Author Archives: MeanMike
Author Archives: MeanMike
CLICK HERE for Part 2
Dear Testosterone. You’re the manly hormone that makes me a guy.
I didn’t have much of a relationship with you until I hit puberty. Then we became good friends – boy did we! You deepened my voice and gave me bigger muscles. My bones got thicker and, heck, you even increased my penis size.
Thanks for that, Testosterone, because you helped me get sporadic erections and made me a stud in the bedroom.
So what happened to you, my friend, Mr. Testosterone? You were once so abundant that I could count on getting wood. Now that I’m over 40 I don’t see you as much. My sex drive ain’t firing on all-cylinders and my muscles aren’t so big anymore!
Testosterone, we had such a great relationship until I was about 40. But then you didn’t come around quite as often. And another dude made his acquaintance with me. This dude is a bit of a downer, dear testosterone. He calls himself Low T and he came with this baggage:
I really don’t like Mr. Low T, my good friend Testosterone, because he affects my life quality in ways I don’t enjoy. I heard a rumor that he typically shows up when Total Testosterone goes below 270ng/dL (9-38nmol/L). Is that true? Every man is different, but I need to know. Why did you do this to me?
If I’m gonna be totally honest, dear Testosterone, Mr. Low T is making life miserable. I feel less complete and I don’t have as much energy as when you and I had a stronger relationship. I guess I have to accept that I’m partly to blame here. I read up and learned that while Mr. Low T may start popping by as I get older, he may come more often with:
You know, I was really in shock when I heard that some habits I never even thought about affected my relationship with you, dear Testosterone. But now I know – I’ve got to clean up my act a little bit if I’m going to give Mr. Low T the butt-kicking he deserves.
I promise I’ll do it – because Testosterone makes me a man!
I Promise to Live By These Testosterone-Friendly Habits!
So here’s the deal, dear Testosterone. I recognize there are some things that affect my relationship with you beyond my control. I spoke with my doctor about some of them, like inherited diseases or problems with my testicles.
But I also know that I can do a lot of things to stay good with you, and keep that butt-ugly Mr. Low T at a reasonable distance. I promise to:
One more thing, dear Testosterone…
Despite my best efforts, I know as a man I could lose about 10% of you each decade after 30. And I just ain’t cool with that. I want my erections back, along with greater sex drive and more muscle.
I‘ll live by these good testosterone habits, but I’m also gonna do one more thing – I’m gonna put a little TestRX natural testosterone booster in my life, and feel like the man you want me to be.
See, I’ve heard about hormone replacement therapy and the risks linked to it. I also know researchers don’t know if it’s safe to use long-term, and the rumblings of health problems have me a little on edge.
So I’m gonna boost testosterone naturally, care of TestRX, and get you back with natural ingredients like Tongkat Ali. Combine TestRX with these good testosterone habits and I’ve got a feeling we’ll both get our groove back!
That’s assuming you’re open to discussing them with other men – low T symptoms range from the invisible to things that might truly shock you, like larger breasts and smaller testicles.
Yes, low T can actually shrink your balls and cause other symptoms that can make you feel like less of a man. But you’re not powerless here. Let’s review why some men get the uglier symptoms of low T and what they can do to boost testosterone – and what you can do too.
You’re already familiar with the ABCs of testosterone. It’s the most famous androgen, or male sex hormone. Among other things, it deepens your voice and puts hair on your chest. Testosterone helps you build muscles and fuels your sex drive. In fact, it even contributes to your penis size and famously helps you get wood.
Most of your testosterone comes from the testicles, though it’s made in smaller amounts by the adrenal glands. And your pituitary gland plays a role too, by releasing luteinizing hormone (LT) when testosterone gets low. This tells the testiscles to get with the program and make more of this most manliest of hormones.
Testosterone is low when you’re a boy. Then ‘the change’ happens and you go through puberty. That’s when you’ll first get body hair and your voice gets deep. And your sex drive…well, you know what happens then.
Each man is different, but testosterone tends to peak between age 30 and 40. After that it tapers off, generally at 10% each decade. That’s when you may start noticing these symptoms, which may get worse if you don’t do something about them:
There’s more where that came from too. Testosterone also regulates your mood and your relationships with others. Low T can lead to depression and feelings of worthlessness. Some evidence suggests low T may lead to osteoporosis as well. Despite what you’ve heard, men are not immune to bone fractures and loss of bone mass.
