A Few Basic Points About Bodybuilding Anatomy And Exercises

By Tom Shane

It is very important for those of us who are regular muscle building enthusiasts to pay special attention to the muscle group's structure as well as function while training. Though it is possible to get good results from simply performing exercises, it would nevertheless be of greater benefit to you to first understand the basics of bodybuilding anatomy and then proceed to build up an impressive physique.

If you use your knowledge about your muscle group's structure as well as function to properly train, you will obtain the maximum from your endeavors and thus maximize the body's strength as well as get larger and more powerful muscles. In addition, if you know your bodybuilding anatomy well such as understanding your muscle anatomy you will know clearly what the muscle appears as, and thus realize how the muscle's work while you are bodybuilding.

Five Regions That Can Be Individually Exercised

There are basically five regions in the body for which different sets of exercises can be used on each region, and these five regions comprise the arms and shoulders, back, chest as well as abdominal and legs. These regions are an integral part of the bodybuilding anatomy and when exercising the arms and shoulders there are four main muscle groups involved.

You can use the forearms to lift as well as lower weights as well as provide grip strength. For the biceps, you can use the traditional curl, while the triceps are often left underdeveloped, but are used for straightening of the elbow.

Deltoids are the main shoulder muscles and they can best be exercised by using dumbbell arm presses. Another part that is used and which forms an integral part of bodybuilding anatomy is the back, which if it is well developed, will be of vital importance for professional bodybuilders who can use a combination of lat lifts, dead lifts as well as rows for building up the back.

Another part of the bodybuilding anatomy that must be worked on is the chest region in which the main muscles are called the pectorals, which are muscles that need to be developed using traditional bench presses as well as dumbbell flies.

The other bodybuilding anatomy region that needs to be developed is the leg, which has three muscle groups including the calf, quadriceps as well as hamstrings in the upper leg. These three muscle groups can be worked with the help of machine lifts as well as by doing squats as well as lunges.

The final bodybuilding anatomy region that you need to work on is the abdominal region, which is centrally located on the body and is of great importance to developing the muscles properly for core strength as well as for letting the body rest as also to get the right appearance which is necessary during bodybuilding competitions. - 17273

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Learn more about no nonsense muscle building. Stop by Tom Shane's site where you can find out all about body building exercice and what it can do for you.

Advanced Bodybuilding Training Techniques

By Landon Martinez

If you tried muscl building, gave it a year and like it. You're starting to see results. You've lost the flab, are hard, but your muscles aren't big. Perhaps you'd like to turn your body into a work of art and get some really sculpted muscle and maybe even compete. And you want more challenge in your workouts. Advanced bodybuilding training techniques are also used by professional athletes, wrestlers, security personnel, bouncers, models and quite possible the military.

If you've been gradually building up your body's strength, eat plenty of the right protein-laden meals and have the patience, you are most likely ready for advanced bodybuilding training techniques.

Things To Keep In Mind

As you've discovered, there are a lot of bodybuilding training styles, programs and exercises for the beginning bodybuilder, the intermediate bodybuilder and yes, for the advanced as well. Keep in mind that this may cost more and take up more of your free time. And you can't miss meals. Get a check up from your doctor to see if all the parts of your body can handle the intense workouts. You might discover your arms and legs can handle some exercises, but your back can't. There are still advanced bodybuilding training techniques you can do, but avoid leg exercises like crunches and girls and instead try a leg-lift machine.

If you're still up for the challenge, then you are definitely ready for some of the advanced bodybuilding training techniques:

Forced Reps: You keep lifting a weight over and over again, faster and faster, but sometimes you have a helper to "force" the repetition of lifting the barbell going. Say, for every ten lifts, you get help on the eleventh. Over time, the barbell gets heavier and heavier.

Partials: Now this is fun. Instead of moving a weight all the way, you just move it part of the way and hold it. Be sure to stretch after each set to minimize the pain.

Pre-Exhaust Training: Say you want to concentrate on one area of muscle, like your triceps. You do some weightlifting, say lifting dumbbells straight overhead, but instead of resting in between differing weights and lifts, you skip the rest and just go right into a new exercise. This is sometimes called "supersetting". Giant Sets: This is just like pre-exhaust training, except there is no rest between an entire series of exercises for a specific muscle group.

