BuffRx

Finally Get The Six-Pack That You've Always Wanted

2009-02-23T17:19:00.001-06:00

Finally Get The Six-Pack That You've Always Wanted

Author: L. Pogan

Summer is right around the corner, the days of laying on the beach or by the pool will be here before you know it. Wouldn\'t you love to have a flat, toned stomach or the ultimate six-pack? There is no quick fix or fad diet that will achieve these results, it takes dedication and hard work. But the pay off is extraordinary, the confidence to walk around in your swimsuit and not care if anyone is looking. Let this be the summer you walk around in that bikini or with your shirt off, showing off your amazing abs.

Nutrition is the key to a flat toned tummy. Eating natural, whole foods over processed foods and fast food, will allow you to eat more food for less calories. Eating smaller more frequent meals throughout the day will keep your metabolism burning all day. Plus eating smaller more frequent meals will keep you feeling full and therefore less likely to overeat. It is a good idea to plan your meals. By planning your meals and snacks for the entire day, you reduce the temptation to eat things just for the convenience. You should aim to eat every 3 to 4 hours and each meal or snack should contain protein and complex carbs, to help you feel fuller longer. Correcting your eating habits is an important step to achieving the abs of your dreams. Your abs will never show if you have a layer of stubborn belly fat blocking them.

Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, it acts as the body\'s girdle, providing support and stability. The middle layer, the rectus abdominis, which flexes the spine. And the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement. For a tight, toned tummy, you have to work all three layers.

Having strong abs is important for overall wellness. It is important to strengthen your core for better posture, to decrease lower-back pain, and to reduce the risk or injury. Strengthening your core can also improve your abilities in other sports like golf and tennis. Having that flat stomach or six-pack is just an added bonus.

You do not need to do 1000 crunches a day to achieve a six-pack. One of the biggest mistakes people make is over training the abdominal area. You should train your abs like every other muscle in your body. You would not do 1000 squats or bicep curls a day, would you? You really only need to focus on the abdominal area 2 to 3 times a week at most. You don\'t need any kind of crazy contraptions or machines, just a simple group of exercises.

You do not need to do all of these exercises every time you train your abs. Pick 3 or 4 exercise and change it up regularly, only do 20 to 25 reps, and no more than 3 sets. Allow yourself 30 to 60 seconds between sets. Good form is most important, fewer reps done correctly will show far better results than tons of rep with poor form. It doesn\'t matter which exercises you choose, as long as you include a variety that trains all abdominal areas. And you don\'t have to stick with laying on the floor the whole time. Some of the best moves come from yoga and pilates were core training is the goal. These types of exercises really focus on the deep abdominal muscles that pull everything in, helping you feel taller and leaner.

The final piece of the puzzle is cardiovascular training. You don\'t have to run 10 miles, but you do need to get your heart rate up and burning fat. You can do any kind of cardio that you like; walking, running, swimming, cycling or any other type that you enjoy. By combining these three steps, you can be on your way to the sexy stomach you\'ve always desired. This does not happen overnight. You could start to see results in as little as 8 weeks if done correctly. And with continued commitment and training you can achieve results that will last a lifetime.

About the Author:

L. Pogan is a working mother of 2 young boys. She has a passion for health and fitness. And knows first hand that having a strong, healthy body takes hard work and dedication, but it is possible.

Article Source: http://www.articlesbase.com/muscle-building-articles/finally-get-the-sixpack-that-youve-always-wanted-773287.html

Best Dumbbell Exercises for Achieving a World Class Physique

2009-02-23T17:15:00.000-06:00

Best Dumbbell Exercises for Achieving a World Class Physique

Author: Eugene Armand

Dumbbells are the most versatile and effective workout tool for constructing a muscular body. With just a pair of dumbbells, one can perform dozens of compound and isolated workouts in order to strip away fat, develop lean muscle mass and improve cardiovascular fitness. So with the large selection of exercises available, one might begin to ponder – what are the best dumbbell exercises for producing the greatest physique development? Well, without further bustle, here are some of best dumbbell exercises that’ll help you get a world-class body when combined with proper muscle gaining diet:

Best Upper Body Dumbbell Exercises

Chest - Flat/decline/incline bench press. The standard flat dumbbell bench press is a powerful exercise and should be sought regularly for developing a remarkable, head-turning chest.Shoulders – Dumbbell shoulder press, upright row and lateral raise. The standard shoulder press and dumbbell upright row is great for blasting the shoulder complex. You can also perform the latter one arm at a time thereby allowing you to apply full pressure on the lateral part of the shoulder individually. To complete the whole package, you should also blast the anterior part of the shoulder, and the lateral raise is the perfect exercise for accomplishing this goal.

Back – Dumbbell bent over row, deadlift and shrug are your best friends. The aforementioned exercises can help you develop a strong and muscular back if done with correct form and relatively heavy weights.

Biceps - Dumbbell curl and Incline curl. These two are the only exercises you’ll ever need to stimulate your biceps and can be done either one arm alternately, or perform with both arms at the same time. The incline curls are highly stressful so you probably won’t be able to lift as much weight compared to the standard curls.Triceps – Triceps extension, dumbbell kickback and incline extension. All 3 exercises are fully capable of kicking up triceps growth. Don’t go too crazy on your triceps because they get enough stimulation from your chest routine like the bench press.

Best Lower Body Dumbbell Exercises

Hamstrings – Straight-leg deadlift. When performing the lift, ensure that you keep both arms and knees straight. This allows your hamstrings to take the brunt of the weight.

Calves – Single leg calf raise. This exercise is used to isolate your calves so make sure that you perform it with full range of motion and try to get a high number of reps for maximum stimulation.

Quadriceps – Dumbbell lunge and squat. To get the most out of your leg routine, perform heavy squats as it’s of the best dumbbell exercises for hammering the entire thigh as well as the glutes. Be warned that it’s a very strenuous exercise, but stick with it for a several weeks and you’ll definitely see noticeable gains in your legs.

About the Author:

Everything from meal plans to exercise techniques can be discovered at Muscle Building Success!

Article Source: http://www.articlesbase.com/muscle-building-articles/best-dumbbell-exercises-for-achieving-a-world-class-physique-757669.html

Featured Photographer: Jenn Hoffman

2008-12-08T20:26:00.008-06:00

Featured Photographer:
Jenn Hoffman
Interviewed by Gene Marie

"I...just kept growing, and shooting people! The constant challenge, and the more beauty that surrounds me, continues to inspire me."

Gene: Hello Jenn, thanks for accepting an interview. How about you tell us a little about yourself?

Jenn: My background is pretty simple, grew up in a small town in North Carolina. I have always been family oriented, and also relationship oriented. I then moved to CA about 2 yrs ago due to a bad relationship and it turned out to be one of the best things I have ever done ,as far as career goes. The style of my photography I believe would be defined as: Clean, Simple, Elegant.

Gene: What first inspired your interest in photography? What continues to inspire you?

: Model: Janic Dickson

Amer Abdulbaki - Mr.October

2008-10-01T14:14:00.004-05:00

Mr.October
Amer Abdulbaki
interviewed by Gene Marie

"Growing up, I did not come from a rich household, I was actually working since the age of 13, and that made me realize that if you want something you have to earn it, and nothing is given."

Introduction
My name is Amer Abdulbaki, also known as Amer "T" Hammer. I was born in New York, New York, and I am currently residing in Toronto, Canada! I am a recent graduate from George Brown for Architecture. I am a very outgoing and hardworking individual!

I played football for the majority of my life. In my late teenage years I played for Toronto Thunder, until I got a knee injury, which took me out of the game for over a year. I began to train for looks rather than athletic performance!

My occupation currently does not exist, because I would rather be poor and strive to be rich in the fitness industry, rather than be rich and wonder what could have come if I pursued a career in the fitness industry! Not to say I am poor! (laughs) I have been featured in various TV commercials as well as various magazines. I am currently a fitness model, as well as a professional model for runway and print! Stay tuned for the 2009 fitness season, as I will be competing in the FAME World championships, as well as the WBFF...continue reading

Setting The Right Fitness Goal Is Crucial To Success

2008-06-27T15:45:00.003-05:00

(ladder in they sky (image) by Barun Patro)
Setting the Right Fitness Goal is Crucial to Success
by: Roy Palmer

Many fall short of their ideal level of fitness because they either do not set goals or set totally inappropriate goals with only one likely outcome – failure. Yet if you spend a little more time on setting your goals you will increase your chances of success and the rewards will be greater.

If you do not put enough thought into the goal setting stage of your plans you are more likely to fail. A carefully chosen goal, whether to do with your fitness, career or personal life will motivate you to stay on target and also add another factor to your training – it will engage your mind.

Your training and sport should be viewed as part of your personal development and not as a separate physical activity. Many individuals regard their sport and exercise as a way of taking a break from their intellectual pursuits and train their ‘mental’ and ‘physical’ self separately, but do you really perform at best by splitting yourself in two? Does taking the ‘mind’ out of physical activity result in mindless action? Skills and abilities learnt from participating in your sport can translate back to your personal and professional life; it also works the other way around.

Choosing the right goal for you
A goal is a wish to achieve something you regard as worthwhile that represents a challenge. It will be a target beyond your current ability requiring a substantial effort on your behalf to attain. Once you have reached your goal it will be an achievement to take pride in and drive you on to achieve a higher level.

Whether conscious of it or not, most will have a goal in mind that determines what we do. It may be for a quiet, comfortable life, earn more money, look good, get fit or all of these. I believe it is important to have goals as a way to motivate and encourage continuous self-improvement but the goal itself must be carefully thought out before you set off on your journey toward it.

A goal should …

be something you know is achievable and provides you with the motivation to train.
have a specific target so you know when you have achieved it, for example, completing a 10 k run, making the first team or getting a black belt in a martial art.
involve doing an activity you can enjoy and benefit from.
be shared with the people around you so they will ask you about your progress adding to your motivation.
be broken down into smaller tangible steps so each stage represents a tick in a box allowing you to take satisfaction from the journey.
provide you with the opportunity to experiment and learn.
challenge your intellect as well as your body.

A goal should not be..

impossible or unrealistic
plucked out of the air just because it sounds good. ‘I want to run a marathon’ is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.
given an arbitrary target without any meaning such as increasing your trips to the gym to 4 times a week, this doesn’t meet the criteria of the should be’s above. However, this might be a subset of a goal that will enable you to achieve the big one.

too easy and require little effort.
set in concrete and non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don’t suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.
detrimental to your health.

Once you have decided your goal ask the following questions to clarify your reasons for selecting it:

Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning right up to achieving fame and fortune.
How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.
How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?

When you are satisfied with your answers write down your goal and then underneath add ‘How I am going to achieve this?’ This will include steps to take you closer each day to your ultimate goal. List things that need to be done in preparation such as:

buying new kit, research, finding useful sources of information/ advice, getting professional help, joining a sports club and getting a check-up from your doctor

Be sure that each step on your action plan is clear and contains just one action so you can tick the box when it’s done. Be methodical about your preparation and do not be tempted to rush straight into your training, the well known business mantra is just as applicable here – proper planning prevents poor performance! A good plan also helps you keep your mind focused on the task in hand increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan. You may wish to promise yourself a reward on successful completion but do make it relevant to your long-term goals. A weekend in Chicago to run the marathon would give your motivation for running a shot in the arm, whereas an all-you-can-eat meal on reaching your target weight would obviously set you back into bad habits. However, if you have chosen an appropriate goal and planned accordingly, the experience of the journey and achievement in itself will mean more than anything – although it’s nice to have some icing on the cake!

How to achieve your goal
At this stage all you have in front of you is a sheet of paper with your goal at the top and listed beneath your individual steps to get you there. Put this in a place where it can be seen. You may need to return to this on occasions when things may not be going too well and your motivation has taken a knock.

In addition to this important record keep a diary of your progress and include:

what you did you set out to do
what you actually achieved
how you felt
what you learnt

The last point is crucial to achieving your goal. Be flexible and learn from your experience. If something doesn’t appear to be working, don’t try any harder using the same approach. If banging your head against a brick wall isn’t working, don’t bang it harder!

Be prepared to change your approach, method and technique is you feel you are getting nowhere fast or it’s starting to hurt. There is little to be gained from injuring yourself in the pursuit of a goal that is meant to improve your quality of life.

If your enthusiasm dips, return to your goal sheet and training diary to remind you of your objectives and the passion you felt when starting out. As you draw nearer to your goal start planning ahead for your next self-improvement activity. I always find this helps with the final stages as you can start to see yourself moving onwards and upwards towards a higher achievement.

About The Author

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called 'The Performance Paradox: Challenging the conventional methods of sports training and exercise' and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com.

Mr. May: Thor Knai

2008-05-04T20:26:00.015-05:00

Mr.May:

Thor Knai
interviewed by Gene Marie

“I won’t stop until I’m a household name... And that is when my real work begins. That’s when I have the power and influence to inspire people to change or strive for excellence in themselves.”

Introduction
Hi, I’m Thor Knai. I’m currently working with Models International Hong Kong! But that will change when my current contract is done. I’ve encountered sort of a problem relating to how to introduce myself to new people actually, I’m so many different things! I’m sure others feel me on this one. You have to analyze what info is important and what’s not depending on the unknown person. For the sake of this interview though: Hi, I’m Thor Knai, I’m 23, I’m currently modeling and acting in Hong Kong and China.

Tell us about your modeling acting assignments?
There’s a lot of catalog work being shot in China, which is mostly what I’ve done here so far. I also did a KFC commercial in Hong Kong which was fun (except I had food poisoning) and this coming week I’ll be flying around to three different cities in China for more catalog work. Before China I was in London for three months, which was great for both aspects of my career, did a commercial for Hell’s Kitchen, a stint on Project Runway (with Kelly Osbourne, not Heidi Klum), some print work and quite a bit of acting actually, mostly in pretty decent short films, but some feature work too. Good times!

What are your personal as well as professional interests?
Both professionally and on a personal level I try to stay in shape, work out, run, do some martial arts etc. It’s pretty easy to do when I tell myself I’m actually getting paid for it, which is true, indirectly. Personally I’ve always been heavily into fantasy, the sword and sorcery stuff. I love Lord of the Rings, I read a lot of fantasy books like G. R. R. Martin, R. A. Salvatore, R. Jordan (RIP). I have to admit I still play D&D with my friends back home in Norway where I’m from whenever I go back for a week or two between contracts. My main professional interest is acting, and I’m working towards a celebrity visa to the states this spring so I can return to my “people” there and continue where I left off last year. Needless to say I watch a lot of movies too, which is also indirectly part of my job. My ambitions are high.

Before you were a model/actor what did you do?
I was a soldier. Mechanized assault infantry. In Norway they are called “Storm” units. I was in the army for two years, 7 months of which I spent in Afghanistan as a NATO peace keeper. Norway is F’ing cold, and Afghanistan in summer is F’ing hot with 90 pounds of gear on, trudging around the muddy streets. I got to test my limits, and go beyond them. Very valuable experience because nothing I do now is ever really hard in comparison. Nothing quite as scary, quite as exhausting, or requires as much patience. Nowhere I live has worse living conditions, or equally screwed up sleeping patterns. I never have to work with people I loathe for quite as long anymore. Life is great now. Totally amazing. Unfortunately it gives me very little patience with people who complain about stuff without any shred of perspective on how lucky they are.

Who or what are your influences? Who or what encourages you to be successful?
Several things. First, I always wanted to be lots of things, like a soldier, policeman, archaeologist, scientist, pilot etc. and at some point I realized the only way to do all is to act. Second, Norway has never had a successful international male actor, I intend to be among the first, if not the first. I also believe that breaking the ice in Hollywood for a relatively normal Norwegian guy with no ties to the US is among the toughest challenges I can take on. I live only once, so I’m going to shoot high and hard on my first time through! Third, and most importantly, I was always very inspired by certain movies to be a better person. I learned some good values, and I want to do the same for others. Inspire them like I was inspired. And to tell a great story. I love that.

How were you exposed to modeling?
I was going to get my headshots done for acting in LA, but the photographer insisted that I should try some fashion shots too. I thought he just wanted more cash, but I didn’t mind. They turned out great. I’ve never had to pay for pictures ever again and with some self-promotion online and my personal website www.thorknai.com, it didn’t take long until I was approached by modeling scouts. It took off from there. Now I’m with agencies all over the place!

What’s the life of a model/actor?
Staying in shape, taking care of your skin and body and your skills. Communicating efficiently with your scouts and agencies. Castings, go sees, auditions. Working a couple of days a week, shooting or filming. Being nice to the clients to build a strong client base for more work in the future. Keeping your book, reel, resume and promotional materials updated. Doing interviews for magazines. Going to the right parties. Meeting and getting to know the right people. Acquiring new skills to increase your work base. Going to acting classes. Watching movies, finding inspiration for new poses. Looking at how others more successful than yourself do their jobs and learning from that. Know what’s going on in showbiz. Planning where your next contract is going to be. I’m sure I’ve forgotten a lot of things. It’s definitively a full-time job. I believe your chances of success are increased dramatically if you treat it like one.

What’s the best part of being a model/actor?
To do what I love and get paid for it. No two jobs are the same. Meeting a lot of interesting people who are passionate about what they do. Traveling to places I wouldn’t normally go to work. Watching my career take shape. Hanging out with beautiful people, almost everyone with an interesting story to tell. And I love to be a part of creating someone’s vision and making it come to life.

What occupies your time when you are not modeling or acting?
I’m very focused, so most of what I do is somehow related to one or both. However, since being an actor means being alive and acquiring new skills, that means almost everything. I play role-playing games. I party, which is officially called “networking”. And i try to get a glimpse a part of the place I’m at or the country I’m in. Suck up some culture. I try to spend most major holidays with my family. The support of my family and old friends is important to me.

What is your diet and workout like in and outside the gym?
Personally it seems to be true that if I work out enough (meaning almost every day for about an hour) I can pretty much eat whatever I want. Especially if I only eat a little of it. I always try to eat a lot of protein as it helps rebuild muscle and takes away the feeling of hunger better than other food types. I’m not worried about fat, more so with carbs from sugar, especially refined sugar. But on days I know are going to be high activity, or I’m working, I specifically go for the sugar to keep my blood sugar and energy levels high. I have to admit I eat a lot of fast food. Because it’s fast and cheap and easy, and something like chicken mcnuggets is actually not that bad for you. I try to stay away from fries and soda, and suddenly McDonalds is perfectly acceptable. I prefer to eat at Robeks or Subways for fast food though. Always loved those two. My work out regime consists of focusing on either arms or core on alternating days and then doing cardio on the days between, or something else that’s fun and requires using my body, like hiking, or soccer. Oh, and cereals for breakfast every day, the healthy kind.

What is your favorite exercise?
Exploring new places on foot by hiking or running. Or doing sports with my friends for hours and hours. When you’re having fun time flies and suddenly you’ve burnt 3000 calories. But since I travel a lot much of my work out is solitary or in pairs.

What is your favorite food to eat?
There’s this kebab thing that immigrants in Norway brought with them and perfected for fast food distribution. Perfect mix of sauce and beef and salad in pita bread. I’ve never seen it anywhere else. In the states I’d have to say a huge smoothie from Robeks, with protein, metabolism and energy boosts. I love Robeks.

What are your biggest goals in life? Do you have a life philosophy or a motto you live by?
Life is what you make it. You create your own reality and very often you are what you think you are. People have a lot more power over the course their life takes than they may think. I am very ambitious. I won’t stop until I’m a household name with my own star on the walk of fame. And that is when my real work begins. That’s when I have the power and influence to inspire people to change or strive for excellence in themselves. That’s when I have the financial ability to support important issues, and bring attention to things I believe in.

