Eating To Buld Muscle And Lose Fat

Eating To Build Muscle And Lose Fat
By: Shawn LeBrun

Eating to build muscle and lose fat at the same time is tricky, but extremely possible.

If you ask a 100 different people their opinions about what percentage of their daily calorie intake should consist of protein, what percentage carbohydrates, and what percentage fats, you will probably get 100 different answers.

It's no secret that losing body fat and gaining lean muscle is all calorie based. If you continually consume more calories than you burn off in a day, you will store the excess calories as body fat.

To lose body fat, you must create a calorie deficit, meaning you burn off more calories than you consume.

But we need calories just to survive. Where should these calories come from?

The nutritional breakdown I am about to give you is based
on "real world" results, not what is simply written in an out-dated nutrition book.

Results speak for themselves. Not only has this nutritional formula allowed me to stay lean and muscular year round, it has been used by many of my clients to achieve amazing results as well.

To burn body fat and build lean muscle tissue, follow the 50-40-10 rule! Approximately half of your daily calories should come from protein.

Other than water, protein is the most abundant substance in muscle. Protein (amino acids) helps build muscle.

Carbohydrates do not and fats do not. This is why half of your daily calorie amount should be from protein sources. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.

Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.

40% of your daily calories should come from complex carbohydrate sources like fresh vegetables, whole grains and cereals, oatmeal, brown rice, or potatoes.

10 % of your daily calories should come from fats.

I often tell my clients to not worry about reaching the fat gram number, that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.

There are many variations of this 50-40-10 rule but as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.

But to further back up this research, this breakdown of protein, carbs, and fats has produced the best results for myself as well as clients I have trained in person.

So I always go with what works and what has been tested, not some theory in a textbook.

If you want to start eating to build muscle mass and lose unwanted body fat, start following the 50-40-10 rule!

About the Author:

Personal trainer and natural bodybuilder Shawn LeBrun shows you how to train and eat in order to gain muscle and lose fat as fast as possible. Visit Shawn Lebrun Fitness to learn how.

Combining Strength Trainign And Diet To Lose Weight Safley and Steadily

Combining Strength Training and Diet To Lose Weight Safely and Steadily
By: Patricia Zelkovsky

People who go on a diet do so for a few main reasons: to lose weight, to improve their overall well-being or both. Many people who diet for weight loss fail to lose weight or, if they do lose, fail to maintain the weight they lost.

As any fitness expert will tell you, losing weight comes down to two main factors: consuming less calories and exercising. This is so true that if someone significantly increases the amount of exercise they do but maintains the same caloric intake, they will almost certainly lose weight anyway. Forget all that you've heard about fad dieting - the safest and smartest way to lose weight is through combining diet with exercise.

One of the best forms of exercise to perform if you are trying to lose weight is strength training. Contrary to what you may think, strength training may be more important than aerobic exercise for weight loss because although it increases muscle tissue, strength training burns more fat than aerobic exercise. Of course, this is not to say that people who are overweight should not perform aerobic exercise - as aerobic exercise has its place in any exercise routine. However, strength training should also be included in your routine as well.

Many people - particularly women, shy away from strength training exercise as they think that strength training will cause them to "bulk up" and look unnatural. The image that many people have about strength training is probably an unrealistic one for most people. Unless you are a serious bodybuilder, you will probably not gain the amount of muscles mass that most bodybuilders have. It is important to emphasize, therefore, that if you are trying to lose weight, strength training exercise will help you to maintain the lean muscle mass that you already have underneath your body fat while you are in the process of losing weight. In the end what you will have is a greater proportion of lean body mass to body fat. This means you will be thinner but you will have the muscle and strength that you had when you were overweight.

Unfortunately, many people who go on rapid weight loss programs will usually lose a good deal of their muscle mass along with the fat they lose. It’s important to note that a significant loss of muscle mass can lead not only to lowered metabolism and a loss of bone density as well.

Conversely, strength training exercise will not only speed up the rate at which you lose weight, it has numerous other health benefits as well, including:

1) Builds and strengthens your bones - which protects you from osteoporosis

2) Increases your endurance - giving you more energy for your activities

3) Tones and sculpts your muscles - giving you a better looking physique

4) Increases your self-confidence - the better you look the better you feel!

