Wednesday Video - Should Women Lift Weights

Muscle Myth #1

Many women are afraid of lifting weights in gyms. Mainly this stems from a fear of putting on too much muscle and therefore looking unfeminine or the fact that lifting weights is just plain intimidating

So, should women lift weights in their exercise routine, or should they only stick with cardio? We discuss the myth of women having to avoid lifting heavy weights!

Monday Muscle - 3 Techniques to Explode Your Muscles With Weight Training

There is no questioning the fact that weight training is the most effective way to build muscle and develop a ripped body. However there are a number of lifting techniques used by professional bodybuilders and trainers to dramatically accelerate the speed at which muscles grow.

Technique #1: Muscle Failure

Training to muscle failure is one of the most popular ways to enhance your weight training to build muscle. When using traditional weight training techniques, you can start to achieve a significant increase in muscle mass within 2 months. Contrary to this, using the concept of muscle failure can help you achieve muscle gain as early as 3 to 4 weeks.

Bicep curls

The concept of muscle failure is based on the premise that when you train your muscles to maximal exertion and fatigue, you will cause an increase in muscle fibre activation resulting in an increase in muscle size at a much faster rate. To take advantage of this technique you will ensure that your final set of each exercise is completed until your muscles are completely fatigued, i.e. reach muscle failure.

First you must understand what your one-repetition maximum is. Simply put, one-repetition maximum is the maximal weight that you can lift in one repetition. After lifting your one-repetition maximum, you cannot lift the same amount of resistance or weight at that particular moment. For example if your one-repetition maximum for dumbbell curls is 60lbs it means that you cannot physically complete more than 1 repetition without switching to a lighter dumbbell.

Knowing this maximum weight is essential in planning your weight training routine to muscle failure because this will help you determine the initial weight that you need to place on your muscles during your initial set to reach muscle failure by the completion of your final set.

For instance, taking the previous example of bicep curls, if the one-repetition maximum of your biceps brachii muscles is 60 pounds, to perform weight training to build muscle using muscle failure you should start your 1st set of bicep curls with 45 pound dumbbells completing approximately 10 to 12 reps. Your 2nd set of curls would then be completed using 50 pound dumbbells, completing approximately 6 to 8 reps. Your 3rd and final set you would complete using 55 pound dumbbells. During this set however you will complete it at muscle failure, to the point where you cannot complete another rep. Since your one-repetition maximum is 60 pounds you should only be able to complete between 3 to 5 reps at 55 pounds before reaching muscle failure.

Training Technique #2: Split Training

Another approach to help you obtain leaner muscles is through the use of split training. Your muscles ability to adapt to different types of weight training overtime is the true driving mechanism behind this muscle building technique. If you plan on doing the same types of muscle strengthening techniques every time you hit the gym, there is a great chance that your muscles will quickly adapt to this routine. As soon as your muscles begin to adapt to your exercise routine, you will soon notice that you get little to no muscle gain improvement and will have reached what is known as your muscle building plateau.

A great way to avoid this while weight training to build muscle is to distribute or split the exercises that you perform during your gym sessions.

Lower body work

In one workout session, you may focus on strengthening your lower body muscles using two or three exercise routines. The next session, you may focus on your major upper body muscle groups.

The reason this technique is so powerful is that it gives your muscles the valuable recovery time required to grow. It also shortens your workout routines and allows you to intensify your gym sessions by performing only 30 to 45 minutes of muscle-focused exercises per gym visit, as opposed to 1 hour of whole body exercise.

Training Technique #3: Super Sets

The concept of using super sets for muscle building revolves around the concept of muscle co-contraction. For example, if you use your biceps muscles to lift free weights, your triceps also perform work in order to achieve this by acting as stabilizers. This is because your triceps muscles are the antagonist or opposing muscle group to your biceps. The super set technique works by targeting the agonist and antagonist muscle groups in succession when weight training to build muscle.

