Nutrition

If you are a person on the go, that is looking for some simple exercises that can help you burn fat and calories, then here are a few excellent tips to get you on the right schedule. Firstly, always try to do any form of exercise in the morning.
It is usually good to be able to do the simple exercises like push ups, pull-ups and even sit- ups in any environment. Try to limit your exercises to no more than twenty minutes with good intensity. If you can go to thirty minutes if time permits for you as per your schedule and what you want to get done.
A busy person always can make the time to target the areas that need instant improvement. If you have any stairs at work, just simply walk up and down them a few times, you will definitely feel the benefits of the cardio associated there. Stretching also is very important so that you don’t injury yourself.
If you have a work gym, utilize it. Learn to circuit train and hit all the major body parts. From a strength point of view always add some form of resistance. From a nutrition point of view, cut down on sugar, all it does is gives your body a reason to store body fat. Remember to drink plenty of water as it flushes the body full of any toxins and items like that.
Try to change your training habits also. If you can workout at least three times a week, that is more than enough, to get you in decent shape. A bike-ride, a fast walk, a lunch-time jog all help your heart and will help you feel great in the long run.
If you appreciate yoga, dance workouts or other form of cardio do take advantage of this growing trend of relaxation and fun also.
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Your initial steps in setting up a routine are crucial to your future understanding of working out and creating something that is effective and has meaning to your workout goals. Certainly, it is key to choose exercises that target all of your muscle groups, however, you need to choose exercises that are going to actually be best for your body type and your level of development, as well as choosing exercises that address your strengths and weaknesses.
The biggest mistake new trainees make is to lump exercises together arbitrarily. At first, we suppose, this is common and expected. But once that first 4-6 months is over, you need to, as they say, actually have a method to your madness. One way to make sure you’re accomplishing this is to work with a personal trainer who can help you set up the right program for you and educate you on proper form. If that’s not an option, either because of finances or area, consider renting or buying a workout video. Also, read up on strength training routines as much as possible. Try to ascertain what makes each successful or not, and begin learning how to choose exercises that suit you.
One more option is to hire an online personal trainer. It’s cheaper than hiring a trainer at the gym and you’ll get the same kind of personal treatment as you would at a gym or at home. You’ll have to have a working knowledge of what each exercise does, and some idea of execution of each movement. However, if you have that down pat, an online trainer might just be for you.
Once you’ve made the appropriate consultations or done your homework, begin by putting together a few sample routines. Try them out, each at 2-3 weeks at a time, so that you get a feel for what each does. You’ll immediately see in practice, what you could not necessarily see on paper.
For beginners, choose at least one exercise per muscle group, and combine two body parts per workout. For intermediate lifters, choose 2 exercises per muscle group, and begin composing splits that include 2-3 body parts per workout, heavier weights, more complex techniques (such as drop sets and super sets) and more frequent days off in between intense workouts:
* Chest : bench press, cable crossover, pushups, pec deck machine
* Back: one-armed row, seated row machine, lat pulldowns
* Shoulders: overhead press, lateral raise, front raise
* Biceps: bicep curls, hammer curls, alternate dumbbell curls
* Triceps: tricep extensions, dips, kickbacks
* Quadriceps: Squats, lunges, leg extension and leg press machines
* Hamstrings: stiff-legged deadlifts, leg curl machine
* Abs: crunches, reverse crunches, oblique twists
But beyond choosing exercises, there are other considerations that bear upon your success…
Sequence and Speed
When doing a series of exercises, you’ll generally want to start with all of the larger muscle groups first. This means using compound movements, such as bench press, squat and deadlift. After tackling compound movements, you work toward the smaller muscle groups and isolation movements, such as triceps rope press, alternate dumbbell curls and cable crossovers. This allows you to do the most demanding moves when you’re the least fatigued, and work into isolative movements when you are less capable of lifting heavy weight and more capable of focusing on specific areas within the muscle group, with quality and definition in mind.
