January 31, 2009
Burn Fat Quickly - 3 Keys to Fast Weight Loss
There is much advice on how best to burn fat quickly out there in the public domain. I know from experience how difficult it can be to lose weight and keep it off. I also know that with commitment and the correct advice it is completely achievable.
Follow the good advice within this article and you will find the fat melts off faster than you ever thought possible. To burn fat quickly you need to concentrate on the following 3 keys.
1. Exercise first thing in the morning before breakfast.
After you have arisen in the mornings your body has a low level of blood glycogen (carbohydrates) which means it is primed for fat loss. When you exercise before breakfast your body is more likely to need to tap into its stored energy source - fat.
Working out first thing in the morning results in an increase in metabolism. An elevated metabolism means that your body processes more calories, even at rest and so it can burn fat quickly and more effectively.
I recommend using a type of highly intense interval style cardio workout for your morning session. HIIT (High Intensity Interval Training) has been shown to burn fat quickly and consistently through-out the day by raising the metabolism to higher levels than a low intensity workout.
2. Eat a healthy breakfast after your workout.
Refueling after a tough workout is essential, it helps to keep your metabolism revved up. Be sure to include a variety of nutrients in your breakfast. Protein is often over-looked in modern breakfast routines but it is especially important to include a lean protein source after a workout as this will helps repair and build muscle. Muscle is vital in your quest to burn fat quickly as it is an extremely metabolically active tissue and needs calories simply to be maintained.
Eating breakfast helps stop any cravings you may have later in the day, keeps you highly energized and lowers stress levels. If you require help with your diet then visit Fat Burning Diets which discusses the very best nutrition program available today.
Keeping your metabolism up through-out the day if you want to burn fat quickly and effectively is imperative, which leads me onto the next key to burn fat quickly:
3. Eat 4-6 small meals per day.
Be sure to balance your intake of nutrients and making sure you eat a lean protein source with each meal. Grazing in this way helps to increase metabolism because your body is constantly working to process the food. You will also find that you rarely become hungry and thus can avoid over indulging at any one meal.
By following these 3 keys to burn fat quickly you will be well on your way to achieving the body of your dreams.
I wish you every success!
Should you wish to accelerate this process even more then I suggest you visit Secrets To Fat Loss which uncovers a number of ‘forbidden’ secrets to losing fat quickly and easily.
Daniel Depp is a health and fitness fanatic. He is a former professional athlete who, since retiring found himself over-eating and piling on weight. He decided that enough was enough and embarked on a mission to gather as much infomation about weight-loss and fitness as he possibly could and then impliment these in his own life. He has since lost over 20 pounds of body fat, lives a healthy and vibrant lifestyle and is committed to helping others do the same. Visit his website at Secrets To Fat-loss to learn the ‘7 Forbidden Secrets' to ultimate fat-loss which will help you achieve the body you always wanted, permanently.
Article Source: http://EzineArticles.com/?expert=Daniel_Depp
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Author: Mark Henry
There are 4 main things to maintaining a healthy “GET BIG” diet.
Steroids are a large part of bodybuilding and many other sports in the 21st century. You’ll learn everything you every wanted about MANY of the most popular anabolics today. Anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division, resulting in growth of several types of tissues, especially muscle and bone. Different anabolic steroids have varying combinations of androgenic and anabolic properties, and are often referred to in medical texts Anabolism is the metabolic process that builds larger molecules from smaller ones.
1) Sufficient amount of high quality protein: I am sure you know this is the most important factor in building muscle. Muscle growth also leads to an overall higher metabolism, which in turn burns fat!! The best way to get high-quality protein is through meat, fish, poultry, and milk products. I’d recommend a pretty high protein diet. Between 1.5-2.0 grams/lb. of bodyweight per day. Protein shakes are a good help for this high amount but don’t rely on them! (eg. if you weigh 200lbs. then consume between 250g-400g of protein)
2) Sufficient amount of carbohydrates: For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc... eat between 2-2.5 grams/lb. of bodyweight per day of these.
3) Be sure you are eating enough calories: A calorie intake in the range of 5000 calories is needed if you are interested in getting BIG. Ever heard the saying “Eat big… Get big” Of course eating big isn’t the only thing that will get you big. You have to eat high-quality food and spend the time in the gym. You can’t get something for nothing.
4) Eat according to the clock: This is probably the most important because of the amount of discipline it takes. You should eat 6-7 meals a day. They should be medium sized meals and obviously contain high-quality food (not McDonalds hehehe). Eat according to your workout as well. Always workout on an empty stomach and eat within 30 minutes after your workout. This is when the body needs the energy (food) the most and when it will be best utilized.