Even though these 3 techniques will improve your muscle gain when weight training to build muscle, other techniques such as muscle contraction holding and gravity resistance can also be used



Read more: 3 Techniques to Explode Your Muscles With Weight Training http://www.sooperarticles.com/sports-articles/bodybuilding-articles/3-techniques-explode-your-muscles-weight-training-828745.html#ixzz3redLqXnL

Fat Loss Friday - Seven Tips to Lose Belly Fat Fast

Fat stored around the waist can be a risk of developing diseases like stroke, heart disease, cancer, and diabetes. The easiest way to determine if you're at risk of developing any of the above mentioned diseases, simple measure your waist. A measurement greater than 100 cm for men and 85 cm for women is considered to be 'high risk'. But don't despair, even if you are at risk there are some simple steps you can take in order to lose belly fat fast.

#1. REDUCE YOUR FOOD INTAKE. The best way to reduce your food intake is to simply decrease your portion seizes slightly so your appetite isn’t affected.

Overweight?

You may also want to substitute certain foods that you’re currently consuming regularly with healthier alternatives. By reducing your overall food intake you make it easier for your body to create a mild calorie deficit that will assist your weight-loss efforts.

#2. CHOOSE A LOW GLYCEMIC DIET The Glycemic Index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates. Specifically, the glycemic index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose. All carbohydrates cause some temporary rise in your blood glucose level. This is called the glycemic response. And this response is affected by a variety of factors, including the amount of food eaten, the type of carbohydrates, the method used to prepare the food, as well as the degree of processing, to name just a few. The slower your body processes the food, the slower the insulin is released, and the healthier the overall effect is on your body. And it's the foods that raise your blood sugar level slowly, that you, as a person desiring to loose weight, want to eat. And there are several reasons for this. First, these foods - many of which you'll discover are high in fiber - will just keep you feeling fuller for a longer period of time. And any of you who have been on a diet can be thankful for this.

#3. REDUCE YOUR INTAKE OF CARBOHYDRATES There is no doubt that low-carb diets are effective for weight loss. They have also been shown to significantly reduce abdominal fat stores. The easiest way to reduce your overall intake of carbohydrates is to eat mainly fibrous vegetables, like broccoli, cauliflower, carrots, capsicum, tomatoes, etc., eat a moderate amount of fruits and starchy vegetables, and consume a small amount of high-density carbohydrates, like bread, pasta, rice, cereals, etc. Carbohydrate is stored in your body as glycogen and for every gram of glycogen stored, 2-3 grams of water is stored with it. Therefore, reducing your glycogen stores will result in immediately weight loss.

#4. INCREASE YOUR PROTEIN CONSUMPTION Out of the three macronutrients (carbohydrate, protein and fat ), protein is the most effective at helping you lose belly fat. There are several reasons for this.

Fish is a good protein

Protein is the most satiating food component, which means it helps you feel satisfied for longer following a meal. It also requires the most energy to be burned through the processes of digestion, absorption, and utilization compared to either fat or carbohydrate. Research has shown that a higher protein intake is related to having less belly fat!

#5. CONSUME MORE FIBER Fiber is the indigestible component of food matter. It is primarily found in vegetables, fruits, beans, nuts, seeds, and cereals. There are two types of fiber, soluble and insoluble, both of which are beneficial from a health perspective. Soluble fiber in particular is useful for reducing belly fat. In fact, in one study it was demonstrated that consuming 10 grams per day significantly reduced belly fat. Since soluble fiber slows the passage of food through the intestinal tract it can prolong the feeling of fullness and therefore, reduce appetite.

#6. LIFT WEIGHTS Weight training, also known as resistance training, is well known to be beneficial from a health and weight-loss perspective. In fact it is probably the most underestimated way to lose belly fat fast! Since weight training forces your body to build, or at least maintain your muscle mass; you can keep your metabolism elevated for longer simply because muscle is a metabolically- active tissue, especially when it is recovering from an exercise session. It is best to perform at least 3 weight training sessions per week and if you are non experienced, always employ the service of a personal trainer.