There are exceptions to this rule of compound, followed by isolation, however. For instance, you’re much less likely to lose your balance during a lunge if you do the lunges before exhausting the muscles of quads and hamstrings with machine exercises. Lunges are not a compound movement, but more of a finishing, detail, shaping exercise. However, it’s difficult to perform the more isolative exercises after exhausting the quads, hamstrings and adductors/abductors with squats or leg press. You’ll also use better form on your push-ups if you do them before fatiguing the triceps with bench press. These exceptions are just details that are learned along the way through trial and error.
The speed of the movement is also an important element of each exercise because pace oftentimes dictates either development or condition. A reasonable training pace is one to two seconds for the lifting (concentric) portion of the exercise and three to four seconds for the lowering (eccentric) portion of the move. Fast, jerky movements should be avoided. They place undue stress on the muscle and connective tissue at the beginning of the movement, substantially increasing the likelihood of an injury. Fast lifting also cheats you out of some of the strength benefits. When lifting at a fast pace, momentum (not the muscle) is doing a good deal of the work.
Sets and Reps
A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times you repeat the move in each set. So, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you’d curl the weight 12 times in a row to complete the first set. You’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on, until you’ve finished the prescribed number of sets for that exercise.
Multiple set exercises are usually done with one to three minutes of rest between each set. Some train using single sets, with high intensity as the key ingredient, but it’s a more advanced type of decision and method. An advantage of multiple set training is that the longer training session can result in higher calorie expenditure.
Resistance and Range
The number of repetitions chosen for each exercise depends on the amount of resistance (or weight) you’re using. Maximum resistance is the most weight you can lift with proper form one time, but this is not practical and certainly not for the beginner. In general, most people can complete 6 repetitions with 85% of their maximum resistance, 8 repetitions with 80% of maximum resistance, 10 repetitions with 75% of maximum resistance, 12 repetitions with 70% of maximum resistance and 14 repetitions with 65% of maximum resistance. Training with more than 85% of your maximum resistance increases the risk of injury, and training with less than 65 percent of maximum resistance decreases strength gains. So, a safe and productive training recommendation would be 8-12 repetitions using 70% to 80% of maximum resistance.
Full range of motion is an important component of proper form. Each exercise should be taken through the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely contracted position. If a weight is so heavy that you have to jerk, bounce or swing to get it to the top of the movement, it’s too heavy. Your form is compromised. Full-range of motion movements contract and strengthen the muscle you’re working (the prime mover) and stretch the opposing (antagonist) muscle. This contributes to both muscle strength and joint flexibility.
Progression and Frequency
Progressive resistance is the key to any well designed strength program. This means that as your muscles adapt to an exercise, you will gradually increase the resistance or the repetitions to ensure further gains and steady progress. A good rule of thumb is, you should start out with a weight that allows you to do at least 8 repetitions of a particular exercise. Once you can complete 12 repetitions with that weight, you increase the weight by about 5 percent. Now, you’re doing 8 repetitions with the slightly heavier weight. Once you’ve worked up to 12 repetitions with the heavier weight, you increase it by another 5 percent, and so on, and go back to doing 8 repetitions. The idea is to keep increasing repetitions and resistance, at a pace that is comfortable and natural, so that you can continually see results.
Increases in muscle size and strength don’t occur while you’re training, they occur during the rest period between workouts. That’s why both rest and nutrition is so important to your success. Your muscles recover and rebuild themselves gradually over about a 48 hour period. For this reason, strength training sessions should be scheduled no more frequently than every other day. If you prefer to train more often, you should avoid hitting the same muscle group on consecutive days.
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Body Building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest. Body building champions are not cut from the same cloth as the majority of people. Body building nutritional supplements are easily available in every health food store and most gyms. Body building is the process of developing your muscle fibers by doing resistance training mostly with free weights and machines, increasing your daily caloric intake and having adequate rest for growth.