Keyword: EAT!!! You have to… or the other guy will always be bigger.
Key Supplements:
NorAndrostene-Protein shakes- meal replacements
Ribose- for energy and recuperation
Creatine
About the Author:
If You'd like more information about this topic, or to schedule an interview with Mark Henry, go to our site Buy Anabolic Steroids, Free Body Building Steroids, Mail Order Steriods TerePharmacy.com is the world’s leader for anabolic Steroids information, steroid proudcts, steroid pictures, steroid articles, profiles
Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/get-big-diet-when-using-anabolic-steroids-83590.html
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January 30, 2009
3 Big Muscle Building Myths Revealed
When it comes to the world of bodybuilding, there are plenty of myths and lies floating around. Everyone seems to have a different opinion, and so its hard to know which advice you can count on. Here we take a look at 3 very common muscle building myths that can prevent you from gaining the muscle that you deserve. If I had a dollar for every person that believes in the following myths, I’d be very rich.
Muscle Myth 1: The "muscle pump” you get in the gym affects your muscle gains.
When working out with weights, blood pumps to your muscles and they appear fuller and more vascular. This is known as a muscle pump, and it feels good. You appear larger, stronger, and more muscular. But the myth about muscle pumps is that they have some bearing on the muscle building process. Those who blindly believe this aim to get a bigger and better pump during their workouts, thinking that their muscles will grow because of it. The reality is, it’s nonsense. Your pump has nothing to do with getting bigger muscles, it’s just a temporary side effect of training with weights. So enjoy your muscle pumps, as they make you feel good, but don’t foolishly believe that it means anything to your gains.
Muscle Myth 2: Performing high reps will give you muscle definition.
Another big muscle myth is that high reps will make you look more ripped, or defined. I’m sure you’ve seen those guys in the gym who do endless reps of bicep curls, thinking that their arms will look ripped. Or they do heaps of crunches or situps in order to get a 6 pack. It simply doesn’t work that way. To get more muscle definition you need to lower your body fat level so that your underlying muscles will be revealed to the world. Doing cardio exercises and eating less calories than you spend will accomplish just that.
Muscle Myth 3: The more you workout, the bigger and better your gains.
This is a very common mistake beginners typically make. They go to the gym day in and day out expecting great results. But they make very small progress, or perhaps no progress at all. Sooner or later, you will realize that you need to find the right balance between training and resting. Your muscles need a lot of rest to grow, yet a lot of people don’t understand that. Over training your muscles can even make you lose muscle. Training only 3-4 days a week for an hour or so each session has been proven to be effective for the majority of those looking to build muscle.
Now that you are aware of these bodybuilding lies and you understand the truth, you can rest assured you won’t make the same common mistakes as others.
If you want to avoid other muscle building myths that will stop you from getting the gains your deserve, check out the Building Muscle Guide. It covers everything you need to know about building a strong and muscular physique.
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Author: Akinwande abdulwasiu
If you’re looking to lose some unwanted body fat, this article will show you 5 simple, proven ways to shed more fat in less time.
1. Drink more water throughout the day
Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water.
Drinking water will also help you feel more full throughout the day, so you’re less likely to be hungry and less likely to snack.
One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you’ll eat less during your meal.
Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water.
2. Eat five to six smaller meals each day
This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker.
Eating one or two larger meals each day will cause your metabolism to slow down. If it’s not presented with food more often, it doesn’t burn through it as fast.
Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn’t sure when it’s going to get its next meal, so it conserves stored fat to use in case of future calorie needs.
Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).
Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads, vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish.
3. Do three to four cardiovascular workouts each week
This is how you’ll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you’ll burn more calories throughout the day, even while resting.
30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.
Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.
4. Weight train three to four times a week
Weight training will not burn a sufficient amount of fat while you’re doing it. Weight training will help you burn more calories and fat in the future.
When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you’re at rest, even sleeping, you'll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose.
That’s why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result.
5. Begin to slowly reduce your calorie intake
In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat.
Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments.
Instead, use spices or low-calories sauces to add flavor to your food.
As you reduce your daily calories, begin to observe in the mirror what effect it's having on your body composition. This will help you decide whether or not you should reduce your calories again or if you’re making progress where you are.
If you don’t see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.
This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you’ll also stop adding lean muscle tissue.
Over time, you’ll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue.
There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you’ll begin to see positive changes in the mirror.
About the Author:
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, , , ,Article Source: http://www.articlesbase.com/wellness-articles/5-proven-ways-to-lose-more-fat-in-less-time-432786.html
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January 29, 2009
How to Get Ripped Abs Fast - 6 Golden Tips
Author: Shukri Sudin
Many people set out on a quest to get ribbed abs, but most of us usually give up long before we get there. This is mostly due to the reason that many of us are unaware of the right methods as how to get ripped abs. Many people are under the impression that long hours in the gym and adequate amounts of crunches are enough to get ripped abs, but unfortunately, this alone isn’t the way to get six pack abs.
