Wednesday Video - How Much Rest Between Sets? (NEW STUDY)

So you've in the middle of your set in the gym. You've got to rest between them and while you're resting before the next set you start thinking. "How much should I rest between my sets?". "Is it 1 minute or 3 minutes or somewhere in between?" Hmm. What time is best for your muscles?

A new study (as of 2016) says something that goes against the norm. This short video explains it all

Monday Muscle - How I Blasted My Arms Past The 18 INCH Mark Without Drugs!

Picture this! You embark on a new training regime focused specifically on building your arms. You follow the best nutritional practices, train like a maniac, and in just over two months you add just over an inch to each arm. Sounds too good to be true, doesn’t it?

While up until a few months ago I would have been a bit skeptical myself until I experienced the above scenario firsthand. That’s right! After 18 years of training, thousands of hours in the gym and hundreds of training routines I finally discovered the secrets to building truly impressive guns.

Build biceps to be proud of

Let’s qualify a few things first. I have logged over 20,000 hours in the gym training people as well as I have written one of the most popular natural bodybuilding books of all time Freaky Big Naturally. I have won 5 divisional titles in 4 different weight classes including 4 overall trophies and a National Championship.

I have had the good fortune to train with some of the worlds’ best coaches and on occasion rubbed shoulders with many of the legends of bodybuilding such as Franco Columbu, Frank Zane, Larry Scott, Lou Ferrigno, and many of the champs of today.

Now you would think after all this I would really know how to build arms to be proud of but the fact is… I DIDN’T!!!

You see although I have learned how to build a great physique even though being “genetically challenged”, my arms always lagged behind the rest of my physique. I tried all the strategies, philosophies, and training styles possible. I bombed, blasted, and fried my arms every possible way I could. Although my arms did look good and were above average they still had never reached the sleeve busting, jaw dropping, stove pipes that every trainee desires.

Now I am not one to quit and even though I had been at it for 18 years I was not about to give up. I knew there had to be a way to increase the size of my arms, without resorting to the use of steroids or other drugs. Fortunately, I finally cracked the code on building massive guns to be proud of. Here’s how I did it.

First since I’ve tried everything I decided to do the exact opposite of whatever one else is doing. That meant instead of training 4-5 times a week to build size. I decided to train 6 times a week.

Since so many people are following low volume high intensity routines (and getting nowhere fast) I decided I am going to do mega-volume with moderate intensity. That’s right I stopped training to failure completely and I dramatically increased the amount of sets I was doing for my arms directly and indirectly.

How many sets? How about 30-40 sets per workout?

Target your biceps directly & indirectly

How many reps? I kept my reps in the 6-10 range per set.

NO drop sets, forced reps, negatives, partials, or anything else.

How many times per week? I did two full arm workouts per week plus I hit the arms indirectly on the other days when I trained shoulders and legs on two days and chest and back on the other two days. So my arms got trained every single day!!!

Because I was hitting the gym with so much frequency and volume it would be impossible to train to failure. So I would just train each set until the last rep seemed tough but it was certainly not an all out effort.

Needless to say the routine worked like gangbusters. Every workout I kept adding weight to the bar or reps to each exercise. I did the same exercises each workout for a whole month and then I switched the exercise to a new set on the next month.

What happened?

I packed on over 12 pounds of muscle and 1 inch on each arm. My left bicep (the bigger of my arms) measured 18 inches cold. The right one is a little smaller and I am working hard on blasting that one over the 18 inch mark as well. Even so these measurements are not too bad for a guy who barely makes 5’8” and weighs 205lbs.

Finally, people are expressing positive comments about my arms. The comments used to be “if you could only bring up your arms you would look great”. Boy after 18 years it’s great to hear. Wow look at how thick your arms are!

I also want to add that I followed a very specific diet protocol during this training. Each day I consumed about 1800 calories.

Quality nutrition is also important

And once per week on my non-training day I consumed about 6000 calories. This way I could stay lean without adding fat while I got bigger and stronger.

Here’s the really shocking fact that has most seasoned veterans of the gym stunned and mystified. I only consumed between 50-80 grams of protein per day. However almost all of this protein came from live protein sources such as Hemp protein.

So there you have it. It is possible to build 18 arms without drugs. I have done it and you can too. Remember don’t let anyone steal your dreams.