What’s next, what are your future plans?
Thor: Next is completing my modeling contract in China, getting my work permit in the US and setting up base again in Hollywood. I’ve already got the place lined up, my manager is expecting my return and agencies are waiting for me to sign with them. Then I pound the streets with modeling as my so called “day job”. I may go off modeling during off-season in LA to make money and return for the pilot seasons, but hopefully I can stay in LA an concentrate fully on breaching the market there. That’s a slow process unless I get very lucky, but at least I’ll be doing what I love. As long as I can live off of my own earnings I’ll keep doing that for as long as it takes.

What is something most people don’t know about you?
I’ve experienced love at first sight. Literally. It’s an awesome feeling, and it’s even better to know that such phenomenon actually exist. I have never seen her again, but now I know it’s possible, and I probably won’t be in a relationship until I experience it again. I’ve been single for three and a half years now, so I’m hoping once I return to LA, it won’t be to far away.

Your life is what you make it. I’ve been very fortunate but I still believe it’s universally true. Believe in yourself, if you don’t, why should anyone else? Watch movies like “What the bleep do we know?!” and “The Secret”, they are very inspirational. And then comes the disclaimer; be realistic. If there is no progress, don’t keep doing what you’re doing, change your approach.

Thor Knai Links:
www.ThorKnai.com
http://www.capelondon.com/model/thor+knai
www.myspace.com/realmofthor
www.facebook.com/profile.php?id=509856770
www.spotlight.com/9817-9059-3496
www.starnow.com/thorknai
www.shootingpeople.org/profiles/ThorKnai
www.nowcasting.com/actor/popup/viewactor.php?actorID=thorknai
www.modelmayhem.com/member.php?id=367881
http://nextmodelmen.typepad.com/next_model_men/2007/11/thor.html
http://expressmen.blogspot.com/2007/11/thor-knai-at-expressmen.html

Photographer:
Pics by gaz

Why Aren't You Using Online Fitness Coaching?

2008-05-01T11:04:00.003-05:00

Why Aren’t You Using Online Fitness Coaching?

by: Gary Matthews

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don't!

However, losing weight in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that you can use the advice that's given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals. The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It's all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There's nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline - meet your trainer type) varies with different levels of service and convenience, let's investigate some of these services on offer.

Personal training in a health club:
This has to be the least expensive due to the fact that you're already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:
With a personal trainer, this can obviously be the most convenient provided you have some equipment at home. You might find yourself walking to the bank more often with the higher rates these "come to your home" types charge.

Private training studio:
If you've accepted the invitation for personal training at their studio, chances are you'll be paying fees that would fit into the "pricey" category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there's no doubt that this method can be the most effective way to exercise. Sometimes, it's a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym's personal trainers. In terms of the convenience factor, it's a plus if you've signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn't your thing! Many people just can't stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term. The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training?

This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness... because for many it's the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client. This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear loosing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth - a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people's inability to achieve the results they're after.

Let's go through some of the benefits that can be attained using online coaching:

Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise.
Save money on travel expenses and expensive personal trainers.
You can exercise when you want discarding the need for timed exercise appointments
Where self-motivation fails, online training can provide enough support to stick with a homemade program.
No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road.
Sit in the comfort of your own home on your computer to receive coaching and advice
Have your training questions and problems answered with educated responses, promptly and confidentially via email.
Allows for tremendous flexibility, especially for those who travel.
Allows privacy for those who are intimidated by "public" personal training, such as people who don't feel comfortable with their bodies.
The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer.

As you weigh down the benefits of online personal training, you'll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can't do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you. Whether you're comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.

About The Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.

The Necessity of Cardio by Dane Fletcher

2008-03-24T17:07:00.006-05:00

The Necessity of Cardio

by: Dane Fletcher

Call it cardio, call it aerobics, call it whatever makes you feel more comfortable, but don’t avoid the inevitable: Every human being needs this variety of movement to be a part of their lives in order to function and be healthy.

We live in a weight conscious society, to be sure. The better a person looks externally, in clothes, naked, half naked, or anything in between, the more successful that person is deemed to be in the scheme of exercise and fitness. But looks can be deceiving.

Sure, cardio is the bodybuilder’s middle name-the key to the kingdom of ripped. But the truth is, cardiovascular exercise is probably one of the most misunderstood, under-utilized, over-utilized tools in the workout world. It is truly one of the greatest conundrums within the realm of fitness. And here’s another tip: Those who swear by it, may not even know why they swear by it.

Here are the pay-offs… and they are undisputed:

Cardiovascular exercise can burn calories at a rate between 8 and 30 calories per minute. That’s a lot of glazed donuts!

When engaging in cardiovascular exercise 5 times weekly, one can eat between 25% and 30% more calories and maintain or lose weight.

Cardiovascular exercise whips the heart muscle into great shape, increasing oxygen capacity within the bloodstream by up to 20% within just 3-4 months.

Cardiovascular exercise seems to melt fat off the body when combined with a good diet, and a regular program of resistance training.

These are all true, undisputed facts that no one can refute. They are the promises of diligent workouts on apparatus such as steppers, treadmills, stationary cycles and elliptical trainers. But is this the end of the story? Or is there more to cardio workouts than first meets the eye? You bet!

How to Determine Your Various Heart Rate Zones and Why You Should
There are four main training zones within the cardiovascular exercise category and each carries with it some very specific criteria and results. The reason one must familiarize himself with each zone is to avoid making crucial mistakes that could affect physical outcome. That’s because within each training zone subtle physiological effects take place to either enhance or jar your level of fitness. Knowing where you are at all times will garner the desired effect.

The Recovery Zone/ Weight Control Zone
Training at 60% to 70%

This zone develops basic endurance and aerobic capacity. The advantage to working out in this zone is the fact that you will be burning a lot of body fat and will likely lose weight as a result. You’ll also be reenergizing your muscles with glycogen that has been spent during fast paced resistance training workouts. This replenishing is a part of recovery and is the most valuable zone for most people as a result.

The Aerobic Zone
Training at 70% to 80%

This zone will help develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone your capacity for longer sessions increases. Though you’ll receive some benefits of fat burning, it’s mostly improved aerobic capacity that will be your reward by training in this zone.

The Anaerobic Zone
Training at 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your own aerobic threshold is found. During training in this heart rate zone, the amount of fat being used as the main source of energy is reduced and, instead, stored glycogen is the main fuel. This glycogen is stored in the muscle. Burning glycogen for fuel creates lactic acid (the "feel the burn" chemical by-product). Once the body can no longer remove the lactic acid fast enough to continue contraction, the anaerobic threshold has been reached. It’s possible to train through this to increase your ability to deal with lactic acid for longer periods of time, but this takes some guidance.

The Red Line Zone
Training at 90% to 100%

This zone is only possible for short durations. It trains fast twitch muscle fibers and has its use for strength and endurance athletes. This should only be used during interval type training where sprints are indicated to increase strength, shape and density of muscle. It’s also only for the very, very fit.

Resting Heart Rate
It’s very easy to determine resting heart rate (RHR). Find somewhere quiet, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, and without sitting up or jarring your body, take your pulse rate (beats/min). This is your RHR. If you have a heart rate monitor, even better. After 20 minutes, check the rate. As you become more fit, your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis to adjust values in other areas.

Calculation of Zone Values
There are a few methods by which to determine all of these values. Some say the age-based is the easiest to understand and doesn’t require exceptional math skills. However, it is also one of the least accurate because it supposes that everyone of the same age has the same Max HR, which is untrue. Conversely, the Max HR method is probably the most accurate because one finds zones based on actual testing.

Age Based Method For Determining Max HR

MEN: Subtract your age from 220

WOMEN: Subtract your age from 226

Experts agree that you should drop one point off your MAX HR for each year after you determine this number.

EXAMPLE:

If you’re a 35 year old man, your MAX HR will be = 185

When you turn 40, your MAX HR will be = 180

MAX HR Method For Determining Max HR

Warm up, then run for at least 15 minutes at fairly high speeds. Towards the end, increase your speed as hard as you can and as long as you can, then check your monitor to see where your heart rate is. This is your maximum heart rate. Keep in mind that, until you become more fit, you should adhere to the "Age Based Method". The MAX HR method is for people who are fairly fit to begin with.

The calculation of a zone %, is performed in the following way:

Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate - after testing). This is your working heart rate (WHR)

Multiply the desired zone percentage % by your WHR

This calculated percentage your RHR = BPM

Example : The athlete’s MHR is 180 and his RHR is 60. Determine the 70% value:

How Body Type Affects Cardio Choice, Duration and Frequency
This is a big debate and one that is never talked about in mainstream publications simply because it isn’t as important to people as talking about results-namely: fat loss. But for those athletes, bodybuilders in particular, interested in preserving muscle gains while losing body fat, it’s an absolutely fascinating topic and knowing what you are can be your best weapon against fat and muscle wasting.

Are you an Ectomorph, Endomorph or Mesomorph?
Feel like you’re in a foreign country and you don’t speak the language? Here’s how the body types break down:

Ectomorph - Long, lean, hard gainer of both muscle and fat. Often very underweight in childhood and in teen years. Will never have the Arnold Schwarzenegger look.

HARD GAINER/ EASY LOSER
Mesomorph - This is the ideal body type. Athletic with a good balance and ratio of muscle and body fat, even distribution of fat, and round muscles bellies that develop easily. Metabolically, this type is most gifted.

MODERATE GAINER/ MODERATE LOSER/ ATHLETIC
Endomorph - Heavy set, uneven distribution of body fat, fat to muscle ratios that can border on obese. Often heavy as a child or as a teenager, which continues into adulthood. Can be predisposed to metabolic disorders such as thyroid deficiency, and diabetes.

EASY GAINER/ HARD LOSER

Muscle Fiber Type:
How Type Affects Ability to Perform Cardiovascular Work

Skeletal muscle fibers vary in size and contraction ability. Typically, they are referred to as fast twitch or slow twitch fibers / red or white fiber. Each type contracts with different velocities, depending upon their ability to split Adenosine Triphosphate (ATP). Faster contracting fibers (fast twitch) have greater ability to split ATP, slower contracting fibers do not have this same ability. Fiber types vary with respect to metabolic processes used to generate ATP, in terms of their individual thresholds for the onset of fatigue, and their structural and functional characteristics.

Type I Fiber - Slow Twitch
(High Aerobic Capacity / Endurance Athlete)

Called slow twitch or slow oxidative fibers, this type contains large amounts of myoglobin, many mitochondria and many blood capillaries. Because of this, they are also referred to as RED fiber. They split ATP at a slow rate, have a slow contraction velocity, are very resistant to fatigue. An excellent example of the Type I Fiber muscles would be the postural muscles of the neck.

Type II Fiber - Fast Twitch
(High Anaerobic Capacity / Strength Athlete)

These fibers, frequently referred to as fast twitch (glycolytic fibers) contain a low concentration of myoglobin, very few mitochondria, few red blood capillaries and large amounts of glycogen. Type II fibers are white, and are geared to generate ATP by anaerobic metabolic processes. Because they are not able to supply skeletal muscle fibers continuously with sufficient ATP, they fatigue rapidly, split ATP at a fast rate and have a fast contraction velocity.

So why does all of this matter? While you may be the type who just wants to get on a treadmill without worrying about which type of muscle fiber predominates within your musculoskeletal system, it pays to know your body. Certainly, no one needs to worry about this stuff, but when it comes to doing right by your body as an athlete, the predominating fiber type matters very much!

In fact, both body type and fiber type really dictate how much you can and cannot do. The good news is, you may be doing far too much cardio training for your body type or fiber type and may be able to lighten the load and enjoy a leaner physique with fuller muscles. Without this information, you’ll never know.

Too Much of a Good Thing?
Is there such a thing as too much cardiovascular training? You bet! In fact, most people over train their bodies in this area far more than in the area of weight training. This affects metabolism and the body’s ability to store fat in the future, how it will be distributed, as well as hormonal balance within the body. Too much of a good thing can oftentimes throw the entire apple cart off kilter.

More Than One Way to Skin a Cat
Intensity - When you walk the treadmill, is it always flat or do you elevate the platform to make your workouts more difficult and intense? Do you walk stairs, flexing your legs and butt throughout, or do you occasionally run them? Intensity is one way to increase the amount of benefit you get from a cardio session.

Duration - Most people increase the number of minutes they do in one session until, fairly rapidly, they are doing over an hour per day! This won’t last and will burn you out. Try some of these other techniques before resorting to increasing the duration you spend on the stair stepper. Remember, two sessions per day, of shorter duration, are better than one long one.

Frequency - Try varying frequency. One week, do five sessions of cardio. During the next week, do just four. Others play around with this variable by doubling up on cardio sessions in one day and dropping a day in between. Make sure to decrease the time you spend in each session. Your body will continue burning fat long after each time on the cycle.

Intervals - Do you do interval training in the midst of one cardio session. Try doing distance running for 10 minutes, then sprint for 2 minutes, run distance for another 10, then end with an all-out 2 minute sprint again, followed by a 10 minute cool-down walk. Not only will this increase intensity, but you’ll knock out at least 2 different training zones and increase benefits of that session by a minimum of 50%.

Type - Don’t always opt for the treadmill or stationary bike. There are many pieces of equipment out there and you should vary the type of cardio you do. For that matter, don’t always do cardio in the gym. Vary how and what you do and, at the very least, you’ll remain fresh mentally and stave off burn-out!

Time of Day - Some swear by doing cardio on an empty stomach for maximum fat burning activity. But others say that this is the worst time… when the body is most apt to dip into muscle stores (glycogen) for its energy source. Do what feels right to you. Put it in perspective: Cardio at 8pm is better than no cardio at all if you’re trying to shed pounds.

What’s right for you? Well, that’s for you to decide now that you’re armed with information. The key to just about anything is being moderate. Just because you discovered a ‘treasure trove’ of fat burning tools doesn’t mean that your body will respond to the ‘more is better’ credo. In fact, see how little you can get away with doing, and build slowly from there. Less is always more.

About The Author
Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

How To Grow an Awesome Back

2008-02-29T23:18:00.004-06:00

How to Grow an Awesome Back
Author: Rico Connor

Writing is one of my favorite things in the world. I love to impart knowledge to people who are truly looking to sort through the maze of misinformation out there on health and fitness and learn how to achieve optimal health and enjoy a much higher quality of life. Trust me people. You will enjoy everything in your life better when you are healthy. Give yourself the gift of good health!

In this article I am going to tell you exactly what I do for my back. I do four exercises on my back day.

1) Machine Shoulder Shrugs
I get a tight grip on the handles and keep my arms straight and imagine they are bars. Standing straight up and holding the grips with my arms straight down at my sides, I shrug with my traps to lift the bars up as far as I can. I do not try to pull it up with my arms. All of my focus is my traps doing the work. Then slowly lower bars and relax your traps and repeat.

2) Machine Close Grip Row
The machine makes you assume the proper position. Sitting down and bracing your chest against the pad, reach forward and grab the handles. Keeping your back straight use your back muscles to pull the bars toward your midsection. Once again do not use your arms to the handles. Bring to your body then slowly let bars return to starting position and repeat.

3) Lower Back Machine
Sit in machine with knees bent and feet on platform, back resting against pad. Smoothly and slowly push back the back pad with your rigid back to the full range of motion of the machine. Slowly let the back pad return to original position and repeat.

4) Cable Machine Wide Grip Pulldown
Sit on the bench and reach up and grab bars with a wide grip. Use your back to pull the bar down in front of you to your chin level. Once again think of your arms as bars. Slowly let bar raise up until your arms are extended fully again and repeat.

I use an advanced pyramid routine, 3 sets pyramiding upward in weight for each exercise, with the corresponding number of repetitions decreasing. I also switch the order of the four exercises each week to keep my muscles shocked into growing.

Example: 1st set 3 plates a side for 12 reps
2nd set 4 plates a side for 10 reps
3rd set 5 plates a side for 8 reps

To maintain progress and strength in any weight training program, each muscle group should be worked out at least once a week. It is important to work out all of your muscles each week, not just certain ones. When you start a weight training program, there will be a trial-and-error period where you will learn what poundage to use for each exercise. No matter what your goals, your resistance should be such that the last repetition of each set is all you can do. As a general rule of thumb, you should exhaust the muscle after performing ten to twelve repetitions of one exercise. If you do not, then you should increase the weight. Learn the correct weight for you.

The gym is not a contest to see who can throw around the most weight and impress people. It is about using the right amount of weight per exercise to make your body grow and to build lean muscle and burn fat. Learn the science of weight training and really make your time in the gym as productive as it can possibly be!

Article Source: http://www.articlesbase.com/muscle-building-articles/how-to-grow-an-awesome-back-300362.html

About the Author:
Rico Connor is a 53 year old self-taught health and fitness expert, author, bodybuilder, and business entrepreneur. His web site is http://www.totalhealth4life.net features his eBook: Total Health For Life, Mind & Body, What the Diet and Fitness Gurus Forgot to Tell You

Core Training For Serious Size

2008-02-10T17:46:00.001-06:00

(model: Zachary Chitwood...past man of the month)

Core Training for Serious Size
by: Dane Fletcher

Don't think you're any different than your buddy in the gym who still idolizes Arnold and keeps an ongoing yearbook of articles about the "Austrian Oak" tucked inside the drawer of his bedside table. Okay, granted, you may not be fanatical about it. It isn’t likely that you’re on the FBI’s current stalker list - yet.You may just religiously comb the pages of the latest bodybuilding ‘zines to find the freshest front double biceps shot of your "secret" hero. Innocent enough, but are you a fan, or an idol worshiper willing to do anything to have what the pros have?

Something is drawing you back to that sweaty, smelly dungeon you call a gym. We know it isn’t the juice bar that catches your fancy, because there isn’t one unless you count the spit on the floor. It’s not the gleaming chrome equipment either, because you can’t admire your reflection in standard issue black iron. So what is it? Somewhere in that psyche of yours is a guy who still gets starry-eyed every time he sees rippling mounds of muscle flexed into eye-popping, striated, rocky-ass-quarries of solid stone!

You might be too embarrassed to admit it in front of that macho group of friends you’ve worked so hard to hand pick, but lurking in that still-too-newbie body is a guy who’ll put the gym before a job, a leg day before a season finale of "The Sopranos" AND a grueling back workout before any thought of group sex with the Swedish Lawn Bowling Team! (Now we KNOW you’re sick!) BADA BING!

Whether it’s the packaged balance of Chris Cormier, the impressive density of Jay Cutler, or the sheer volume of Ronnie Coleman, the point is, you’re not a pro but you secretly wish you could look like one - even for a day. And that’s precisely how you train.

Why not? After all, that’s the advice that you’ve been reading, eating, breathing, and sleeping... since you picked up your first "Muscle-Book." What writer doesn’t tell you to train like your favorite superhero friends? Truth is, you’ve practically been forced into it! There’s Dexter over here, telling you to train arms using his routine, Orville pleading with you to train legs until you puke, Paul screaming at you like a workout partner from the pages of some magazine, telling you that big chests only come to those who finish all their sets to failure. What else can you do, after all?

Well, mimicry may be the sincerest form of flattery, but in this case, following a pro’s workout when you’re still developing a base is thwarting your potential as a bodybuilder, and creating a mistake that you may not be able to easily correct in the future.

If you’re using an advanced routine within the first few years of your bodybuilding training career, then you’re definitely not building the right foundation, and may not be building much else. What’s more, you’re opening yourself up to injuries that can and will crop up eventually as a result of the structural vulnerabilities that you are creating today.

The first few years of your time in the gym need to be spent focusing on different aspects of training than what someone like Schlierkamp or Fux may focus on when they train. Remember, you never saw them when they first started out. If you ask them, they’d probably confirm for you that the workouts they currently use are in no way recognizable in relation to the ones they first used.