You can sweat it out for hours in the gym but you may still be unable to get the body you have always wanted. In this article, we discuss some golden tips that are sure to help you get those washboard abs in no time.
Tip #1. The most important thing you need to concentrate on is your diet. You should make proper alterations in your regular diet, make sure that it contains very less cholesterol and try to avoid fried food as much as you can. Also, it is a good idea to remove all fattening substances from your diet.
Tip #2. Most people think that crunches are a sure shot way to getting ripped abs. Unfortunately, people are unaware that this exercise puts strain on the neck as well as the back, which can have negative effects on your health in the long run.
Tip #3. People feel weighted exercises can help get washboard abs. The truth is that weighted exercises can never lead to abs; they can only work for muscles in your chest and thighs. You need to realize that your abs cannot grow; you just need to sculpt them to get the desired figure. And to sculpt your abs, all you need to do is follow the right diet.
Tip #4. Do you feel that you need to stay in the gym all day or that you need to train for hours to get ripped abs? Well, let me tell you, that this not true. Training for longer does not guarantee a sculpted body within minutes. To get the body you have always dreamed of, concentrate on short workouts. Do not exercise for more than 20 minutes every session to develop your abs.
Tip #5. If you want washboard abs, you need to hold the French fries. You should put a stop to fattening meals due to the fact that you are working out. It is a good idea to perform cardio on an empty stomach. This way your body is able to burn body fat for fuel and not the carbohydrates that you just consumed.
Tip #6. It is important for you to alter your diet but that does not mean you have to follow a very strict diet. Simple alterations like leaving out sugar, calories, fat etc. from your diet can help you get one step closer to the chiseled body you have dreamed of. Also, check that your diet is rich in protein. Make sure to exercise regularly and remember to consume lots of water.
To simply put it, a proper diet and regular exercise can help you achieve a chiseled and sculpted body in no time. But you need to remember that that the first and foremost step towards a better body is to focus on your goals and to commit to them. Keep yourself motivated and eat healthy, avoiding bad eating habits.
Hopefully, this article showed you how to get ripped abs quickly and effectively. Do try them out and discover the six pack abs that you’ve always dreamed of.
About the Author:
There are faster and more effective ways of getting ripped abs. For more information read and get The Truth about Six Pack Abs.
Article Source: http://www.articlesbase.com/health-articles/how-to-get-ripped-abs-fast-6-golden-tips-637095.html
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Author: Kyle Richey
Whether you’re looking to attract girls without saying a word, or you just want to improve your looks and strength, building up chest muscle is important. By increasing chest muscle mass, men get the attention they want from the ladies and feel more confident and strong. Women prefer powerful men that can protect them, not men with saggy man boobs, right? And let's be honest, you would prefer to have massive pecs too, wouldn’t you?
Jokes aside, it’s actually much easier than people make it out to be. With the right workout routine and simple changes in diet you can improve your health, looks, self-esteem and confidence in very little time. Getting a routine and sticking to it is important when you are trying to increase muscle mass. While it is difficult to develop the right routine, there are many resources for doing so correctly. Do not breeze through this step! It is critical to lay the right foundation of knowledge, then act on it when learning the right way to build up chest muscle.
There are a variety of exercises you can include in your routine that target chest muscles, ranging from simple push-ups to dips, to the classic bench press. One of the most commonly used exercises for chest muscles is the standard bench press. This traditional exercise is done using weights on a barbell while lying down on the bench with your back flat. The routine is straightforward: firmly grasp the bar (a wide grip is best to develop chest muscles), bring weight down to your chest and lift in a smooth motion until arms are straight, without locking the elbows at the top. This counts as one rep.
Also, using an inclined or declined position will target upper and lower pectoral (chest) muscles quite well. When you are focusing on building up chest muscle you need to remember the other muscle groups as well. Keep this in mind, and be sure to mix up your workouts in the proper amounts and order. Yet another reason many people pay $1,000’s for a personal trainer: they do this difficult aspect for you. But, with the right knowledge and info sources online, you can easily get this same advantage over 90% of lifters around you, without spending much at all.
Muscle mass increases as the body repairs damage from increased use, growing to accommodate future resistance. A good way to maximize muscle growth is to workout every other day to give your muscles a day to heal between workouts. You can, however, workout daily as long as you switch emphasis; e.g. Monday, work on chest, shoulders and triceps, then Tuesday, work on legs and abs, and so on. It is vital to remember to write down how many reps you do each workout and what weight you used to help you track your progress. Doing so will allow you to see over time what works for you, and how far you’re progressing.