Wade McNutt

Natural National Bodybuilding Champion

IFBB Mr. Universe Competitor

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more athttp://www.freakybignatural.com

Article Source: http://EzineArticles.com/expert/Wade_McNutt/40585

Fat Loss Friday - Water Consumption Myths & Facts

Water Consumption-H2O

Is there a difference between drinking H2O and just any other form of liquid?

Make sure you keep drinking pure water

The myth is that water is the easiest and most economical fluid to keep you hydrated. But when you compare the cost today of purchasing water to drink, and purchasing other liquid products, the cost is very comparative and sometimes water can even cost more.

Does drinking H2O flush toxins from your body?

Fact: It does not necessarily neutralize toxins; the kidneys do use water to get rid of certain waste products. If you do not drink enough water, your kidneys do not have the amount of fluid thy need to do their job properly. If the body does not have enough water, then the metabolic wastes will not be removed as efficiently as they should. In essence, the body would be holding in toxins instead of expelling them, as is required for proper health.

Does drinking H2O help you lose weight?

Water can help with weight control

Fact: It will not specifically trigger weight loss, but it can aid in the process. Water replaces other calorie-laden beverages in the diet, causing you to reduce your overall number of calories. Plus, it can make you feel fuller, so you many eat less at each meal. Water. particularly cold water, may play a role in increasing your metabolism.

Does drinking H2O help to keep your skin moist?

Myth: It used to be believed that staying properly hydrated led to youthful, vibrant skin, the reality is that the amount of water you drink probably has very little to do with what your skin looks like. The moisture level of the skin is not determined by internal factors. Instead, external factors such as skin cleansing, the environment, the number of oil glands, and the functioning of these oil-producing glands determined how dry the skin is or will become. The water that is consumed internally will not reach the epidermis (top layer of the skin).

If you are thirsty, are you already beginning to dehydrate?

Myth: If you start to feel thirst, the you are headed in the wrong directions and should grab a drink of water, but thirst doesn't necessarily mean you are dehydrated. "Thirst begins when the concentrations of (substances in the) blood has risen by less than 2 %, whereas most experts would define dehydrations as beginning when that concentration has risen by at least 5 percent."

Is it possible to drink too much H2O?

Fact: People with certain health conditions can put themselves at risk of complications if they drink too much water. People with some heart conditions, high blood pressure, or swelling of the lower legs (edema) need to avoid excessive water consumption. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intake. You should not drink too much water while eating, as it dilutes your stomach acid and can cause digestion problems.

Should you save water bottles and reuse them?

Plastic is convenient but buy a proper water bottle

Fact: Plastic water bottles can present a couple of risks to people who drink their contents and then refill them up time and again. These bottle leach chemicals into your water after multiple uses. The bottle, if not properly cleaned, may also harbor bacteria from your mouth.

Water is essential to survival - You as an individual are the only one that can determine if you need to increase your intake or feel reassured that you are drinking enough.



Read more: Water Consumption http://www.sooperarticles.com/health-fitness-articles/water-consumption-1496155.html#ixzz49DczwXbw
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Wednesday Video - Weight loss pills - Fact or Fiction

We all know that weight-loss pills are a con trick right? The only thing you will lose with these "miracle" products are your money. However, as with most things, it is not so simple and that may not always be the case.

Enjoy your bacon sandwich, while we walk you through the facts and fictions of what science can -- and maybe someday, will -- do to help people lose weight safely.

Monday Muscle - How To Mix The Best Ingredients For The Ultimate Muscle Building Shake

When people think of muscle building, they usually imagine barbells, dumbbells, and workouts but give little thought to the role nutrition plays in muscle building. This has led many an aspiring muscle building enthusiast to give up in frustration when he or she sees little or no result after months of hard work at the gym.

In contrast, professional body builders know the value of proper nutrition and almost as a whole pay as much attention to what they consume as they do to their workouts.

Supplements can help 

They not only eat a well-balanced diet but also augment it with protein-rich shakes and powders that their aching muscles need after workouts. If you want to develop strong and well-developed muscles, you should the same. All types of ready-made preparations are available at places like wholefoods but you will not get a fraction of what you can get if you prepare muscle shakes yourself. Fortunately, it is quite easy if you know what ingredients you need as we show you below.

· Whey Protein Powder - 

The undisputed king among protein sources, whey protein is loaded with protein. No serious muscle building fan should be without it. Period!

· Greek Yogurt - 

Also high in protein but low in sugar, this is a nice addition to a shake that will enhance the overall taste of the shake.