Supplements
Supplements not only help to offset nutritional deficiencies, but are also an indispensable aid to all bodybuilders and athletes who wish to achieve their optimum performance in terms of strength, stamina and muscle growth in their chosen field. Supplements can be added into your bodybuilding program to assist you. A site listing a number of recipes for bodybuilding shakes etc that include the use of protein supplements as well as cheaper options. Enhance workout routines with nutritional muscle growth and body building supplements. Nowadays, if you don’t take body building supplements, you almost might as well not be working out at all in some circles. Standards have change, and now men need body building supplements to get to the massive sizes they desire, or to obtain the gargantuan muscle strength and speed demanded by professional sports. Many fitness enthusiasts, including athletes, bodybuilders and weight lifters are turning to muscle-enhancing supplements to power up their athletic performance, build a stronger physique and give them the winning edge. That is why nutritional supplements are a big part of weight training and body building activities.
Gym
Worn in and out of gyms everywhere, Gorilla Wear is the ultimate choice for gym wear and casual fitness clothing. It takes the discipline of consistent hard work and time in the gym. Ifyoure just getting started, its quite easy to become totally confused byall of the terms and gym jargon. These days, more and more people are turning awayfrom memberships to gyms and instead choosing to invest money in a home gym. You can put a homegym in a spare corner of your home, or even in thebasement if you wish. Don’t expect to hit the gym a few times and see some significant results. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results.
Body building is actually a sport whereby competitive body builders display their muscular bodies in front of a panel of judges who assign points to determine the rankings and prize awards. Body building not only helps you physically but mentally as well because it builds self-confidence, makes you more disciplined and helps you achieve your goals in life. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. Body building is no different than gymnastics, tennis, etc.
http://www.goarticles.com/cgi-bin/showa.cgi?C=619743

Many people are trying to learn how to get their bodies looking better and start searching for the best ways to build muscle fast.
And, the reason so many people have for wanting to learn about the best ways to build muscle fast is because they understand that muscles are what gives their body tone, definition and shape and can help make a more dramatic difference in their appearance faster than anything else they can do to get in shape.
The good news is that when it comes to the best ways to build muscle fast, it makes no difference if you are short or tall, young or old, skinny or chubby, or even if you have attempted before to build muscle without much success, the fact is that you still can build muscle.
But, one problem people encounter is that they discover there are so many ways to approach muscle building that they get confused and overwhelmed, not sure of the best ways to build muscle fast so they can use their time most effectively. Ironically, because of this, some people never even get started.
First, it is helpful to understand how it is that the body creates and increases muscle mass. Indeed, the human body is a marvelous machine and it is designed to survive and master its surroundings. But, what does that have to do with the best ways to build muscle fast? In a sense, everything, because of how the body responds to challenge and stimulus.
As an example, perhaps you have noticed that after going to the gym, taken an extra long walk, or other strenuous movement, that you had some sore muscles the next day. Everyone has had this experience at some time or other. Now, if you repeat that same exercise routinely, you don’t end up with sore muscles again.
Why is that? It’s because when you first did the new exercise your muscles were stressed and some of the muscle fiber was torn in the process, resulting in the pain afterward. From that point the body took over, having felt stressed and threatened and it began to repair the damaged muscle, but making the muscle stronger through the repair process, preparing it to be able to endure that level of stress that was induced by the activity that caused the pain.
And, that is why, when you later returned to do the same exercise you found it easier to do and it didn’t trigger muscles soreness again. This cycle is exactly how the body builds up muscle, and knowing this simple information will help you in your quest to find the best ways to build muscle fast.
One of the best ways to build muscle fast is by lifting heavy weights, starting out with as much as you can and pushing past that to stress the muscles, and then allow the marvelous mechanisms in your body to take over and build new muscle for you. It is also helpful in this endeavor if you do your best to give your body proper nutrition and enough rest so that it can do it’s job for you.
http://www.goarticles.com/cgi-bin/showa.cgi?C=620563

I have a (wholly unsurprising, considering my profession) confession to make, dear readers: I’m overweight. Not alarmingly so, like the rotund McDonalds victims we see on television or the huge guy creating his own Lake Mead of sweat next to you on an airplane, but I do have a belly on me. And unfortunately it’s only getting bigger.