Your body needs more calories when you are working out to be able to build up chest muscle, or any muscles for that matter. Increased amounts of protein are needed to build muscle as well. Your diet should include lean meats, fresh fruits and vegetables, whole grains, and plenty of water. Foods high in Omega-3 and Omega-6 fatty acids are especially important as well. Supplementation with multivitamins, essential fatty acids and whey protein is fine, but steroids are unsafe and can damage the body. As with any change you make to your daily life, do your own research, listen to professionals and base your decisions off of people who know the facts like physicians, trainers or professional natural bodybuilders.
Tips for improving chest exercises
1. You need to warm up before lifting to increase your strength and help prevent injury. Do so by doing the standard exercise for the body parts you’re working out that day in decreasing reps and increasing weights for five sets, ending up at 50% of your max. For example, if you are working out the chest and biceps, do 10 reps of dumbbell bench press at 10% of your max, then do four more sets, ending up at 2 reps of 50% of your max. This will get your blood flowing without wearing you out.
2. Watch your form:
i. Keep your back straight, and do not use momentum.
ii. Keep your abdominal muscles tight.
iii. Exhale when muscles contract (as you lift).
iv. Inhale as they lengthen (return to starting position).
v. While warming up, get pumped for battle. You’re going to be ripped! Mental focus is essential to bodybuilding.
vi. Listen to your body. Skip a day if you're sick or in excessive pain.
3. Focus on smaller repetitions and more weight. Let yourself build up to the desired weights gradually, but start with 5-7 reps, 2 sets per exercise. Each set should push you to your limits, whatever they may be. Over time, those limits will skyrocket, and you’ll be massive before you know it!
You can easily build up chest muscle by finding a routine that works for you and sticking with it. Remember to workout intensely, eat a balanced diet, increase your protein intake, and listen to your body. Take notes and go over them before your workout to make sure you are on track. Find a reliable source to help you plan your perfect workouts, and simply follow the steps to success!
About the Author:
Want a step-by-step workout plan, flawless meal plans, video tutorials, jam-packed bodybuilding books and tons more to help you get massive? Don't settle for hyped-up lies! Get the “Muscle Gain Truth“!
Sign up for the email course to get sample chapters and a bunch of free stuff here:
http://www.Body2Envy.com/MuscleGainTruth
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Author: The Bodybuilding Trainer
NPC is the National Physique Committee, a national organization dedicated to the pursuit of a body building program that will build great bodies.  They are one of the most well-respected organizations in the body building world and sponsor several body building competitions throughout the year.
NPC body building competitions include the following:
* The Women's National Fitness Championship
* Women’s National Body Building Championship
* USA Men’s Championship
* The IFBB World Championships
* The IFBB Northern Championship
* Junior USA Body Building Championship
And that’s just a few of the national championship competitions sanctioned by the NPC. When an event is sponsored by the NPC, it is well-respected. People know that NPC body building competitions are ones that can give legitimacy to them as serious body building athletes.
Their contests are held all over the country and in Canada, and have long been considered THE contests to enter and win. The NPC Nationals is the number one amateur body building competition and has launched plenty of hardcore body builders on to successful careers in the industry. They have full-time promoters working non-stop to make sure that every one of the NPC body building competitions are the best that they can be.
The NPC is an amateur organization.  Becoming a member of the NPC and competing in their competitions can lead to membership in the world’s strongest body building organization - the IFBB (International Federation of Body Builders). The IFBB is a professional organization for body builders who make a living with their physiques.
NPC body building involves more than just competitions.  They are dedicated to educating new body builders including women and teens.  They also provide members with alternatives to steroids and information on how to sculpt the perfect body.
Anyone can become a member of the NPC. If you are interested in body building and possibly going pro one day, being a member of the NPC is an important part of your body building goals. All you have to do is submit an application along with a yearly membership fee. With that, you will receive the following:
* Six issues of NPC News magazine that features the sport’s up and coming new bodybuilding and fitness stars, along with contest results and contest information on future NPC events.
* Liability insurance (if you’re a registered contestant) covering you going to, from and at any NPC bodybuilding and fitness event.
* Eligibility to participate in NPC events and qualify for IFBB events.
NPC body building is a very important part of a serious body building regimen. Even if you don’t want to go pro, being a member of the NPC can be very valuable in your body building career.
About the Author:
To learn more about bodybuilding, including steroids effects and bodybuilding diets, visit http://www.bodybuilding-trainer.com.
Article Source: http://www.articlesbase.com/bodybuilding-articles/npc-body-building-435799.html
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