Most testosterone in your blood is bound to a hormone called sex hormone binding gloobulin (SHBG). Testosterone that is NOT bound to SHBG is called ‘Free Testosterone’, which can lead to sex problems and is even linked to kidney damage. ‘Total Testosterone’ is as the name implies. It’s all testosterone, including free testosterone and that bound by SHBG.
The average man has 270 to 1070 ng/dL (9-38 nmol/L) of total testosterone. His free testosterone should be 50-210 pg/mL (174-729 pmol/L). Below that and he’s flirting with low T.
You’ll need a doctor to diagnose low T. He’ll do that with a blood test, possibly done in the morning, when testosterone levels tend to be highest of the day.
You’ve got several options to fight low testosterone.
Unlike synthetic testosterone, TestRX is not a drug.
Instead, it’s formulated with natural ingredients like tongkat ali to stimulate testosterone naturally. Think of it as a gentle awakening – a coaxing of your body to start making more testosterone with natural ingredients. You’ll feel the difference and see it too, with bigger muscles and erections that come more frequently.
All guys are different, and this is not to say that all men should use TestRX to address low T. But it’s no coincidence that more guys are turning to TestRX, and feel more complete for doing just that.
Sometimes it’s good to let emotions dictate your actions.
As guys we’re told to be cool let logic guide what we do. Nine times out of ten that’s good advice – until you’re stuck for gym motivation, and you really have no reason to get off your butt and hit the weights.
Your emotions are exceptionally good at putting you in your place and challenging you. We’re told it’s bad to compare yourself to other guys. That’s good advice, until you consider much of your health and looks are within your control. The makers of TestRX believe we all need a little gym motivation from time to time.
And with that in mind, here are 8 slightly shallow but highly effective motivation tips to cowboy the heck up and push some iron…
Don’t be the Michelin man in a Speedo. You want to turn heads by the pool for the right reasons. Not for your gut, tiny arms, hairy back and out-of-shape visage.
Here’s another reason to swap your PJs for your gym shorts on a lazy Saturday. Some guys expect you to quit. So prove them wrong – tell them you’re starting a new training program. Then, silence the doubters and see it through.
Generally speaking, this is a dangerous game. You want to be the best version of YOU and not let some egotistical schmuck influence your life. Still, your body is largely within your control, so even if you’ve got a gut or you’re on the smaller side, hit the gym hard with TestRX and turn the tables on them!
It’s cool to be a guy. It’s cooler to be a strong guy, who can swing an axe and be ‘surprisingly strong’. There are no shortcuts here, son. Get your butt in the gym and lift away.
When you look good, a funny thing happens: you feel good too (shocker, huh?). You’ll get a natural high by smashing through barriers, and you’ll have more confidence in other areas of your life.
Funny how so many guys look older just 10 years out of high school. You know the guy – he’s got a gut, and his face looks lethargic. While you can’t control hair loss, you CAN do your part by not being the guy who lets himself go. Surprise people, and enjoy those comments of how good you look.
Looks count. It’s sad but true, and like hair loss, you can’t control the genetic cards you’re dealt, but your waist, arms, chest and most of your body can all be improved. Studies show fit guys tend to get more promotions. Hash tag gym motivation (#gymmotivation!) to be fit and take charge.
Well OK, not always, but you can at least make it more enjoyable with a new workout playlist on your iPod. Let loose a little and load up some new tracks that will get you hot and bothered. Another secret; starting over is tough, but lifting heavy can be addictive, and the feeling after makes it so worthwhile!
Let’s not BS here. You’re in the gym because of the ladies, correct?
That alone is gym motivation. Everyone loves muscle – it’s that simple – and even if you’re happily married, your significant other will definitely notice your fit body after going hard on the plates.
So man up and deal with it. Boost your testosterone with TestRX natural bodybuilding supplement, and get bigger guns, a wider chest, stand a little taller, and be the alpha male nature wants you to be!
CLICK HERE for Part 2
Testosterone is well known for its anabolic effects on how strong and big our muscles will grow.
But certain factors determine how much testosterone your body will produce. For example, how you exercise, how long you sleep, what your diet consist of, and how often you get intimate directly effects your level of testosterone.
Males suffering from testosterone deficiency experience diminished libido( sex drive), erectile dysfunction, muscle weakness, loss of body hair, and depression.
These symptoms are caused because there is inadequate stimulation to the pituitary gland. When the pituitary gland is stimulated it produces luteinizing hormone (LH), also known as gonadotropins, which stimulates the testes to produce testosterone. This article will discuss methods to increase your testosterone level, thereby creating muscle growth.