But hey, I’m not alone! A striking 67 percent of Americans are currently overweight, and of those people almost half are obese–that is, their Body Mass Index is over 30. We’re all aware by now of the dangers inherent in obesity: high blood pressure, heart disease, depression, and other general nastiness; according to the U.S. Surgeon General, it kills 300,000 people per year. To put those numbers into perspective, cigarettes kill between 400-500,000 Americans per year. When our eating habits are killing us almost as much as tobacco, it’s time to think about our lives.
And while other countries are having this problem, too, they’re nowhere near as bad off as the US of A. Why? Why us? Of course names like “McDonalds” and “Burger King” immediately come to mind, but fast food is only one part of a much larger collection of problems; everything from our biological wiring to the size of our country itself factor in, creating one big overweight whole.
Biology. This one isn’t unique to America, but it is especially problematic in the industrial First World. Human beings just aren’t wired to consume as few calories as possible; epochs of evolution have conspired to make us awesome at saving calories and lousy at losing them. It’s much easier, after all, to eat 100 calories than it is to burn them off. It may be a curse now, but if you’re a starving hunter-gatherer and there’s no commercially-available food for another several thousand years, you want every bit of nutrition you can glean from your dinner. The human body can survive for 8 days without any food; imagine how long you can go on a little. And in America especially, a little is never enough.
Solution: There isn’t one, really. You can’t change millions of years of evolution with willpower alone. What you can do is restrict your calorie intake and increase your calorie use, making this little biological stumbling block irrelevant.
Transportation. The world’s love affair with cars has plenty of detrimental environmental effects, but as it turns out there are some physical problems, too. Americans especially drive everywhere, foregoing bicycles or their legs in favor of shorter trips to the store or to work. The Surgeon General’s office recommends 30 minutes of intensive exercise at least three times a week or 20 minutes of moderate exercise daily, and in the Information Age most of us rarely walk farther than the space between our parking spots and our chairs. It’s not entirely our fault; while smaller European cities make walking everywhere easier, an American in, say, Phoenix may find geography working against him. Who has time to spend an hour walking to and from the grocery store these days?
Solution: We all need to drive at some point, but take a long, hard look at your daily commute and determine when a car is truly necessary and when you’re just being lazy. If the store’s a couple miles away, ride a bike. If it’s a mile or less away, walk–this goes double for folks in the warmer areas. A Minneapolis resident in winter has an excuse to drive that short hop to the store; a Boca Raton resident does not. And while you’re at it–take a brisk walk a few times each week anyway!
Portion size. Ideally, dinner should be the lightest meal of the day, as the human body stores calories more efficiently at night (energy burns faster earlier in the day). However, while most Americans eat minimal breakfasts and often small lunches, dinner is usually a smorgasboard, particularly when we dine out. And we’re dining out a lot. Everywhere around the country, people are hitting up restaurants more than ever before. Increasing culinary sophistication and an ever-growing group of foodies are both factors, but as usual it all boils down to time. Americans are busier than ever; many families dine out or order in up to three times per week rather than slaving away in the kitchen for hours after work.
Solution: For starters, follow your mom’s advice and chew your food. We’ve all heard it a dozen times, but it bears repeating: your body doesn’t automatically know when it’s full. It takes the brain a good ten minutes to send the “stop eating” signal, and you can scarf a lot more strip steak in ten minutes. On the same track, drink plenty of water. Good-old H20 takes up a lot of space in your belly, meaning the “I’m full” response will hit you quicker.
And finally, if it applies: stop dining out so much. You’ll feel less compelled to eat everything in sight when you didn’t pay someone else to make it for you. On that note, here are some delicious, healthy, and quick recipes to ease the restaurant withdrawal!