Strip Sets: You need two spotters for this, as time is of the essence. You start bench-pressing a barbell with the most weight on it, then the two spotters keep lowering weight. There is no rest in between weight changes like you are already used to. The speed is what builds the muscles here in these kinds of advanced bodybuilding training techniques. - 17273

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My Acai Berry Recipes Inspired By Rachel Ray

By J Anne Moore

I'm a big fan of Rachel Ray, and when she had the show where she talked about acai berry, I got very excited. The only thing I thought was missing was more acai berry recipes from Rachael Ray. So I thought that I might do some experimenting of my own and come up with a few new recipes. I'm not a professional chef or anything, but I do have fairly good luck with modifying existing recipes and having pretty good results.

The first recipe I wanted to try is "Acai Berry Marinated Bar-B-Q Chicken". As a starting point, I used one of my most popular marinade recipes, which includes a lot of citrus and white pepper. I thought that I could replace the citrus with the acai berry, and add a few other ingredients to balance the different taste the acai would have.

First I cut the chicken into strips and added a mixture of olive oil and acai juice. Then I thought that would be too sweet on its own so I added some capers, and finished by adding sea salt. If I leave the marinade on the chicken in the fridge for at least a day, I find that along with extra flavor, the salt will tenderize the chicken. I made the marinade in the morning, and we barbequed the chicken for supper that night. It turned out ok, although I still prefer my other versions better. I figure that it might not be the best use of the acai since a lot of the marinade is lost, making this a fairly expensive marinade where a lot of the healthy acai is wasted.

So my second recipe that I came up with actually turned out a lot better. It maintains all the health benefits of acai as well, so that is good. Start with a container of plain yogurt. You can use low fat if you want to reduce the calorie and fat levels of this dish. Add one cup of some sort of acai drink - either juice or a pre-mixed smoothie, and mix well. Then take this and put it in a strainer with 2 layers of cheese cloth and set it over a dish to drain. Let this sit in the fridge for 24 hours to allow all the liquid to drain off.

Once the yogurt has drained, I just peel/scrape the mixture off of the cheesecloth into a Tupperware and then into the freezer. After about 8 hours I have a wonderful frozen yogurt desert, that is not too sweet, and has all the acai berry nutrition benefits. If you like your frozen yogurt harder or softer you can adjust the time you leave it in the freezer to change the consistency.

The last and most obvious recipe was an acai berry smoothie. I added ice, two frozen bananas, some plain low fat yogurt, and 1.5 cups of acai berry juice to the blender. Predictably, it was excellent. Smoothie recipes are almost fool proof. Don't forget to add a little wheat germ to smoothies to add some invisible protein and fibre to your smoothie recipes.

With a little imagination acai can be incorporated into many different recipes. Without much thought I was able to create a main course, desert and a smoothie. Although Rachel Ray acai berry recipes do not seem to currently exist I will continue looking and in the meantime I will be creating and writing about my own recipes. - 17273

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Find more articles on recipes for acai berry by visiting Acai Berry.

Bodybuilding Tips To Give Your Metabolism A Boost and Build Muscle

By Ricardo d Argence

You must understand how the foods you choose to eat impact your body before you can make a decision on a muscle or bodybuilding program.

Metabolism plays a key role in fat loss and muscle development. Metabolism is the rate at which your body turns food into energy. This energy is then stored in the form of fats and glucose. Increasing your percentage of using energy will also increase your muscle mass. In order gain firm muscles, your body will have to adapt to the stress cast upon your body and muscles.

The following are tips that should help you reach your goals. If you follow these tips then you can give your metabolism a boost and also build muscle.

1. Do a ten minute body warm up. You can do a brisk walk in order to get blood pumping. This kind of warm up exercise can increase the amount of circulating blood inside your body. Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state. Muscles become more receptive to many kinds of resistance over time.

2. Target the large muscle groups for the best results. Targeting larger muscles really gets your metabolism boosted and helps build muscle. Keep it consistent for the quickest results.

3. Start on your hips, buttocks and thighs. Lunges will increase your metabolic rate. You should first hold on to something hard to be able to attain balance. As you build the muscles that you need, you have can now stick to supporting the lower part of your body and holding dumbbells to raise the muscle resistance and metabolism.

4. Start by standing straight with a dumbbell that is not too heavy to comfortably raise over your head. Hold the weight at shoulder level, palm facing forward and push the weight above your head until your arm is fully extended. Now return to the starting position.

