October 30, 2008
Build Muscle - Working Out can Hurt Immune System
One would think that something as good for the body as working out to gain weight and build lean muscle mass would prevent you from suffering what non-trainers tend to get sick.
Well, depending on the frequency of your workout program and how hard or intense you lift weights, you could possibly be stressing your body’s natural immune system. Short term, maximal exercise, can temporarily weaken the immune system and increase your chances of getting the cold or the flu. According to the British Journal Sports Medicine, a study from the National Yang Ming University School of Medicine in Taiwan showed that an intense “endurance” exercise session, which they classified as 85 percent of your maximum effort for at least 30 minutes, disrupted immune system function, destroyed some white blood cells, and triggered whole body inflammation for up to 72 hours.
Now, my take is that you have to take into consideration that this was caused by endurance type of workouts. For the naturally skinny weight trainer looking to gain weight and build muscle this isn’t the type of workouts you’d be engaging in anyway. Weight training, going for the “pump and burn”, is what will get you there, not riding a bike up a hill.
So, take this study’s finding into account in the sense that if you ever feel yourself like you’ve gotten the cold or flu and can’t seem to shake it no matter what, then and only then should you consider that you may be over training. That’s when it would be wise to take a break from the gym until you recover completely. If not, keep pounding away at the weights and gaining weight and muscle along the way!
Building muscle mass without steroids or supplements is one of the main things that naturally skinny individuals are constantly searching for. To read if fast or slow reps are better for muscle building, check the article at: http://www.muscle-weight-gain.com/fast-or-slow-reps-to-build-muscle-gain-weight/
Article Source: http://EzineArticles.com/?expert=Jonathan_Perez
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October 28, 2008
Get the Facts About Steroids
Author: <a title=”Scott Becker” href=”http://www.articlesbase.com/authors/scott-becker/43617.htm”>Scott Becker</a></strong><br />
Anabolic steroid use has been in the news recently with baseball player Roger Clemens’s testimony before Congress in regard to his alleged use.<br /> Except for certain prescribed and specific medical conditions, Anabolic steroids which Clemen’s allegedly used are illegal. They must also be used under a physician’s strict supervision. They can have dangerous and even deadly side effects when taken without medical supervision; even once off the drug, the side effects can be permanent.<br /> For example, in 1992, football player Lyle Alzado died of a cancerous brain tumor that may in part have been caused by his long-term anabolic steroid use. There are certain steroidal medications, such as cortisone or other corticosteroids, which are also carefully prescribed under a doctor’s supervision. The anabolic steroids athletes use are different than these which function as anti-inflammatories. In sports, anabolic steroids are illegal in part because they artificially enhance performance instead of relying on the athlete’s own innate ability and physical fitness to bolster performance. This, of course, is unethical. The only way to win fairly and without cheating is to rely on your own abilities. You have to work hard to maintain peak physical fitness and performance, but it’s the only right way to win. Oftentimes, athletes, and especially young athletes, overlook the dangers of taking steroids to get the short-term performance benefits steroids can give them. However, this is a dangerous and even deadly practice, with long-term health consequences. Here’s what can happen when athletes or anyone else take anabolic steroids: * High blood pressure (which in turn can cause stroke or heart attack) * A reduction in “good” cholesterol * Cancer * Liver damage * Aggressive behavior, even leading to violence * Depression * Acne * Stunted growth in young people * Hair loss * “Reverse” gender characteristics’ appearance, such as breast growth in men and facial/body hair growth and breast reduction in women Although enhancing your performance by natural, honest methods is not as quick and easy as steroid use, in the long run, it’s much healthier and ethical to do so.<br /> <br /> First, there's no substitute for regular exercise. Exercise produces a natural “high” of its own, because it releases “feel-good” hormones called endorphins. However, endorphins are a completely healthy high and only benefit you.<br /> Second, a good diet is also important. Without proper nutrition, your body can't function as it should. In order to work out effectively you need to fuel your "engines" properly.<br /> Third, if the person is still growing, they have to be careful as to how much they challenge themselves with weightlifting or other extremely strenuous sports. Of course, weightlifting is good when done in moderation so that you can build muscles, but young athletes especially have to be careful of injury that may in fact be permanent. Only perform extreme types of exercise such as weightlifting under a coach’s specific supervision. Finally, there are some supplements you can take that appear to be beneficial and healthy. A good multivitamin supplement is a good start. Remember that you have to win honestly and fairly even though the focus of many sports is “to win,”. If you don’t, it simply doesn’t count. About the Author:</strong><br />
Scott Becker is an expert in the fields of health and nutrition. He has been writing on numerous topics for the past 10 years. Along with writing, he now owns http://www.scottbeckerlive.com , a sports nutrition company serving the weekend athlete. For more information go to http://healthfitnessvitamins.com Article Source: http://www.articlesbase.com/health-articles/get-the-facts-about-steroids-346277.html
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October 25, 2008
Your 6 Pack Quest Abs Frequently Asked Questions
Author: Keith Crovatt
With Vince Delmonte’s new "Your Six Pack Quest" abs program set to launch within a few days, I did some extra review of this course. He has a "Frequently Asked Question" section that is wonderful. Most of the questions you have about truly building 6 pack abs are answered there.