Okay, sure, mistakes are inevitable, and they are an invaluable part of finding your way around in the gym. Anyone who doesn’t advocate making mistakes hasn’t really achieved anything in their life. It’s through mistakes that we can see our paths more clearly. Trust me, no one is calling you a jackass for doing what, on the outside, makes sense. Taking expert advice is the most logical thing to want to do. Patterning oneself after those who are successful makes the likelihood of your success all the much greater. But when "success gurus" were busy thinking up quotable phrases, they forgot to tell you that there is a logical progression to everything.

Everyone Has A Beginning - Humble or Otherwise
The only problem with taking random expert advice is that it’s just that - random along a scale of time that no one but that person can really reference! Who knows for sure where the path may have begun for their idol? His advice can only be as meaningful in your progression as his beginnings may have been to him. Maybe your idol had a gang of muscle from other sports, and genetics to die for, before he ever crossed over to bodybuilding. Perhaps your hero was a pencil-necked geek who trained with chrome dumbbells for the first year or two of his time in the gym. You just don’t know. And since the task is to know where that beginning is, in order to make sense of pro training advice, you can see that it becomes complicated. Neither Rome, nor Ronnie Coleman, were built in a day! Remember that and you’ll never go wrong.

So STOP training like you are stepping on to an Olympia stage tomorrow, and head for the CORE.

"I SACRIFICED IT ALL FOR THE CORE"

No doubt we’ve all heard the phrases: "core exercises" and "compound movements" as well as the term "basics" all the time in bodybuilding magazines. We ignore them because those phrases and terms are for the other guys... the pathetic ones who don’t have the genetic potential that we have. Right! Well, they DO apply to all of us!

About The Author

Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.

Top Ten Steps For Massive Pecs

2008-01-05T17:48:00.001-06:00

Ten Steps For Massive Pecs
by Dane Fletcher

Anyone who has spent a few years in the gym can probably show some pectoral development. However, to earn that massive set of Arnold-like pecs, you have to go further, train harder and stay more focused than the rest. Here are six key steps to developing a successful pec strategy

1. Stay Focused

Some guys train hard and disciplined, but decide to take a month or two off during summer. Then they come back to the gym and realize they’ve lost their gains, so they train their asses off again, until that Christmas party and the new girlfriend derails them for another couple of months. Then they come back, realize they’re back to square one and they’re off for another cycle of training and subsequent breaks. That won’t cut it. Consistency is a requirement for bodybuilding success, and pec training certainly is no exception. You need to stay focused on your long-term goals, come hell or high water (or summer, or a hot new girlfriend, or whatever.)

A good trick for staying on track is to review your training log every 3 months and make note of the poundages/reps you do on a separate sheet. Next, measure your flexed chest and make a note of the exact number. If you’re serious, a Polaroid snapshot can be helpful too. Why not a monthly log review? That would be too frequent – a bad day or a cold could jumble the numbers. However, with a 3-month snapshot you get a more reliable status report on how you’re progressing. This serves the dual purpose of reminding you of your long-term goals and providing valuable feedback on whether your training works or not. If you’ve added 30 lbs to your regular 8-rep bench press and you’ve gained an inch, you’re doing something right and will think twice about deviating from course. On the flip side of the coin, if you’re lifting the same weights and have the same measurements as 3 months ago, it’s time to take a good look at what isn’t working. Here you can go back and see what worked in the past, when you DID make gains.

2. Avoid Injuries

Injuries can throw the best and most well planned strategies right out the window in a matter of seconds. Rip a shoulder joint and see how much benching you’ll do in the following 6-12 months, and let’s not even talk about the atrophy you’ll have to make up for. Let’s face it: balls-to-the-wall, Hardcore training is one thing, taking unnecessary risks to flatter ones ego is another. Sure, as a serious bodybuilder you have to walk the line of insanity on a daily basis, but your objective should always be to stimulate your muscles as much as possible while subjecting them to as little risk of injury as possible.

That doesn’t mean training like a wimp. You still need to push yourself out of the comfort zone each and every workout, and you still need to use heavy enough weights to trigger growth. However, there are certain steps you can take to decrease the risk. First off, don’t skimp on the warm-up. You need 10 minutes on a treadmill, bike or stepper to get your blood flowing and get the body ready. Secondly, do 2 light sets and stretch thoroughly before your first working set. Thirdly, avoid one-rep max benching. If you’re already big, you don’t need to prove anything – just go about your business of getting even bigger by keeping your reps in the 6 to 10 rep-range, occasionally going perhaps as low as 4 reps without cheating. Last but not least, be attentive to strange joint pains. Muscle pain is what bodybuilders thrive on, but a shooting pain where the muscle ties in with the bone is a red flag that shouldn’t be ignored. Remember: Resting for a week now, is better than spending months waiting for a full-blown injury to heal.

3. Trigger Growth

As the late Mike Mentzer explained in his books about Heavy Duty, the key to effective weight training is to trigger growth without draining the energy needed for recovery. Granted, his high intensity principles may not be for everyone, but it is important to recognize the fundamental truth in what he said. You go to the gym because you want results, not for the joy of spending hours wearing down gym equipment. In a nutshell, you want to do fewer and more intense sets.

In a perfect world you can get adequate stimulation with a single set of the kind of heavy, explosive load that makes the fast-twitch fibers jolt. In reality, 2 sets are more likely to do the trick. Doing 3,4 or even 5 sets should be pointless if you did the job right in the first 2 sets. If you didn’t manage to trigger growth when the muscle was fresh, what makes you think you’ll achieve it now that you’ve banged out 4 sets and are starting a fifth? Worse yet, knowing in the back of your head that you have a ton of sets ahead of you may unconsciously cause you to hold back during the first, truly crucial sets.

4. Review Your Nutritional Intake
As a serious bodybuilder, you eat plenty of protein, take all your daily vitamins and probably have a vast array of supplements lined up on your kitchen counter.

But do you get enough carbs to fuel your brutal workouts? Carbohydrates are your primary source of energy, and if you run low before the end of your workout not even the steeliest determination can keep you going at full strength.

To ensure a reliable supply of carbs, make sure to get at least 100 grams of complex carbs 60-90 minutes before your workout, preferably with some protein and fiber. Simple sugars are only good for immediate post-workout consumption (not pre-workout, as some claim) so go for complex carbs as found in parboiled rice, beans, oatmeal, thick pasta and rough bread. Complex carbs will dissolve slowly and keep your blood sugar high and even, keeping you nicely powered throughout the workout.

5. Get Enough Rest
Most growth occurs at home, in bed. Your body releases respectable bursts of natural growth hormone while you’re happily snoring away, repairing the damage you incurred while in the gym earlier that day. Getting sufficient sleep means giving the body the time it needs to grow. It only makes sense to help your body accomplish your common goal, so make it a priority to get at least 8 to 9 hours of quality sleep per night. Many bodybuilding pros take 60-90 minute naps during the day to get further benefit of sleep. This may not be practical for the rest of us, but we can at least lock in our good night’s sleep.

To ensure restful sleep, avoid caffeine and any type of ephedrine-based fat burner late in the afternoon. Avoid alcohol as well, as it drastically cuts the quality of sleep. If you have thin walls, live in the city or have a neighbor with a love for very early lawn mowing, earplugs can be a good investment. Another good habit is to have a pure-protein drink right before hitting the sack. Since protein does not trigger a release of insulin it won’t make you store fat, but the protein will further help your body rebuild itself through the night.

6. Visualize Progress
The importance of the mental game cannot be overstated. Arnold would routinely stand in front of the mirror and visualize his biceps growing like mountain peaks. Evidence suggests it helped him stay on track quite nicely. For pecs, you can apply similar techniques. Stand in front of the mirror and flex and relax your pecs, alternating and simultaneously, while mentally projecting the image of your pecs getting thicker, broader and with deeper cuts. If you’re competing, this exercise gives you the added advantage of better muscle control while posing.

About The Author
Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.

Elliptic Clothing Company welcoming us to the eFamily!

2008-01-02T12:24:00.001-06:00

Remember this BuffRx ad with the model Kestin Cornwall?!

In this hot shot he is sporting unique Elliptic Gear, that he and his partner Jon Todd has designed! For all of you who remember this ad, that makes you part of the eFAMILY. You are one of the first and only to know of the new products created for Geishas, Soldiers and Collectors. Jon Todd and Kestin Cornwall will be discontinuing many of the limited edition screens early 2008, opening the season to an entirely new collection.

The doors are now open, enjoy the Elliptic experience, with a 30% off sale for all of you BuffRx Fans! Promo Code: "e2008"

Elliptic’s Soldiers, Geisha and Collectors can take this opportunity to view some of their latest limited edition products, events, and projects online at www.ellipticclothing.com or at their elite list of stores. Each of our unique e-Hoodies, e-Shirts, e-Caps and more are all limited edition. Once they are sold out Cornwall and the eARTISTs will no longer print these unique articles.

All BuffRx fans are considered eFAMILY or existing eFAMILY and are being offered 30% off our entire product list for the pre-season. Promo Code 'e2008."

This is open for the eFAMILY and existing eFAMILY members only so please order directly at elite@ellipticclothing.com!

How to order?
Visit online at www.ellipticclothing.com
Click on the Shop eLLIPTIC
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Enjoy your shopping experience!

Copy and paste your products name to an email and email it to elite@ellipticclothing.com
Please include…

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The Proper Way to Perform Seated RowsBy Antonio T

2007-12-23T18:54:00.004-06:00

The Proper Way to Perform Seated Rows by Antonio T

The seated row is a very simple exercise that is very effective for building up the back musculature - if it is performed correctly. First I will go through the proper performance of the exercise, then I will talk about a few of the common mistakes that I see daily in the gym.

First pick a weight that you can handle - this isn't a "show off" exercise. If you pick a weight that is too heavy you are going to use sloppy form, cheat, and possibly get hurt.

Next sit down on the bench, lean forward and grab the handles, and sit back up into a nice upright position with your arms being pulled out by the weight. This is your body position for the entire exercise - SITTING UPRIGHT.

To start the movement let your arms fully stretch forward, and your shoulders round forward (see the pictures below).

Once you reach as much of a stretch as possible without letting your upper body bend forward, you reverse the movement and pull the handle back to your stomach.

As you are pulling back concentrate on getting your elbows back as far as you can. As if you are in a chair and trying to touch your elbows to the back of it. Do not let your shoulders shrug up toward your ears at this point. Do not lean back more than 10-15 degrees as you pull. Your body stays upright.

Repeat.

Some common errors I see in the gym:

1. Leaning forward all the way as the weight is lowered, then leaning back as the weight is lifted. - okay what is the point here? You are making your glutes, hams, and lower back do the majority of the work. The bar is pulled back mostly by momentum and force from those muscles instead of your back muscles.

2. Shrugging as the weight is pulled back. - this is unnecessary and can leave you with a really sore neck and possibly a headache.

3. Not pulling the elbows back as far as possible. - this is obvious, if you aren't going through the full range there is no point in doing the exercise.

For More Information Please visit the site that posted this article at: Muscular Training Development.com or you can jump into our popular fitness forum and join the many discussions at MTD (View Discussions Now)

Article Source: http://EzineArticles.com/?expert=Antonio_T

WEBSITE DOWN...RELAUNCH 2008

2007-11-25T00:32:00.000-06:00

ALL NEW BUFFRX 2008!

I'm sorry and yet very excited to tell I am updating and the site will re-launch in 2008! You can look for updates here on this blog or, visit us at http://www.myspace.com/buffrx, Facebook (there's a link at your right), if you're interested in being a BuffRx man feel free to email me at buffrxinfo@yahoo.ca, with your name, age, height, weight, and three images (one head shot, one full body and one shirtless) thank you! Email me with any of your inquires! The new site, will be great! You'll love it!

BECOME A MODEL: EMAIL ME AT BUFFRXINFO@YAHOO.CA
I'M ON YOUR SITE, I HAVE SOME QUESTIONS: EMAIL: BUFFRXINFO@YAHOO.CA
I'M LOOKING FOR A REWARDING CAREER: EMAIL ME AT BUFFRXINFO@YAHOO.CA

3 Simple Free Workout Routines To Get Ripped Abs

2007-11-17T20:59:00.001-06:00

3 Simple Free Workout Routines To Get Ripped Abs by Jasper Hogane

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? 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.

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.

Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do grat exercises to flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.

1. Bent Knee Sit-up
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). From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.

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
First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.

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.

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.

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.

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.

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.

Article Source: http://EzineArticles.com/?expert=Jasper_Hogane

Buldging biceps - give us a month...

2007-11-16T16:31:00.000-06:00

BULGING BICEPS - Give us a Month....
by: Dane Fletcher

Is there really anything new under the sun when it comes to training? Perhaps nothing new, but innovation, maybe. As a consumer, bodybuilder, and overall purveyor of freaky muscle, this is how you must think of any workout that's offered via magazine or website. It isn't that there is so much out there you or I haven't heard of at this point, it's more about what we do with what we already know, to come up with something that is creative and becomes a means to a successful end.

One reason innovation is so important as a bodybuilder, is that the body figures out what you're doing fairly quickly, with training, diet, exercise, etc.. So it becomes crucial to find different ways to engage each body part, or system, as a whole, to continue getting any appreciable result. This is particularly the case with a muscle that is typically seen as the pinnacle of a person's success in the gym. I'm talking about the biceps...

Truth is, if you have small biceps, it's like you've failed all around. In reality, small biceps is like having small calves - one is no different than the other. If something is missing, something is missing, period, no matter what it is. But that's not how people judge the situation. This almost necessitates having big arms, whether it's a struggle for you or not. So how can you ensure success in your biceps training? Well, give us a month and we'll give you an extra inch!

One of the things about the limbs that distinguishes them from other body part training is this: Leg workouts and arm workouts can go so against the grain of logic and reason and you can still have success. You may see this as maddening, but it's actually really a great thing. Here's why...

You can overtrain, under train, do high reps or low reps, use heavy weight or employ set complexity with 21's, negatives, concentric overload, or anything in between, and get success. And this is the key: You need to do it all. We call that shot-gunning with AAS use, but it's the same for training.... Throw enough mud against the wall and some of it is bound to stick. And the truth is, you have nothing to lose by doing it.

SHOT GUN BICEPS TRAINING

Week 1 - This week is about heavy, low rep training, and super slow movement. You'll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You'll do two workouts - one Monday and one Friday.

The weight you use is going to be substantial, but it must still be manageable. Try for 85% of max, if not 95%, as long as you can go super slow with it. It's all about using both concentric and eccentric portions of the range of motion. However, in the final few sets of each of these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.

Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)

Preacher Curl (EZ Curl - Inner grip and outer grip, alternating) 3 x 6 (no cheating with body - good form - slow)

Finish off with 2 sets to failure of alternate dumbbell curls - 60% of max weight

Rest: 2 minutes in between is correct if you are using heavy enough weight

Week 2 - Standard Workout - Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don't do more than 9 or 10 total sets

Pull-ups - body weight only as warm up - 10 reps minimum with body, try to use biceps

Barbell Curls - Wide and Narrow grip 3 x 8

Seated Alternate Dumbbell Curls 3 x 10

Concentration Curls - seated 3 x 8

Rest: Take 1-2 minutes in between sets

Week 3 - 21's, Drop sets, Super sets. This is the week of varied set scheme. Since the type of sets you do is important, it's crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You need to have a partner work with you in this week, as well as the first week.

Standing Straight Bar Barbell Curls - Do 2 sets of 21's using moderate to heavy weight

Standing Alternate DB Curls - 2 sets - Drop DB's to lighter within set to go to failure at the lowest weight

Super Set: One armed (low or high pulley) cable curls/ Concentration curls - 2 sets of 8 to 10 reps each exercise.

Rest: 2 minutes between 21's, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.

Week 4 - Cables only - all angles - this week. This accentuates both the eccentric and concentric portion of the range, and forces super control. Moderate weight and moderate reps earmark this week, but what is most important is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. You must use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments

High Cable One Armed Pulley (alternate arms for rest - successively - 3 x 10 each arm

Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10

EZ Curl High Cable - Top of range 3 x 8

Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are accentuating the movements of each rep and still using moderate to heavy weight.

Varying training is something all bodybuilders ought to be doing, but with limbs, such as arms and legs, this kind of variety isn't just random and haphazard, it actually nets results. Limbs require wicked pumps to grow. But wicked pumps don't just come from heavy training... they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.

Yours may not be to question why here, yours may be to just buckle down, give us a month, and we'll give you an inch on those stubborn biceps.

About The Author

Dane Fletcher is THE Training Authority and writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. For more information, please http://www.steroidpimp.com.

Ben Kirby....email me!

2007-11-07T11:11:00.002-06:00

Ben Kirby
Age: 21
Height: 5' 10"
Weight: 160 lbs

You can read an article he wrote by clicking the following link and also you can read more about him on the same site.

http://www.lamuscle.com/docs/magazine/article/training-diet-supplementation

Photographer: Glen Burrow s
Photographer : Joseph Sinclair

New Blog Address!!

2007-11-05T12:26:00.000-06:00

NEW BLOG ADDRESS

Wow, I have no idea how long it's been but I've had this address when we were simply the Men We Love Site! But with new expansion and changes we have we must change more! So this blogger will still look the same but you won't find it at this address in January! The address will be http://www.buffrx.blogspot.com/! Change all your bookmarks and your favourites lists!

This blog will be CHANGED from http://www.nickaugertheman.blogspot.com/ TO

WWW.BUFFRX.BLOGSPOT.COM!

All of the information will still be on this blog plus more! I'm pumped for 2008! Check back soon fans!

Fame Halloween

2007-10-29T12:51:00.001-05:00

BuffRx attended Fame Halloween, the show was great! Everyone was incredible! Big thanks to Shannon Lucier of Fame!

Come back to check out pictures of the event! Great new models on their way to BuffRX! Keep staying patient, you'll be loving what 2008 is going to bring!

Gene Marie
www.buffrx.zymichost.com

Add us on Facebook...
emails: buffrxinfo@yahoo.ca & buffrxrecruit@yahoo.ca!
Stay in touch folks!

Desperate times call for desperate measures!

2007-10-24T11:21:00.003-05:00

Hello fans, personal trainers, models, photographers, all of you who are what creates BuffRX! If you like what you see, please support us--Advertise on our site. Models who are already signed..sign up on the Models page! Photographers...we'd love to get to know you, message us with a link to your work! Magazines, we'd love to team up with you and get your magazine to be purchased or advertised on our site! Clothing designers/companies, hit us up, we'd model your clothes and sell them in our store! Fans...help BuffRX be an international success, we have models from all over who need our support and promotion! Take a look at our pages, we promise we'll take care of you. We interviewed incredible photographers and models such as Robert Mendolia as well as Henry Lee, and James No'el.

BuffRx Team
www.buffrx.wordpress.com
www.myspace.com/buffrx
www.buffrx.blogspot.com
buffrxinfo@yahoo.ca

BuffRx is a Guest at Fame Halloween - Oct 27th!

2007-10-15T13:10:00.001-05:00

Hey everyone! I wanted to let you know, BuffRx will be scouting at FAME Halloween on Oct 27Th! We'll let you know how to find us!

Nick Auger News! & Video!

2007-10-14T23:56:00.001-05:00

I am sure many may have heard and many may not have. I heard and it has been verified that Nick Auger has joined the Marines! Here's two great videos for everyone who just wants to look at him today!

Hottie#1 - Nick Auger!

2007-10-08T23:02:00.000-05:00

HOTTIE#1
NICK AUGER
THE NUMBER ONE BUFFRX HOTTIE! Check back for tomorrow's hottie!

HOTTIE'S# 2 - The Carlson Twins - Lane & Kyle

2007-10-07T15:51:00.000-05:00

HOTTIE#2
LANE & KYLE CARLSON
THE CARLSON TWINS
Check back for tomorrow's hottie!

Hottie#3 - Myles Hannaman

2007-10-06T17:46:00.001-05:00

HOTTIE#3
MYLES HANNAMAN
Check back for tomorrow's hottie!