Chicken Mediterranean Salad Encrusted Walnut Chicken Broiled Lemon Fish Fillets Cream of Roasted Walnut Soup Bean and Cheese Enchiladas Barbecue Pork Skillet
Armed with these recipes and more from our Quick & Easy and Healthy sections, take a crack at our nation’s obesity problem–whether you do it by shedding some pounds yourself, or helping out someone else you know. If you’re concerned about your health, check your Body Mass Index. After that–maybe I’ll see you at the gym!
Sources: http://www.csmonitor.com/2006/1006/p01s01-usec.html http://healthlink.mcw.edu/article/1031002183.html http://www.time.com/time/specials/2007/article/0,28804,1626795_1627112_1626670,00.html
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In parts 1 and 2 of this vertical jump series I shared how kettle bells and bands can help you maximize you vertical jump. If you missed be sure to check it out because there is lots of valuable information that will help you or your athletes.
Now if you think that’s all there is to it my friend, you’ve got to think again.
Most people fall into the trap of thinking that the time they spend working out is all it takes. What about the other 22-23 hours in a day?
With that in mind I was able to grill CHEK Practitioner Elliot Hulse who wrote the book Unleash Your Primal Edge and Owns the Institute for Strength & Vitality in Florida. Elliot’s unique approach to improving your vertical delves into treating the body as a whole and learning through many unique assessments what you actually need as far as exercises and nutrition goes. Basically Elliot helps you learn if you are hunter (ready to maximize your vertical) or hunted (in need of readiness exercises and diet changes before you can proceed). This was amazing as we forget way too many times that what we do the other 23 hours a day away from the gym is vitally important to our performance. Who has the CHEK method helped over the years? How about that little team that won 6 NBA championships: Michael Jordan’s Chicago Bulls!
So forget what you are doing in the gym for the moment and think to yourself am I eating right, sleeping right, handling stress and living right so that I can maximize what I do in the gym and on the court. Doing Elliot’s assessments will surprise many of you and certainly lead you in the right direction.
Virgil Aponte brings over 12 years of experience as a Personal Trainer, High School PE Teacher and Strength & Conditioning Coach. He has trained hundreds of people including elite professional athletes of the Women’s National Basketball Association and Major League Baseball. He earned his Master’s Degree in Physical Education from Brooklyn College and is an American College of Sports Medicine Health & Fitness Instructor. Based in Brooklyn New York he is considered by many fitness industry experts as the authority on stair exercise training and is the author and creator of the Ultimate Stair Exercises for Athletes.
http://www.goarticles.com/cgi-bin/showa.cgi?C=623089

With all the information available about fitness and exercise, it can be very difficult to distinguish fact from fiction. I will be going over the top 5 exercise myths and explain why they are fiction and not fact.
1. Low intensity cardio burns more fat
This myth comes from the fact that during the initial phase of cardiovascular exercise, your body uses carbohydrates for energy. Approximately 20 minutes into your workout, fat becomes the preferred source of energy. However, the most important thing to focus on when doing cardiovascular exercise is total energy expenditure. Instead of worrying about how many calories you are burning from fat, focus on how many calories you burn overall. Basically, the harder you work, the more calories you will burn, period. So don’t be afraid to pick up the pace and increase your intensity.
2. Lifting weights makes women bulky
Sadly, this myth keeps a lot of women out of the weight room. The truth of the matter is that men have more testosterone, which makes it easier for them to build muscle. Even female bodybuilders often are on steroids and are in the gym for long hours on most days to look the way they do. Even if you are one the women who do naturally put on muscle, you can always lose some of it if you want to. Remember that although cardio burns calories during exercise, weight training will contribute to increasing your metabolism and, therefore, you will burn more calories even when you are sleeping.
3. Spot reduction
One of the most common requests I get from my female clients is to reduce fat from their thighs and abdomen. Men usually want to reduce their “beer gut”. Fat is stored throughout the body and will be lost all over as well. We are all genetically predisposed to storing more fat in certain areas. You cannot change your genetics. What you can do is reduce your overall body fat by being consistent with your cardio and resistance (weight) training and limiting your caloric intake.