I am including a sample here: I have failed many times with other programs. How do I know your course is right for me? Vince responds - most of the time you are actually failing yourself. The best programs will guide you with motivation, background, education and action. Of the many programs he sees this is what is found -
Here is where most programs fail:
• Program structure unable to boost metabolism.
• Exercise selection is for mass building – not fat loss.
• Not enough functional training.
• Nervous system is not primed.
• Workout intensity is too tame.
• Fundamental principles of fat loss not applied properly.
• Overemphasis on long cardio sessions.
• Too complicated.
• Too advanced too soon.
• Absence of gradual progression.
• No plateau-busting techniques.
• Workouts are boring.
You must train smarter, not harder, with the proper meal plans and attitude. He goes on for several paragraphs, but you get the picture.
If you are concerned about the course being right for you, fear not. Vince has taken a lot of effort to answer your questions.
We did a review of his course. If you want to read it go to:
http://provenfitness.com/your-six-pack-quest-review.html
The "Your Six Pack Quest" will lanch very soon. If you want special bonuses and discounts, sign up here:
http://provenfitness.com/your-six-pack-quest.html
About the Author:
Finally exposed! We blow the lid off of the bodybuilding
and supplement industry to reveal the honest and unbiased
truth about gaining strength, building muscle and melting
away unwanted body fat.
Claim a copy of your free book ($30 value) "The Top 20
Ways to Screw Up in the Gym" visit http://www.KillerMuscles.com
Article Source: http://www.articlesbase.com/bodybuilding-articles/your-6-pack-quest-abs-frequently-asked-questions-482956.html
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October 24, 2008
How to Quickly Get Chiseled and Defined Abs Like a Fitness Model by Doing These Six Top Exercises
Author: Steve Hochman
Are you constantly doing sit ups and yet seeing no results and you feel like you are fighting a losing battle? Well maybe you are! Sorry the truth sometimes hurts, but in order for exercises to work you need to maintain a low body fat level, eat a proper diet and have a healthy cardio regimen. These are essential to seeing that six-pack you crave.
Spot training won’t do you any good, the only thing that you can get from that is muscle toned in the area being worked. The question here is, what good will that do you if you have an extra few pounds of fat covering it up?
In addition to a proper cardio vascular workout it is of the utmost importance that you work to target all 3 area of the abs; the upper abs (rectus absominius), the love handles (obliques) and lower abs (transverse abdominus). So here is how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises
TIP: Keep the crunch motions slow and deliberate while focusing on your abdominal muscles. Drawing your navel in towards your spine as you do each abdominal exercise. It’s not about getting your shoulders off the ground that you should be concentrating on.
1. Bicycle Crunch - Laying flat on your back just like doing crunches you will lift your legs so they are parallel with the floor. Now start like a normal crunch by lifting your shoulders off the floor, only you will do so in a twisting motion one shoulder at a time. So you will bring the right shoulder and left knee towards each other in a crunch and then as you straighten the left leg back out and lower the shoulder the left shoulder and right knee towards each other in another crunch, the motions is like riding a bicycle, hence the name.
2. Hanging Leg Raises - First you want to grab hold of a pull up bar or use ab slings and just hang there until your body is still. Now using all of your abs slowing raise your legs up by bringing your feet toward the ceiling, stop the motion when your feet can’t go any higher and your abs are fully contracted (To make this exercise a bit more difficult then you can do it by keeping your legs straight.) Repeat 15 to 20 times
3. Crunch on Exercise Ball - Using an exercise ball you can do crunches that will allow you to get a better range of motion than normal crunches. Take a large exercise ball, lay with your lower back centered on top and your feet shoulder width apart. With your arms over your head, crunch your upper body up making sure that you contract your abs in towards the spine when your reach the top of the movement and hold for a count of one. Slowly return to the beginning and repeat 20 times. For extra benefit you can hold a medicine ball in your hands while doing the crunches.
