Monday Muscle - Muscle Building Tips: Do's and Don’ts

Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottom line is to workout in the right direction and not to harm your body. Here are some Do's and Don’ts for Muscle Building.

Muscle Building Tips: Do's and Don’ts

1) Popping a pill to reach your health and fitness goal is not the answer!

Popping pills is not the answer

Results are temporary and effects the body adversely in the long run.

2) Remove the tag " Short cut" from your workout schedule. There is no such thing as quick-fix. Dedication and hard work hold the key for MUSCLE BUILDING.

3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.

4) Don’t go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement.

5) Supplements shouldn’t be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements at http://www.weightloss-health.com/Supplements.htm

6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet.

The right diet can be key

Always ask your trainer to write down a diet schedule for you.

7) Give rest to your body between two sets, say for two minutes.

8) Not work on more than two muscle groups at a time. Train those muscles in a group which work with each other. This technique has proven to be effective. For e.g: Chest and Triceps or biceps and backs.

9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.

10) Last but not the least, Don’t be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.


Source: Jasdeep Singh Free Articles from ArticlesFactory.com

Monday Muscle - 9 Reasons You Are NOT Building Muscle - Bodybuilding Errors

Building muscle is not easy. If it was, everyone would be walking around muscle-bound. The task of adding muscle to your frame requires work, and many times factoring in meticulous details.

If you've been pounding the iron every day, doing set after set and repetition after repetition and are showing absolutely zero results, you are probably making some costly mistakes just like many other bodybuilders.

This article is to identify and tackle each bodybuilding error to ensure you are building muscle. When you eliminate the obstacles, you start making progress.

If you are ready to start making muscle gains, then read on...

Bodybuilding Error #1: No Starting Point 

Many bodybuilders fail to show any progress when embarking on a new weight-training program because they have absolutely no idea of where to start. Before beginning a training program you need to first assess your physique. What are your strengths and what are your weaknesses? Which body parts need to be brought up to speed or balanced out?

Bodybuilding Error #2: Tackle Plateaus Immediately 

Often time's, bodybuilders have a small growth spurt and then it stalls dead in its tracks. When this occurs they have no idea how to continue to produce gains. Hitting a plateau is not a detriment; it's a red flag to tell you to change something in your program. This could mean more calories, more rest, or a simple change in training. Heed the warning and make changes when necessary.

Bodybuilding Error #3: Failure to Track 

Track your progress

Most bodybuilders don't know how to track their progress, or they neglect to track their progress. Often times, bodybuilders fail to have a structured system to follow to evaluate and gauge their progress. Without a roadmap, you are headed down a dead end road.

Bodybuilding Error #4: Neglecting the Weakest Link 

It's common among bodybuilders to train their strongest body part more because it feeds their ego. Those who don't train or those who fail to put 100% into their weak body parts are doing themselves a great injustice, which can create imbalances.

Bodybuilding Error #5: Supplement Reliance 

Many bodybuilders get a condition called supplement-overload. This is simply taking too many supplements in hopes to build a superhuman body overnight. There are a few key supplements that help to build muscle. Knowing what supplement to take and when to take it can make all the difference in muscle gains. Overloading on the latest supplement trend will only deflate your wallet.

Bodybuilding Error #6: No Intensity 

I see a lot of bodybuilders lacking intensity. Anaerobic intensity is not high-volume training. Training intensity is the poundage and force used. When you fail to challenge your muscles, your body will fail to grow.

Bodybuilding Error #7: Information Overload 

It's common for bodybuilders to be in a whirlwind of excess information. Information overload is having too much information and not having the slightest idea of how to implement any of it. Building muscle is not complicated. Go back to the basics, train, eat, rest = growth.

Bodybuilding Error #8: Poor Form 

Bad form is another major mistake made among bodybuilders. Many bodybuilders are ego lifters. The weight they try to push is so much that proper form is missing, which can cause injury.