Do this for 10 reps, slowly, so you don't strain your arms. Then switch the dumbbell to the other arm. Repeat three times using each hand. You have to be sure that your body and arms can tolerate the repetitions otherwise you are prone to muscle wasting as well as injury.

5. Different exercises. For the last one, you can try the dumbbells, and after several reps, go down with a push-up. This is very efficient because of the evident use in military training. Push-ups, in general, provides resistance to weight that is needed to build muscles and at the same time increasing the rate of metabolism. If you are having difficulties with push-ups, you can start with simpler ones like knee push-ups.

6. Upper body movements should include targeting of the biceps, deltoids and shoulders. Make sure to use dumbbells as they seem o work better at increasing the metabolism than other types of equipment.

7. Lastly, consider altering certain areas of your lifestyle. Bodybuilding programs will be a waste of time if you are eating the wrong kinds of foods. If you consumed a lot of fat before, then try toning it down to limited amounts. Instead, try eating a meal high in protein, calories, and nutrients.

It is also good that you consume vegetables, whole grains and citrus fruits. This will give you more of an advantage for your muscle building program. - 17273

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Add These Top Ten Ingredients For Good Health

By Susanne Marra

Eating well and physical fitness are both needed for good health. Unfortunately there is no one food that in and of itself will guarantee good health. We need to eat a variety of foods from these groups to be healthy. Always keep an eye on the size of the portion so overeating is not an issue. Mealtimes should be relaxed, pleasant occasions so that the healthy food you are eating can be effective. All this, along with healthy emotions work to give you a healthy body.

Berries - Perhaps you have a favorite berry or, you may love them all,either way you can't go wrong grabbing some berries as a snack. Try a smoothie made from mixed berries as a luscious dessert. Most berries have a high vitamin C content and some have other beneficial nutrients as well. Great for the circulatory system are blueberries which are loaded with vitamin C and antioxidant. Less known Gogi berries are loaded with nutrients that will keep your body fit.

Citrus - Everyone knows that foods in this group are known for their vitamin C. For the best nutritional value you will want to choose fruit as close to the tree as possible and the riper the better. Consume fruits that have been ripened on the tree as soon as picked for the top nutritional value. Grapefruit is an excellent choice for breakfast. Dress up a salad by squeezing fresh lime over it or try a different type of dessert: oranges mixed with some coconut and honey.

Vegetables - What a wide variety there is when you are talking vegetables. Picking out vegetables for a nutritionally sound diets is second nature for vegetarians and vegans. Many of the minerals your body needs will come from this group. Some people do not realize that potassium is very important to your body. Or they may think you can only get potassium from eating a banana. You may not realize that eating a stalk of broccoli is more than sufficient for getting potassium. A good choice is a pasta salad with green leafy vegetables and some pine nuts. You can have a complete meal for lunch by crumbling some feta cheesee on top along with some light vinaigrette.

Whole Grains - For this group you will want to add a variety of grains for them to be sound nutritionally. You can often get a whole protein source by adding two or more grains together. An example of this is some wheat kernels mixed with brown rice and seasonings which is popular in many other countries.

Salmon - Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes - Simply, a legume is a fruit with a single dry seed.Pods are another name for legumes. Peanuts, soybeans,and dried beans are all examples of legumes. Legumes are a great nutritional choice due to the fact that they are high in iron and fiber. A popular legume which has been used for hundreds of edible and non edible products are peanuts!

Nuts and seeds - So much goodness is packed into these tiny little packages. We all pretty much know that pecans and walnuts are good for us, but you may not know that one brain food is flax seed which contain a non meat source of omega-3 oils which are essential.

Lean proteins - The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes--three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea - Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil - As far as fats go this is the healthiest choice. You can use it on your salad, for a nice dressing mix olive oil with a little vinegar, or it can be used for frying foods. To avoid breaking the oil down keep the heat low while frying.

No magic here, but by making these small additions you will be on your way to better health. - 17273

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Learn more about healthy living cellular cleansing #1. Stop by Susanne Marra's site where you can find out all about cellular cleansing cellular cleanse #2 and what it can do for you.

Checking Out Good Information On The Vegan Vegetarian Diet

By Alexis Martin

A low fat vegan diet is one that consists of all organic plant matter. Not only is being a vegetarian a diet, it is a lifestyle as well. Not only do vegans not eat any animal products, they also don't use anything that is made from animal products. This would include things like clothing, food and beverages.