If you are considering beginning a strength training program, don't think, however, that you need to workout in a gym for hours at a time to get the benefit that strength training offers. Significant benefits can be gotten with consistent workouts lasting about 30 minutes each time and performed 2 -3 times per week. An easy way to begin is to train with simple weights in your home.

The most important thing you will need to keep in mind about weight loss is if you want to lose weight effectively and keep it off, including some form of strength training exercise in your routine is essential not only to your overall weight loss program but also to your general health and well-being and the way that you age as well.

Furthermore, by combining strength training exercise and taking full control of your eating habits, you will begin to lose weight the best way possible - safely and steadily.


About the Author:
Patricia has been interested in health and fitness since the early 70's and takes a no nonsense approach to weight loss Strength Training & Fitness

The Body of Your Dreams

The Body Of Your Dreams
by Krystel Abi Assi

Sometimes I think the diet and fitness industry just doesn't "get it". The industry feverishly adds new quick fix workouts and diets each week, yet more and more people are fat and out of shape. The truth is, the average person doesn't get it either. Most people are constantly searching for the quick fix, the magic diet, the 6-minute fat-burning workout, the super fat-burning pill, etc. If any of these existed, don't you think we would have discovered it by now? And don't you think that we would all be healthy, fit and super skinny?

Nowadays, we are overfed yet undernourished. And he have become a civilization that does not embrace the joy of movement and the benefits of healthy eating. Let's take a closer look at the problem. The first thing you need to do is be honest about the things that are preventing you from achieving the body you want. See if any of these reasons rings a bell:
* I don't have time.
* I hate to exercise.
* My family life is too busy.
* I work long hours and the last thing I want to do is eat right and exercise.
* I can't afford a gym membership.
* I've never found a diet that I enjoyed.

Your problem is that you don't think you can get the body you want and you're also not willing to do the work required. Your mind has tricked you into thinking that it isn't possible, and you've also been too easy on yourself. In addition, the dark side of the diet and fitness industry has programmed you to believe that there may be a magical solution out there. A solution that is easy, quick, and painless. Guess what - there's no such thing..To change your body, you need to change your lifestyle. I'm not going to sugar coat it; diets are not something you start and then finish. A diet is your eating lifestyle; it's what determines your health and longevity. And everything that goes into your body either promotes health or supports your demise. Your current food customs are not something innate they are acquired, and in order to get that body which you long for and keep it you need to adjust them.

Based on these facts I decided to put together a guide that you can follow to begin the process of getting the body you want. Follow the guidelines to the best of your ability because even slight changes will make a difference. The more consistent you are the better your results.

1. Movement -- Remember childhood? If exercise is a chore, then ask yourself what would be fun. If the thought of weight training and power walking turns you off, then search for aerobic videos, take a belly-dancing class, try Pilates or Power Yoga, join a walking club and meet new friends. Think like a kid again and just have fun. If you aren't motivated by traditional methods of exercise, then you have to find an activity that is enjoyable to you. Two to three days per week will be just enough to burn that extra fat and get you back on track.

2. Nutrition -- Nothing is as important as the fuel you put in your body. You'll need to control blood sugar levels in order to lose body fat, and this is best accomplished by consuming four to five small meals per day. A good meal could be an egg omelet with fruit on the side; a large salad with chicken and a little of your favorite dressing; a whole grain bread cheese sandwich; a fruit salad or even a handful of omega-3 rich nuts.I'm referring to them as meals but they're actually small feedings. Forget about portions, when you know that you don't have to limit yourself, you'll until you feel satisfied. Remember you need to feel satisfied not stuffed. It's very tempting to starve yourself and stop eating altogether, but that is just not a good idea.You need to understand that your body is very intelligent; your body does not like to lose weight, it's just not programmed to lose weight. So when you stop eating you see quick results but after a few days, your body goes into what we call 'Starvation Mode' and stops burning fat. So what you end up losing is water and muscle weight, both of which are regained very quickly as soon as you start eating normally again.