Hottie#4- Chris Austad

2007-10-05T12:39:00.000-05:00

HOTTIE#4
CHRIS AUSTAD
Check back for tomorrow's hottie!

Hottie#5 - Ryan Wood

2007-10-04T11:27:00.000-05:00

HOTTIE#5
RYAN WOOD
Check back for tomorrow's hottie!

Hottie#6 - :Leighton Stultz

2007-10-03T11:47:00.000-05:00

HOTTIE#6
LEIGHTON STULTZ
Check back for tomorrow's hottie!

Hottie #7 - Greg Plitt

2007-10-02T20:32:00.000-05:00

HOTTIE#7
GREG PLITT
Check back for tomorrow's hottie!

Hottie #8 - Christian Bale

2007-10-01T13:29:00.000-05:00

HOTTIE#8
CHRISTIAN BALE
Check back for tomorrow's hottie!

Hottie#9 - Jake Campione

2007-09-30T21:43:00.001-05:00

HOTTIE#9
JAKE CAMPIONE
Love his air behind the camera!
Check back for tomorrow's hottie!

Hottie#10 - Jason Borish

2007-09-29T20:29:00.000-05:00

HOTTIE#10
JASON BORISH

Check back for tomorrow's hottie!

Hottie#11 - Chris Evans

2007-09-28T11:33:00.000-05:00

HOTTIE#11
CHRIS EVANSCheck back for tomorrow's hottie!

Hottie#12 - Christian Yanik

2007-09-27T12:24:00.000-05:00

HOTTIE#12
CHRISTIAN YANIKOh, Christian we love you!
Check back for tomorrow's hottie!

Hottie#13 - Eugen Bauder

2007-09-26T16:11:00.000-05:00

HOTTIE#13
EUGEN BAUDER Check back tomorrow for the next hottie!

Hottie #14 - Andrew Andrei

2007-09-25T11:21:00.000-05:00

HOTTIE#14
ANDREI ANDREI Check back tomorrow for the next hottie!

Hottie#15 - Brian Bianchini

2007-09-24T11:08:00.000-05:00

HOTTIE#15
BRIAN BIANCHINI

Check back tomorrowt for the next hottie!

Hottie #16 - Ryan Daharsh

2007-09-23T14:06:00.001-05:00

HOTTIE#16
RYAN DAHARSH

Check back tomorrow at for the next hottie!

Hottie #17 - Zachary Chitwood

2007-09-22T20:26:00.000-05:00

HOTTIE#17
ZACHARY CHITWOOD
Check back tomorrow at for the next hottie!

Hottie#18 - Eric Carlson

2007-09-21T12:57:00.000-05:00

HOTTIE#18
ERIC CARLSONCheck back tomorrow at for the next hottie!

Hottie #19 - Steve Burton

2007-09-20T21:55:00.000-05:00

HOTTIE#19
STEVE BURTON
Check back tomorrow at for the next hottie!

21 Hotties - Hottie #20 BRANDON

2007-09-18T12:37:00.000-05:00

HOTTIE20
BRANDON
Check back tomorrow at for the next hottie!

21 HOTTIES - HOTTIE 21 - WENTWORTH MILLER

2007-09-17T13:58:00.000-05:00

HOTTIE21
WENTWORTHMILLER

Wentworth Miller is a nice way to start off our 21 hottie count down!
Check back tomorrow at 3 for the next hottie!

21, 000 VISITORS - LETS CELEBRATE!

2007-09-14T13:51:00.001-05:00

21 000 visitors! - LETS CELEBRATE!

Wow! I was checking the site for errors today an I saw that we had a total of 21 000 visitors! Thank you fans, models, photographers, writers, all of you participating in this website! You've made it amazing!

In celebration to this! We're going to do :
"21 Hotties" check back for photos, and more posts! We've added a new man Brent van Zant and more is coming! Perhaps we'll surprise you with some hotties in the mail???

Updates (

New Man - Brent van Zant
New Photo of - Brent
New Form - Updated page for BuffRx Man applicants! A new and easy form to fill out!
New Photo of - Brent
New Man - Aitor Meteo
New Photo of - Brent
New Photo of - Aitor Meteo

We're looking for Mr. October!

2007-09-11T21:33:00.000-05:00

We're Looking For Mr.October!

If you have previous modeling experience or are already signed with an agency we would love to promote you on our site!

This is what you will get:

Unlimited amount of photos in your gallery

An upgraded and free Flash Gallery for your photos.

A biography

Body History (measurements, height, weight etc)

Job history along with your contact information so whom ever falls in love with your talents can contact you immediately!

You are also immediately eligible to be Man Of The Month.

JOIN NOW!

BuffRx's Gene Marie interviews photographer Robert Mendolia

2007-09-06T23:04:00.000-05:00

An Interview with Robert Mendolia: A Gifted Photographer

Gene: Hello Robert, thanks for accepting the interview. How about you tell us a little about yourself?

Robert: I was born in Ozone Park Queens in a very Italian neighborhood, I had great childhood friends one of whom I still speak with today. I was always creative from as far back as I can remember even though there were no signs of creativity in my family tree, Mom was a house wife and Dad a truck driver. They had very little but what they did have went to me and my sister and brother. I went through the public school system and took art classes whenever I could, I think it took a long time for me to grow into my own and reach a point where I could express my creative freedom without giving a damn what others thought.

Gene: What is your background? Who are you and your photography? How long have you been into photography and how were you exposed?

Robert: I originally started out as a fashion designer and worked in the industry for 15 years before returning to FIT to major in Photography and make the change to look at life through the lens of a camera. It surprised me how much my fashion designer and merchandising background has played a huge part in my success as a photographer. I entered photography at time when the full transition from film to digital was at war, I think it’s in one way fortunate because I learned all about light and exposure and how to shoot the right way from step one as opposed to all those out there that have that I’ll fix it later in Photoshop attitude, my attitude shot it the right way to begin with and use Photoshop as a means of minor correcting.

Gene: Describe a normal day in your life.

Robert:If I’m not actively shooting I’m on the computer networking and figuring out my next step in promoting myself. It never stops; it’s all about finding the next assignment, coming up with the next idea, pulling together the next team....more

Man Of The Month: Mr. September - Henry Lee

2007-09-03T16:31:00.001-05:00

MAN OF THE MONTH:
MR. SEPTEMBER - HENRY LEE

HENRY LEE...A HANDSOME OPTIMIST

This month we come bearing more gifts: Meet Henry Lee, a 21 year old, San Francisco student, who sets his goals and aims high.

Without hunting for a career as a model, he grabbed the attention of a photographer, posted his photos on model mayhem and offers became to fly his way. He's our Mr.September...and we have hot shots and an interview...more

_______________________________________________________

MORE PICTURES OF DAZZLING HENRY LEE!

Visit the website for more great men!

Ask BuffRx a Question!

2007-08-29T20:37:00.000-05:00

FREQUENTLY ASKED QUESTIONS:

We now have a FAQ. If you have any questions check the FAQ page or feel free to ask your own and look for the answer to be posted! What question do you have? What question did you ask previously that were not answered? Health, life, fitness, models, modeling...the possibilities are endless.!

FAQ Page

FAME WORLD TOUR!

2007-08-21T21:51:00.000-05:00

FALL 2007 FAME WORLD TOUR

September 15^th – Zac Titus’ FAME Hollywood (Santa Monica, CA)

October 13^th – Mike Kocsis’ FAME Northeastern Classic (Bethlehem, PA)

October 20^th – FAME Maritimes (Moncton, NB)

October 27^th – FAME Halloween Mayhem (Windsor, ON)

November 2^nd to 4^th – FAME North American & U.S National Championships (Miami, FL)

EXCITING NEWS

New Master Pro category! Win 1^st place in Bodybuilding Master, Grandmaster, Super Grandmaster or Fitness Model Masters and get your Pro Status!

FAME CAMPS

Level 1 FAME Camps are a great way to complete your level 1 requirement. You can do that by attending a FAME Camp or doing the Online FAME Camp. FAME Camps are beneficial for those that are looking to compete or even to learn how to train or get healthy. Learn the steps that you need to step on stage and achieve your goals. Visit www.wowFAME.com/courses

MyFAMEStage.com

Go to www.myFAMEstage.com and start your FREE profile today! Upload your photos, start a blog, find new friends or gain that extra exposure.

UPDATED!

2007-08-15T13:57:00.000-05:00

Steve Burton Album! Updated! Check it! More updates coming this month!

AWESOME EVENT - FAME HALLOWEEN MAYHEM

2007-07-27T18:32:00.000-05:00

FAME Halloween Mayhem

On October 27^th 2007 join FAME at the Villanova Festival Theatre in Windsor Ontario. Pre-Judging starts at 9am and the finals are at 6pm

Featuring Natural Bodybuilding, Fitness, Figure, Fitness Model, Muscle Model and Bikini
Best Costume Round
Bench Pressing Competition

To order tickets or for more information please visit www.wowFAME.com or call 877-WOW FAME

To view the entire Fall 2007 FAME World Tour event schedule log onto www.wowFAME.com/events/calendar

Gallery Updates...

2007-07-15T19:03:00.000-05:00

Hello everyone, we have quite a few galleries that are being updated! We are working non stop to get them all back up and running! Check the home page under updates for the latest pages that have been fixed: Here is the most up to date list....you can visit this blog again later and see which ones are up and going...Also you can view which ones are still unavailable.

GALLERIES UPDATED:
Steve Burton
Joseph Sayers
Eduardo Verstagui
Alec Musser
Michael Lewis
Chris Evans
Zachary Chitwood
Ryan Lebar
Quentin Elias
Myles Hannaman
Marcus Schenkenberg
Jason Momoa
Justin Cowley
Eugen Bauder
Eric Carlson
Adam Bouska
Jensen Ackles
Freddy Konings
Jared Paledecki
Alan Ritchson
Christian Bale
Andrei Andrei
Chris Austad
Christian Yanik

GALLRIES STILL BEING UPDATED:
Adam Brody

Canadian Models Wanted!

2007-06-26T19:09:00.002-05:00

Hello everyone! Next month is Canadian Men July! I am looking for new faces too shoot next month, an easy going shoot, just to see how well you love the camera! And if you're well loved you'll be joining the hot faces on Buffrx! This service is free! All you have to do is show up on the shoot spot in Windsor, Lasalle or Amherstburg Ontario. (all the hot water areas) and you get your pictures taken, then you wait to hear from us. Which everyone gets a chance to hear from us! Please email me at buffrxrecruit@yahoo.ca Send two pictures one head shot and one shirtless shot, along with your name, age, height, location and contact information. Thank you!

Gene Marie
www.myspace.com/buffrx

Newsletters Sent Out!

2007-06-17T23:47:00.000-05:00

Alert!

Hello Fans! Newsletters have been sent out so check your mail boxes! Enjoy! A new layout only for June! The regular layout will return next month! More features coming! Thank you fans!

BuffRx

wow almost 17, 000 visitors! You guys are amazing!

2007-05-27T16:45:00.000-05:00

Alright everyone! We're looking for local talent! We need new models there is not limited space, so who ever you are, have no fear! Apply to be a buffrxman! Email us!

Money is hard to come by everyone! We need your help, if you have anything to offer buffrx, products, talents, if you're unemployed or you're employed and looking for a better job! Join us! Email me at buffrxinfo@yahoo.ca! Lets see what you have! This money will help this site grow and get better for all of you who have been with us from the beginning you have seen the major changes, just wait to see what happens as you guys help us out! If there's anything you would like to see at BuffRx Store, please tell us! We're looking to hear your comments! This money also helps the models who are struggling themselves to be models and be successful at what they love!

Take it easy guys!
BuffRx

HOW MUCH TIME FOR FITNESS? INTENSITY TRUMPS EVERYTHING

2007-05-24T18:50:00.001-05:00

HOW MUCH TIME FOR FITNESS? INTENSITY TRUMPS EVERYTHING

by: Marty Gallagher

What’s the minimum weekly time investment you can slide by with and still make gains? I would say six cumulative hours. Six times sixty is 360 minutes and this amount of time would allow for three 60-minute weight training sessions and six 30-minute cardio sessions per week. Assuming you had a serious dietary effort in place, assuming the training was smart, primitive and intense, assuming you were a relatively untrained individual (experienced athletes would find six cumulative hours weekly a plausible maintenance regimen) I could about guarantee that you would make gains with a six hour weekly time investment.

At some point, as with every training program, the gains would cease and you would have to reshuffle the deck BUT the answer to fixing the stagnation might not lie in extending or increasing the amount of time devoted to fitness. Just because gains cease using a six hour regimen does not automatically mean the solution is to train more - the remedy could be to train smarter (change the routine) or harder (generate more intensity) within the allotted six hour timeframe. Folks who train real hard and real intense and don’t mess around don’t need a lot of gym time. In my opinion, when it comes to triggering progressive resistance gains, intensity trumps everything! By training super hard we don’t have to spend hours in the gym.

Home training can reduce the amount of time needed to mount a serious effort even further by eliminating travel time. The commute to and from the commercial fitness establishment takes time and gas. Even when I belonged to clubs and gyms, I always had a flat bench, a set of weights and some adjustable dumbbells lying around at home. Those pressed for time who train at home can slip in sets of curls or overhead presses, shrugs or bent over rows, calf raises or lateral raises, all while discharging household duties. You would be amazed how many sets of presses or curls or tricep presses a person can get in between yard work, dishes, vacuuming, straightening up or watching the news. I used to make myself do a set to failure in a particular exercise while watching football on TV. I might pick the standing overhead press with a set of 70’s.

Every time I got up for any reason during the football game I would walk to the laundry room and rep to failure using the solid dumbbells. Walk into the room, clean them to my shoulders and ram them overhead as many times as possible. Then continue on with whatever it was I was doing

About The Author
Marty Gallagher is a former fitness columnist for washingtonpost.com. Marty's work has been featured in magazines such as Muscle. paperboyweb@gmail.com

HOW TO JUMP ROPE FOR HEALTH AND FITNESS

2007-05-24T18:30:00.005-05:00

HOW TO JUMP ROPE FOR HEALTH AND FITNESS

by: Marilyn Pokorney

Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging.

While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damaage to the feet, ankles, hips and knees. But in rope skipping, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact.

According to the American College of Sports Medicine, skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging.

While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damage to the feet, ankles, hips and knees. But in rope skipping, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact.

According to the American College of Sports Medicine, skipping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to 20 minutes an hour, and at an intensity that will get the heart rate into training range.

To find your training range subtract your age from 220. Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit. Aerobic benefits do not diminish or decline with training as in other aerobic activities.

From an energy standpoint, jumping rope at about 130 revolutions per minute is similar to running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of rope skipping is equivalent to a one-mile run.

When choosing a rope, hold the rope and stand with your feet on the middle. If the length is correct, the handles should just reach your armpits. Handles should be thick and comfortable.

Look for a cushioned surface to jump on. A large rectangular carpet remnant is ideal. Hard surfaces like concrete should be avoided.

Choose well-cushioned athletic footwear just as you would for walking or running.

Start slow by gradually increasing session time over 2 to 3 weeks to let your leg muscles get accustomed to the extra exercise.

Many adults give up rope jumping because they are uncoordinated and miss too many steps. But this improves with time and practice.

More information on jump ropes may be found at: http://www.apluswriting.net/diettips/fitnessequipment.htm

Copyright: 2005 Marilyn Pokorney

About The Author
Marilyn Pokorney Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website: http://www.apluswriting.net

Email Marilyn:marilynp@nctc.net

8 WAYS TO FALL IN LOVE WITH FITNESS

2007-05-24T18:01:00.002-05:00

8 WAYS TO FALL IN LOVE WITH FITNESS
by: Richard Moore

No, it's not impossible. You can fall in love with exercise instead of having that dreaded feeling every time you lace up your sneakers. The trick to falling in love with fitness is finding something you love to do, and trying new things because you may discover a dormant passion for line dancing, snow shoeing, or even something as exotic as fencing. It's time to uncover your inner athlete and fall in love all over again!

Balls, Bosu and Barrels – If you were the kid who was always climbing the monkey bars and ropes at the park, you'll have tons of fun getting fit with these fitness tools. Exercise balls can be used for all kinds of abdominal exercises, a Bosu is a neat device for balance training and core stability exercises, and you can use a small barrel for practicing Pilates – all in the comfort of your own home. So next time your at the park with your kids, they'll be chasing you on the monkey bars!

Square Dancing – This energetic style of dance may look strange to you – but it's great exercise – and great fun! This folk dancing tradition has existed in Canada for hundreds of years and has maintained its popularity as a social activity often deemed "friendship set to music." Now this form of dance is even more popular as people are doh-si-dohing their way to being fit! Don't knock IT before you try it! You may forget you're getting fit because you're having so much fun!

Snowshoeing – Snowshoes are thousands of years old, and Native Canadians used to use snowshoes as a form of transport. Only in the last century has snowshoeing become a recreational sport. Now, Canadians across the country are strapping on their snowshoes and heading for the trails to spend some time outdoors, at one with nature, while boosting cardiovascular fitness and toning their backsides. Today's modern snowshoes are typically lightweight, aluminum frames with fabric decks and strap bindings as opposed to the classic bent-wood frames crisscrossed with rawhide strips. In recent years, many celebrities have talked about the physical benefits of snowshoeing, especially when it comes to toning your glutes and quads.

Snowshoes are inexpensive compared to skis and snowboards, and snowshoeing is not a difficult sport, but don't let that fool you into thinking you are not getting a good workout. Using poles, whether specially designed for snowshoeing or made for cross-country skiing, they will help you maintain balance and give your upper body a good workout too, especially when you're doing some intense climbing.

Buddy Up! – It's no secret that having a fitness buddy helps get you going. Let's face it, when your doorbell rings at 6 a.m., you're not going to hide under the covers and ignore your buddy. Or, when your work buddy grabs you for your daily lunchtime power walk, you're less likely to sit at your desk and graze. A workout buddy provides a little extra incentive to get you going, and a little less response time to say no to exercise!

Feel Good in Fun Clothes! – Remember the old adage about how when you look good, you feel better? This goes for the gym too. If you buy yourself some fun fitness clothes that you feel good in, you are more likely to have more confidence in yourself and as a result, push yourself harder at the gym. Stores like Winners and The Bay offer great deals on workout clothes that are able to stand up to any fitness test. Remember, if you look the part, you're more likely to feel the part!

Bring the Outdoors Inside – So what if the temperature is way below zero and the wind chill is making you shake like a leaf. Quit lamenting warm days gone by, and bring your beloved outdoor sports indoors. Shed all your layers, and find an indoor rollerblading rink, grab your tennis partner and hit your local tennis club, climb the rock wall at your local YMCA, hit a spinning class, or throw on your bathing suit and swim laps at your local pool. Create your own warmth, and you won't be missing those days any longer.

Position Yourself Properly – Sometimes watching others can give you just the boost you need to get going at the gym. Look around you and position yourself next to someone who inspires you and watch yourself take off! You'll soon be running to keep up with them...

Take Your Toddler With You– Most mothers never know when they'll be able to squeeze in a little exercise time while running their kids around all day. Nowadays, many gyms have daycares, but if you don't want to leave your children, you can exercise with them! Of course, you can run around outside all together, play in the snow, and build snowmen. But, if it's too cold, why not try a kid-friendly Pilates video? Most companies which sell Pilates videos have kid-friendly ones too. Your kids will have a blast getting fit with you while trying all those fun exercises!