Some people follow vegan vegetarian diets because of strict religious beliefs or spiritual issues. Many choose veganism because of moral and ethical issues regarding animals. The main concern is the handling and processing of the animals used in food and other products. These are the forefront fighters against animal testing and they argue against factory farming.

A vegan is a step above being a vegetarian. A vegetarian will use some animal products such as milks and cheeses. They may wear products such as leather and may use makeup that contains animal fats. Vegans follow a more strict lifestyle.

Many people think that just because a vegan diet does not contain the essential vitamins that meats have to offer that it is an unhealthy lifestyle. This is untrue, however. If the diet is properly planned and executed, they cannot only satisfy the palate, but can also satisfy nutritional needs.

Some missing nutrients from a vegan diet are calcium, vitamins B & D and iodine. However, these can be found in nutritional supplements. This is the best way to get the key nutrients you need daily. Make sure when choosing your supplement it does not contain animal products.

It is a concern in some cases that adolescents who become vegans do so because they are trying to mask an eating disorder. However, there is no evidence that the vegan diet causes eating disorders. It is important for the parents of these kids to know why their child wants this lifestyle. Be involved in what they are eating, making sure they take their supplements, and know what they are not eating as well.

Diets similar to vegan, but in a much smaller niche, are raw veganism and fruitarianism. The raw vegan eats basically the same as a standard vegan, however, the difference is they don't eat foods cooked over one hundred eighteen degrees Fahrenheit. This goes for all nuts, grains, fruits, vegetables, fruit juices and herbs consumed. The raw vegan dieter who eats at least seventy-five percent of raw foods is still thought of as a raw vegan.

The fruitarian vegan diet is probably one of the smallest niche groups of vegans. As the name entails, the main ingredients in this diet are fruits along with nuts and seeds, grains and vegetables. As with the raw vegans, people who consume fruit as seventy-five percent or more of their diet are considered fruitarians. - 17273

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Unlike these smaller niche groups, low fat vegan diets can have great health benefits. All of this information just goes to show that those who choose and maintain properly balanced vegan diets can live a healthy and satisfying lifestyle.

Prepare for Body Building Competition

By Tom Shane

Muscle building is not only about having a muscular physique; it is a true sport that involves tough competitions. Bodybuilding can be done simply for personal enjoyment, but many choose to enter the world of bodybuilding competitions. It takes a lot of preparation, time, and commitment. There are several different categories that can be entered during a bodybuilding competition.

It is important for the participant to be aware of each category and be prepared. These may need special outfits and some definitely require specific poses to show of certain muscle groups. Preparation for these individual events is key.

Bodybuilding and Routine

Anyone who is serious about bodybuilding should be working with a personal trainer and possibly a nutritionist as well. These people work to make sure that every precaution is taken and every necessary requirements are fulfilled. It is a good idea to hire a personal trainer when gearing up for a competition.

Working out is the biggest necessity in bodybuilding. It is not all lifting weights however. Lifting weights will help gain muscle mass, but will do little to burn fat. That makes it imperative that the bodybuilder also adds cardio to their routine workout. Without this, a bodybuilder will look soft even if every muscle is perfectly formed.

Nutrition is the second part of ever bodybuilding routine. When in preparation for competition, there are foods and supplements that will aid the body in reaching peak performance. The most important is protein and can be found in meal replacement products. The protein helps build and repair muscle, making it an essential part of training.

Other supplements include glutamine and other amino acids that can be depleted during intense workouts. These supplements are most often in powder form and can be added to shakes. Prohormones are a supplement that will naturally increase testosterone levels. It does need a prescription to obtain, but is easily done through the sporting industry. Finally, there are thermogenics. Thermogenics are the weight loss and fat burning products that are constantly being commercialized. They are very popular in the bodybuilding world.

Bodybuilding is an extreme sport and should not be entered into lightly. These competitions are brutal but can amount in a lot of prize money and notoriety. It is all about dedication, but it is also about how far someone can push his or her body. That is what makes it an extreme sport. - 17273

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For anyone that want to learn more about Fit Over 40, then you should get with a muscle building ebook. To find out more, you can look through these links provide in the resource box.