Bodybuilding Error #9: Fear of Carbs 

Carbs can be your best friend

Shunning the carbs is a major muscle-building error. Carbs are stored in the muscles as muscle glycogen. This is the fuel for weight training. Without the proper muscle fuel you will be in a muscle wastage state. You can eat protein until it comes out of your ears, but if you don't have glycogen stores, you won't increase your strength or muscle gains.

Conclusion 

This is just skimming the surface of bodybuilding errors. However, if you can avoid the above you can maximize muscle gains and strength levels far beyond you ever imagined.

To be a success you have to keep yourself and your ego in check. Keep in mind your goal is progression, not perfection. If it means taking a few days off of training, so be it. Sometimes, taking a step back can put you two steps ahead.

Article Tags: Building Muscle, Bodybuilding Errors, Muscle Gains, Many Bodybuilders

Source: Free Articles from ArticlesFactory.com

Monday Muscle - Do You Believe These Muscle Building Myths?

As a professional strength coach I sometimes get asked some pretty strange questions on training. It’s become pretty clear to me that the general public is misinformed on a lot of issues that relate to muscle building and training for muscle growth.

Whether this poor information gets passed on through bodybuilding magazines, friends, or supplement companies is anyone’s guess. All I know is that these myths about training for muscle gain are harmful to your progress.

I am going to dispel some of the more common myths here. If you currently believe in any of these myths then it’s time to change!

Myth #1: More is better

Use the right amount of exercise

Whether it’s more protein, more creatine, or more workouts, it seems that people have a tendency to take a good thing and overuse it. This is a symptom of our culture of excess, which is especially present in the bodybuilding community where everyone wants to build as much muscle as possible.

Unfortunately life doesn’t work like this. Just because eating 200 grams of protein a day gives you good results doesn’t mean that 500 grams will give you great results. In the case of protein, there is a definite limit to what your body can utilize to build more muscle. If you aren’t on steroids there is no way that you need 500 grams per day.

I hear the same type of thing with creatine. Five grams of creatine everyday will give you good results, but increasing the dose to 15 or more grams per day won’t give you any additional benefit since there is a limit to how much creatine can be stored in your body.

The same goes for your workout schedule. If you’re working out 3 days per week and getting good results, this doesn’t mean that 6 days per week will bring you twice the results. Keep in mind that muscle growth occurs while you are resting. For most people training 6 days per week will not allow for enough recovery time between sessions. This leads to a plateau in strength and muscle gains. 

Myth #2: Supplements are the answer

Solid nutrition leads to solid results

No one ever comes right out and says they believe supplements are the answer, but based on the number of questions I get about which supplement to use I know this is the case for many people.

The fact of the matter is that your training and nutrition programs are going to bring you 95% of your results. That’s a hard pill to swallow for a lot of people (pun intended). Properly executing a solid training and nutrition program will never be as easy or cool as taking the latest miracle supplement, but the results are always better.

If building muscle were really as easy finding the right supplements don’t you think everyone would be huge and muscular already?

Listen, if 95% of your results come from your training and nutrition program, don’t you think you should invest some money in a good one? Here’s an idea, give up your supplements for a month and spend that money on a professional training and nutrition program. This investment will give you a much better return on your money than any supplement, but it will never be as cool or sexy. 

Myth #3: Your genetics are to blame

I get this all the time from the skinny guys. They tell me that it’s impossible for them to gain weight no matter what they do. They tell me how they eat thousands of calories and train hard, yet they don’t gain an ounce. They may as well resign themselves to being skinny because they don’t have the genetics to build muscle.

This is not true! Sure, some people are more genetically gifted in the muscle building area than others, but we all still have the same basic physiology.

When I look at these guys’ training and nutrition programs I can usually spot at least 10 huge mistakes that are holding back their gains. They think it’s genetics, but really it’s the actions they are taking.

These guys need to stop using genetics as an excuse. What they need is an objective observer to put together a training and nutrition program that is suited specifically to their needs.

As one of my trainees once told me, "The better I eat and harder I train, the better my genetics get."