Considerable clinical evidence supports these facts and I found an exceptionally high degree of agreement in the literature from various experts with wide-ranging biases on the soundness of these basic points to gain muscle fast.
Resistance training breaks down muscle fibers and testosterone rebuilds them by synthesizing available proteins. Intense resistance training also raises the body’s levels of serum testosterone proportionally to the amount of muscle mass stimulated and the intensity of the stimulation. Therefore, the best resistance exercises will stimulate the most muscle mass with the least amount of effort.
This leads us to what are called the compound or multiple-joint exercises as they tend to simulate the most muscle mass for the effort invested in performing them.
Anyone with a basic knowledge of weight lifting will likely find the classic compound exercises familiar. The standard group includes deadlifts, squats, lunges, bench presses, shoulder presses, dips, rows, pull-ups, chin-ups, leg presses, and so on.
These exercises excel at inducing our bodies to maximize testosterone naturally. Other exercises target as few muscles as possible to maximize the development of isolated muscles or small groups of muscles.
Aside from focusing on these multi-joint exercises, high intensity effort is also an important trigger to tell the body to release testosterone into the system.
Aim for sets of 5 to 10 reps where the last couple of reps require all-out effort if you’re looking to maximize testosterone production.
Of course, you have to build up gradually to this level of exertion so don’t push too hard if you’re just starting out. Hurting yourself and nursing injuries does nothing to increase the body’s production of anabolic hormones (primarily testosterone and human growth hormone).
20% to 30% of your calories should come from fats that provide essential fatty acids as these also tend to increase testosterone secretions in the body. Eat flax oil, fish oil, extra virgin olive oil, nuts, seeds, avocado, and fish to get the right kinds of fats on a daily basis.
Soy products reduce testosterone levels in men, so many researchers recommend avoiding them altogether.
While certain experts minimize the importance of the testosterone-reducing effects of soy, no one seems to dispute the fact that it does increase estrogen and reduce testosterone. So if you’re looking to maximize testosterone levels it does seem like a good idea to minimize your consumption of soy, though I don’t believe an occasional meal of tofu or steamed soy beans presents a threat.
Keep alcohol consumption to a minimum as well, as it also exerts a testosterone-lowering effect on the body, along with other anti-muscle-building effects like increasing fat storage and decreasing protein synthesis.
Considerable evidence exists, on another hand, that consuming low or moderate levels of alcohol can provide many health benefits. These health benefits, however, do not include building muscle tissue quickly.
High cortisol levels also lead to reduced testosterone so we want to minimize the amount of cortisol our bodies produce. The negative triggers that drive us to produce more cortisol include high stress, lack of sleep, and over training. So stay relaxed, enjoy yourself, and get plenty of sleep.
Arguably one of the most popular herb that has been used for centuries by the Chinese is Tribulus Terrestris. Tribulus is not a hormone, but works by increasing luteinizing hormone (LH), which signals the testes to produce more testosterone. This is important because it can provide a non-steroidal boost in testosterone levels.
There have been no reports of adverse effects in humans who have used Tribulus. However, nursing or pregnant women should avoid this product, as should children, since it has the potential to significantly alter hormonal chemistry. Men should consult their doctor if they have enlarged prostates before taking the herb.
With that said, all herbs mentioned in this article should be used with caution. Consult your doctor before taking any of these supplements, especially if you have any pre-existing health issues.
There are 3 specific ingredients that are robbing you of your manhood and slowly ruining your health. I’ve got one of them listed below.
MSG is a neurotoxin that’s permanently stored inside your brain. Studies have shown testosterone levels decrease when eaten over long periods. MSG has also been known to cause headaches, numbness, chest pains, and sweating.
MSG is hidden in frozen ready meals, ranch dressing, potato chips, Chinese food and most packaged and processed food. Food manufacturers try to disguise the ingredient by not using the word MSG on the packaging – instead look out for Glutamate, Monopotassium Glutamate, Textured Protein, Yeast Extract, Gelatin or Hydrolyzed Protein.
There’s 2 other ingredients that can rob your manhood from you and they can be found at the link below.
Article Source: http://EzineArticles.com/3108549
Article Source: http://EzineArticles.com/5280721
Article Source: http://EzineArticles.com/2782876
Nitric Oxide is a gas formed in the body by the breakdown of L-Arginine to L-Citrulline through an enzyme group called Nitric Oxide Synthase (NOS). Although NO2 is used for many purposes, it’s ability to increase blood flow will be discussed in this article.