Massage Therapy And The Tao Of Massage Chairs

By Wilma Conway

Perhaps you are aware that massage therapy is one of the oldest of healing arts. This ancient and ever evolving art has always been with mankind. In fact, massage is a reaction to bodily aches and pains. How often do you rub something after you hit it on something hard? Most likely every time. Massage therapy is a natural way to enhance the health of your body.

Perhaps you are aware that massage therapy is one of the oldest of healing arts. This ancient and ever evolving art has always been with mankind. In fact, massage is a reaction to bodily aches and pains. How often do you rub something after you hit it on something hard? Most likely every time. Massage therapy is a natural way to enhance the health of your body.

Man has always sought ways to enhance his health and vitality. Massage therapy has been used to invigorate the body and promote energy and healing. These practices have been handed down for generations.

Perhaps one of the things that have been lost with modern medicine is the holistic approach. Healers used much more hands-on treatment with their patients in the past. Today, it is hard to get more than just a couple minutes with your doctor. Most of the visit is being asked questions and feeling more alienated.

There is a balance in everything. People are now more aware of more natural ways to take care of themselves. They are eating more natural foods and turning to more natural therapies like massage.

Another interesting facet is that massage is more intensive to give to patients. A physician simply doesn't have enough time to provide these types of treatments. Instead, a prescription is written which can be filled quickly.

The challenges with healthcare are enormous. We know that labor intensive activities are expensive. The healthcare companies are always looking for ways to replace expensive labor with lower-cost machines. Massage chairs present in opportunity to provide patients with massage therapy at a reasonable cost.

The pendulum swings both directions with technology and nature. Massage chairs are now evolving to the point of delivering full body massage capabilities. This exciting new technology is being employed in many different health environments.

The popularity of massage therapy has doubled in the last five years. This is certainly part of the trend toward more natural ways to maintain health. The healthcare industry is realizing the importance of preventative procedures and other ways to maintain their client's health.

The importance of patients receiving natural therapies is beginning to get more prominent in the press. All of us are looking for more natural and sustainable ways to live. Massage therapy is one of the great human traditions and best of all it is natural.

Many chiropractors are able to use massage chairs in their practice. Massage chairs are commonly used to provide a massage to different parts of the body. For instance, a chiropractor may warm-up patients back prior to making an adjustment.

We are starting to see that massage chairs are making their way into more mainstream health. Many chiropractors are adopting massage chairs to complement their other natural therapies. Chiropractors only applied natural therapies to help heal back and spine problems.

The importance of getting regular massage treatments cannot be overstated. Massage is just like diet and exercise and must be performed on a routine basis to be beneficial. Massage chairs make it easy and convenient to get a regular massage therapy.

Massage therapy continues to make its comeback with both manual methods and with massage chairs. Massage chairs will ultimately prove out to be more economic than labor-intensive massage. The sophistication of massage chairs continues to grow with each year. This method is able to deliver consistent and reliable massage therapy for years. - 17273

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Natural ways of maintaing health are coming back as the preventative medicine paradigm takes presedence. Thanks for technology you have choices in how you get your massaging treatments. Compare Massage Chairs to hand therapy. There are many reasons why Massage Chairs give you tremendous convenience when getting frequent massage treatments.

What To Do Before Going To A Facial Salon

By Archie Sato

You can find facial salons everywhere. They sprout like mushrooms, dotting virtually every corner making it a bit of a challenge to pick out the top one. While a friend's testimonial can assist you narrow down your options or even aid you go into a good facial salon, sometimes you are left with no option but to sample a particular salon (with fingers crossed), trusting you'll come out blissful and contented. After all, experience still is the best teacher.

What are the things tosearch when choosing a facial salon? Consider the following:

Cleanliness is next to godliness. You've surely listened of this ancient proverb for possibly a thousand times now, but this certainly isn't just another line on your proverbs collection. Hygiene is a major thing to deal with when looking for a facial salon. Check the surrounding area if it's right for such sort of establishment. Moreover, make sure that this certain facial salon sticks to the sanitary regulations set by the ministry of health. The cleanliness of the equipment utilized in a facial salon is as important as the treatment itself. By all means, verify that all facial instruments are properly cleaned before and after use. Moreover, you have to be sure on how the therapists in a certain facial salon keep cleanliness. Are they conforming strict hygienic measures? Do they change their gloves with each patient? Do they wash their hands before touching your face or any facial instrument? Do they wear clean scrub suits? Is the area itself clean?