3 Timing -- I realize four to six meals sounds like a lot but you must keep in mind that the body is always seeking to store fat. If you go long periods without eating (more than 5 hours), your body begins to sense that something is wrong. Remember that we need to keep the fat furnace burning and in order to do that we need the energy supply (food) steady.To control blood sugar, eat approximately every three hours through the day. This helps to control blood sugar, which assists in body-fat loss.

4. Consistency -- You'll need to be on your nutrition program for most meals. Notice I didn't tell you that you have to be perfect every single meal. If you're consuming 35 meals per week, then a couple of treats during the week will not hurt you. Unlike many, I'm not a big fan of the one "cheat day" per week method. I find that people tend to use it as an excuse to gorge themselves.
As always, check with your doctor before beginning an exercise program.
________________
How A Simple Change In Your Mindset Will Set You Free In Your Quest For A Great Body! I've given you a lot of great information in this guide - stuff you can go out and use right away. But most people will read this article with the mindset of wanting to get in shape. That's not enough. You hear a lot of people lamenting about being out of shape and saying, "I need to get in shape", or, "I want to get in shape." What you don't hear them saying is, "I want to get in shape and stay that way." They may want to stay in shape, but their mindset is focused on getting in shape. This makes you more susceptible to the fad diets and latest exercise gimmick on the market. You're so focused on getting in shape that you'll try almost anything regardless of how silly or difficult to follow it might seem, because you're only trying to get in shape.

A simple change in the "quick fix" mindset to one of long term success will steer you down the correct path. You'll be less enticed by the late night TV hype, and more focused on doing the right things most of the time. We're after life long health and fitness here. A person who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their20s and 30s. That's because the dedication to maintaining the proper exercise plan and a sensible nutrition strategy for the rest of your life is rare to find. It's a rare mindset. If you really want to transform your physique for good, you must make it a lifestyle, a habit. The good news is that the info I've provided in this guide is fairly easy to follow. It doesn't require you to give up your life's pursuits so that you are in the gym six days a week, and it doesn't require you to give up eating carbohydrates or following some other wacky diet you can't reasonably make a lifestyle out of.

Making this information a part of your life is a process, but it doesn't take as long as you think. After a few weeks it will become part of you, and in just under a couple months, you will have made these exercise and nutritional secrets a habit.

About the Author
Krystel Abi Assi
UK graduate with degrees in Nutritional Therapy and Holistic Nutrition; currently living and practicng in her private clinic in Beirut, Lebanon. Need more info?

Are You Losing Fat Or Muscle?

Are You Losing Fat Or Muscle?
By: Shawn LeBrun

I often have to catch myself when speaking with clients or newsletter subscribers when I use the terms "weight loss" or "losing weight".I mistakingly use these terms on my site and in my newsletters even though I probably shouldn't.Why?I can bet that you, no matter how much you think you do, do not want to lose weight. You want to lose fat. Maybe a little, maybe a lot. But it is the body fat you want to lose, not just weight.I have never had anyone approach me and ask me how they could go about losing some lean muscle while maintaining their fat levels. This would cause weight loss.So, all of us that think we may want to lose weight, it is really the fat we are trying to lose while preserving lean muscle tissue.The cool thing is, when we lose fat and preserve lean muscle, that lean muscle actually helps us burn more calories to keep off the body fat.So how do we go about ensuring that we are losing fat and not muscle while we exercise and focus on our nutrition?Although there is no absolute cut-and-dry method to ensure fat loss and muscle preservation during intense exercise or calorie restriction, there are some steps you can take to maximize the likelihood it is fat you are losing and not lean muscle.First, separate and attack the two independently. Focus on losing fat. Focus on increasing your lean muscle mass.Treat them as two distinct entities.When attempting to lose fat, there are primarily two ways to do it. One, increase aerobic activity. Two, decrease caloric intake. The best approach is to do a little of both.Start to slowly decrease your caloric intake while increasing the amount of cardio/aerobics you do.Do not go to an extreme on either. Do not restrict calories too much or you will actually cause your body to store more body fat. Also, do not do too much cardio for risk of overtraining and increasing the likelihood of injury or sickness. Approach losing bodyfat by focusing on those two areas, a reduction of calories and an increase of aerobic activity.That addresses the issue of losing fat, so how do you ensure gaining or at least preserving your lean muscle mass? Again, by focusing individually on what creates muscle gain.During your weight training routine, try to keep progressively increasing the amount of weight you lift over time. This alone will cause your body to keep adapting to the increase in demand by adding lean muscle tissue.One quick way to increase the weight you lift is by decreasing your repetitions.Also, make sure you are getting adequate nutrition during the day to support muscle growth. Since protein (amino acids) is the building block of muscle, be sure to get enough of it in your diet. Aim for about half of your daily calories from protein. Be sure you are getting adequate rest and recuperation from your weight training workouts. It is very hard to grow lean muscle if your body is not recuperated properly from workouts.These are some steps you can take to make sure you are losing fat and not muscle while attempting a weight loss/weight control program.It is fat loss we are after, not just weight loss. If we lost muscle, we would still be losing weight, but not the weight we would like to lose.Approach each individually. While attempting to lose fat, focus on the steps above that have to do with fat loss. In the mean time, take the steps listed above and try to maximize muscle gain while in the gym.