These three claims are largely based on the assumption that an increase in blood flow to muscle tissue will enable users to experience the claims that supplement companies put forward.
Obviously there are many other variable factors that can influence your muscle mass growth and strength gains, for example your general diet and training.
So the claim is that if your diet and training are in place, taking a NO2 supplement will enable your body to build more muscle mass that the same diet and training regime without the nitric oxide supplementation.
There is absolutely no doubt that NO2 supplements increase blood flow. Just ask anyone how has taken a nitric oxide supplement and they will tell you blood flow is substantially increased.
But does this blood flow actually produce the results that are claimed?
Or is it mostly a mental advantage from feeling the pump!
Vasodilation is the process of a relaxation of blood vessels, allowing them to carry more blood to and from working muscle tissue.
In short, it’s widening of blood vessels!
Vasodilation (to high levels) is triggered by the onset of exercise as the need for oxygen and nutrients is heightened during this time.
High levels of nitric oxide aid in the conversion of an enzyme (GTP) into another (cGMP) which serves as an important messenger to, amongst others, the relaxation of smooth vascular muscle in order to create vasodilatory effects. Therefore, if levels of nitric oxide are inhibited vasodilation may not occur to the extent that allows maximal performance.
In essence, vasodilation occurs when high levels of nutrients need to be transferred into muscles for energy production, which results in better performance and growth!
Vasodilation itself is highly influenced, and limited by the amount of NO2 that is available as it has been observed that a limited production of nitric oxide can lead to vasoconstriction.
It can be suggested therefore that if we can enable the body to produce ample amounts of nitric oxide, proper levels of vasodilation can occur, enabling the body to transport ample amounts of nutrients to working muscle for maximal power output.
Or that NO2 helps our body to absorb more nutrients from the foods we eat which = MORE GROWH!
Most ‘NO2’ supplements on the market currently use ingredients such as
As nitric oxide is produced by the conversion of l-arginine it can be supposed that supplementing with l-arginine will have an effect on NO levels. However the evidence as yet shows no correlation between oral arginine supplementation and nitric oxide levels.
Unfortunately l-arginine concentration does not directly affect the rate of nitric oxide production.
Citrulline, the amino acid that l-arginine is converted into in the NO2 conversion process has actually be shown to have a greater effect of nitric oxide levels with oral supplementation. However these amino acids alone do not seem to have a direct effect on nitric oxide levels.
Insulin is an incredibly important hormone that allows nutrients, including glucose to be transported to muscle cells and has been shown to be a regulator in vasodilation and blood flow.
It is important to discuss insulin levels as it has been studied that the effects of insulin on vasodilation are dependent on insulin sensitivity i.e. how much insulin can be released when carbohydrates are ingested.
These studies have concluded that nitric oxide production by insulin can decrease in people that are insulin ‘resistant’ rather than people that are sensitive to the effects of insulin release.
It can be extrapolated that a heightening in insulin levels can produce hyper vasodilation and in fact, this has been shown in resulting studies.
In fact the products mentioned earlier that are used in many nitric oxide products do increase insulin sensitivity in the body, therefore they do increase vasodilation but through heightened levels of insulin rather than a direct effect on l-arginine conversion.
Insulin has a linear relationship with the ingestion of carbohydrates; if large amounts of carbohydrates are eaten larger amounts of insulin are released.
Therefore many powdered NO2 supplements will combine their ingredients with simple fast acting carbohydrates such as dextrose in order to increase vasodilation and ‘the pump’.
These carbohydrates are shuttled to muscle literally forcing the carbohydrate into the cells and filling them up like a balloon creating a larger muscle mass.
Powdered products are usually taken pre-workout only as supplementation of simple sugars is not recommended at any other time.
Nitric oxide pills do not contain the sugars and will produce a slower effect on vasodilation by increasing your insulin sensitivity. Therefore carbohydrate ingestion is recommended around your workout to allow for the greatest chance of vasodilation trough insulin use.
Earlier the three most common claims of the supplement companies were mentioned and in general it can be concluded that NO2 supplements can produce those results (obviously there are other factors that can influence this). If vasodilation occurs with an increased insulin response from supplementation of NO2 products it can enable users to gain better results from supplementation.
Article Source: http://EzineArticles.com/expert/James_A_Hart/438988
Thomas Edison once said, “I have not failed (to invent the light bulb). I’ve found 10,000 ways that don’t work.”