About The Author
Richard Moore is the Founder an President of Everything Health and Beauty! For Men and Women Everything Health and Beauty for Men and Women was established to provide information, tips and reviews relevant to all things pertaining to Health, Beauty, Fitness And Wellness. We are quickly growing and becoming one of the most popular internet health, beauty, fitness and wellness resource sites available. We give you new and innovative, up to date real and honest information. http://www.everythinghealthandbeauty.9k.com

Email Richard Moore: ehandb@hotmail.com

Setting Fitness Goals by Jonathon Hardcastle

2007-05-24T16:59:00.001-05:00

SETTING FITNESS GOALS

by Jonathon Hardcastle

Many people make the mistake of setting their fitness goals too high when they embark on an exercise program. This leads them to abandon their plans out of frustration and impatience. Setting manageable goals is key to maintaining a fitness program over time.

If you have been completely sedentary you need to start out your fitness regimen by working towards small and realistic goals. These can be as simple as walking around the block once a day for a week, and adding another block each subsequent week until they reach the 30 minutes recommended by health professionals. A few sessions with a personal trainer can help you set reasonable goals for weight-bearing exercise like weight training. In the beginning focus on overall conditioning rather than building muscle. Check with staff at your gym or fitness center for recommendations about what exercise classes are right for your current fitness level.

When you're just starting out, it's easy to make rash promises like exercising every day. It's hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you're taking up a new sport like swimming, skiing or golf, consider taking lessons with a professional so that you develop good habits from the beginning.

If you've been getting moderate exercise your goals can be a little more ambitious. If you're walking the recommended 30 minutes per day, why not add hand weights to your routine? This might also be the time to consider adding more weight to your lifting or taking an intermediate fitness course. You may also be ready to speak to a personal trainer about beginning to work on building specific muscle groups.

Once you've attained a high level of fitness, then it's time for some serious goal setting. Plan to run a marathon or participate in a 5K walking event. There are many of these events run to benefit charity, giving a double benefit of both funds raised and health benefits to participants. When preparing for an event of this nature, return to your early habit of setting small, realistic goals. Add miles to your run on a weekly basis until you are able to complete the full distance. Speak with your trainer to establish a regular schedule of weight-bearing exercise that will help improve your stamina and flexibility

About The Author:
Jonathon Hardcastle writes articles for http://yourfitnesssource.net/ - In addition, Jonathon also writes articles for http://wonderfulworldoffood.com and http://baseballstuff.net/.

Mr. May - James No'el

2007-05-14T11:52:00.002-05:00

MAN OF THE MONTH:
MR. MAY - JAMES NO'EL

JAMES NO'EL FOR MAY 2007!! CANADA'S FINEST!

Halfax's Hard Bodies 2005/06 Champion James No’el is one of BuffRx’s best investments yet! Having been exposed to modeling at a young age and now working hard as he lives the life of a model and actor we are sure we will be seeing him in magazines and TV very soon! No’el is a go-getter having come first in all of his competitions within the Halifax area as well as Mexico…more

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MORE PICTURES OF HANDSOME JAMES!

Visit the website for more great men!

Support BuffRx! We need your help!

2007-04-26T17:19:00.000-05:00

We are out there hunting for men! But as we make this site better for everyone, we must be honest and say man, it sure is expensive...a sad truth. However we do not care, we want to brign in as many buffmen as we can, but to do that and support them, we need your supporter! Please purchase something in our store. If there is a color or a product you would like to be added, we are nice people, email us at buffrxinfo@yahoo.ca! Thanks. Here's a sneak peak: help

Man Of The Month: Mr. April - Nick Auger

2007-04-04T17:29:00.001-05:00

MAN OF THE MONTH:
MR. APRIL - NICK AUGER

NICK AUGER FOR APRIL 2007!! THE NUMBER ONE MAN ON BUFFRX

Model Universe Champion Nick Auger (Nicolas Auger) was the cover model of Fitness Rx for Men (Nov 2004 issue). In the magazine, he also introduces his ab training routine, a body part which he claims he never had until 2 years ago. The 6'3", 210lb 23 year old computer science college student had never modeled or competed before MU and won the competition with a near perfect score. Since then, he has appeared in numerous magazines and Websites.

He's got a body to go with him at just 23 years old, but a huge up-and-comer in the modeling world, recently shot a cover for Fitness RX magazine, and while a google search may bring you right back to the pictures of him you’re looking at right now, rest assured – with abs like those, Nick is certain to be batting away work for the rest of his modeling life...read more

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MORE PICTURES OF OUR NUMBER ONE MAN NICK AUGER!

Visit the website for more great men!

UPDATING - ALL NEW APRIL 2007

2007-03-22T22:04:00.002-05:00

MORE UPDATES: LOVE IT!

Hello! I'll be quick! We hope you're not too upset about the few updates this month! I'm working so hard as we expand! But next month you'll be greeted with new hotties and a new website! Yay! A fresh new look for you guys, easier navigation! Iam sure you all fall in love with the new site! I appreciate all 13 thousand of you who have visited, emailed us, enjoyed the men, recommended men and just simply love health and fitness! I thank all those that have applied to be a buffrx man! I hope to meet all of you! Keep supporting us, thanks to those who have bought BuffRx gear it has helped to make the site better! Check back in April for the new site!!

Gene
BuffRx

(model to the top left is Jake Campione)

Eat To Lose Weight

2007-02-21T16:01:00.000-06:00

Eat To Lose Weight
by: Mandy S. Morris

Are you one of the millions of people suffering from being overweight? Is your kitchen counter is filled with protein shakes and diet pills that didn't work, and your basement crammed full of exercise equipment that eventually just sits there? Have you starved and exercised yourself into what felt like oblivion to see hardly even a dent of weight loss on your scale? Maybe you have tried every latest craze on the market, only to see very little, if any results! Is it any wonder so many of us eventually give up?

That's how it was for me until I stumbled across the most amazing plan to lose weight. It is the healthiest and safest way to lose weight I have found. But most importantly, it actually works! You don't have to starve yourself, exhaust yourself, or drain your bank account trying to lose those extra pounds. You can actually eat your way into getting thin! That's what I did!

By eating the right foods at the right time, you can lose weight quickly and effectively. It is so easy, anyone can do it! Eating food is much more effective than taking any dietary pill. By eating specific foods at the right times, your body will burn fat calories at a very fast pace. It will fuel fat loss and you will see the pounds start dropping off. I was amazed to see the body I once had as a teenager! I really thought that would never be possible for me again.

This weight loss plan is the easiest plan I have ever tried. The 11 day program is all laid out for you. You will never starve and you will enjoy eating delicious foods that will make the pounds melt right off your body. After 11 days, you will have 3 days to cheat and eat whatever you want. Have you ever heard of such an easy plan? You will be amazed to see the results! I was thrilled to be able to wear clothes I had not been able to fit in for years! And what fun it was to go buy myself a whole new wardrobe!

By losing weight you will greatly reduce your chances of getting Type2 Diabetes, heart and colon cancer, arthritis, high blood pressure and a number of other diseases related to being overweight. You will have much more energy and feel so much better about yourself. It is the best thing I have ever done. Losing weight doesn't have to be just a dream any more.

By using this method I have lost more weight than I ever thought possible. The nice thing is, it really does work! For more information you can go to http://www.articlelinkto.com/fatloss4idiots

About The Author
Mandy Morris lives in Chicago and is an author who doesn't like to starve herself for a diet. http://www.articlelinkto.com/fatloss4idiots

Diners Healthy Eating Survival Guide

2007-02-21T15:58:00.000-06:00

DINERS HEALTHY EATING SURVIVAL GUIDE
by: Jim O'Connor

To go ordering, or let's go out is becoming a primary behavior in today's society, and jeopardizing our healthy eating values. The result is bigger, and bigger waistlines. Many of us are not even aware of why. Listed below I share my 9 healthy eating rules to follow protecting you from those restaurant calorie demons.

No wonder why diners today are more concerned about healthy restaurant eating. A recent study of 300 American chefs indicated that 50% didn't even care about the calorie content of the foods they served to the public. As a matter of fact, a mere 1 in 6 American chefs feel calorie content is remotely important. Therefore, as predicted, a typical chef's main objective is to provide you with an excellent, but not necessarily healthy, dining experience so you will run out and tell your friends, and come back wanting more. Healthy restaurant eating is not on the top of chefs concerns. With that said, saturating the dishes with fat, salt, and sugar is of very little concern to most chefs. Restaurant chefs are simply willing to do whatever is necessary to show the customer extreme value while concentrating on the main goals of making their food taste and look great, even if it is at the expense of our health. This extreme perceived value objective has lead to the "super size portion generation" leading to bigger waistlines.

Do to the current pace of today's society, Americans are now consuming over one third of there calories from eating out. How many of these calories are actually healthy dining calories? Probably not many.

Today we, as diners, must take on more personal responsibility than ever before focusing on eating right while eating out.. Chefs, restaurants, and friends are not going to look out for our health. Thus, it is our own personal responsibility to preserve our health by eating right while dining out.

If your health is meant to be, it is up to you. It is about choices. You have the personal choice of eating right. However, please understand, it is up to you to make a difference not anyone else. Which choice are you going to make?

Listed here are my 9 surefire health eating tips to help you take personal responsibility by eating right while dining out.

Don't arrive extremely hungry. It is best to have a snack a couple of hours prior to eating out. This will ensure that you won't enter the restaurant ready to eat the basket of bread. Don't worry about spoiling your dinner; It is a bad healthy eating habit to come into a restaurant ravenous.
Take it home. When an extra large portion comes to the table request a doggy bad immediately prior to putting a bite of food into your mouth. Cut the extra large portion in half, take it home, and eat it tomorrow.
Dine at healthy eating restaurants. Patronize healthy dining eateries so you won't get caught in a situation of not being able to locate anything healthy on the menu. Don't set yourself up for failure.
Ask servers for substitutes. Be specific to the server about what you want to substitute. It never hurts to ask about getting your food prepared in a healthy dining manner. An good example would be replace the mayonnaise with mustard. It never hurts to ask.
Order dressing on the side. Another healthy eating tip is to order your salad dressing on the side. Be a dipper. You will save yourself added fat, and unwanted calories.
Beware of beverages. As you know, wine, beer, and regular soda all have calories too. Consider consuming water to conserve calories. Why drink your calories when you can eat them.
Healthy eating means avoid these terms: alfredo, au gratin, breaded crispy, french fried, pesto, hollandaise, light cream sauce, sauteed, or pastry.
Leave food on your plate. A good healthy eating habit is to always leave a bit of food on your plate. You don't have to clean your plate. If you follow the doggy bag rule, of course, this may not apply.
Eat slowly. Eating slowly is proven to decrease the amount of food you eat. Thus, the caloric content ingested will be much less.

Eating healthy and eating out can be mentioned in same sentence. By following these 9 surefire healthy restaurant eating tips you are assured of walking out of the restaurant at the same weight you walked in at.

About The Author
Jim O'Connor To discover more empowering health, fitness, and nutrition tips in video, audio, and text visit Jim O'Connor's Wellness Word Newsletter. Receive a free multimedia fitness programming secrets email minicourse by visiting http://www.wellnessword.com.

How To Build Chest Muscle Lightening Fast In 3 Easy Steps

2007-02-21T15:53:00.000-06:00

HOW TO BUILD CHEST MUSCLE LIGHTENING FAST IN 3 EASY STEPS
by: Richard Knight

If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I – Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible.

It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest. These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest. Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes

Lower Chest Muscle Exercises

Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes

Inner Chest Muscle Exercises

Standing Cable Crossovers - Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II – Work Your Chest to Failure
If you want to build chest muscle, you have to train your chest to failure. If you don’t know what I mean, it’s very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter – someone to help you when your muscles fail during an exercise. For example, if you’re bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed – that’s the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says “Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won’t be as strenuous as last time”. Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III – Don’t Cheat on Your “Negatives”
What are “negatives”? – Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you’ve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call “cheating your negatives” and it’s also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it’ll be pretty dangerous and “useless” when you’re trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don’t cheat yourself out of building the massive chest you desire by cheating on your negatives – this is when much of the pressure is being put on your muscles, so don’t “wimp out”.

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you’ll be on the road to a massive chest in no time.

Copyright 2006 Richard Knight

About The Author
This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . http://www.skinny2massive.com

Cycling Your Way To Fitness

2007-02-21T15:43:00.000-06:00

CYCLING YOUR WAY TO FITNESS
by: C.J.Gustafson

Stationary Bikes - Still A Top Choice For Overall Fitness
In all the craze over new fangled fitness equipment, the exercise bike often gets overlooked. Stationary bikes have been around for many years, which can lead some people to think they are outdated or not as effective as newer types of equipment. But for many people, exercise bikes provide a fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight.

Stationary exercise bikes provide all the benefits of riding a bicycle. They provide good cardio workouts, have much less impact on knees, hips and other joints than walking or running, and can be used at any time it’s convenient. Most stationary bikes have manual or computerized controls to allow you to adjust resistance and speed. Many also come with heart monitors and cardio workouts already programmed in. There is a huge selection of price and style, and stationary bikes tend to be the most affordable cardio exercise machine.

Plus, with a stationary bike, you don’t have to worry about traffic, dogs, or bad weather. You can exercise in the convenience of your own home and even watch television or read a book while you bike. Try doing that on the bike path at the park!

Types of Stationary Bikes
Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.

A recumbent bicycle, sometimes called a “bent,” is a type of stationary bike that is more laid back…literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort later.

Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout.

Popular Models & Prices
Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under $200 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at many department stores.

Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from $200 up to $1500 and provide the broadest range of selection for the average person. Some popular models include Tunturi F520 (recumbent), Vision Fitness R2000, and several models from Schwinn, the popular bike manufacturer.

More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over $1500. Lifecycle 5500HR and 5500RHR (recumbent) are popular choices among those who are serious about their workout or have a healthy budget.

Other popular manufacturers of exercise bikes include Nordic Track, Reebok, Weslo, Keys, Fitness Quest, and Edge.
Compared To Other Equipment
All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas.

In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion.

Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training.

In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike.

About The Author
C.J. Gustafson is a successful writer for http://www.best-home-gyms.com, your complete shopping guide for home gym equipment, exercise bikes, treadmills, elliptical machines, weight lifting equipment and more.

Copyright 2005 Best-Home-Gyms.com

Fruit For Fitness Tips

2007-02-21T15:40:00.000-06:00

FRUIT FOR FITNESS TIPS
by: Steve Shannon

Without question, fruit has wonderful natural benefits for the human body. Fruit is packed with vitamins and fiber much like vegetables, but comes in a wide variety of sweeter, more palatable flavors. Adding fruit to your diet is an excellent thing to do, but there are a few things that you need to keep in mind:

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened, but fresh fruits have natural sugars. Also, you don’t receive all of the needed fiber and vitamins from fruit juice as you do from fresh fruit.
If you do have a craving for fruit juice, then go for fresh fruit juice instead of those that contain artificial flavors and colors. Or even better, try making your own fruit juice, taking care not to sweeten it with too many calories.
Choose fresh fruit over processed fruits. Again, processed and canned fruits do not have as much fiber or vitamins as fresh fruit, and processed and canned fruits are nearly always sweetened.
Wherever possible eating locally produced seasonal fruits and vegetable fresh from the garden or grove is preferred.
Fresh fruit makes the absolute perfect dessert for any meal. Throw out the cake and add a fresh fruit bowl to the dining table.
Fresh fruit also makes the perfect snack. It’s far better to grab a banana or apple when hunger pangs strike, than a bag of greasy potato chips. Plus, fresh fruit just tastes better.
It’s interesting to note that nature produces several varieties of fruits resembling the shapes of the organs of our body, which are useful and beneficial to that specific organ. Here are some examples:

Apricot - Brain
Mango-Papaya - Stomach
Almonds - Eyes
Apple - Heart
Grapes - Lungs
Cashew nuts - Kidney

8. Fruits and vegetables have in them a natural storage of the sun’s energy. If we make a daily practice of having fresh fruit and vegetables, or one glass of real fruit juice and two or three cups of green juice of vegetables, our requirement for food will be reduced to a minimum. We will have enough energy to maintain the body in a healthy condition.

Overall, just remember that fresh fruit is better for you than canned fruit, fruit juice, processed fruit, or cooked fruit. Eat as much fresh fruit as you like. Another benefit of adding fruit to your diet is the added water intake. Water is a simple, yet effective tool in the fight against the scale and the emergency room, and is often overlooked by most people. But that is a whole other subject...

About The Author
To learn more about the tremendous benefits of water in your dietary routine visit: http://www.privilegedinfo.com/waterwisdom.html. Steve Shannon is webmaster at PrivilegedInfo.com.

Identify The Root Cause Of Your Back Pain Before Fixing It

2007-02-21T15:34:00.000-06:00

IDENTIFY THE ROOT CAUSE OF YOUR BACK PAIN BEFORE FIXING IT
by: Michael Saros

If you feel that back pain is completely overwhelming your life, you are not alone. So many people live with debilitating, even crippling back pain everyday seemingly with no end in sight.

It is a daily ritual for them to reach into the medicine cabinet and pop a pill of their favorite over-the-counter pain reliever or doctor prescribed medication.

Despite the publicized health risks for taking these drugs on a continuous basis, back pain sufferers continue to swallow pills even if the relief only lasts temporarily and is miniscule at best. A cycle of doctor visits, pick-ups at the local pharmacy and popping pills becomes a way of life.

But does it have to be this way? Are we truly limited to just a bottle of medication with potential side effects and the one-sided advice from a doctor?

ABSOLUTELY AND POSITIVELY NO WAY!!!

AND YES...YOU AND YOU ALONE CAN DEFEAT YOUR OWN BACK PAIN!

First, you must understand that everyone for the most part has access to a huge arsenal of tools for combating, eliminating and managing back pain. But not everyone has the same degree and cause of back pain.

It is so important to find and effectively use the right set of tools for your own particular situation.

For example, too much rest or relaxation (a tool for getting rid of back pain) has the potential to be detrimental to your health if weak and underdeveloped muscles are the underlying cause of your back pain.

On the other hand, if you suffer a herniated disk from playing a sport, rest and relaxation may play a larger role in a quick recovery.

So essentially, effectively treating your back pain first depends on identifying the primary cause(s) or origin(s) of your back pain.

The better you are at identifying the cause of back pain for your own particular situation, the more specific and exact your arsenal of tools will become to effectively eliminate your back pain for good.

So after all that, you must identify the cause(s) of your back pain. Let's look at some common causes of back pain.

Common Causes Of Back Pain

Poor Posture
Injury (Sports, Car Accident, Fall, etc.)
Poor Genetics Or Congenital Disorder (Scoliosis, Spinal Stenosis, Degenerative Disk, etc.)
Using Improper Lifting Techniques
Obesity
Frail Bone Structure/Osteoporosis/Osteoarthritis
Muscle Weakness/Imbalances
Lack Of Exercise/Sedentary Lifestyle
Poor Nutrition
Stress/Anxiety
Poor Sleep
Performing A Repetitive Motion That Puts Strain On Your Back

Take a good long look at the list above. Just about everyone who suffers with back pain can relate to one or several if not all of these common causes of back pain. I, personally, can relate to every single one.

And it's ok to have several causes or identifiers of your back pain. The more you can discover, the more weapons you will have to effectively combat and eliminate your back pain for good.

Back pain is similar to a weed. You can't just mow over the top of it and hope you never see it again. You have to find the root of the weed or the root of the problem in order to effectively treat it.

How do you do this?

Well, you need to examine your own lifestyle. I would like you to ask yourself these questions to help determine your cause(s) of back pain:

Questions To Determine Cause Of Back Pain/Circle All 'Yes' Answers

Do I suffer from a congenital condition or was I born with a spinal condition?
Do I not pay attention to my posture either sitting or standing?
Do I not practice good posture either sitting or standing?
Have I suffered from a recent car accident or fall and subsequently experienced back pain not long after?
Do I do a lot of heavy lifting or bending over in my job or at home?
Do I perform an unnatural repetitive motion at work or at home?
Do I not practice safe lifting techniques?
Am I 20 pounds or more overweight?
Do I not eat enough fruits and vegetables?
Do I not drink enough water? 8-12 glasses per day?
Do I eat too many sweets and foods containing sugar?
Have I been diagnosed with osteoporosis or arthritis?
Do I lead a sedentary lifestyle? Am I a couch potato?
Am I under a lot of stress? Do I suffer with anxiety?
Do I have trouble sleeping?