4. Working out takes too much time
Most people simply do not have the time to spend two hours at the gym, five days a week. The good news is that you don’t have to. If your exercise sessions are well structured and intense, chances are you will be better off then the person next to you who is watching television or reading the newspaper during their two-hour workout.
5. Lots of crunches=Great Abs
You could have the best “6-pack” in the world, but if it is covered by a layer of fat, it won’t do you much good. This brings us back to regular exercise and a sensible nutrition plan. There is no getting around this unless you are one of those lucky people who are naturally skinny (ectomorphs). Don’t forget, however, that skinny does not equal healthy.
One more thing about abdominals: having well defined abs may be aesthetically pleasing, but having a strong core is a more functional and useful goal. Incorporating the exercise ball and/or the BOSU ball into your workouts will help you achieve this goal.
Marsha Regis, CPT www.pulsefitness.net
http://www.goarticles.com/cgi-bin/showa.cgi?C=622364

If you’re anything like me, you’re sick of hearing all the hype about building muscle. You just want to know the truth about how to go about building muscle. Well, that’s exactly what you get with this package.
Rating: 5/5
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No-Fail Support Modules:
1) 26-Week Workout Plan & Printable Logbook
2) Full Video Exercise Database
3) 12-Week Mass-Building Meal Plans 4) Online Video Lesson Series
5) 3-Month MGT Progress Tracker 6000 Membership
6) My Personal Trainer Software
Free Bonus Items:
Check out Sean’s Website for more information on these 7 additional free bonus items!
Delivery: Instant download from website
Money Back Guarantee: 100% Unconditional 8-Week Guarantee
Editorial Review:
Let’s face it, when it comes to bodybuilding and fitness, there’s a lot of crap out there. Go online and take a look around, and you’ll find that it’s nothing more than an endless mass of “magic supplements”, “miracle programs” and “revolutionary breakthroughs”.
For those looking to gain lean muscle mass, burn through stubborn body fat and increase their strength, it can often be a nightmare trying to find an honest and credible source of information to follow.
I got an email from Sean Nalewanyj a few months back. I’m sure you already know who he is. He’s a lifetime natural bodybuilder and fitness author, and he wanted me to check out his program and give my thoughts. I reluctantly accepted his offer, thinking it would just be another fly-by-night, slapped-together-over-a-weekend ripoff program.
I have to stand corrected, because to be honest…
I was dead-wrong.
In fact, after fully reviewing Sean’s entire product, I’ve got to say that this may very well be the single best muscle-building program I’ve ever come across…that’s no exaggeration either, and believe me, I’ve seen them all.
First of all, we’re not just talking about a single e-book here. We’re talking about a full-blown, jam-packed muscle-building success package. You’re probably getting at least 5 times the tools and information that other programs offer.
It starts with the best selling e-book, “The Truth About Building Muscle”… A well organized, excellently written 249-page e-book covering the muscle growth process from all angles. Training, nutrition, supplementation, recovery; you’re going to learn about it all.
You can easily navigate through the book’s 9 detailed chapters using buttons and interactive text, or you can print off the PDF version provided and place it in a 3-ring binder to read away from the computer.
But it doesn’t end there… Not even close. In fact, he’s just getting started. Along with the main e-book, Sean hooks you up with a 26-Week Workout Plan and Printable Logbook, along with a Full Video Exercise Database to show you how to perform all of the exercises in the most effective and risk-free manner.
He then hands you nine 12-Week Muscle-Building Meal Plans, complete with full grocery lists and meal preparation instructions. You won’t have to sit around wondering what to eat or when to eat it, as Sean does all the dirty work for you.
We then come to the 6 Online Video Lessons where Sean outlines tips and tricks for training each individual muscle group. You also get the MGT Progress Tracking Software to keep records of all of the different aspects of your muscle-building program, as well as the “My Personal Trainer” database which gives you 24-hour online coaching.
The crazy thing is that all of the items I’ve talked about so far are just the first half of the package. Sean also hands you 7 more Free Bonus Items, including a hardcore training video of Sean himself performing his workouts in the gym. I’m not going to talk about all the bonuses here… You’ll have to check out Sean’s Website in order to read about those. But trust me, you won’t want to miss them.