Article source: Anthony Schwartz

Monday Muscle - Boost your T levels

Interesting FACTS : 4 Tips For Naturally Increasing Testosterone Levels Today

There're a lot of different ways that you can increase levels of testosterone today. Some people look for shortcuts that are dangerous, and that's not a good thing. When you seek out natural solutions, you will find the root of the issue and build a great momentum moving forward. If your goal is to increase health and wellness, then you will no doubt want to try these following tips. These are natural options that will help you move forward. Some things may seem harder than others, but if you seek out long-term solutions, you will find the benefits will manifest for longer than by going the synthetic route.

Increase Your Exercise Levels

Dumbbells or barbells - the choice is yours

The first thing that you can do is simple, exercise a great deal. Increase your exercise levels in an extreme manner. This means that you should look for higher intensity options. Intense workouts increase the body's circulation, heart rate, and builds muscle properly. Not only that, you will find that glandular secretions rise, including testosterone. Push yourself, as an athlete would push themselves for professional leagues, and you'll see major gains.

Weight Lifting and Training

Here is something that you should be looking into as a whole. Don't just go with cardiovascular exercise. Focus on weight lifting as well. Strength training is going to help you not only build muscle, burn fat, and get healthy, it's going to push levels that you need to increase natural production of testosterone. This takes time, of course, but just keep pushing weights, and you'll find that you'll feel the increase sooner than later.

Away Sugar In The Diet

Sugar doesn't help the body and diminishes your results. Throw away sugar content in your diet. That means that you'll want to focus on eliminating certain foods that only break down into sugars. If you can't eliminate this completely, start to scale back drastically until you can replace them. Sugar is going to stifle your progress.

Boost Your Protein Supplements

Protein supplements can help you along

One of the most important things that you should do in regards to trying to increase your levels is to increase your protein. You should focus on amino acid increases. This includes quality protein supplementation, as part of your routine. There's a lot of discussion as to what's going to be best here, but you can start with whey protein to get you moving forward.

As you can see, there are a few things that you can do to increase testosterone. If you can boost this element in the body, you will find that building muscles will become a bit easier. Through strength training, interval exercise, and weight lifting, your body will utilize the elements that you're putting into it, and will rise through the right areas you're looking for. It's important that you not only work on these tips, but you should also eat a balanced diet with enough calories to burn through your workouts, and a boost of supplements to assist your body's natural resources. Done right, you'll see results manifest in due time.

There're a lot of different ways that you can increase levels of testosterone today. Some people look for shortcuts that are dangerous, and that's not a good thing. When you seek out natural solutions, you will find the root of the issue and build a great momentum moving forward. If your goal is to increase health and wellness, then you will no doubt want to try these following tips. These are natural options that will help you move forward. Some things may seem harder than others, but if you seek out long-term solutions, you will find the benefits will manifest for longer than by going the synthetic route.

Article source: http://www.articlesbase.com/mens-health-articles/interesting-facts-4-tips-for-naturally-increasing-testosterone-levels-today-7382712.html

Monday Muscle - Peptides.

All You Need to Know About the Best Peptides

The fitness world is abuzz with the use of peptides today. With such a variety of peptides being manufactured, it can be daunting to choose the best peptides. . You can choose them based on the task they perform. Peptides are available for a number of things like fat loss, enhancing athletic performance, bulking up and so much more. However, what really are peptides and how do they do all this magic? This article outlines what they really do and how using peptides can enhance your fitness.

What are peptides?

They are a compound of amino acids and are almost a protein but not quite. Anything that has less than 50 amino acids is known as peptides although it is not a rule. They perform a number of functions. Some act as neurotransmitters and many like hormones as well.

Female fitness

Peptides’ contribution is an essential part of the human growth hormone. People seeking to achieve muscle growth need to attain a high amount of peptides. While performing important tasks like helping the body recover from injury and maximizing fitness, peptides production can fall short when pursuing athletic goals.