4. Bench V ups - This is a great lower abdominal workout. First you sit at the end of a flat bench with your legs out in front of you straight with your feet just off the floor. With your hand holding the bench behind you, inhale and raise your legs into a V position just above your waist. Exhale and slowly lower legs to the start position and repeat. Repeat 10 to 15 times.
5. Standing cable twist - Using a cable crossover machine stand keeping arms straight hold the handle in front of your chest. Look straight ahead slowly turn your upper body to the right, using your abdominal muscles to pull with, you will feel the obliques working. Slowly release and repeat on the other side. (do not pull with your arms) Repeat 10 to 15 times on each side.
6. Plank Bridge - This is probably one of the most difficult yet one of the best abdominal exercises because not only does it work on your abs, it is also a great core strength exercise. Lay face down, place your forearms under your chest, use toes and forearms to push your body to form a bridge keeping your back flat and your navel pulled in. Start with 10 seconds (stop if you feel it in your low back) and build up until you can hold for 60 to 90 seconds. Return to start position and begin again. Repeat 5 sets.
Follow these steps and you will then understand how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises.
About the Author:
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies.
Personal Trainer Orange County, Irvine - Next Level Fitness
Personal Trainer Orange County, Irvine - Next Level Fitness
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Author: Jason Oh
For one, when it comes to fat loss you want to look after your body - steps you can take to shrink belly fat that are manageable and will keep the weight off for good.
Below are 9 surefire tips to help you lose weight in a healthy way-
1. If you truly want to shrink belly fat, then you must look at a combination of a low-calorie meals with high intensity aerobic exercise and lifting weights. The appropriate diet will ensure that the body receives the amount of calories it needs to continue functioning normally, the aerobic exercise will burn more fat tissue and the weight training will help the body keep the necessary muscle tone active.
4. Reward yourself - Achieving your goals should be fun. When you reach a goal, whether it is a little one or a big one, reward yourself with something other than food - like a spa treatment or a movie . Pick a reward and don’t give up until you’ve earned it. It will make the reward much more satisfying and keep you in the game.
Ask yourself this - Are you always rushing out of the house in the morning and skipping breakfast? Are you only eating a large lunch and dinner? If you are, my guess is you have trouble losing weight, the reason is because your body slows your metabolism down because it knows you are only eating twice a day. Eating five to six smaller meals a day will have the exact opposite effect and will have you burning fat faster - and shrink belly fat.
6. Eat in controlled portions - stick to the 1 plate rule per meal but fill up half your plate with veggies and the rest with protein like skinless chicken, lean meat or fish!
7. Eat more wholesome natural foods - like fruits, vegetables, wholemeal bread, wholemeal pasta - get the drift. It’s simply better and more nutritional than the processed foods.<br />
8. Eat out less to shrink your belly fat- this will both cut down the bad calories and your expenses!
9. Most people fail at this, but you need to think small. Set small, specific goals. Goals like ‘losing weight’ or ‘gaining muscle’ are too general. Be more specific - reaching a certain dress size, losing 5lbs. Break your goals into smaller chunks so you can see the results. Exercise is one area where you can really see and feel success. Then take pride in your accomplishments and reward yourself. You did it!
About the Author:
For More Fat Burning Ways to Shrink Belly Fat, Visit The Truth About Six Pack Abs Program And Get An Instant Download to a *FREE* eBook on “Training & Nutrition: Insider Secrets For a Lean Body” Now!