About the Author:
Discover a simple, proven muscle building routine by trainer and bodybuilder Shawn Lebrun that shows you, step by step, how to get the maximum amount of muscle growth and definition possible. Simple Steps To Get Huge And Shredded"

A Beginner Workout Routine To Build Muscle

A Beginner Workout Routine To Build Muscle
By: Shawn LeBrun

This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it’s approach, which is also why it is very effective for building muscle mass.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don’t put into action what they have “learned.” It’s not so much “what you know” as it is how you “put into action” what you do know. Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and I guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest
Tueday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest
Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Dips

Back
Dumbbell one arm lat row
Cable lat pulldown to front
Seated back row on machine
Deadlifts
Bent over back rows
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Shoulders
Seated military press with bar
Seated dumbbell shoulder presses
dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises

Legs
Squats
Leg press
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges
Calf-raises/presses

Biceps
Alternate dumbbell curls
Straight bar curls
Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps
Triceps extension (lying down) (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks

Abdominals
Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week’s routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It’s up to you.

Monday: muscle groups ______________ & _____________


1st muscle group___
1st exercise____________ x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group______
1st exercise____________x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

*include 2 sets of 2 abdominal exercises


Wednesday: muscle groups ____________ & _____________

1st muscle group ________

1st exercise ________________x 3 sets
2nd exercise_______________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group _________

1st exercise ______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ________________ & _________________
1st muscle group __________
1st exercise ______________ x 3 sets
2nd exercise ______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________
1st exercise _______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets


Include 2 sets of 2 abdominal exercises
You will be doing 3 weight training workouts per week.

You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)

You will be doing 3 sets per exercise.

1st set-10 reps (warm-up)
2nd set-8 reps (weight acclimation)
3rd set-6 reps (heavy set)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.

This beginner's workout routine to build muscle will soon have you blasting past others in the gym.


About the Author:
For a more in-depth and powerful weight training, cardio, and nutrition program, check out the proven "Simple Steps To Get Huge And Shredded" program from trainer and bodybuilder Shawn Lebrun

8 Proven Muscle Building Tips

8 Proven Muscle Building Tips
By: Shawn LeBrun

Building muscle requires the right combination of training and nutrition information. That includes muscle building tips that are proven to work. Using the wrong information can be detrimental to your progress. So be careful who you listen to in the gym. Even though everyone has an opinion, not everyone is right.

The only way to build muscle is by following 3 synergistic principles:

1. Hard, heavy and smart weight lifting
2. Quality nutrition
3. Quality rest

All three must be in place if you're going to succeed in building muscle. If just one of these elements is missing, you're not going to come anywhere near your potential. Here are 8 simple, proven muscle building tips that you'll want to include in your training and nutrition program.

Tip # 1. Evaluating your body - By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be.

Tip # 2. Setting your goals - Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis. It's better if you were to break your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

Tip # 3. Keep a weight lifting log and diet log - It's important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals. A weight lifting and diet log will show whether your goals are realistic and give you insight into your exercise and eating patterns. If you're building muscle and strength, you won't have to wonder what works, because you'll have a full description of everything you've done to reach your goals. This will be your blue print for muscle building success.