After going through all of the different items that come with “The Muscle Gain Truth No-Fail System”., it’s clear that this is by far the most indepth, high quality and effective program out there today. No other program that I’ve reviewed has even come close.
Most importantly of all, this program REALLY works! Thousands of average, everyday people have been using Sean’s program with incredible success, and many of these unsolicited testimonials along with some very dramatic before and after pictures can be found on his website. You’ll be shocked at the incredible results that can be achieved in such a short time following his principles.
The thing that also stands out is Sean’s sincerity to help you reach your goals. He’s not interested in taking your money and disappearing with it… He genuinely wants to help you succeed and it’s obvious that a huge amount of time and effort was put into creating this product.
The best part is, Sean doesn’t charge you an arm and a leg for all of this incredible information. To be honest, I was surprised at just how tiny the price tag is. Let’s just say that you can gain instant access to this entire package for around the same cost as a single session with a personal trainer. For the permanent muscle-building knowledge that you’ll gain from this program, it’s worth that price many times over.
Not only that, but once you sign up, Sean also shows you how you can get the entire program for FREE. That’s right, for FREE. Just refer a couple of friends and your entire package won’t cost a cent.
(I did speak with Sean just a few days ago, and he told me that he’s going to be raising the price soon… so if you’re interested in this package, I’d suggest you take action soon!)
Bottom Line Verdict: “The Muscle Gain Truth No-Fail System”. gets my full recommendation to anyone looking for a solid, reliable muscle-building program that produces maximum results in the shortest period of time possible.
Sean clearly knows his stuff, and presents the information in great detail, making it simple for anyone to follow, no matter how little training experience you’ve had.
There is something here for everyone, from the beginner to the novice to the advanced, and it’s currently the most popular program available based on Clickbank’s ranking system. In fact, Sean is so confident with the results that can be obtained from his system that he offers the following guarantee…
If this program doesn’t deliver everything you had hoped for and more, contact me within 8 weeks and you can have it for FREE!
It doesn’t get much better than that.
Important: When you place your order at Sean’s website, you’ll have the chance to upgrade to the “Gold Version ” of the program which includes even more incredible features. You’ll receive an awesome fat burning e-book entitled “Metabolic Blast”, a bodybuilding psychology e-book, 3 months of unlimited one-on-one email support from Sean himself, as well as 3 other items that you can check out for yourself.
If you’re truly serious about building a ripped, muscular body, these additional add-ons are must-haves and can be purchased for only a few extra bucks.
I went the whole hog and splurged on the deluxe package, and I’m definitely glad I did. His guide to getting shredded taught me a couple of things that will mean I’ll be able to get into tip-top shape quicker than usual.
Even if you’re not interested in spending any money on a muscle-building program just yet, you can still sign up for Sean’s free 8-part email course, “Simple Steps To Massive Muscle Gains”.
You can also read Sean’s inspiring story of how he went from an awkward, underweight, 125-pounds “loser”, to a renowned bodybuilding and fitness expert in just a matter of months.
Check it out now…
Click Here To Visit Sean’s Website For More Information
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For female athletes and fitness gurus, it may not actually be in your best interest to heed the popular advice about diet, energy, and even supplemental needs as they pertain to your level of fitness. The needs of women are not the same as they are for men when it comes to gauging what your body needs as far as diet and exercise. To anticipate and address your needs as a female fitness guru, make sure the information you seek directly applies to you as a woman, not just an active person.
Common Pitfalls
Women exercise to live healthy lives, decrease their risk of certain diseases, and also to boost their self-confidence. But another reason that a lot of women become active is to lose weight. Active women who adapt low calorie diets to lose weight need to be aware that if their caloric intake is too low they are putting themselves at risk. They can have vitamin and nutrient deficiencies, stress fractures, low energy levels, and a disruption of their menstrual cycles. Healthy female fitness should include adequate energy intake. This varies from person to person. Make sure your meals are timed around your workouts and allow yourself enough time to eat a meal or snack before you hit the gym. The key to optimal fitness as a female is appropriate energy intake.
