Protein For Muscle and Strength Gains

By Earl Homeward

Earl Homeward
Level: Basic

Hi I have been in the fitness industury for twenty seven years and have always wanted to contribute to fitness and nutrition in the writing ...

Notice how we are concerned more about how much weight we can lift for prolonged periods of time, sets and reps, on and off days, split training, drop sets, rest pause, pyramid sets and lest we forget that protein is one of the most important supplements we need to build muscle mass. Though every molecule of muscle is made from protein we eat, we never worry or give it a first thought. We have to worry about protein quality because it is very important to our goal of putting on as much permanent muscle mass as possible. So you must eat the right amount of protein the right way at the right time every day.
The best workout with teeth clenching effort will produce only some muscle and strength. The amount of protein you need for muscle building depends on the amount of muscle you naturally carry now. These amounts vary widely, depending on the individual body composition yet most recommendations do not come from a wide range of studies. Most figures are inaccurate for optimum muscle growth.
A precise guide to protein needs are derived from basic physiological needs. Most bodybuilders and sports enthusiasts use body weight as a criterion for how much protein they need when bodybuilders with the same body weight differ widely because of their muscle to body fat ratio. The protein you need is that which will maintain your lean weight and the extra amount required to grow new muscle. You need to know your muscle weight to find this amount. It is a myth that your lean body weight is a measure of your muscle only.
This is so not true! Your lean weight includes your bones, tendons, ligaments, skin, and all other organs. Athletes have the highest range of muscle to lean weight than the average person, if you don't know your lean weight, doing a body composition is a must. There are many systems out there to do this, these are a few of them:
Skinfold measurement
Body mass Index (BMI)
Waist to hip Ratio
Ponderal Index
Hydrostatic weight
(also known as Hydro densitometry or underwater weighing)
Near Infrared Interactance
Total Body Potassium (TBK)
Whole-Body Air-Displacement Plethysmography (BodPod)
Magnetic Resonance Imaging (MRI)
Total Body Electrical Conductivity (TOBEC)
Computed Tomography (CT)
Total Body Protein (TBP)
Just to name a few, your body replaces your lean body weight at various intervals. Depending on your body type we replace protein in our body every six months. Our muscle has the highest content of protein of our lean tissue mass. Your muscle also requires more protein than our other tissues for metabolism. Generally you will need as much as (1.40 g - 2.40 g) a lot of the replacement of protein comes from recycling amino acids.
So by multiplying 1.40 x 190 for that extra protein for metabolism the amount of protein you need to maintain lean muscle would be 266 grams per lean body weight. Even the couch potato needs more protein to keep his or her lean muscle mass from getting fat. Your body will deposit unused carbohydrates in muscle and liver cells, but there is no storage of protein, so for optimum muscle growth we have to eat the right amount of protein every day.
If you start missing this for just one week your body will start catabolizing your lean body mass to make up, if you eat the right amount of protein every day and train correctly you see new muscle gain on a regular basis.
It will take a lot of protein for your body to make new muscle than it takes for it to maintain the muscle that is already there. Most trainee doing weights can expect to gain between 10 - 20 lbs per year of lean muscle mass.
Diet and exercise are not the only cause that influences muscle gain, genetics also play a big role in your mass gains, how many years you have been training and your age also.
The genetic types are divided onto three types, Ectomorphs- these are thin hard gainers
Mesomorphs - these are muscular easy gainers
Endomorphs - these are fat easy gainers
Most men are ectomorphs mesomorphs mix, but can be mistaken for endomorphs because of the excess of body fat, and will only get a moderate muscle gain that is most of us.
266 grams of first class protein is needed per day for someone that is 190 lbs to get optimum muscle growth. You can get away with eating bad fats and carbs but they are only temporary energy supplies. Every time you eat bad protein it goes into your body to build bad structure, fat and sedentary bodies.
The only measure of protein is biological value (BV) which measures the amount of protein retained in the body per gram absorbed, so a score 150-200 has twice the (BV) as a score of 80 so if you want to excel, eat the high range of (BV) protein every day. Vegetable protein cannot be relied upon because it's (BV) is below the range.
You will have to eat a mountain of beans to get the same protein retention as a first class protein. No wonder gorillas forage so much. Our bodies do not digest them well, they ferment in our gut that cause odorous results. You can stop gas by using a product called Beano that has the sugar digestive enzyme alpha-galactosidase which work well for broccoli, wheat and other whole grains.
We are constantly told to eat a balanced meal to get our protein but meats do not have a very high (BVs) despite their use. In other words meats are not the muscle food we think they are.
Your best bet is Whey proteins which contain a lot of alanine and lots of the branched chain aminos leucine, isoleucine and valine which are used to make alanine and glutamine, so you can take supplementary branched chain aminos to provide your much need Alanine and Glutamine, branched chain supplements are anti-catabolic.
The best is whey protein which has a high (BV), di-peptide and tri-peptide bonds are keys to optimum protein metabolism and allows the body to retain twice the amount of protein Peptide protein formulas that preserve these bonds are those that use ion-exchange or Cross-Flow membrane extraction methods.
Ion-exchange whey has an increase in glutathione, a very important antioxidant, so if you want muscle, strength and a strong immune system then ion-exchange and cross-flow membrane whey protein is the best choice.
Good Whey protein brands that will give you bang for your buck are
Designer Protein (Next Nutrition)
Perfect Protein (Unipro)
Whey Fuel (Twinlabs)
Most bodybuilders make the mistake when using whey protein because they think that you do not need to use carbs when taking protein because excess carbs will turn into fat. After exercise the body needs protein and carbs to change it hormone balance. A mixed carbohydrate and protein drink has a greater long lasting insulin release which has the greatest increase in growth hormone and testosterone.
Protein and carbohydrates immediately after your workout reduces post exercise cortisol levels. High cortisol levels break down muscle mass protein and carb give your muscles glycogen to help keep cortisol levels to a minimum. This is the best anabolic way to go after a workout. You should take at least 40-50 g of protein after a workout mixed with carbs and essential fats within one hour of training to get maximum absorption.
Total amount of carbs depends on your total daily calories. For those who want to gain weight, if you are 160- 190 lbs your carb/protein/fat ratio should be anywhere between 40:30; 30 or 53:26:21 but you should look up you daily protein, carb and fat intake for your body weight to workout your meal plan, then it is easier to plan your whole day food intake.
Most of the amino in your muscles is made up of glutamine. It is used to transport to dispose of nitrogen waste. Alanine is another big component in your muscles. During exercise you lose more glutamine and alanine than your body can store. The ion-exchange and cross-flow membrane whey protein contains high levels of glutamine, alanine and branch chain amino acids. This is The reason they have superior (BV) than the other protein and they also spare muscle amino acids, inhibiting catabolism.