Peptides for Body Building

Amino acids and supplements form an essential core of body building. However, the use of peptides has only recently picked up. They hold a lot more advantages then steroids. Firstly, they are smaller and the body does not need to do a lot of work to break them down. They are also known to be a lot more stable and thus beneficial. So how do you source the best peptides?

Buying Peptides

The internet is one of the largest channels for buying peptides only. You need to find the most reliable source and the best peptide company to make your cycle effective. A number of healthcare companies focused on creating health supplements and other products offer customized peptides. However, it is important to ascertain the authenticity. Ensure that the company is registered and licensed to bring out peptides and steroid supplements. Also make sure they have the experience of working as a healthcare firm and manufacturing a variety of products. The company you choose to source your peptides from needs to have a state of the art research process. You can even get your peptides customized according to your needs.

An ISO 9001-2000 company should be a preferable choice. It ensures that not only are you getting what you pay for but also from a reliable source. Peptides are becoming increasingly popular in the body building world. This is the right time to choose a company to buy research peptides from. Their use is slated to increase in a variety of fields and the demand is about to soar. With this, it is necessary to ascertain that you buy the right product. Peptides are an effective component for body building. Using the right variation and quality product ensures that you are able to achieve your fitness and athletic goals. Remember your health is your biggest asset. Put your fitness aspirations only into the best hands in the business.

By: Mr.William William Llewellyn

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How to go about a low carb plan

Begin With a Low Carb Diet Plan

Once you are fully convinced that you need to shed off some weight and you have decided that low carb diet plan is the way to follow, you have passed the most difficult part. The remaining aspect is just to get started. Let us see what you are supposed to do for the first days of the low carb diet plan.

The first day should be characterized by making some concrete decisions. These decisions include first deciding to shed weight and then deciding that low carb diet plan is the means for shedding this weight. The next decision will be to select the diet plan that you will follow amongst the three popular plans. These are; Glycemic Index low carb diet plan, South Beach low carb diet plan, and the Artkins low carb diet plan.

Regardless of the plan you select, the ultimate goal in taking in the carbs is to lay off additional weight and excess fat from your body. Thus, on day one, make decision on the diet plan to follow and cognize yourself with the working of the particular plan you have selected.

Day two will be specifically for making preparations and planning. The first activity on this day is to sweep clean the cabinet, fridge, pantry and freezer. Discard or give out foods with excess sugar content as they are exempted in your low carb diet plan.

Certain foods will not be permitted in the diet plan to guarantee its success. However, the foods will be allowed after a few weeks in the plan. The next thing is to list and buy the things you will be consuming roughly for the next one week. In the list you may have meals, liquids and snacks, but you should ascertain that they are allowed in the plan.

Day three will signify the start of the new diet plan as you will start consuming the plan’s specified foods. You should try to make sure that you start the diet plan early in the morning. This will help you see that you are committed to the plan rather than feeling like it is an impulsive decision. To commit to the plan, ensure that you have cooked food as lack of it may cause you to compromise and jeopardize you weight loss efforts.

The following days in the plan may be seem endless and might not be the best. Constant starch and sugar cravings, headaches, sluggish feelings and mild dizziness will be the order of the day. The symptoms may be the result of your body trying to clean excess starch and sugar reserves that had piled in your body. The prevalent experiences may also be a result of withdrawal of the normal sugar that your body had been getting. It is advisable to take in pre-cooked foods at the early days of low carb diet plan as they are readily available when you are feeling like quitting especially when your body starts feeling unwell.

Article Source: Vikram Kumar http://www.eArticlesOnline.com

Ten Most Frequently Asked Questions About Weight Loss - part 6

6. Are over-the-counter weight loss supplements helpful?

Weight loss supplements can be prescribed by a doctor or bought over the counter in many stores. Prescription weight loss drugs are used to treat obesity, while over-the-counter supplements are generally used for cosmetic weight loss. Non-prescription weight loss supplements include herbal weight loss pills, fat-burning pills, and many other diet and sports supplements.