· Frozen berries - 

Known for their high antioxidant content, berries also blend beautifully in a shake and give it a thicker milk-shake like texture.

· Ground flaxseeds - 

High in healthy omega fats, they provide an easy and fast way of consuming the healthy fats your body needs and craves.

· Dried coconut - 

Coconuts make a healthy addition

Known for its tasty flavor and energy enhancing qualities, this is another source of healthy fats you don't want to be without.

· Natural nut butter - 

Nothing beats nut butter as a source of healthy fat and as an easy way to give your shake a creamy tasty flavor. Make sure you choose almond or peanut butter variety.

· Cottage Cheese - 

This is another fine ingredient that can serve as an alternative to or as a substitute for Greek Yogurt.

· Dry Ground Up Oats - 

A great source of energy releasing carbohydrates, they lower cholesterol level among other health benefits. Best of all, you will not notice any difference in the taste.

· Bananas - 

Are such a rich source of potassium that they should always be included in all shakes. They also improve the taste significantly and keep your muscles healthy.

· Xanthan gum - 

A tiny amount of this is all you need to turn the mix into a very thick muscle building milk shake. It is an essential component to any shake.

· Milk - 

Finally, milk will supply your muscles with calcium and protein while also helping to make the shake thinner.

The above ingredients are all you need to prepare a muscle shake high in protein and other essential nutrients that your muscles and body desperately need. If you regularly consume a shake using the above set of ingredients while also maintaining a regular workout routine you will soon wake up one fine morning to stare at yourself in the mirror wondering if that impressive physique with lean and well-defined muscles is really you. It is really within your reach if you regularly exercise and nourish yourself with foods high in proteins and other essential nutrients.

Optimize your performance in life. Choose your nutrition wisely to give you energy and mental clarity.



Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Fat Loss Friday - Visualize Your Weight Loss

Weight loss goals are important. Your dreams of wearing a certain size or see a specific number on the scale are also important. Are these weight loss goals and dreams where you can see them? Do you have a visual reminder of what you want? Take it out of your head and create a weight loss vision board. 

To see it is to believe it. Whether you call it the law of attraction or a visual work in progress, a weight loss vision board works!

Weight loss goals are important. Your dreams of wearing a particular size or seeing a specific number on the scale are also important.

Visualise your weight loss

Are these weight loss goals and dreams someplace that you can see them? Do you have a visual reminder of what you want? Take it out of your head and create a weight loss vision board.

A weight loss vision board is a great tool to consider a work in progress as you lose weight, get closer to your goal, change habits, experience successes along the way, or even photographs. You can put photos of you, pictures from magazines of a body that you'd like to achieve, meaningful words or pictures from magazines that inspire or motivate you. If something is of significant importance or meaning to you, it will keep you focused. It will be a reminder of your weight loss goals and can be included on the board.

Take a photograph of yourself every month. As you lose weight, place the photos reflecting your progress of a smaller body size. Another tip is to wear the same clothes each month for the photo. Again, as you lose weight, you'll see the clothes becoming loose and then baggy. This is another great way to keep motivated by seeing how far you've come.

Include a photograph of you at a smaller body size. Cut out a photo with a body size you'd like as your own goal. Put your face on that body for a motivating visual.

If you want to exercise more,

Use motivational pictures

cut pictures that motivate you such as a toned body, a photo of someone exercising, hiking, walking or running, or other mementos of inspiration to you.

Make a graph of your starting weight and keep track of your progress. Show your goal weight as well so you see yourself moving closer and closer to it on your graph.

A client that I work with has created her own weight loss vision board. She hung it in her kitchen which has been a very effective way to stay on track. At times that she's been tempted or even headed to the kitchen, she sees her weight loss vision board front and center. It has saved her from many extra calories and pounds, and kept her motivation and confidence high that she will achieve her weight loss goal.

Make a visual reminder of motivation and inspiration by creating your own weight loss vision board. Create a visual center that updates and changes often as you lose weight. Have fun with it as you create it and update it to reflect your personal change and weight loss. Be creative; think big, think out of the box in whatever you place on your weight loss vision board. When it comes to any goals and success, see it to believe it. When you see it - you can be it!




Source:Cathy Wilson Free Articles from ArticlesFactory.com

Wednesday Video - This Is 200 Calories

What is a calorie? How much do you need on a daily basis and where do those calories come from?

In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!