Tip # 4. Setting up your weight lifting program - Setting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you're a beginner, intermediate, or advanced weight lifter. Once you know your current weight lifting status, build your weight lifting routine according to that information. It's suggested that you incorporate free weight exercises into your muscle building programs as opposed to machines. In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins. One of the most important muscle building tips is to keep your workout short, heavy and intense.

Tip # 5. Nutrition - Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition. To be honest, nutrition will be that element of your muscle building program that will make the difference between an o.k. physique and one that commands power.
The trick to unlocking your muscle building fury is to find your optimal nutritional state. To build muscle you need to consume more total calories than your body uses each day. Remember this very important muscle building tip; nutrition is the key to building real muscle. Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.

Tip # 6. Build a diet that supports your nutritional goals - Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.

Tip # 7. Use only proven muscle building supplements - Weight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, proven supplements may enhance your performance.

In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts.

Tip # 8. Rest - Blasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labor. Let your body get into a good rhythm of work and rest.

By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.

It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart. Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs. Therefore, sleep is as vital to building muscle as is your training program and diet.

You should aim for 6 to 8 hours of rest each night. Don't be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Rest is one of those muscle building tips you really don't think about but is so important.Use the muscle building tips above in your workout program and you'll soon start seeing results.

As you progress in your program, make sure to challenge yourself and change your muscle building routine around. This will add a new angle to your training and improve the your results.


About the Author:
Shawn Lebrun's "Simple Steps To Get Huge And Shredded" training and nutrition program contains some of the most powerful muscle building tips available. Simple Steps To Get Huge And Shredded"

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

5 Reasons Why Alcohol Will Destroy Your Muscle Gains
by Sean Nalewanyj

I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.

I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.

About the Author:

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/

10 Ways To Improve Your Run Time Without Extra Miles

10 Ways To Improve Your Run Time Without Extra miles
by Dave Elger


For years I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume, high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.

Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you are already doing! Sound too good to be true? Here’s how!

1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.

2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.

3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5 K pace ought to do it. Ideally this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however you can also just use a watch and a flat stretch of road. Four to six of these workouts should be enough to make a difference in your 5K time.

4. Finish one of your usual easy runs with 4 or 5 striders. Striders are 50-75 meters run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this one for 2 or 3 days after your short interval workout.

5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times.

6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scare that stretching improves running, however as a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips.

7. Lose weight if you need it! Extra body fat is like carrying lead in your pockets- it slows you down. Dropping just 2 or 3 pounds of body fat (not water!) by improving your eating habits will make a huge difference in your ability to run. Eliminate just one 12 oz soda or dessert per day and expect to lose a pound or 2 in less than a month!

8. Always take an easy day after your interval workout or any long runs you might be doing. Remember, only 1 hard session per week is all you need. Take the day off before running your next 5K so you are good and rested.

9. Try one or two 1-mile time trials in the weeks leading up to your 5K. This will help you understand pace, decrease anxiety, and even improve fitness. You can substitute this test for your usual short interval workout.

10. Fatigue can often be blamed on dehydration. It takes more than 1 day to ensure that you are fully hydrated, so keep that water bottle handy and sip throughout the day, especially before and after workouts.

BONUS: Smokers will notice improvement within days after quitting without doing anything else!


About the Author:
Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him http://www.daveelger.com. He also supports the Okinawa Running Club

Muscle Builder- Build Perfect Physique

Muscle Builder - Build Perfect Physique
by Nutrovitasub

MUSCLE BUILDING
Bodybuilding is the process of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. Bodybuilding originated from the Greeks believe it or not. Their basic idea was to celebrate the human body and it's functions. Back then, however, it was much different than it is now. They weren't so concerned with symmetry, just being massive and strong. Today's idea of being symmetrical along with being massive and strong stems from the Victorian ages. Now, bodybuilding and strength training is considered mainly for health reasons and just to look good.