I have to admit that’s how I felt on my quest to get a six pack. I believe I tried 10,000 things that didn’t work! Imagine this: I first wanted to get a six pack at the age of 14. But I didn’t get one until the age of 27. You ask, what could have gone wrong all those years?
I will cover the five mistakes that I made which seem to be common among my fellow six-pack seekers. If you are on the quest to get a six pack, make sure to read all 5 traps to avoid so you can get to your goal faster. Learn from my mistakes so you won’t make them too. You will thank me for it.
Saying to yourself, “I will eat whatever I want. I will just train harder at the gym.”
This was my mentality during my high school days. I ate cereal and milk, processed foods from the supermarket, cupcakes, and pretty much anything that was available. But I tried to justify it by saying, “Hey, I do work out several days a week. Things will ‘balance themselves out.'”
Let’s just say that things don’t balance themselves out that way, at least when it comes to getting six pack abs.
So what happened? Sure, I got big biceps and triceps from all the working out, but a six pack? No way. More like love handles.
My advice: By improving your diet, you can commit less time to working out and actually get six pack abs faster than you think!
When I stopped eating cereal and milk, processed foods, and other junk I was able to cut my body fat % down to 10.57% with modest 45 minute workouts, 4 times per week.
Doing situps and crunches
Relax. You don’t ever have to do another situp or crunch ever again.
I have verified this trap from numerous sources including Men’s Health and the Fat Loss Code. While it seems like doing situps and crunches would help you get a six pack because you feel your abdominals burning, this method of exercise does not increase the visibility of your abs.
When I was 14, this was one of the first things I tried out. I did hundreds, maybe even thousands of situps and crunches. But the bottom line is, you cannot get a six pack to show unless you reduce your body fat percentage. Then and only then would it make sense to do any type of ab targeted exercise.
My advice: Do full body exercises instead of ab targeted exercises. Squats, deadlifts, cleans, and other Olympic style lifts. They are the way to go. I know it sounds weird: Get a six pack by not working out your abs. But trust me, it works!
I used to consume a lot of processed meat, energy drinks, cokes, etc. But one day I was listening to self-help guru Tony Robbins “Get the Edge” audio program and in one of the sessions he talks about the acid vs. alkaline diet.
Our blood is naturally slightly acidic. But when we introduce highly acidic foods into our system, our blood acidity level becomes more concentrated and the body begins storing fat around our vital organs to protect them.
If we are to expedite getting rid of excess fat in our bodies then, we have to make sure our bodies aren’t in defense mode to guard against acidity. We have to eat more alkaline foods like green vegetables. In that way, our body is closer to the ph level is should be at (slightly acidic).
My advice: Avoid energy drinks, carbonated beverages, sugary fruit juices, and other processed meats.
Drink plenty of water to flush your system of toxins and eat plenty of leafy greens, fruits, and vegetables.
Wasting money on supplements
It would be wonderful if there was a magic supplement that could guarantee six pack abs. But most supplements are just expensive urine. And all of them are unnecessary to get six pack abs.
Another bad thing about supplements is that the supplement market is not regulated by the food and drug administration.
Who knows what is actually in these powders and pills?
Speaking from personal experience, I had to throw away a big 5 pound bag of protein that I was using because I read in Consumer Reports (September 2010 issue) that it contained more than trace amounts of arsenic, cadmium, and other metals that can be toxic to the body.
And this is stuff that I was taking every day before and after my workouts. Scary.
My advice: Try to minimize the use of supplements. Taking a multivitamin is a good idea. Beyond that, drinking low-fat, low-calorie 100% whey protein before and after your workouts can help you build lean muscle. Don’t buy fat burner pills. (by the way, the protein I use is Optimum Nutrition Gold Standard 100% Whey).
Too much cardio.
Yes, I have been guilty of too much cardio in my lifetime. I was a cross country and track runner in high school. I also used to think that running miles and miles at the community park was going to help me get a six pack.
The truth is, while cardio is great for cardiovascular health and promoting cellular health by increasing oxygen to blood cells, it might be counter-productive to getting a six pack if done in excess.
Mike Geary uses a great illustration in his ebook. Think about the difference between the body of a sprinter versus an endurance runner.
“Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking.
Now which would you rather resemble.?” (Mike Geary, The Truth About Six Pack Abs ebook, page 91)
My advice: Spend less time doing boring cardio exercises and more time doing full body workouts and sprints. You will develop more lean muscle that way, essentially turning your body into a fat burning machine by boosting your resting metabolic rate or RMR.