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How To Achieve Muscle Building Excellence

By Curtis Mcelroy

The drive to achieve muscle building excellence has risen over the past several years. If you are wanting to achieve muscle building excellence you will have to commit your self to engaging in a weight lifting program. In addition, it is imperative that you increase your knowledge of nutrition and focus on eating properly with plenty of protein for muscle growth.
Weight lifting for muscle building will not only help you achieve a better physique, but also help you if your goal is to lose weight or to just achieve better fitness and health.
When starting out it is important that you follow a proper bodybuilding training system to help prevent injury. Following a proper system will lower your risk of injury to the tendons and ligaments and help you prevent set backs from over training.
There are many different approaches to designing the ultimate workout for muscle building; however, when first starting out it is best to keep things simple until you have built a foundation.
Initially, you should try to work each body part 1-2 times per week and allow plenty of rest between the days you work the same body part. This will allow you to achieve optimal growth and strength without over training.
A good schedule would be to work your chest, shoulders, and triceps on Monday and Thursday. On Tuesday and Friday work your back, biceps, and legs. Wednesday can be reserved for cardio or working your weak areas. Your should avoid working out on Saturday and Sunday, so that your muscles have plenty of time for recovery.
As you develop more experience and success with your muscle building you may find altering your workout routine will allow you to achieve better growth and strength. We are all unique in how we respond to weight training and over time you will discover the best combination of exercises for your body.
Most of the best bodybuilding training programs now incorporate a series of exercises to be performed two or three times in seven days. It is also crucial to stretch your muscles before and after working out. This will help in preventing muscle, tendon, and ligament injury.
Drink plenty of fluids before and after your workouts to help your body eliminate lactic acid and other byproducts created from engaging in exercise for muscular growth.
If you want to achieve muscle building excellence then keep your muscle building routine simple, follow a proper diet, consume adequate protein, allow for plenty of rest, and focus on proper technique. As you progress you will begin to learn how your body responds to different exercises and this will allow you to tweak your routine to achieve optimal growth and muscle building excellence.

Curtis E. McElroy is an internal medicine physician with an interest in health and wellness, anti-aging, fitness, and muscle building. Go directly to http://MuscleBuildingExcellence.com for muscle building tips, reports, newsletter and product recommendations to help you achieve muscle building excellence.



