it comes down to the right foods and the right time and a bit of sweat. - 17273

About the Author:

Find out more about Peter W.L. Owen's recommended weight loss eating plans. It has totally changed the way people think about diet. Otherwise you're welcome to read more about a weight loss program for men.

Mother Nature's Way Out for Diabetes

By Jesse Regan

Blame it, perhaps, to the current types of food being promoted hugely nowadays; diabetes has become a widespread disease. It is not only because of the wrong diet though since this sickness can also be spurred by an inactive lifestyle. Diabetes mellitus, its medical name, is a malady typified by an excessive level of sugar glucose, which is the result of the body's inability to produce insulin to metabolize carbohydrates and fats. It can affect all age groups but people who are obese or who are in their forties are those that are most likely get it.

Diabetes has to two types but it is the Non-Insulin Dependent Adult Onset Diabetes or Type 2 that hits many people. Anyone with a Type 2 diabetes is no longer able to produce the necessary insulin from his pancreas. This happens to obese people but this can be combated with the proper diet and exercise. Nevertheless, due to the heavy intake of fat and sugar complemented with an inactive lifestyle, many households run the possibility of having, at least, one member acquiring the disease.

Medications can be bought from the drugstores, which are mostly prescription drugs. Aside from being expensive, some of these may have some undesirable side effects. There are, however, alternative solutions for diabetes that does not need a doctor's prescription and may just be available among those items that can be bought at the market. In fact, these natural remedies have been proven in countries where these are abundant. Complemented with a good workout routine and a low carbohydrate diet, these low-cost therapeutic solutions can work effectively.

Green leafy vegetables and some food supplements are rich in magnesium. Magnesium has been found capable of controlling the blood sugar levels aside from the other benefits it has on the body, such as boosting the immune system and regulating blood pressure. There have been observations also that it may actually heighten the body's insulin activity. However, magnesium intake requires some restraint too. Too much of this may also cause diarrhea, low blood pressure, and breathing difficulty.

Another natural remedy is cinnamon although, surprisingly, it is known ingredient for many sweet foods. In many tests launched by experts in nutrition on certain individuals, it has been proven to decrease the levels of blood glucose in the body by more than ten percent. The tests also show that it can also lower the triglyceride and cholesterol levels, a good news also for the obese.

It is clear that curing and preventing diabetes in the natural way requires some major changes in the person's diet. While he must avoid, as much as possible, refined sugar, he should increase his consumption of fruits and vegetables that are rich in minerals and vitamins that can counter excessive blood sugar levels and enhance the insulin's capability. Recommended vegetables are bitter gourd, celery, string beans, and cucumbers. This healthy diet will help in combating diabetes and obesity at the same time.

These are only samples of great information about healthy diet respites that you can find online. - 17273

About the Author:

You can have the best information about diet online when you know the right site to find it. Choose one that's created by a professional beachbody coach.