In closing, I think that it’s worth noting that although I found 10,000 ways not to get six pack, I learned a lot in the process. And hopefully this information will be of great benefit for you.
Best wishes to all of you in your quest to get a six pack. Remember: when diet comes first, training comes easy, especially when it comes to getting a six pack!
Mike Powell is an entrepreneur and fitness enthusiast from Houston, Texas.
Article Source: http://EzineArticles.com/5269039
With summer upon us many men want good abs and would like to know what is the fastest way to get a six pack.
Whether it’s to get back in shape, impress that hot girl you’ve been after, or be the ultimate icon on your summer beach holiday, nothing oozes masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.
Getting a six pack is one of the ultimate fitness symbols as it shows dedication in all aspects of your training. Weight lifting on its own may get you big arms, but it’s not the fastest way to get a six pack, so you’ll need a different approach if you want to get chiseled bullet-proof abs.
What’s great about good abs is that you don’t have to be a huge bodybuilder to get it –
look at Bruce Lee…he was a small guy by bodybuilding standards, but he had abs like marble.
By getting a six pack, you’ll not only look like an Adonis, but you’ll feel the benefit in so many ways, because your abdominals support your torso. By training your six pack you’ll improve your posture, standing straighter and thus taking more pressure off your back muscles, thereby preventing future injuries and back problems later in life.
So let’s get started…here are 3 tips on the fastest way to get a six pack.
The first and most important thing to do if you’re looking for the best way to get a good abs is to change your diet and burn that excess fat right off.
The importance of this step is often overlooked and so ultimately leads to frustration and failure.
It doesn’t matter how many crunches you do or how many hours you spend busting your butt in the gym, if you’re eating junk or not focusing on shredding your excess belly fat, you’ll never get the six pack that turns heads.
You can have the best and hardest abs in the world, but if they’re covered in a layer of fat, there ain’t nobody that’s gonna see them.
So tip number 1 is eat right, and control your calories and follow a flat abs diet. You should be looking to create a caloric deficit, where you take on less calories than you burn.
Food choices are really important here as you want to feed the machine that is your body, but you want to give it the right fuel, in the form of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and plenty of lean proteins like chicken breast and good quality organic free-range beef.
The second thing you have to do if you’re looking for the fastest way to get a six pack is to exercise your abdominals.
A solid exercise program including weight training will be important here. Even when you’re exercising another part of your body, focus on keeping your abs tight as you’ll get an extra training boost from this.
An example is while doing the chest press exercise…if you keep your abs tight throughout the exercise, you’ll avoid the possibility of injury, tighten your abs, and improve your technique on the exercise.
So, you’ve watched what you eat and cut out excess fat, you’ve been working your ab area, so now is the time to reveal all! It’s fat burning time!
Cardio exercise is the best way to burn off the excess fat on your body, and reveal the amazing six pack underneath. This is where the pros get the “cut” look that is so impressive.
Have you ever seen those skinny guys who don’t work out, don’t have any muscle but have a six pack? Well, it’s ‘cos they have low body fat. Cardio will help you do that, but with your better diet and exercise routines you’ll blow those guys out of the water!
Obviously running, cycling, swimming, and high intensity sports like basketball, tennis and soccer that rely on short quick sprints are top of the list as cardio exercises.
But the key to all of them is reaching what is your “fat burning zone”. This is the point at which your body seriously begins to burn the stored fat reserves and reveal your super six pack.
The Karvonen formula is used to work out your own personal fat burning zone, based on heart rate, age etc. Most gym equipment will show you the heart-rate etc, you should be aiming for to achieve your optimum fat-burning zone, but working it out on your own will come in handy. There are many Karvonen calculators on the internet that are free to use.
There you have it the there best tips to get good abs fast and easy. If you need more info that will help you get a six pack fast then check out my partners website.
Article Source: http://EzineArticles.com/1370781
If building muscle mass is a goal of yours, this is your lucky day because I am about to simplify the process down to 3 easy to follow steps.
The challenge of building muscle mass in this day and age is there is so much bogus information floating around out there that it is difficult to know what is fact and what is fiction.
You start to follow one piece of advice and when that doesn’t work you move on to the next, and the vicious cycle begins.
As I pointed out earlier, building muscle mass can actually be broken down into 3 simple to follow steps, so let’s get to them.
The first step in building muscle mass is having dedication and the proper mindset to start with.