Quality Products. Most facial salons are exclusive distributors of particular skin care products. Normally these products are tested and proven to be good in detoxifying and cleansing your skin. Even so, some facial salons produce their own products. Shy away from low-cost and synthetically-formulated products as mostly they fail through quality control standards, hence, more likely to do harm to your skin.

Skin Consultation. A good facial salon should provide this service prior to any treatment. This is the part where you discover and understand your skin condition. The therapist should be able to tell you your skin type and evaluate the needs of your skin. Recommendations for what type of products to use are dependent from the results of the consultation.

Trained and professional staff. A good facial salon should commit in educating their therapists. No matter how great a certain treatment sounds like or how effective the products applied, they're only as good as the hands that use them. Educated and professional therapists pay heed your concerns with credibility. A workforce is an important asset of a facial salon to assure the clients with the best results by taking into consideration the primary needs of your skin.

The price is right. Let's face it, we all want excellent result that doesn't compromise our budget. And so it goes that quantity doesn't always mean quality or vice-versa. When choosing a facial salon, see to it that their services are fairly priced. If you can have a very good treatment for a very inexpensive price, then good! However, you must also consider the kind and quality of products being applied. Sometimes, it's also more advisable to go for a more expensive treatment that promises good outcomes than go for a low-budget treatment only to be disappointed with the outcome.

Customer Feedback. Check out about a facial salon you have in mind by asking other customer who have been there. You can find various feedback from them, surely, and that should aid you make up your mind whether it's worth your dough or not. Weigh all the pros and cons. - 17273

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Learn where to find the best Facial Salons providing top of the class Facial Treatments that will certainly bring out you're real beauty.

Fresh Look At Resveratrol Benefits

By Thomas Sinclair

Most people know Resveratrol as the compound found in wine that helps to prevent heart attacks. But, there is more to this compound than that. The compound is found in many plants. And, science is finding that Resveratrol benefits reach far beyond just helping to prevent heart attacks.

Despite the fact that Resveratrol is found in grape skins and seeds, it is also found in a lot of other plants. It's a phytoalexin (plant antibiotic) that is also normally found in peanuts and peanut butter. The Resveratrol acts as an antibiotic when plants are battled by pathogens like bacteria and fungi. So, it makes perfect sense that it would do the same thing in humans to some extent.

Extensive studies are being done on the effects of Resvertrol in humans. Studies that have been done on mice have shown that the benefits of using the compound are very significant. Current research is being done to see how beneficial Resveratrol will be on colon cancer and melanoma in humans because the studies in the lab have proven so dramatic in mice and rats.

If used in a cream form, Resveratrol benefits are found on many types of skin cancer. The affects resulting when the cream is used on any kind of virus or bacterial skin condition are very significant.

Resveratrol benefits many parts of the body when taken orally. It has been shown to reduce plaque formation around the brain and heart. This can be beneficial for Alzheimer's as well as individual with plaque that can cause heart attack. Resveratrol also lowers blood sugar and boosts the metabolism which greatly assists with weight loss efforts. It helps the skin and acts as an anti-inflammatory and anti-coagulant.

A number of researchers have found that the doses required to get specific results from supplements can vary, and they have proven that the amount of Resveratrol found in red wine isn't enough to supply the kind of benefits that result from taking more of the supplement.

At the same time as formal studies continue on Resveratrol benefits, there has been enough positive data compiled to make it worth consideration as an additional supplement. The studies which are done on rats and mice show that there are many benefits to this ingredient that cannot be ignored. - 17273

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To find out more information on Resveratrol Extract, visit my website about Benefits of Resveratrol.

How To Lose Arm Fat-5 Things To Focus On

By Katherine Crawford M.S.

When learning how to lose arm fat, your first priority should be to understand how the 5 major muscles in your arm work. There are no shortcuts here. You absolutely need to have an intimate understanding on how to properly exercise all your arm muscles.

At this juncture, your mind is probably being flooded with images of beastly arms. The truth is that you will never get beastly arms so stop worrying about it. Before another image pops into your head, let me elaborate.

The organ systems within the female body produce 60% less testosterone (arm muscle hormone) than the organ systems within the male body. Thus, the female body does not have the necessary amount of hormones to produce manly arms. No matter how hard you train, this will never happen to you!

So keep an open mind when learning how to lose arm fat! And please ignore the photographs you see of professional female bodybuilders. They inject themselves with anabolic (growth) hormones and train at least 3 hours a day, every day.