#7. PERFORM AEROBIC EXERCISE Aerobic exercise is very effective at helping you lose belly fat. Aerobic ( with oxygen ) exercise includes walking, running, bicycling, swimming, boxing, aerobic classes etc.

Exercise can be fun

It simply means exercise that involves movement for an extended period of time, i.e. greater than a few minutes, and results in you puffing, panting and sweating. Gardening, housework or lawn bowls are not considered to be aerobic exercise. While they may help to burn up a few extra calories, they certainly don’t increase your heart rate and/or breathing rate. It is best to perform at least 15 minutes of aerobic exercise every day in order to achieve the best results.




Article source: Adrian Joele

http://www.amazines.com/Fitness/article_detail.cfm/6189569?articleid=6189569

Wednesday Video - Make Your Own Fat Burners

Make your own FAT BURNERS at home, This Works!

There are a lot of fat burning pills, supplements, powders out in the market. The one thing they all have in common is promising you amazing results and they cost money - a LOT of money. 

However watch this video which can show you how you can use normal food around the house to create a powerful fat burning system at home. Make your own fat burner now and stop wasting money on pills!

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

Article Directory: http://www.articledirectoryusa.com

Source: http://www.articledirectoryusa.com/article/category/health-and-fitness/build-muscle/all-you-need-to-know-about-the-best-peptides/

Fat Loss Friday - Healthy Dinner Recipes For A Healthier You

We all are aware that we are supposed to eat healthy, what makes healthy family dinner recipes more than just a benefit. Each and every one of us wishes the best for our families. If this is so, why don’t we eat healthy as we are required to? Let us take a look at the reason as to why we always find ourselves selecting unhealthy choices and also provide some few insights on healthy dinner recipes.

No Time to Prepare and Consume Healthy Dinner

In these modern times, people are always on the move - running errands, working, participating in extracurricular activities or even driving our children tom school.

Groceries are slowly turning into food stores. With its apt and detailed options to select from, we sometimes feel tired to go and shop for groceries.

Since most of us have a few minutes to grasp a healthy dinner, we opt for fast foods which are readily available, though, we understand that they are unhealthier. More people are getting fatter and unhealthier in U.S and what we need in order to combat this pandemic is to unveil dinner recipes that can be prepared within a short time.

Fast and Healthy Dinner Choices

The market has many healthy family dinner recipes cookbooks with exactly what we need; quick and healthy dinner recipes. However, if you feel that you absolutely lack time to prepare a healthy meal, just visit a grocery store. Many supermarkets have a region where you can purchase roasted chicken and deli meats like sliced turkey. These two options are constituents of a healthy meal. Get yourself a bag of apples, a gallon of milk and a loaf of whole grain bread rather than consuming greasy fries with a quarter pound hamburger.

Healthy Dinner Saves You Money

If you have decided that fast food is not your thing, why don’t you sit down in a restaurant? With only $12 a meal, you can get enough to satisfy you for hours. With dishes such as potatoes, steak pastas and the mouth watering desserts. When you take a look at this wonderful menu, you can’t even remember the amount of sugar, fat and cholesterol you are adding to your body.

Compare the cost of this restaurant food and the one you make at home. It does not cost you $12 to prepare a meal; it is actually cost about $5 per meal. Add the time you drive to the restaurant. It is better to prepare an inexpensive healthier dinner at home than going for unhealthier foods outside your house.

How to Select a Healthy Dinner Recipe

-Utilize recipes that have low fat-content like veggies, lean meat, fruits, skim milk and whole grains.

- Pick the freshest ingredients

- If possible source those organically grown foods as they are the best for your body

The ultimate objective is to get the best ingredients that can help you make a healthy meal for your family.

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

Wednesday Video - Body On A Budget

Good nutrition is an absolute must. Duh. However eating good is expensive right? Well it doesn't have to be as long as you make the right choices.

In this video, Lee Hayward explains how to go about shopping for good, nutritious food - on a budget

(note - although aimed at body-builders the same principles apply if you are trying to get lean)