Without this, you’re destined for failure. Your probably asking yourself this question right now, “Sure, that’s easier said than done”. Guess what, you’re exactly right.
However, there are many ways you can help get yourself into the proper mindset to succeed in your muscle building endeavors.
The first thing you must do is set goals for yourself, but make these goals specific.
Don’t just write, “I want to build muscle mass,” but instead write, “I want to build 8 pounds of muscle mass in 1 month.”
You will feel much more compelled to work towards that specific goal than for the more general one. Once you have written your goals, post them in a place where you will see them everyday, and be forced to read through them. This will keep you focused on a daily basis.
The day-to-day process of building muscle mass can become mundane, so it’s important to have a strategy to raise your intensity level before entering the gym.
Visualization is a great tool to use to raise your focus and intensity.
Throughout your day or before you workout, visualize yourself having success in the gym. That may be you see yourself finally getting that 7th rep of 235# on the bench press on your last set or reach a new max on the squat.
Whatever you visualize, be very specific. Visualize every detail about the situation. The more detailed you can be in your visualizations the more success you will have with this technique. Pro athletes in every sport utilize this technique to reach their goals, so there is no reason why you shouldn’t be using it either.
Building muscle mass can be achieved while training by yourself, but it is much easier to maintain your focus and dedication if you have a training partner that is counting on you being at every workout.
The trick is picking a good partner because if you pick a bad one this can have negative effects on your muscle building quest, as well. The most important thing you must look for in a partner is that they have the same dedication and desire towards building muscle mass, as you do.
These techniques should help you maintain your motivation towards building muscle mass. Now that you have step 1 mastered, let’s move on to step 2.
The second step in building muscle mass is to follow a proper weight lifting program.
If you do a search on any of the popular internet search engines, you can easily find a dozen or more weight lifting programs that all claim to pack pounds of muscle on your frame.
Some of these programs may work, but many do not because they forget to focus on one simple principle. In order to build muscle mass, you must build strength.
I didn’t think so. As your strength improves, your muscles adapt by growing bigger.
The best way to increase your strength and therefore build muscle mass is to ensure the core of your weight lifting program consists of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc.
These lifts will allow you to lift the maximum amount of weight which will in turn recruit the most muscle fibers resulting in greater improvements in strength and muscle mass.
To achieve the greatest improvement in strength and therefore muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This rep range has been shown to maximize strength and muscle mass gains.
Now that you know how to develop a proper weight lifting program for building muscle mass, it is time to move on to the last and final step.
The third and final step in building muscle mass is ensuring you eat correctly to maximize your muscle building potential.
Without proper nutrition, you will never reach your full potential. You must feed your muscle with enough nutrients for them to grow.
In order to build muscle mass, you have to create a calorie surplus of between 300-500 calories above your maintenance level. This simply means you must eat more calories than you burn, so there is enough energy left over for building muscle mass.
The simplest method for calculating your caloric requirements is the basic multiplier.
For this method, you simply multiply your bodyweight by 17-20 to give you the amount of calories you will need to consume to create a calorie surplus within your body. This will work fairly well for the majority of people with average body types. There are other methods, but they are beyond the scope of this article.
The timing of your meals is also very important because you are going to need to eat every 2-3 hours your awake for a total of 5-7 meals per day. According to this each meal should consist of approximately 40% lean protein, 40% complex carbohydrate, and 20% fat.
Your muscles require protein to grow, so eating every 2-3 hours ensures that there is always a good supply of protein to fuel muscle growth and keep you in an anabolic (muscle building) state.
If you don’t supply your body with all of its protein requirements, it starts breaking down your muscle tissue to get this protein, which is exactly what you don’t want to happen.
I hope you can see that nutrition is a vitally important component of building muscle mass.
Well, there you have it. These 3 steps of dedication, proper weight lifting program, and proper muscle building nutrition are all that is required to start building muscle mass. Now all you have to do is hit the gym and put what you’ve learned here about building muscle mass to use. Good luck!
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To answer this question, you first have to learn how the process of building muscle mass goes.
The process of body building seems easy. All you have to do is lift weights, eat the right nutrition and take the best muscle building supplements, right?
There comes a time when you’ll hit a plateau, but you can snap out of it with the help of supplements, too. So how do your muscles work and how do supplements boost their growth?
Type 1 muscle fibers are in-charge when you perform endurance exercises, while type 2 muscle fibers are large muscle fibers that help with your muscular strength and size when you’re strength training.
Your muscles grow if you damage your type 2 fibers through weight lifting and applying enough tension to activate your satellite cells.