The easiest way to assure both proper energy before your workout and to replenish that glycogen afterwards is to consume a whole food nutrition supplement both before and after a workout. Nutrition is by far the most important factor and is almost always responsible for either success or failure in bodybuilding and most fitness programs. Although very complex, a basic understanding can guide anyone in the right direction. As you progress in your bodybuilding and fitness programs and gain further understanding of the relationship between performance, recovery and nutrition, you'll be able to find certain nutritional strategies and manipulations that will help drive you to new heights.

In order to add muscle tissue you must force the body to add it. Your body won't just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements in the case add muscle tissue. You have to provide what I call a 'stimulus'. This can be done in many ways and I'll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.

First, the basic and common methods:

1. Increase weight or resistance
2. Perform more repetitions
3. Perform more sets
4. Move the resistance slower
5. Rest less between sets and exercises

The key to Building Muscle is diet and exercise. Exercise will improve your muscle tone, help you control your weight, reduce your blood pressure, help prevent heart disease, and it will improve the functioning of almost every one of your essential systems, from digestion to sleep. The amount of exercise you do depends on the shape you are in, and what you believe your ideal physique to be. When creating a muscle building regimen, it is important to keep in mind your level of weight training experience. If you do not have a great deal of experience it is important to ease into a weight training routine. As a rule of thumb, three to four workouts per week of at least thirty minutes should keep you healthy. It is essential to do research, or consult a nutritionist when figuring out a diet which will support you in building muscle. A well balanced diet is crucial when building muscle.

"The key is to stimulate muscle growth with the least amount of training in the shortest period of time." Remember, if you have not stimulated enough muscle mass in a workout session, all the excess calories consumed are either excreted or deposited as body fat. Studies indicate that 95 percent of trainees simply don't train hard enough to warrant an appreciable and consistent size and strength increase on a workout by workout basis. And yet they still continue to eat big to get big. Let me point out that you will get big if you eat big but it is often fat and not lean muscle mass. You don't need 6-7 meals a day to build muscle and minimize the deposit of body fat. In fact, all that really matters is that total calories consumed in a day must exceed your Basal Metabolic rate. The essence of body building can be summarized as follows: feed the muscles enough calories to help the growth process and no more. "More is not always better". Consuming more calories than what is necessary to serve the growth process causes your body to work harder to digest food and misuses valuable energy that could be better used to serve the growth process. The rest of the excess calories are usually turned into body fat and/or excreted. If we stimulate five pounds of muscle per training session and our next workout is 3 weeks away we need only 3000 calories in a space of three weeks to serve the growth purpose. Now when you divide 3000 calories by 21 days you have a little over 145 calories a day.

To do bodybuilding or any task you have to plan some goals by which you can know the work you doing is helping you or not. Here are some general recommendations for different goals: If your goal is to tighten and tone muscles: * Focus on increasing reps, decreasing rest, and changing exercises frequently * Train each muscle group twice per weight * Perform fewer sets of many different exercises If your goal is to increase strength and power: * Focus on increasing weighing * Train each muscle group once every 7-10 days * Perform multiple sets of each exercise approximately 2-5 sets per exercise If your goal is to increase muscle size: * Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes rest time, etc) * Train each muscle group on a variable schedule. Experiment by training a muscle group 3 times a week and then once every ten days. * Perform multiple sets for a while and then perform single sets for a week or two. Eating to gain muscle mass, power and strength is ridiculously simple. Remember the simple things in life are the things that usually work. Complicated issues like measuring every morsel of food are at best an inefficient way of gaining muscle mass.

A very important aspect of being able to build muscle, aside from doing the exercise, is to be consistent in your efforts. Building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability & if you have decided that you have to be a smart one than you will be.
Health Articles

About the Author
Herbs & Research Depart At Nutrovita.com
Health Articles

Man Of The Month: Mr. October - Leighton Stultz

Man of The Month:
Mr. October - Leighton Stultz


Leighton, a 21 year old model/actor from Savanah, Georgia. He joined Connex247 and has become one of the most popular on the site. Currently Leighton is travelling after making several appearances. You can find more updated news on Connext247.

Leighton has won the Handsome Male Models contest of 2006 and is in the final round of the Connex247 Hottest Guy On The Planet. To read more visit Connext247. If you would like to book Leighton Stultz send an email to michael@connext247.com