Of course, these are just a handful of questions you could ask yourself to discover the root cause(s) of your back pain. Please circle the questions that have a 'Yes' next to them if you have not already.

Take a good look at the questions you circled. This method is not foolproof but it is a great way to see all the potential causes or root origins of your back pain. You should see the things you need to improve in order to help you live free of back pain.

Once you know or at least have some idea of the cause(s) of your back pain, then you can delve deeper into the plethora of ways to combat and eliminate it once and for all.

About The Author
Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com . He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm.

Monitoring Your fitness Progress: Don't Guess - Measure!

2007-02-21T15:31:00.000-06:00

MONITORING YOUR FITNESS PROGRESS: DON'T GUESS - MEASURE!
by: Anthony Ellis

Mass Gaining program is incomplete without the timely measurements to monitor Your Progress. The only way to know if your mass or fat loss program is successful is by monitoring your measurements, weight and body fat levels.

'One accurate measurement is worth a thousand expert opinions.' - Admiral Grace Hopper, U.S. Navy

Depending on the program, I recommend that everyone take their body fat levels every 1-2 weeks. There's a lot that these readings reveal to a trained eye! For example, I was recently on a fat loss diet, and I did not lose any weight for three weeks. At first I thought that I needed to drop my calories further because the current levels were not working for me. I did not want to do this because as a hard-gainer, dropping my calories too low can result in too much muscle loss. So, before I committed to a more drastic diet, I checked my body fat records.

Was I in for a shock! According to my body fat calculations I was actually getting leaner. Even though my weight did not change during that three-week period, my body fat levels went down 3%! Since I did not lose any weight during that time, the fat must have been replaced by muscle (an added benefit, but this does not happen most of the time). I would have never known this by simply looking in the mirror.

Another example is last year when I was on a mass cycle. I was eating a tremendous amount of calories and gaining weight like crazy. I stopped the diet once I began to notice that my fat gains were larger than my muscle gains. I would never have noticed this if I had not closely monitored my body fat levels.

I expect to gain some fat on a mass diet, but I always want to gain more muscle than fat. If I had not kept track of my body fat levels, I would have gained too much fat.

TRACKING RESULTS
There are many methods of measuring your body fat and some are quite expensive. While many consider underwater weighing to be the most accurate, no method is 100% precise -- they all have some margin of error. It's not important to know the exact number -- what's important is to use the same method each time you take your measurements so you can have a consistent record of your progress. I just use an inexpensive skinfold caliper. They cost anywhere from $29-$80 and are simple to use.

A good caliper is essential. Without it, you won't know how exactly your body is responding to your diet and training routine. You may also want to consider using a tracking software like The Composition Tracker at http://www.comptracker.com ... It will help you analyze your data and tell you if you are actually building more muscle and losing more fat!
Just looking in the mirror and guessing is not acceptable!

If you want to start getting great results, you must develop the habit of accurately tracking your progress. If you don't, you will continue to go in circles. This may seem like a 'hassle', but nothing worth having is ever easy to attain.

About The Author
Former "skinny guy" Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries Click here for more information http://www.musclegaintips.com.

Top 10 Tips For Choosing A Successful Diet Plan

2007-02-21T15:14:00.000-06:00

TOP 10 TIPS FOR CHOOSING A SUCCESSFUL DIET PLAN
by: Debbie Fontana

Going on a new diet usually ranks about as high as going to the dentist.

You know you need to do it. But you procrastinate because your past experiences have been so unpleasant. Even torturous. But there's one big difference between going to a dentist and going on a diet. The results from the dentist usually last. So why don't the results of a diet usually last? Because you have to eat several times every day. So if the only way to keep the weight off is a diet that seems as torturous as a trip to the dentist, is it any surprise most of us fail repeatedly? I believe you'll have a greater chance for long-term success if you enjoy your weight loss program. So here are my top 10 tips for choosing a successful diet plan:

1. You Have to Be Able to Live With Your Diet And Have a Life With It.

This is absolutely the most important tip.

If your diet seems like torture, if the food gives you no pleasure, if you're making yourself and everyone around you miserable, then you'll have trouble losing all the weight you want and keeping it off.

You have to make long-term changes in your eating habits to succeed with weight loss. So whatever you do to lose weight initially should be similar to how you keep it off.

That means you have to eat foods you enjoy. You have to be able to socialize at food-based events. You have to be able to enjoy life.

2. You Should Lose No More Than 2 Pounds a Week.

Sometimes, you may lose a little more at the beginning. But week-to-week, 2 pounds is enough. Anything more is unhealthy.

3. Your Diet Shouldn't Be Extreme in Any Way.

Unless your doctor advises you otherwise, it's unhealthy to eliminate entire food groups. A balanced diet provides vitamins and minerals to keep you strong.

So skip the diets with low-carb, all grapefruit, or whatever the latest fad is. Extreme diets usually don't work. At least not for very long.

4. You Should Have Minimal or No Hunger.

If you're losing only 1 or 2 pounds a week, you shouldn't experience tremendous hunger. Not if you plan your meals and snacks correctly.

5. You Should Have Lots of Food Choices.

There's no reason to restrict the kinds of food you eat week to week. I've never understood plans that say in Week 1, you can only eat these 10 foods. In Week 2, you can add another 5 foods. But if you gain weight, go back to Week 1.

If your diet doesn't work with every food from Day One, it's probably not going to work. Period.

6. You Should Be Able to Enjoy the Holidays.

If your diet doesn't build in holiday eating, you're going to do it anyway. You'll just ruin your diet.

That's why so many people start diets in January - after the holidays. Trouble is, the holidays always roll around later in the year. So you need to have a way to handle them.

7. Your Diet Has to Allow for Moments of Weakness.

Perfect diets are for perfect people. But there are no perfect people. So a perfect diet is destined to fail.

8. You Shouldn't Have to Exercise with the Diet To Lose Weight.

I'm not saying you shouldn't exercise. We all know exercise is healthy and it makes you feel good.

But the benefits of exercise should be a bonus. Not a necessary part of a diet plan.

After all, what if you become unable to exercise for some reason?

Or suppose you stop losing weight on your diet plan and you haven't reached a reasonable target weight. If the only way to start losing again is to exercise more, then the diet's not working.

9. You Should Get All the Information You Need When You Start the Diet.

If someone sells you a diet and you have to go back week after week to get more information, they're just trying to make money off of you. There's no reason why Week 1 should be substantially different from Week 9.

And when you pay your money, you should know what the entire diet system is about. How else can you evaluate if it's going to work for you?

10. You Should Control the Diet.

The diet shouldn't control you. By this, I mean that your diet should meet your needs and wants.

Strict rules just increase your chance of failure.

For example, if you like to snack in the evening, but your diet eliminates eating after 7PM, how are you most likely to fail on your diet?

That's right. By snacking in the evening.

But everyone has different needs and wants. So you have to be able to customize a diet to meet yours. Then you're more likely to succeed.

And of course, before starting any weight loss program, you should see your doctor to make sure your diet is right for you.

Copyright (c) 2006 Debbie Fontana

About The Author
Debbie Fontana is a full-time author and business owner who writes about health, weight loss, looking great, and feeling fantastic. She created the delicious I Love to Cheat lifestyle diet and the companion I Love to Cheat Rewards Newsletter. She encourages her subscribers to submit their weight loss problems, questions, and concerns. Visit her at http://www.ILoveToCheatDiet.com.

Man Of The Month: Mr. February Jake Campione

2007-02-15T11:32:00.000-06:00

MAN OF THE MONTH:
MR. FEBRUARY - JAKE CAMPIONE

JAKE CAMPIONE FOR FEB 2007!! A MODEL AND GORGEOUS ATHLETE!

A very hot AAG model! Loads to love! I am sure you will all enjoy visiting his page! Although there is not much we know about Jake Campione it is known that he is well loved for his great shots! Hopefully we'll hear more on this great model and athlete. more...

_______________________________________________________

MORE PICTURES OF HANDSOME JAKE!

Visit the website for more great men!

Brand New Pic of Nick Auger!

2007-02-15T11:16:00.000-06:00

Brand New Nick Photo Added
Thank you Natalie!

Leighton Stultz "The New Face"

2007-01-24T15:26:00.000-06:00

Leighton Stultz selected to promote new Male Model Mag Male Model Mag is a virtual magazine and management group all in one, designed for "everybody" in the industry.

The audience for Male Model Mag will include "everybody" -- models, actors, photographers, videographers, fashion designers -- and of course, anyone looking for the top male models on the planet for their next campaign.

Visit http://www.malemode lmag.com now and you may be a cover model in 2007!

Fitness and Exercise Prevent Disease

2007-01-20T19:28:00.000-06:00

Fitness and Exercise Prevent Disease
by: John Campbell

Fitness and exercise prevent disease. That is a proven fact, and yet more people than ever are suffering from obesity and type 2 Diabetes. This is now being considered as an epidemic in the United States. If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did. It will improve the quality of your life.

The Benefits
One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

Triglycerides are also too high for many people in the western world. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

Contributory Factors
Being over weight has become a way of life for far too many people and there have been many investigations into what has caused it.

Sedentary lifestyles.
Working in front of computers.
Watching too much television.
Diets high in fat and carbohydrates.

All shown to be contributory factors. But whatever the root causes taking part in fitness and exercise programme is a significant part of the cure for the problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and reduce the problems caused by diabetes.

Exercise and fitness cannot be ignored and must become an habitual part peoples lifestyles.

Parents should monitor and restrict time spent by children using computer games or watching television. They must encourage children to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and jump rope. Leading by example and taking part themselves. It really does not matter if you are any good, it is more important to enjoy doing it and having that all important quality time with your kids. Doing it regular helps it become a habit and also maximises the benefits.

Children who learn the benefits of fitness and exercise at an early age are more likely to continue the habit into adulthood. They will lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.

What greater gift could you give them than that?

You are free to reproduce this article. In return please always attached the following links:
You are invited to visit http://www.financialdignity.net and http://family-life.eu My mission is to provide useful pearls of wisdom for the enhancement of life and the elimination of debt. We have e-books, books, articles many of which are FREE.
Stay Well Stay Happy
John

About The Author
John Campbell - I started writing my first book 'Financial Dignity' about four years ago. It was not easy balancing a job, a family and writing at the same time. It has been a enjoyable hobby which has become a business.

7 Rules that Guarantee Diet Success and Water

2007-01-20T18:01:00.000-06:00

7 Rules that Guarantee Diet Success and Water
by: Troy Pearsall

As a personal trainer at Bally's Total Fitness in Philadelphia, I have come across a number of people that claim to either be unable to lose weight or unable to stick to their diets. I personally think there is no one that is unable to lose weight and that most people that can not seem to lose weight often need just a slight adjustment in how they apply their diet.

There have been a large number of people that have, with my help, seen excellent results by making very slight changes in their diets. Sometimes it is nothing more than cutting back on a bag of potato chips; sometimes it is adding a real breakfast to their diet.

After a while I developed what I call "The 7 Rules to Eating Correctly." Tthese 7 rules were created to keep my clients on track with their diets. Whenever they would ask me why they had not been seeing the results that expected, I would ask which of the 7 rules had they failed to follow. From observation, I realized that anyone following these rules would give the results that he or she desired.

With age I realized that I needed to add much more water into my diet and rule number 8 was born. I really believe that if you combine these 8 rules to your diet, no matter what diet you are advocating you will see results.

Supplement, supplement, supplement; Even though you may be eating very healthy there is no way to ensure that your body is getting the nutrients that it needs better than supplementation. At the very least have a multivitamin/ multi-mineral, antioxidant complex, and calcium. It would be even better if you could use the supplement that I selected and as bodybuilders best vitamins, minerals and amino acids.
Eat Breakfast; breakfast should be a complex carbohydrate like oatmeal, a protein and fat. By now you fully understand why breakfast is so important, if you never lifted a weight in your life this would still the most important rule to good health. Treat breakfast like American Express "Do not leave home without it!"
Prepare your meals ahead; two days, or even a week ahead if possible. By preparing your meals ahead you help to fight of the desire to snack or select the wrong foods when meal time comes. I find that most of my cheating comes when I get hungry and had to skip a meal for some reason.
Eat every three and one half hours to 4 hours, assuming you are taking in enough proteins this will keep your body in positive nitrogen balance. Make sure you get enough protein since protein is what bodybuilding is all about. It is very important for type II diabetics that by eating many small meals (I eat from a saucer) a days you can better regulate your body's insulin levels.
Never Snack: I define snacking as anything that you consume that is not a part of your scheduled diet and: Has Pleasure as the sole purpose of consummation; It does nothing to build muscle, put you into a positive nitrogen state, regulate you insulin levels, or stop the development of free radicals; Has a protein to carb ratio of less than 1 to 1; Fat content is greater than 25% of total calories of the product. Please understand that this is the total of a meal. Not all items, as an apple has a protein to carb ratio of less than 1–to-1 it can be scheduled as part of your diet for a given time of day and therefore is not a snack. However, an apple that you grab from off your buddies' desk at work is a snack. Snacks are those meals that are not planned. Success in bodybuilding is about being in control of every aspect of the sport.
Eat complete meals; if you are hungry eat! If you are not hungry do not eat. Meals should be planned. Since the body can only ingest so many calories before it becomes fat it makes sense to save those calories for proteins and vegetables, rather than snack. In my opinion there is no such thing as a good snack because it takes away from you planned meals.
Eat when hungry, and only when hungry; if it is been at least 3.5 hours since your last meal and you have a physical desire to eat then you are hungry. I do not subscribe to the thought of not eating after 6pm. I believe that if you select the correct foods and your body does have a desire for the foods than you should eat no matter what time it is. I believe in eating fairly clean all the time so I do not diet for contest like many bodybuilders I just increase my aerobic activity.
Drink plenty of water try to get at least 1 oz of water for every lb of body weight. The first complaint that I hear even from bodybuilders is that that was too much muscle drinking water is new to you I found that drinking it before a meal rewarding yourself make with the meal is easier. Always drink water throughout your workout. I drink no less than a liter of water during my workout more on legs and back day.

So there you have it the armor you will need to fight the battle of the bulge.

Troy Pearsall

About The Author:
Troy Pearsall has over 25 years of bodybuilding experience. 15 years as a competitive bodybuilder 15 years as a personal trainer and 10 years as a trainer of competitive bodybuilders. He has other successes in other areas but his first love is teaching the sport of bodybuilding. for more information go to http://www.fire-iron-online.com.

Five Ways To Fit Fitness Into Your Life

2007-01-17T20:28:00.000-06:00

Five Ways To Fit Fitness Into Your Life
by: Rick DeToma

Everyone is pressed for time these days. It does not have to mean that fitness can't be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.
People often have an all or nothing idea about exercise. They feel that if they can't fit in an hour of exercise that they will do nothing instead.

Successful exercisers make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.

If you are struggling to fit exercise into your day, try these fitness tips:
1. Tackle one body part per day and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach your goal.

2. Exercise while you watch TV. (Don't just sit there, DO something.) Why not do some crunches, or leg extensions while watching the tube? How about some lunges? Anything yo can do in a gym sitting down, you can do at home sitting down in front of the tube.

3. Superset your workouts. Put two exercises together and perform them one after another with no rest in between. You can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.
4. Combine 2 moves into 1. Any time you perform a lower body exercise and your arms are not involved you miss out on a time-saving opportunity.

Try performing a lunge with a curl, or lateral raise. Or a squat with on overhead press. You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.

5. Circuit training. Select a number of exercises for your entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2-3 circuits.

People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise. It's not about finding the time to exercise, it's about MAKING the time to exercise. No matter how busy you are. It's always better to do something than nothing. The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

© Rick DeToma

About The Author
Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-workouts.com/contact.html Get more tips like these by subscribing to Tailored Fitness News http://www.tailored-fitness-home-workouts.com/newsletter.html info@tailored-fitness-home-workouts.com

How To Dramatically Improve Your Fitness Results

2007-01-17T20:23:00.000-06:00

How to Dramatically Improve Your Fitness Results
by: Mike Symons

Do you feel like you aren't making progress in the gym? Do you feel that you aren't reaching your physical goals such as lower body fat or increased muscle, even though you consistently "eat right" and get your workout in? What if I told you that you only need two things to get the results that you deserve and that these items are readily available in your home or office right now?

Before you get all hyped up thinking that this is some miracle drug or new-fangled piece of exercise equipment, it isn't. There is absolutely no substitute for hard work and commitment towards your goals.

So what are these two things? Wait for it… Paper and pencil. No, I’m not joking. Let me explain and give some examples. Your body is highly adaptable. It will adapt and change so that it can meet the challenges that it faces day in and day out. This is great in some regards, but not so great in others. Let’s take lifting weights (with building muscle as a goal) as an example. If you go to the gym and do bench press with 135 pounds every week and never strive to increase the weight you lift, your body will adapt just enough to make you good at benching 135 pounds. Your central nervous system will adapt slightly, and you might even grow some muscle. Eventually with no new challenges, your body will remain the same, and you will no longer grow or get stronger.

Another example would be walking. People walk a lot (or should) every day. If the only physical activity that these people do is walking, their legs will not get bigger after a certain point. The body adapts to the stress of walking, and then once it gets "comfortable", it will remain the same.

So how does the paper and pencil fit in?
Simple. If you are striving to reach a goal, whether it be gaining muscle or losing fat, you must strive to improve from week to week, and month to month. To me, it is amazing how few people actually keep track of their workouts at the gym. If you aren't writing what you do down, you won't have any way of tracking progress.
As a general rule, you should strive to either increase the weight that you use or increase reps for each exercise you do.

For example, let's say that last week, you did two sets of barbell military press. The weight used was 95 pounds, and you did two sets of ten repetitions. This week, when you do that exercise, you should increase the weight by five pounds, and attempt the same number of reps. Let’s say that for the first set, you got all ten reps, but for the second set, you only got eight. Next week, in order to improve, keep the weight the same, but strive to get ten reps for both sets. Rinse, and repeat.

The other side of this coin is tracking your nutrition. Whether your goal is to gain muscle or lose fat, keeping a food log is the absolute best way to maintain steady progress.

If you start struggling to lose fat, keep track of everything you eat on a daily basis, including total calories and fat, protein and carbohydrates. Armed with this information, you can start analyzing your diet to see where the problems are. If you fail to lose weight, take the daily calories that you were getting before and subtract 200 per day from that amount. Continue this until you are losing the amount of fat each week that you desire (keeping in mind that a weight loss in excess of two pounds a week can be unhealthy).

If you are struggling to put on muscle weight, keeping track of total calories will give also assist you. Follow the same idea for losing fat, but instead of subtracting calories, add them.

Reaching your goals is very simple (don't confuse the word simple with easy). If you strive to improve each and every workout session, and keep track of your nutrition using some form of tracking, you will see results.

About The Author
Mike Symons Discover the shocking secrets to what it really takes to have the body you've always wanted. Visit www.PhatFitness.net for the truth about getting awesome diet and exercise results. You may be surprised at what really makes the difference. msymons@phatfitness.net

Coffee, Caffeine & Fitness

2007-01-16T21:48:00.000-06:00

Coffee, Caffeine & Fitness
by: Jon Gestl

One look at a line at the local Starbucks in the morning and you don’t need to be convinced of the huge amount of coffee consumption in the U.S. The National Coffee Association found in 2000 that 54% of the U.S. adult population drinks coffee daily. Guess there’s nothing like the first double espresso in the morning to clear the cobwebs from our heads so we can face the day.
But what are the effects relating to fitness? If that grande-no-foam-double-whipped-extra-shot-no-fat latte gives us the get-up-and-go to start our day at work, will it do the same if we’re headed to the gym?