These cells are located on top of your muscles and they aid in growing, maintaining and repairing your muscles. Doing heavy lifting activates your satellite cells.
When you lift heavy weights, micro tears form in your muscular fibers which then results to the production of satellite cells where they proceed to damaged areas in your muscles. Satellite cells utilize protein substances from your nutrition storehouse to strengthen and thicken your muscles.
Supplements for building muscles have been developed by scientists to enhance this muscle growth process. These supplements work on your energy, hormonal and nutritional systems for faster bodybuilding. What are the 3 best supplements for building muscles?
The 2 types of these supplements for building muscles are testosterone boosters and growth hormones. Testosterone is a naturally-occurring hormone in the body and it helps in improving muscle-protein synthesis.
What testosterone boosters do is increase your testosterone levels because its production may be hampered by certain factors.
Growth hormone supplements, on the other hand increase your body production of growth hormones so that you’ll build muscles. Aging and high training loads diminish your GH production that’s why you need a boost through supplements.
The most effective energy supplements for muscle building are caffeine and creatine. You have to be wary because some energy supplements induce weight loss which may go against you muscle building gains. You therefore have to stick to caffeine and creatine energy supplements for building muscles.
Caffeine is the pick-me-up substance in your coffee. It blocks the brain chemicals that encourage sleep. When you take caffeine supplements, you’ll have faster heart beat, your airways open and blood flow to your muscles increase.
Caffeine supplements improve your muscle building workouts. Take it before strength training and you’ll do more reps. It enhances your overall strength. Training harder becomes more possible with the help of caffeine supplements.
Meanwhile, creatine supplements boosts your amino acids supply. It’s easier to do a few extra reps with the oomph provided by creatine, thereby helping you to grow stronger and bigger. Your muscle cells become hydrated and in turn hastens muscle recovery and growth.
These supplements are taken to augment your diet. You can’t supplement your way to good nutrition alone. Supplements have to go with a healthy diet.
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Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” I had not heard before. It got me thinking about Vince.
Back when I first started bodybuilding I bought all of Vince’s courses. I read every article he wrote for MuscleMag International, too. That cantankerous old guy was way ahead of his time!
He really knew all the secrets to building a great physique fast!!
I’m almost reluctant to share this secret with you.
It is so simple and easy I’m afraid you might blow it off as a bunch of BS.
Vince was a believer that in order to grow, you need to keep your body in a “positive nitrogen balance.” This means protein (the only nutrient that contains nitrogen) should be constantly available in your bloodstream.
When you eat a meal with protein, your body breaks the protein down into amino acids. These amino acids are only available in the bloodstream for a few hours. If you don’t get some more protein in there within two to three hours, you’ll be in “negative nitrogen balance.” This means your body is using and excreting more nitrogen than it is taking in.
In order to prevent that from happening, you need to keep a constant source of high quality protein coming into your body.
These are foods which contain the protein and nutrients you need but don’t contain a lot of excess carbohydrates and calories that take up a lot of space in your stomach, allowing for frequent feedings.
He was not a believer in stuffing a bunch of food down your throat to bulk up and gain a lot of weight.
He used to say, “How much do you think an extra inch on your arms is going to add to the scale?”
So Vince had his students take protein powder mixed with cream, raw fertile eggs, amino acids and… (drum roll. please)…
Vince had many students gain an inch on their arms within 30 days simply by taking 3 to 5 liver tablets every hour. This insures a positive nitrogen balance without excess carbohydrates and calories.
Stories from some of the old timers telling of phenomenal gains being made on 100 plus liver tablets a day are very common.
According to Vince, desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin.
In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. In a nutshell here’s how this occurred:
Dr. Ershoff took three groups of rats and fed them controlled diets for a twelve week period.
Then the doctor placed the rats one by one into a drum of water of which they could not climb out. It was either sink or swim… literally!
The rats that had the desiccated liver added to their diets swam almost 10 times as long as the other two groups!
As far as I know, no other supplement has even come close to liver in improving endurance.
So take old Vince Gironda’s advice and try adding desiccated liver to your supplement program. The addition of only 8 to 10 desiccated liver tablets per meal for five meals per day can make a tremendous difference in your condition.
This simple-but-effective supplement program will add approximately 65 grams of the highest quality protein to your daily intake.
Build Muscle Mass With The “Cell Expansion Protocol” by Ben Pakulski who is well known in bodybuilding circles,
This step-by-step guide teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique…FAST!