Most clinical tests for weight loss supplements only last for a few weeks. For this reason, long-term benefits and side effects are often unknown until consumers get hold of a product and begin to use it for months at a time. The human body adjusts quickly to the effects of many weight loss pills, which is why many consumers may notice that a weight loss supplement may only work well for them for a few weeks.

Because weight loss supplements are often used to reap benefits quickly and with little effort, many consumers do little to change their lifestyle while using weight loss supplements.

For this reason, even those who see somewhat dramatic weight loss results might find that they gain the weight back over time. This is because achieving long-lasting weight loss requires that a person change their entire lifestyle. Crash-dieting for a few weeks may help you achieve your goal weight at first, but clinical tests show that in the long run the only way to maintain a healthy weight is to have a healthy lifestyle. This means eating properly and exercising regularly. Walking, hiking, dancing, and swimming are just a few of the activities that can help you lose weight and maintain weight loss.

A genuine candidate for weight loss supplements is a person who is seriously obese to the extent that it affects their health and their daily life. In these situations, the risks of obesity often outweigh the risks of using a weight loss supplement. This should be a person who is ready to commit to a lifestyle of healthy eating habits and regular exercise.

It is important to always talk to your doctor before using a weight loss supplement. Your doctor should know your medical history and perform a medical exam to determine your current health needs.

Article Source: http://EzineArticles.com/?expert=Dr_Scott_Lewis

Raspberry Ketones The Miracle Metabolism Booster

What was once a secret has grabbed worldwide attention and that secret something is Raspberry Ketones. Why? Raspberry Ketones have become known as the miracle metabolism booster and dieters across the world are amazed with the results that the diet achieves.

The Ketones have proved to be safe for consumption and have the ability to enhance weight loss by breaking up fat stored in the cell and absorbing it into the body where the body can then easily burn the fat. When paired with a reduced calorie diet and daily activity raspberry ketones accelerate weight and fat loss efforts. Raspberry Ketones are sold in diet supplements that are formulated for maximum results.

For years, raspberry ketones have been added to foods as a flavoring and coloring and to perfumes for aroma. Life Sciences reports that when Raspberry Ketone supplements are combined with exercise, the body's ability to release and burn fat for energy during exercise is enhanced, thus, the workout becomes much more productive for slimming.

Dieters are not the only ones that are gaining from Raspberry Ketone supplements. Bodybuilders are, as well. Because Raspberry Ketone enhance fat burning the breakdown of muscle tissues to fuel exercise sessions is discouraged. The increase in fat loss helps to improve the maintenance of the muscle tissue. For the common dieter who wants to increase fat burning to get rid of those stubborn pounds, increased muscle mass is beneficial, as more calories are burned, so even for those that do not exercise the results produced by Raspberry Ketone are beneficial.

Raspberry Ketones enhance the body's metabolic rate which then helps the body to burn more calories. This is not the only benefit of Raspberry Ketones they also influence the enzyme lipases. The function of the enzyme is to breakdown fat cells, which then turns the fat to fuel for your body to help increase your energy levels.

Maximize the Results of Raspberry Ketones

Raspberry Ketone supplements go much further than that, however. They are designed to promote an overall wellbeing. Health gurus such as Dr. Oz not only enforce the supplements he, like many other authorities who suggest a combination of a well-balanced diet and exercise with the consumption of Raspberry Ketone supplements. A combination of raw vegetables, fresh fruits, chicken and turkey, seafood, low fat or no fat dairy products, whole grains, and egg whites should be part of your well balanced diet. It is important to drink plenty of water, eliminate or limit alcohol consumption and avoid prepared or process foods, fatty and high saturated fatty foods, and red meat for the best results for the raspberry ketone diet.



Article source: Mak B Smith Raspberry Ketones The Miracle Metabolism Booster http://www.sooperarticles.com/health-fitness-articles/supplements-articles/raspberry-ketones-miracle-metabolism-booster-986728.html#ixzz3bjdQk7rq