Physiological Effects
The main ingredient in coffee that gives us that jolt is caffeine, a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee.

Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila… you now have the caffeine buzz.

But wait…we’re not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction.

Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone?

Ergogenic Effects of Caffeine to Performance
In addition to various psychological and physiological benefits, numerous studies have documented caffeine’s ergogenic effect on athletic performance, particularly in regard to endurance. Studies show that caffeine ingestion prior to exercising extended endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption.

Despite effects on endurance, caffeine produced no effect on maximal muscular force in a study measuring voluntary and electrically stimulated muscle actions. However, the same study did show findings that suggest caffeine has an ergogenic effect on muscle during repetitive, low frequency stimulation.

Caffeine’s positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete with urinary limits exceeding 12 mg/mL. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee, consumed over a 30-minute period would be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg/mL.

Coffee: A Pre-Workout Drink?
Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies. A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following:

A placebo
Caffeine capsules
De-caffeinated coffee with caffeine added
Regular coffee

Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine’s performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.
Caffeine and Creatine Supplementation

Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired.

The Downside of Caffeine
Despite coffee/caffeine’s positive effects on psychological states and performance, there are numerous documented risks that must considered when consuming caffeine, whether for performance-enhancing effects or simply as a part of daily dietary consumption. Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over the long-term as your body gets used to caffeine, it requires higher amounts to get the same effects. Certainly, having your body in a state of hormonal emergency all day long isn’t very healthy.

Caffeine is also a diuretic and causes a loss of fluid, which then leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is needed for the transfer of nutrients to facilitate muscular growth. It is also important when considering the further loss of fluid while exercising in hot environments. Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg floating in your system. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What’s worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit.

Caffeinated Conclusions…
Though caffeine has some benefits in relation to exercise performance, risks have been documented. Most problems seem evident with very high consumption. The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Further research is needed to clearly determine whether the performance-enhancing benefits of caffeine outweigh the potential risks.

About The Author
Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor and editor of the fitness ezine "Inspired Informed and Inshape." He can be contacted through his website at http://www.jongestl.com. jongestl@jongestl.com

Fish Or Fish Oil Supplements?

2007-01-16T21:46:00.000-06:00

Fish Or Fish Oil Supplements?
by: David McEvoy

Both fish and fish oil supplements contain important essential Omega 3 fatty acids needed for good health, but as we will see, it isn't just any old fish and nor is it any old fish oil that can do the job properly.

The Paradox
Today's consumers must be very confused about seemingly contradictory advice about eating fish. The food standards agency says most people should be eating more oily fish like Salmon, Tuna, Herring and Mackerel, because the Omega 3 fatty acids they contain are good for our health. But at the same time they limit the recommended daily amounts to 2 portions of oily fish a week for women and girls who may want to have a baby one day and for breastfeeding mothers, and 4 portions for everyone else. So first we are told to eat more fish in order to gain the extraordinary health benefits of Omega 3, but then we are told not to eat too much because our fish are polluted with toxins, particularly methylmercury. What are we supposed to do with this advice? Perhaps we should look at how much Omega 3 we actually need.

Omega 3 - how much is enough?
No official recommendation exists as to how much Omega 3 is required for optimum health but on an individual basis the ideal amount is linked to our intake of Omega 6. The more Omega 6 fatty acids that we consume, the more Omega 3 fatty acids we need to counteract the imbalance. First of all it might help to explain that the body is unable to synthesise Omega 3, or Omega 6 fatty acids for that matter, so we have to rely totally on our diets to get them. Now here's the astounding part.

Most of us today are eating diets that are deficient in the anti-inflammatory Omega 3 fatty acids but excessive in pro-inflammatory Omega 6. Over the past 70 years or so our consumption of fish has drastically diminished and at the same time we are eating more processed foods, grains and vegetable oils. These foods aren't bad in themselves it is just that this imbalance in our diets is believed by some to be the root cause of a huge rise in inflammatory conditions, heart disease and depressive disorders, hence the need for more Omega 3.

The important Omega 3 fatty acids are Eicosapentaenoic acid and Docosahexaenoic acid or EPA and DHA. Generally speaking, 1g of EPA/DHA daily is considered enough for everyone. To give you an idea of what this equates to in real terms, to get this amount of EPA/DHA from the diet, you would have to consume a 3-oz portion of salmon every single day, seven days a week.

Bearing in mind the toxicity problem, one might think it's safer to get Omega 3 from fish oil supplements, but here's the 'catch'. Fish oil is made from the very same fish in the sea, so it stands to reason that fish oil supplements can be toxic too unless of course the fish oil has been purified.

What types of fish oils are there and which one is best?
To put it simply, there are basically 3 types of fish oil available.
• Cod Liver Oil
• Standard fish oil
• High-grade concentrated fish oil

Cod liver oil is produced from the liver of fish and although contains high amounts of Omega 3, the liver is where most of the toxins are stored and so potentially, cod liver oil can contain a high level of pollutants. Cod liver oil also contains high amounts of vitamin A and D and too much can result in Vitamin A toxicity.

Standard fish oils are produced from the flesh of the fish as opposed to the liver of fish but again, they can contain impurities as whatever was in the fish at the time it was caught is transferred to the oil. The amount of Omega 3 fatty acids they contain can also vary depending on a number of factors including the time of year, environmental conditions etc.

High-grade concentrated fish oil has an advantage over the others in that not only has all the impurities been removed, the oil can be concentrated to contain much higher levels of Omega 3. For example, concentrations of 70% EPA is possible and so fewer capsules are required in order to produce the same effect. With some of the standard fish oils, 5 or 6 capsules are required every day. EPA is rapidly gaining recognition as the most important fatty acid as the body can produce DHA when enough EPA is present but this isn't effective the other way round.

Conclusion
To date there has been no real studies done on whether there is a significant difference or benefit in getting Omega 3 from fresh fish or from fish oil supplements. However, as it stands today, it would appear that the only way to ensure a healthy intake of Omega 3 without the risk of harmful pollutants is to take a high-grade fish oil supplement that has been through processes to filter out the impurities.

About The Author
Dave McEvoy is an expert in EPA with over 20 years experience; for more information about fish oil and how it can help come and visit. http://www.mind1st.co.uk http://www.mind1st.com

Getting The Most Out Of Your Home Fitness Equipment

2007-01-16T21:37:00.000-06:00

Getting The Most Out Of Your Home Fitness Equipment
by: Nathan James

Many of us make New Years resolutions to get in shape, lose weight, and exercise more. This usually means either a trip to sign up at a local gym, or buying a piece of home fitness equipment. Buying fitness equipment for your home can often be a better choice, especially if your local gym is out of the way from your home and work.

Many people sign up with full intentions of going but find that it is too much of an inconvenience. However, many people also buy expensive equipment only to end up using it to hang their laundry on (sound familiar?). Read on to learn how to make the most of your home fitness equipment.

If you have a spare room, consider making it into a home gym. Keeping all your gym equipment in one place makes it easy to find and feel more like a real gym. You should also try and remove other clutter from your home gym. Make sure you have some upbeat music on hand and perhaps even a TV. You’ll be surprised how quickly a workout can go by when you’re watching your favorite shows.

Equipment Must-Haves
If you don’t currently have any home fitness equipment but are ready to start building your home gym, you may be confused as to which equipment is best.

Start off with one piece of cardio equipment. To get the most bang for your buck, look into an elliptical trainer. These simulate running, but are virtually no-impact. Look for one that allows you to move your arms as well since this means burning more calories.

Treadmills are also a great choice, but keep in mind that they are much harder on your joints. A stationary bike is also a popular piece of gym equipment, but you won’t get as much benefit from your workouts.

A universal gym is a great addition to your home gym as well. These combine several types of weight machines into one. A great choice if you don’t have a lot of space. You may also want to get a stability ball, resistance band, and other hand weights. This should make for a perfect home gym, which you and your family can use and enjoy for many years.

About The Author
Nathan James offers information and advice about home fitness equipment at the Best Home Fitness Equipment website. Visit http://www.best-home-fitness-equipment.info for more information about choosing the right equipment.

Build Your Body Like Rome

2007-01-16T21:31:00.000-06:00

Build Your Body Like Rome
by: Christopher C.

Apparently, Rome wasn’t built in a day.

Yet, people want to lose multiple dress sizes or pant sizes by next weekend by drinking some unknown “juice” that promises quick weight loss (yeah right), or by eating a ton of greasy meat all day (I bet that works all the time…….not), or by popping pills with God only knows what ingredients they have in them (as my grandmother says, “Good luck to you”).

Why?

Why would a logical, smart, good-natured person like you actually think that the list above (and hundreds of other crazy weight loss fads) will actually work? There is no reason to be that desperate. Let me tell you that there is a 99.92308234% chance that as soon as you lose that weight with a “fad” diet, you will gain it back……..and then some.

Do it the right way.

“What is the right way?” you may be asking.

Diet and exercise…….a fitness program……commitment……...empowering yourself to make small lifestyle changes that snowball into a new you.

How?

I thought you would never ask. Let me give you 2 EASY, BASIC things for you to do (and these things also go for you intermediate and advanced fitness people, too):

1.Get moving everyday – It always get a good laugh when someone make a “New Year’s Resolution” to get fit. Or claim that they’re going to go to the gym everyday (when they haven’t seen the inside of a gym in months or years). How long does it last? 1 day, 2 days, maybe a week? Why do you think that has happened to you or others? Because that person was not COMMITTED to get moving everyday (or almost everyday). Do you know of a person like this………maybe yourself??? :)

“So you’re saying that you were LAUGHING at me Chris”………

Yes.

Onward.

What are easy ways to get moving?

-Taking a brisk 15 minute walk once or twice daily (outdoors preferably, but not a necessity)

-Pushups – a great overall strength trainer (unfortunately, many people can hardly do any of these, much less do them with proper form). Even if you can only do 1 pushup, try to do 2 tomorrow and 5 by next week. Let it build.

-Crunches – very basic abdominal exercise, but it will get you started. For you advanced performers out there, see how many you can do in 30 seconds or a minute or 2 minutes…..ALWAYS remember proper form, or else 1,546,127 crunches in a day don’t mean squat.

2.Start an exercise program – In order to lose weight and keep the weight off, you have to make a change to start an exercise program (and keep to it!). My advice, don’t go for the jugular so quickly, sit down and draw up a plan on how you can fit it in your everyday life (EVERYBODY can fit in some sort of exercise program, so I don’t want to hear any whining on how YOU don’t have the time). How about this for a quick exercise program (just off the top my head, especially for you, I don’t have the time!!! people out there, lol):

Upon waking in the morning:

-Go for a brisk 10-15 minute walk outside (if possible), remembering to keep the arms pumping and concentrate on taking good, deep breaths. Upon returning home, slowly walk around for 1 minute to cool down (only if necessary), drop and do 10 pushups with arms shoulder width apart, rest for 30 seconds, then do 10 pushups with arms as close as possible together, rest for 1 minute, then finish with 10 pushups with arms far apart (practically speaking). Finish up your “routine” by jumping rope for 2-3 minutes (or longer/shorter depending on your fitness level at that moment).

This is just a SAMPLE, and if you start saying “Chris, I can’t do 10 pushups three times in a row”……….then do 5, or 3, or heck…..even 1. Just get started, you will be amazed how much stronger you will get in the coming days, weeks, months, years. This will build your strength, endurance, coordination, and health all in that 1 tiny workout.

Change your way of thinking…….start slow and build up. Rome wasn’t built in a day, and your body won’t be built like Rome in a day either………but YOU can lay the foundation for your own temple that is your body. Don’t wait until your temple starts crumbling and heaven forbid starts to collapse. It may be beyond repair. Rebuild your body, your muscles, your arms, your legs, your organs…………..start now, start small, and make it fun.

Treat your body with respect and it will repay you tenfold. You will begin to understand once you make that change. You will feel alive, energized, and ready to face a new day, everyday.

Make a commitment to “add more bricks” to your temple, make yourself stronger, more flexible, ready to handle any problems that you may encounter. Don’t rely on other people to tell you that your body doesn’t look like Rome. People are too politically correct. I will probably tell you, though :). You can make yourself look like your own personal “Rome.” You just have to get started………..challenge yourself, and lay that foundation.

There are so many ways to get fit, I could write for days……………but I need to stop so YOU can get started on your fitness program.

If you are still hell-bent on trying that new “fad” diet, or drinking that nasty looking liquid that promises quick weight loss in 3 days (I don’t even want to know how)……..I’ll be waiting with open arms when that fails (and it will fail at some point), lol. So, just forget that trash, get started right, and build your body that is something to be proud of. Get started now, and I’ll talk to you soon.

P.S. If you want some more kick butt ideas to make yourself into Rome or even the Statue of Liberty, visit http://www.fitnesswithchris.com, and get started.

About The Author
Chris Callegari, founder of http://www.fitnesswithchris.com is unleashing his real-world fitness, nutrition, and healthy eating tips to the world, to help support lifestyle changes.

Plyometrics

2007-01-16T21:09:00.000-06:00

Plyometrics
by: Dane Fletcher

Plyometric training is the enhancement of explosive power. Explosive power is the ability of the muscle to produce maximum strength in the shortest period of time. Since there is seldom time to produce this kind of maximum strength in most sporting events (apart from perhaps powerlifting), it's obviously a benefit to be able to do so - and particularly for bodybuilders.

Plyometric training combines speed, strength, and change of direction to allow the muscle to react quickly and with maximum power. Most weightlifting is fairly static and isolative. Imagine taking that power and effort, and pushing it out into an enhanced, total body range of motion to harness more power! This is how to picture plyometrics.

Plyometrics are becoming more and more popular as a means to enhance an already strenuous workout in the gym with resistance exercise. Go into any Gold's or World or Powerhouse Gym and see at least 2 or 3 trainers putting their clients through the paces with balance disks, steps, stairs, and medicine balls, as a supplement to the weights.

Whether you're a bodybuilder who needs more detail or you also compete in a sport such as boxing or soccer, plyometrics can create strength, agility and elasticity through the promotion and practice of balance. Working with weights in a static manner can only accomplish so much. Working with dynamic exercises, movements and equipment that can expand a range of motion in many different directions, will greatly enhance the scope and potential of any physique.

Plyometrics is also a means by which any bodybuilder can unleash explosive power. This is of particular benefit during an off season phase where squats and other powerlifting basics are what is driving a mass cycle.

A lot of plyometrics incorporate balance oriented movements or exercises that work the proprioceptors within the length of the body. Proprioception is what keeps our bodies balanced. Throw the body off balance and it will find its perfect balance. That's because proprioceptors within the spinal column and back of the legs, are constantly seeking balance as you walk, run, lift, or just stand.

Here's a great beginning Plyometric workout, focusing on the legs, that you can combine with your regular resistance workout. You'll need a partner for some of it:

Squats (without weight) in squat cage holding side bars 1 x 75

Squat-Leaps 1 x 15

Instructions: Keeping a good squat position, get down to a parallel-to-the-floor squat frame and keep legs tight during the full 75 reps. Believe us when we tell you, that you will NOT need weight here. We doubt you could make it to 100 - which is the number you should target prior to the squat-leaps. Immediately following this leg wobbling set of squats, do as many squat-leaps up to 15 as possible.

Hamstring curls or Stiff-legged deadlifts 1 x 50

Lateral Box Leaps 1 x 20

Stair run 2 x 30 steps sprint

Instructions: If doing hamstring curls, use enough weight to keep a light resistance on the legs. If stiff-legged, use just a light pre-loaded bar of 15-20 pounds for 50 reps. Keep tight form throughout sets of either of these.

Immediately run stairs up 30 steps, and down (many gyms have stairs) - if not use an aerobic step apparatus and go up down up down up down up down, alternating feet as quickly as possible. Then immediately go to box leaps. Make sure your first try is using an 8-12 inch step that is about as wide as it is tall. With both feet together, leap from side to side to side to side for 20 reps.

You may think to yourself... I'm not sure this will increase my mass. Well, just wait! It not only can increase mass, but it can reshape the mass you have and make you more functional, explosive and dynamic in the gym. When you become quicker and more explosive, you'll be able to turn the heat up on your workouts and your intensity will bring you enhanced development.

About The Author
Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

Good Fat Bad Fat by Annabel Cruz

2007-01-16T20:04:00.000-06:00

Good Fat Bad Fat
by: Annabel Cruz

To familiarize yourself with the good and bad fat

Saturated fats
These "bad" fats are solid at room temperature. They are found mostly in animal foods (meats, poultry, dairy products) and in some vegetable products, such as coconut oil, palm kernel oil, and vegetable shortening. Saturated fat is associated with an increased risk of breast cancer, as well as many other cancers and diseases. The liver uses saturated fats to manufacture cholesterol, so it's important to restrict intake of saturated fat for this reason as well. Saturated fats should make up less than 10% of your total fat intake.

Trans-fatty acids
These unnatural fats are created through a process called hydrogenation, which transforms unsaturated fats into saturated fats. But you won't see the words "trans-fatty acids" on food labels. Instead, look for "hydro-genated" or "partially hydrogenated" oil among the ingredients. Margarine, shortening, crackers, baked goods, and junk foods are typically high in hydrogenated oils. Trans-fatty acids extend the shelf life of products, but they do nothing to extend the life of the people who eat them. In fact, trans-fatty acids appear to play a role in causing breast cancer. They also interfere with the body's ability to utilize the good essential fatty acids, raise the level of bad cholesterol, and lower the level of good cholesterol.

Polyunsaturated fats
This group contains omega-3 and omega-6 fatty acids, which have both good and bad qualities. The omega-3s (also called linolenic oils) are found in flaxseed, hemp seed, walnut oils, and cold-water fish, such as salmon, tuna, and herring. Omega-3s protect against cancer and cardiovascular disease. Omega-6 fatty acids (also called linolenic oil) are found in vegetable oils, such as corn, safflower, and sunflower oils. In small amounts they can lower total cholesterol levels, but in larger amounts they can lower levels of the "good" cholesterol (high-density lipoprotein cholesterol), and they are associated with an increased risk of cancer

Mono-unsaturated fats
This category includes the fats most often recognized as being healthy: olive oil, peanut oil, or any other fresh, unprocessed oil.

Any fats, even the healthy ones, can turn toxic if heated. Erasmus notes that "Frying once or twice won't kill us, but after ten, twenty, or thirty years of eating fried foods, our cells accumulate altered and toxic products for which they have not evolved efficient detoxifying mechanisms. Un-toasted sesame oil and olive oil are the most stable of the unsaturated oils and therefore may be heated more safely than other unsaturated oils, which include safflower, corn, and canola. These three commonly used oils are treated with sodium hydroxide and phosphoric acid, and are deodorized, bleached, and heated at high temperatures, all of which makes them unhealthy and likely to be carcinogenic.

Fat and Toxins
Dietary fat, especially animal fats, often contain pesticides hormones, fungicides, and other carcinogens. Food animals are fed large amounts of dangerous chemicals to make them fatter faster. These chemicals accumulate in the animal's fat, then are ingested by people. Because these toxins have an affinity for fat, women's breasts are a prime gathering spot for them. Thus, animal fat carries a double danger for women.

Fat and Estrogen

Given the compelling evidence that heightened exposure to estrogen is associated with an increased risk of breast cancer, the link between high fat intake and breast cancer is even more convincing. Estrogen has an affinity for fat. As a woman's fat intake increases, so do her levels of estrogen.

Recent study findings illustrate this concept well. At the University of Southern California, researchers found that women's estrogen levels are lowered by up to 23% when their intake of dietary fat is lowered to 10 to 20% of their diet. Significant reductions in estrogen were also seen in diets that contained 18 to 25% of calories from fat.