A common myth that women often fall prey to in regards to strength training is the notion that using added weight for resistance exercises will cause a substantial gain in muscle mass. Many people believe that using lighter weights with fewer repetitions is the best way to tone up the female body without bulking up. This is not true. The truth is that in order to increase your overall strength you’re better off gradually increasing the weight you’re using for your exercises. As long as you’re mixing strength training and cardiovascular exercises you won’t bulk up unless you increase your caloric intake.
Carbohydrates
Many women use sports drinks, gels, bars, powders, etc. to supplement their workouts. While these products can be a very convenient way to meet your energy needs before and after a workout, women still need to pay attention to the content of the products they’re using. Recent trends in female fitness information seem to send the general message that ramping up your protein consumption is more conducive to becoming leaner and consuming carbohydrates is bad, but your body needs carbohydrates before and after exercise more so than it needs protein in that period of time. Consuming enough carbohydrates before or after exercise will improve your body’s ability to recover from exercise, and to perform in the future.
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You see them gripping on their respective exercise machines…all gritty with determination to lose those extra pounds and build muscles. Instead of taking weight-loss pills they have decided to improve their physique by getting that expensive gym membership where they can workout their way to optimum health. Aside from lifting weights, these “gym rats” also religiously follow a low-carbohydrate, high-protein diet prepared by their personal trainers and sports nutritionists. Each fitness gym promotes various fitness fads and routines from yoga, pilates, core fitness ball method, tae-bo, pole and belly dancing, and a host of other exercises. Still, the gym members are carefully taught that these exercises can only fully benefit them if they also follow a well-prepared diet. Workouts, they are told, will not work if the “weight watcher” refuses to limit food intake.
It is along those lines that diet formulas have gained popularity in the fitness world. One such diet formula is the Atkin’s Diet, undeniably among the most well-known diets that had already gained a strong following. Developed by Dr. Robert Atkins, the diet was first promoted in the 1960s as a solution to the emerging weight problems among many Americans. Considered a high-protein diet, the Atkins’ formula spawned other methods or plans to control food intake. The diet craze gave birth to the “Stillman” diet in the 1970’s, and the “Scarsdale” diet in the 1980’s — both of which promised leaner bodies and smaller waistlines. Atkins, Stillman, and Scarsdale made similar claims about the benefits of high-protein diets. They said that eliminating or taking minimal amounts of carbohydrates will lead to controlled weight and increased muscle size.
According to physiologists and diet specialists, muscles literally break down when one works out or exerts physical action. Protein, as a muscle-building substance, is needed to build and re-build the muscles that are in constant daily use. People, especially athletes, who regularly expend large amounts of energy and utilize different muscle groups need regular supply of protein to build or retain muscle mass. Without enough protein in the body, the goal to increase muscle mass cannot be achieved. Additional protein is also needed to develop hard and ripped muscles. Weightlifters, all of whom aim to gain muscle mass, are the foremost followers of these high-protein diets. They are often found gulping protein shakes and consuming lean meat and tuna.
High protein diets are popular because they initially cause one’s weight to drop. Protein promotes the metabolism of body fat without reducing one’s calorie intake. But doctors also warn that this drop is a reflection of fluid loss and not fat. Recent researches indicate these restrictions on carbohydrate intake coupled with fluid loss may cause an unusual metabolic state called ketosis. In ketosis, the body burns fat for fuel. During ketosis, a person may even feel less hungry and eat less. Still, ketosis has ben associated with health problems such as kidney failure, colon and prostate cancer, and osteoporosis. Ketosis may also cause less serious health problems such as weakness of breath, headaches. diarrhea, sleep difficulties, bone loss, and fatigue. Additionally, some studies claim that high-protein diets may lead to increased lactic acid in the body. Muscle pains according to studies may be experienced due to the increased lactic acid levels in the body.
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