Article Source:
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Author: Brian Lam</a></strong><br />
We all have the potential to create a ripped midsection but until the layer of fat covering your gut is reduced your abs simply won’t be visible. So how do you get rid of this layer of fat to expose the amazing abs beneath? Do you need to do 100 abdominal exercises to get it? Here we will mention some good exercises that are effective, safe, and can be done almost anywhere. Remember, persistence is the key. Your abs need to be exercised every single day to give you visible results. Sit down on a sit-up board and hook your feet under the strap. With your knees bent to about 45 degrees put your hands behind your head and your chin on your chest (this will put a slight bow in your back). 2. Alternating Twisting Sit-Up Sit down on a sit-up board and hook your feet under the strap. With your knees slightly bent, put your hands behind your head and your chin on your chest. Twist your upper body to the right. Retaining this position, inhale and lower your torso down until your lower back touches the board. Return to the starting position and exhale. Now twist your upper body to the left and repeat the same movement. A movement to the right and left is considered one repetition. 3. Tummy Isometric Crunch Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime. However, if you have high blood pressure, do not hold your breath for extended periods of time. If you have a large layer of body fat covering your abdominals, even the best ab exercise including doing 100 abdominal exercises is not the solution. It is only once this fat layer has been considerably reduced that it is the time to work your way through the best ab exercise list. About the Author:
If you want more information about how to reduce your fat and get ripped abs the fast and proper way, discover these Free tips on training & nutrition insider secrets for a lean body and maximum weight loss and fitness results in record time.</p><p>Article Source: http://www.articlesbase.com/fitness-articles/3-simple-free-workout-routines-to-get-ripped-abs-without-even-doing-100-abdominal-exercises-137465.html Technorati Tags: body building,baby sleep too much
<br />
Simply put you need to be burning more calories than you consume through a balanced fitness program including weight training and cardiovascular exercising (running, jogging, cycling etc.). Just doing 100 abdominal exercises will not be having much effect as combined with these.
<br />
Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do, great exercises for flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.<br />
1. Bent Knee Sit-up
From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.
<br />
First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.
<br />
You can do these 100 abdominal exercises till the cows come home but they must be part of a good overall workout routine...including cardio work and proper nutrition to lower your body fat percentage.<br />
Also never take for granted the numerous benefits that proper amounts of sleep can give to you. Aside from always feeling refreshed in the morning, you’ll have more energy and motivation to continuing doing these ads exercises to achieve your ripped midsection. Related posts
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October 23, 2008
Best Solutions to Build Your Muscles Fast
Author: John Alexander
As many people are searching for the best ways to build muscle fast, they get confused and overwhelmed as there are so many ways to approach muscle building. Making this easy, the programs listed at www.LoseWeightList.com allows you to learn how to build muscle and to help you in this process.
This list includes different programs to build muscles. All these programs have been fully tested and some of the programs are listed as follows with reviews;
1. Title: Truth About 6 Pack Abs
Cost: $39.95, Guarantee: 60 Days Money Back
Review: This is an e-book that reveals the real secret behind six pack abs. Consist of complete 117 pages of diet plans and exercises, this e-book elaborates accurate and effective methods of achieving six pack abs. It emphasizes on the points that just the abdominal exercises can’t simply give you the proper results, rather a perfect diet plan and the work out should be adopted that can effectively burn the extra fat from the belly and lower abdominal area. The author of this e-book, Mike Geary reveals the real truth behind six pack abs and provides you a nutritional plan and progression training to achieve your aim.
2. Title: Muscle Gain Truth
Cost: $77.00, Guarantee: 60 Days Money Back
Review: Muscle Gain Truth is an e-book that emphasizes on maximizing the muscle growth. The methods developed by Muscle Gain Truth are very flexible and can be adopted by everyone whether the person is skinny or fat. It reveals all the secrets to training, diet, supplementation and recovery. It includes twenty six weeks workout guides that guarantee well developed muscles all over your body parts. You can also find exercise videos and nine meal plans that can together help you attain an attractive and muscular physique.
3. Title: Combat the Fat
Cost: $97.00, Guarantee: 60 Days Money Back
Review: As you all know that a soldier is trained throughout his career as to maintain a fit and healthy physique. They are the one who really knows the secret behind having a perfect figure. Rest of the dieticians, doctors and other specialists can simply show you the theoretically proved techniques but not the one that is practically proved. Combat The Fat is an e-book written by a soldier. This e-book contains an effective method that a soldier has evolved from his lifelong experience of training in soldier camp. All the military top secrets of how to transform your body in to a lean, mean and fat burning machine are discussed here in this e book.
Please visit http://www.loseweightlist.com/best-way-to-lose-weight.html to find out more reviews on different programs. Compare the details and find the perfect solution for you.
About the Author:
John Alexander is devoted to helping as many people as possible to find the best way to lose weight. John is also the editor and founder of http://www.loseweightlist.com.
Article Source: http://www.articlesbase.com/nutrition-articles/best-solutions-to-build-your-muscles-fast-626035.html
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