Scientists have also looked at fat intake, estrogen levels, and incidence of breast cancer among women who eat either a vegetarian or a vegan diet (no animal products at all). Fat intake is typically much lower in these women, so you would expect to ice lower estrogen levels as well. Research findings bear this out. One study of pre-menopausal vegetarians showed estrogen levels 23% lower than in non-vegetarians, while another study of postmenopausal vegans revealed that they had estrogen levels up to 40% lower.

Similarly, obesity is a risk factor for breast cancer, and overweight women have higher levels of estrogen than thinner women. That's because fat cells produce estrogen from the hormone androgen in the body. The higher the percentage of body fat, the greater the production of estrogen.

Some scientists say the relationship between dietary fat and breast cancer risk is so strong, if women reduced their fat intake by 50%, the risk of breast cancer could be lowered by about 250%. Tips on how you can greatly reduce your intake of bad fats and still eat foods you enjoy can be seen in my other article.

Related book :Ms Yvonne Lee Best Selling Breast Care Book! It describes and details breast care techniques from every corner of the world. The book is endorses by more then 80 well known doctor and surgeon from 28 countries.

This article is not designed as a substitute for personal medical advice but as a supplement to advice for those wishes to understand more about her condition.

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About The Author
Annabel Cruz is a researcher that studies Natural healing by combining both Western and Eastern ways. Feel free to use this article on your website or ezine as long as the following information about author/website is included. And we provide best pueraria mirifica information on the site. http://www.bestpuerariamirifica.com

Brandon Routh Added!

2007-01-05T17:08:00.000-06:00

Yeah we love Superman!

TOM WELLING ADDED FOR THE NEW YEAR!

2007-01-05T16:55:00.000-06:00

WELCOMING TOM WELLING FOR 2007!

Tom Welling: View More!!

Man Of The Month: Mr. February Jake Campione

2007-01-05T16:17:00.000-06:00

MAN OF THE MONTH:
MR. FEBRUARY - JAKE CAMPIONE

JAKE CAMPIONE FOR FEB 2007!! A MODEL AND GORGEOUS ATHLETE!

_______________________________________________________

MORE PICTURES OF HANDSOME JAKE!

Visit the website for more great men!

How Many Reps And Sets To Build Muscle?

2006-12-07T18:36:00.001-06:00

How Many Reps And Sets To Build Muscle?
By: Shawn LeBrun

One of the most asked questions I get while training others is how many reps and sets of an exercise are needed to achieve lean muscle growth, strength increase, and an overall improvement in body composition.

Reps
The desired repetition range for both men and women for just about all exercises is four to six repetitions for your last, heavy sets. That doesn't include warm-ups or acclimation sets, just your last sets. There is one and only one reason a muscle has for gaining lean muscle tissue and getting stronger....Progressively increased overload. You need to progressively "force" the muscle into growing and getting stronger or it will not. In order to increase overload, you need to increase resistance. In order to increase resistance, you need to increase the amount of weight, or work, you are doing. Lower repetitions of an exercise will allow you to increase the overload to that muscle instantaneously. This forces the stimulation of new muscle fibers that will be recruited to handle the additional stresses that will be placed upon the muscle. The repetition range for optimal muscle fiber stimulation will be between four and six repetitions for just about every heavy set of an exercise you do. Low reps will not cause women to "bulk" up. Low reps will strengthen and "tone" your muscles quicker than higher reps. Lighter weights and higher reps will basically keep you from making optimal gains. If you can do ten repetitions of an exercise, the weight is too light to achieve overload.

How do you know what weight to use? If you can do more than six repetitions on your heavy sets for an exercise, the weight is too light. If you cannot do at least four, the weight is too heavy. So the low down on reps is 4 to 6 for all heavy sets. Warm up sets and intermediate can be 8 to 10 reps, but to get the muscle stimulating benefit of weight training, you must use lower reps to create enough of an overload.

Sets

The amount of heavy, intense sets per exercise will be between one and three sets, depending on the order of the exercise. When you are warmed up, the number of all-out, intense sets will be three at the most, and on some exercises, just one or two sets. It is the overload that causes the muscle to grow, not the amount of sets you do. There is no "universal law" which states that if you double the amount of sets you perform, you also double the results.

The key is to stimulate, not annihilate, the muscle into responding and growing. You do this with two, very intense sets of four to six repetitions. This will efficiently stimulate the muscles more than doing more sets with more reps at a lighter weight. If we were doing bicep curls, we would do our warm-ups and then two heavy, intense sets of four to six repetitions. This exercise is now done. You have effectively overloaded the bicep muscles and will then proceed to the next exercise, if there is one. As you can see, it is all about quality over quantity when it comes to producing results. It is so much better to do one or two heavy sets at maximum intensity than 3 or more at an easier level.

More is not better....better is better.

About the Author:
Fitness Consultant Shawn Lebrun has helped over 13,000 individuals lose fat and build muscle in less time. To read more about what he can do for you, please check out his site at Shawn Lebrun Fitness.com

Fat Burning Foods

2006-12-07T18:18:00.000-06:00

Fat Burning Foods
by: Chris Chenoweth

In your quest to lose weight, there are a variety of foods that are not only healthy and nutritious, but help your body lose weight naturally and increase your body’s rate of fat loss. Incorporating some or all of these foods into your daily diet will speed up weight loss, burn fat, and help in your search for a better, healthier body.

Apples and berries contain pectin. Pectin restricts the amount of fat the cells can absorb and forces the cells to discharge fatty deposits.

Citrus fruits contain high concentrations of Vitamin C. Vitamin C burns fat by diluting or liquefying it. This makes it less effective and easier for the body to flush fat from the system. Vitamin C also helps burn out the cholesterol making it difficult for cholesterol deposits to form in blood vessels.

Calcium in dairy products like milk, cheese, and yogurt plays an important role in weight loss by accelerating the fat breakdown in fat cells.

Broccoli and Cabbage both contain very high quantities of calcium and Vitamin C and are full of fiber!

Eggs are high in protein and essential in burning fat. If you are concerned about cholesterol, you can eat the white part as that is the most nutritious part of the egg.

Garlic or garlic oil helps reduce fatty deposits in your body’s cells.

*reen Tea boosts metabolism and may aid in weight loss. It also contains anti-cancer properties and helps prevent heart disease.

Hot Peppers can speed up your metabolism. This causes you to burn more calories.

Lean Turkey fires up the body’s fat-burning abilities by boosting metabolism and building lean muscle tissue that, in turn, burns more calories.

Oatmeal and Whole Grains are great sources of fat-absorbing fiber that keeps the body full by providing it with energy. They also rev up the metabolism, necessary for burning fat and calories.

Soup is a terrific appetite suppressant. Burn fat faster by having a bowl of soup as an appetizer or a snack. Make your own with lots of fresh veggies.

Soybeans contain lecithin, a chemical that protects your cells from accumulating fat. Lecithin prevents fat from forming on your cells and breaks down fatty deposits in your body.

Eat the right type of fats:

Monounsaturated fats lower the risk of heart disease, burn fat, and reduce the “bad”(LDL) cholesterol, without affecting the “good” (HDL) cholesterol. These healthy fats can be found in olive oil, avocados and nuts (pecans, peanuts, almonds, and cashews). Omega 3 fatty acids have the same function as the monounsaturated fats and can be found in salmon, sardines, herring, and canola oils.

Don’t forget. The first rule of a healthy and nutritious diet is to drink water, lots of water! Water flushes out the system and eliminates harmful toxins. It enables the body to run more efficiently, speeds up metabolism, and makes it easier to lose weight and burn fat. Your body is made up of 70% water and needs a lot of water each day to perform its necessary functions.

About The Author
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE (http://mysiteinc.com/djtrevayne/guide.html), writes articles pertaining to nutrition, health issues, and household budgeting. One of the most effective and healthy weight loss programs available, BURN THE FAT (http://www.ezniche.com/data/article.php?l=18), shows you how to convert your body into a fat burning machine.

Build Muscle Mass- 3 Key Ingredients To Building Lean Muscle Mass Quickly

2006-12-07T18:11:00.001-06:00

Build Muscle Mass- 3 Key Ingredients To Building Lean Muscle Mass Quickly
by: Richard Knight

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

Copyright 2006 Richard Knight

About The Author
This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . http://www.skinny2massive.com

Cholesterol Cutback Choices

2006-12-07T18:04:00.000-06:00

Cholesterol Cutback Choices
by: Mary Smith

You know the drill: cut this, that, and the other really delicious thing out of your diet--all in the name of cutting cholesterol. Frustrating, isn't it? Especially if you work full time, and are on the go constantly with family or volunteer obligations.

If you pack your own lunch, you may find that you often pick the wrong types of foods for your meals on the go. Late night or early morning lunch preparations are often conducted between yawns, and whatever is at hand that can be thrown in a brown bag will do!

However, if you want to start cutting the cholesterol in your diet, you will find many types of foods are on your side, and many of them are great tasting at the same time.

If you are going to cut cholesterol in your diet, you should begin by removing white breads and rolls. Whole wheat, rye and other whole grain breads are going to be key to your cutting cholesterol and lowering the cholesterol stores in your body. You should also stop buying all that red meat and the other meats that are high in fat. Fat hides cholesterol. Instead, buy meats that have the fat trimmed, and that have the skin removed. You can still have a praiseworthy dinner plate, but it is going to leave you with a lower cholesterol level in your body. Always using whole grain breads, and leftovers will give you a great lunch or dinner in a hurry, any day of the week.

Working late and eating in the office, or just being on the go, can sometimes leave you with a feeling of wanting some treat, or just something more. Train yourself to reach for foods that are lower in fat, high in fiber, and low in cholesterol for the best cholesterol lowering results for your health overall.

Great choices
Some great foods you can reach for include fruit bars, frozen yogurt bars, cereal bars, dry cereals, juice bars, and skim milk ice cream. Look for popcorn that is unbuttered or light, and rice cakes are great after you get used to them, and so are low fat pretzels, which you can eat anywhere and on the march.

Fresh fruits and veggies are great cholesterol busters, and you can take many of them with you for a good meal on the go. Some of the goodies you can stock up on include oranges, strawberries, grapes, raisins, pineapples, and apples. Why not try dried fruits or sliced fruits while sitting at your desk and munching while working? You can also use fresh cauliflower or broccoli chunks for a great addition to any snack or meal on the go.

Keep in mind that you can cut cholesterol in spite of the convenience and junk food that assaults your senses everywhere you turn. Make the first choice the first day, and things will get easier each time you do that. After a few weeks, you will wonder what the thrill was in all that high cholesterol junk food anyway.

About The Author
Mary Smith writes for several web sites, including http://pathbreaking.com and http://easy-healthy.com

American Sports Nutrition And Performance

2006-12-07T17:51:00.000-06:00

American Sports Nutrition And Performance
by: Charles Hawkins

American sportsmen and women often end up winning many international competitions. They appear to be slightly bigger, more powerful and are extremely durable. The common perception is that their secret is lots of exercise and conditioning. Just as important howeveris their diet that gives them that extra edge.

What else is commonly found in this american version of sports nutrition? I will elaborate a bit on their diet and nutritional approach so that you can have further strength and energy subject yourself to physical exertion.

Would you like to greatly improve your performance and build up your muscle strength? Try the creatine that is an important ingredient in American sports nutrition.

This will give you better energy to work longer and harder and help you achieve as high a level as possible. Creatine can also help you recover quickly. This supplement will do the trick for any sportsman who trains weight lifting or any other activity requiring quick bursts of energy, like sprinting for example. You may be able to do more before you become fatigued.

Your body makes use of this fascinating nitrogenous organic acid into adenosine triphosphate (or atp), which is the energy of our cells, and stores it into the mitichondria of each muscle cell giving it reserved energy. All muscle contraction is powered by atp, so we are able to do more because of the accumulated atp. This can forward your physical power and lean muscle gain.

The supplement you are looking for for is 100% pure pharmaceutical grade creatinh monohydrate. A dosage of about 1000 grams is sufficient in most cases. Creatine does not contain any additive and filters, and this chemical is found naturally in many foods so it is basically safe. it has no influence on hormonal levels either.

Whether your final cause is for championship athletic performance, increased lean muscle or lenghtened endurance, creatine will be right for you. As an added bonus it has cardio protective qualities. Creatine from American sports nutrition is the best way to supplement a sound diet and active lifestyle.

Getting your protein

Very important as well is the American sports nutrition whey protein. It is a high quality, lactose free and predigested protein. This nutritional supplement is a potentnatural source of high potency essential amino acids.

If you are looking for improved muscle strength, look no further than american whey. The ion-exchanged whey protein in this supplement is what your body prefers naturally.

American whey protein also low on calories, tastes great, and is easy to mix with rice, milk and water. It also comes in many interesting delicious flavors.

There are many contemporary diets on the market similar to American sports nutrition that offers protein as the corner stone of their nutritional diet. Some of these are the American whey wild berry, American whey creamy vanilla extreme and the American whey double dutch chocolate .

The only difference is in the dosage when using them but the results are very similar. Certain types of thes require a lot ofquantities for the supplement to do it's job. And it also needs to be taken in frequently, when possible you would follow the diet everyday.

As you may have noticed, in the American sports nutrition established way, the main nutrient focused upon are proteins.

So is found in proteins that make them so vital in the nutrition of Americans? Proteins are the main body builder nutrient. Protein is responsible for the assembly of muscle cells. Protein also contributes to the muscle contraction or in controlling the muscles.

As a frame of reference on protein content, the average American consumed 75 grams of protein every day from eating fats and oils. This is the equivalent of 0.1 percent of the days total protein intake.

If you want to have larger, leaner and more functional muscles, you should really bunker up on proteins in front and after your practise session. This is the reason protein is so influential not only to athletes but to everyday people as well.

As a curiosity, protein also contributes to the height of a person. If you desire to be as tall as some americans are, you must include much protein in your diet or at least use the supplements that Are discussed in this article.

Ultimately, we must keep in mind that it is not only a question about the nutrition we get but it is the manner we get it and when we get it. There are optimal times when the nutrients we get will amplify our performance and boost our energy. American sports nutrition takes into consideration these optimum times in order for our body can make good of it and help us be healthy and build our muscles.

About The Author
Charles Hawkins is an editor at http://Knowmoreabout.net, where you can find more information about sports nutrition at: http://www.knowmoreabout.net/sports/nutrition/

Aerobic Fitness: Keeping Yourself In Top Condition

2006-12-07T17:39:00.000-06:00

Aerobic Fitness: Keeping Yourself In Top Condition
by: Andrew Green

So what does mean “fitness” and what stands for “aerobic” after all? Under the word fitness we should understand the state of wellbeing of a person. Your physical fitness is formed by a set of many different body capabilities like endurance, strength, flexibility, and coordination. Fitness is not only the physical health, but also mental health of a person along with self awareness and emotional satisfaction. So now we see that in general fitness is a state when mind, body and soul are in touch one with each other and what is more - souls do fit the bodies and live in harmony.

The term aerobic along with the exercise was invented by K. Copper from the U.S. Air Force in 1969. All his thoughts were documented in his book called “Aerobics”. All the data from the book became the baseline for all aerobic fitness programs that are based on oxygen consumption equivalency.

Talking about the term “aerobic” I can say that it is the most important factor of physical fitness. The origin of this word is Latin and the meaning is following: “aero” means oxygen (air), and “bic” is for bio (life). So any physical activity that requires the intake of oxygen could be called aerobic exercise. All aerobic fitness exercises must maintain increased heart rate and that is why such activity is almost the same as cardio exercises. There are also obvious reasons for this: exercises strengthen lungs and heart, increase cardiac capacity and use body fat and carbohydrates and the fuel (energy source).

Of course there are a lot of types of aerobic fitness exercise. All of them build up your endurance and stamina. Forms of exercise include the following: running, swimming, cycling, long distance skiing, power walking, rowing, use of different exercise machines (bikes, treadmills, and others). Actually all aerobic fitness exercises must be performed at high level of intensity and for a long time period. That is why running is considered as aerobic fitness exercise, but sprinting is not. Regular aerobic fitness exercise gives you a lot of health benefits. They are united in a group called “aerobic training effect” and give your body the following: strengthen muscles that are involved in respiration, strengthen heart muscle (that improves blood pumping efficiency), increase the number of red blood cells in the organism. In addition jogging or rope jumping may stimulate bone growth and reduce the risk of osteoporosis. The digestive system is fed more regularly and is cleaned more effectively.

Because of the very close connection between the mind and the body, mental fitness may now be seen to be in many ways equivalent to physical aerobic fitness. People that are in good aerobic condition tend to be more optimistic, more self-confident; more determined and, generally, have a higher energy level and of course a greater lust for life.

The group of aerobic fitness exercise may be divided into two major sub-groups – pre-choreographed aerobics and freestyle aerobics (exercise is linked to dance and choreography).

About The Author
Andrew Green is a successful webmaster and publisher of http://free-fitness-exercise-tips.com Free Fitness and Exercise Tips - lots of information to keep you fit, healthy, gain aerboic fitness and help you to get regular exercise at his website http://free-fitness-exercise-tips.com

Fitness Is Only A Short Walk Away

2006-12-07T14:20:00.000-06:00

Fitness Is Only A Short Walk Away
by: Tony Dunne

The scientific experts all seem to be saying the same thing when it comes to health and fitness:

1 Obesity, overweight and physical inactivity are at record levels and soaring

2 These problems lead to increased risks from heart disease, strokes, diabetes and many other chronic illnesses

3 Most of us can reduce the risks of these illnesses by taking up a balanced diet and moderate exercise.

Advice on diet is beyond the scope of this article but, when it comes to exercise, one of the easiest ways to do more is to adopt an activity we all do instinctively but never think about seriously ... walking.

Walking is something you've been able to do since you were just a few months old, but have you ever considered taking it up as a serious fitness activity?

Well if you haven't you should!

The health benefits of walking are more compelling than for any other physical activity, simply because walking is so easy to do and you don't have to work up a sweat!

In the UK, The Chief Medical Officer recommends 30 minutes of 'moderately intensive' physical activity on five or more days a week.

So if you're out of shape but the thought of exercising fills you with horror, why not just start walking more often on a regular basis? You don't need any special equipment, you can do it anywhere and at anytime. And it's FREE!

Here are just some of the health reasons for taking up a walking routine:

* reduce your risks of heart disease, strokes and diabetes
* reduce your risks of high blood pressure
* reduce your risks of minor illnesses
* start to bring your weight under control
* get the stress in your life under control
* improve your sleep
* improve your posture

And for maximum health benefits, start your walking activities by getting out into the open air.

Walk in your local park, your local garden center, down by your local river or canal. Get out into the countryside and breathe a little of that rarefied air only to be found in the great outdoors!

You'll find it'll help you get life's problems into a more manageable perspective.

You don't have to go hill walking for miles. After all, you're only walking for 30 minutes, so short walks are all that's required.

And once you've done it, you'll want to do it again. This is guaranteed!

Not only that, once you've walked in the countryside for even a little while, you'll want to walk further. And the best rewards are usually to be found at the top of the hill. Of course, this will mean you'll have to work a bit harder, but the greatest benefit of all is getting to the top of a hill to see the view.

This on its own is enough to challenge the most stressful lifestyle and enable you to breathe far more easily.

For example, after reaching the top of Mam Tor in the Peak District (the UK's most popular National Park) and surveying the amazing views of Hope Valley and the Vale of Edale, your troubles will vanish into the ether and your heart will start pounding, not because you're about to have a heart attack, but out of awe and inspiration!

All this can be achieved with just one short walk!

Don't believe me? Well, try it and see for yourself.

About The Author
Tony Dunne is a regular walker in The Peak District, the United Kingdom's most popular National Park. He is also web master of short-walks.com, a web site dedicated to short walks in The Peak District and the Cheshire Plain, areas of outstanding natural beauty, with countless opportunities for short walks. Click Here Now --> http://www.short-walks.com