Do not fear picking up a weight just because you think you will end up looking like a Sheman. It has been my experience that far too many women resist weight training because of this misplaced fear. So here are 5 things to consider when learning how to lose arm fat:

1. Working all the triceps muscles. Located in your arm, the triceps is made up of 3 primary muscles. It comprises 60% of your arm muscle. The triceps has a lateral, medial and long head. A killer exercise for the medial head is criss-cross extensions from a pulley.

2. The biceps muscles in your arms. The biceps (meaning two) is comprised of 2 major muscles and accounts for forty percent of your arm mass. To properly work all the biceps muscles, you have to isolate the long and short head. A great exercise for the long head is incline dumbbell curls on a bench with writs slanted out.

3. Avoiding calorie counting. Count calories and deprive yourself, and you will end up hating life. Once you lay off the counting and deprivation, all the arm fat (and more) will come right back. Focus on the quality of what you eat, not the quantity.

4. What you eat. No weird dieting needed here, just make sure each one of your meals has a protein, carbohydrate, fat and vegetable source. Do this and your body will take care of the rest. You see, learning how to lose arm fat is easy!

5. Water consumption. Seventy five percent of your arm is water, only twenty five percent is muscle. If you dont pay attention to water intake, you are missing out on 75% of the equation on how to lose arm fat. Drink only distilled or purified water between meals.

Although it can be like walking through a mine field because of all the savvy marketers out there, learning how to lose arm fat is not complicated. If you focus on the 5 key points I have outlined, you will be on the fast track to getting rid of your flabby arms for good! - 17273

About the Author:

Author Katherine Crawford, a Harvard exercise physiologist and recent flabby arms sufferer, teaches women how to lose arm fat very quickly. Learn how to get sexy arms by exploring her blog about toned arms now!

The Best Body Building Supplements

By Ralph Staytun

There are many bodybuilding supplements today. Most common are proteins / protein powders and amino acids, mineral replacement products, prohormones, testosterone boosters. These supplements and taken by body builders, sports persons and people looking to maintain their health. They help with building muscle, to assist with fat loss, improving sports performance and for general well being.

Do supplements really help with muscle gain?

The simple answer is Yes. For most people Body building supplements are absolutely necessary

This is because various supplements have their own benefits and they work together complementing each other to support muscle mass gain. You will probably not be getting enough of them through your normal meals and that is the primary reason why you need supplementation.

So what supplements do you need?

1. Protein Supplements: the most important for muscle growth

Without protein, you will never gain muscles. Protein is the fundamental supplement for every bodybuilder. You need 1 gram of protein for every pound of your bodyweight per day to promote faster muscle growth. This is a lot of protein and most people will never get enough from their meals alone.

Types of protein

Amino acids & Branched chain amino:

You don't usually need to supplement individual amino acids as normally a good complete protein powder is sufficient. This is because protein metabolizes into amino acids in our bodies. But if you do wish to try individual Amino Acids the main ones bodybuilders prefer are leucine, isoleucine and valine. These are branched chain amino acids and are taken to promote resistance to muscle breakdown.

Soy protein, a naturally occurring complete protein may sometime exhibit estrogenic activity and is therefore avoided by many of the bodybuilders, however egg protein is preferred as it is also a complete protein. Casein, a rich protein source of the amino acid glutamine is preferred as it contains casomorphine additionally, which releases amino acids at regular intervals.

Protein powders are available online from websites such as Bulk Nutrition. Remember muscles are primarily made of protein so protein also helps us in the repairing and growth of muscles. It is usual to take protein just after exercise or as a replacement for a meal.

In addition to protein you may wish to try:

2. Creatine Supplements - this can significantly increase muscle volume. Creatine will also raise your energy levels so that your workouts are more intensive - and this provides for greater muscle gain

3. Glutamine Supplements - Glutamine is a non-essential amino acid, which makes up to 60% of the amino acids in the muscles. Glutamine helps in your muscle recovery after your workouts and also prevents muscle lost due to muscle catabolism.

4. Multi Vitamins / Minerals Supplement - an active person need many vitamins and minerals. They also assist in recovery as some vitamins and minerals are antioxidants. They remove free radicals generated after your muscles are stressed out and damaged during a gym workout.

And that's it. Unless you are considering becoming a competitive bodybuilding! Then you'll need a few more things - 17273

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