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Killer Triceps Workout For Building Triceps and Chest Together

Building triceps is a complete must if you are after having the best looking arms in the gym, as without big triceps the biceps are not going to look any good, this is due to the fact that the triceps are over 70% of the upper arms total.
So leaving the triceps to grow just through your pushing exercises such as chest workouts and shoulder workouts isn't a very good idea.
But I have before and still do give my triceps a fantastic workout through just pushing exercises. This might sound a little contradicting but if I am pushed for time of want to shock the muscles I do this workout.
Triceps and chest workout.
1. Start with putting your feet up on a bench and your hands on the floor at shoulders width apart.
This is going to be a push up exercise that is going to pre exhaust your chest, as this push up will not hit the triceps to much at first.
Warm up with two sets of 12-15 reps, then add some weight by using a rucksack with some weights in so you do 3 working sets with a rep rang of 10-12.
2. Next move to a smith machine or a bench with a barbell and take a close grip about shoulders width, this can also be done with a press up with body weight or with a rucksack with weights in.
Do 4 working sets of 10-12 reps.
Included in this exercise will be a super set with dumbbell flyes doing a reps range of 9-10. This is to stretch the chest muscle and hit the outer part of the chest, don't forget to stretch the triceps as well.
3. I then do the same again either with a smith machine or barbell but in this exercise in a decline position, hitting the bottom part of the chest, once again super setting with flyes.
The two exercises above will hit the hole of the triceps heads as well as the inner and outer chest muscles.
4. I then finish the workout with some parallel bar dips, but I make sure I don't lean to far forward as this puts allot more stress onto the triceps and not so much on the chest as we have just worked the lower part of the chest, don't forget to keep your elbows in tight to your sides.
Do 3 sets of 8-20 reps you might find this is a bit hard as your triceps are probably cooked by now so do as many reps as possible.
This exercise will still hit the chest and add to the chest workout.
Key things to remember make sure you stretch your triceps and chest in-between all exercises and squeeze the triceps and chest when at the top of movement.
Have ago at this workout you will find it great for getting a pump and making the triceps and chest grow faster, also its great as I said before for saving time so you get in the gym and out in no time, and see maximum results.

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3 Great Cardio Strength Training Drills For Optimal Fitness!

By Brandon Richey Brandon Richey Level: Platinum Brandon Richey is the owner of EFPS and is a strength and conditioning specialist certified through the National Strength and Conditioning Association ( the NSCA), ...

If you are looking for a way to drastically improve your level of fitness then you have got to engage both your muscular and cardiovascular systems to make it happen. You see contrary to common belief cardio and strength can work hand in hand with exercise. This is why it is possible to achieve both a superior strength and cardiovascular workout at the same time, as long as, you know what type of training is most effective in helping you to accomplish this goal. This is why I have included 3 tremendous exercises here below in order to help you achieve a tremendous cardio strength training workout!
1. Kettlebell Swings: Kettlebell swings are terrific for helping you to acquire a very high level of both cardiovascular and muscular fitness. You see the beauty of this exercise is that it is performed by engaging a movement which involves swinging a kettlebell from between your legs up to at least chest height. This exercise is very effective and works many muscles throughout your body in order to pull it off. By initiating the swinging of the bell you effectively work the muscles of your posterior chain which consist of your glutes, hips, hamstrings, back, and shoulders. This exercise also does wonders for your heart and if you don't believe me then feel free to swing a moderately heavy bell for a bout of about 20 to 30 reps!
2. The Squat Thrust Calisthenic: This is a calisthenic exercise which means that it is a total body exercise that is performed in a rhythmic and systematic manner in order to promote both cardiovascular fitness and total muscular strength. This particular drill requires you to start out standing with your feet at shoulder width and crouching to place your hands on the ground in front of you. The next step involves you kicking your feet back behind you in order to extend your body into an upright push up position. Finally, it is finished by you kicking your feet back up underneath you in order to stand back up. You can intensify the drill further by going into a vertical jump upon standing. This is one butt kicking cardio strength drill my friend.
3. Squat Jumps: The squat jump is an exercise that doesn't require any additional resistance other than your own body weight. However, the drill can be intensified by you holding dumbells, kettlebells, or by wearing a weighted vest. The squat jump is a plyometric drill which means it involves a continuous intense effort of short burst muscular contraction which initiates the stretch shortening response (SSR) of your muscles and connective tissues. This is great for helping you to develop cardiovascular fitness, strength, and also improve your joint integrity. The squat jump is executed by you standing with your feet at shoulder width and squatting down by bending at your hips. As you descend at the squat you will want to swing your arms back as you squat downward and then immediately swing your arms forward at the same time as you explosively extend at your hips, knees, and ankles. You should extend your body with enough force to elevate yourself up off of the ground. From here make sure to land and repeat the same process for every following repetition. Every rep should be done in continuous succession.
If you haven't already started to implement these 3 mentioned cardio strength training drills into your workouts for optimal fitness then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Stretching For Runners - Why and How You Should Stretch For Optimal Running Performance

By David Dack

Stretching is one of the most important parts of any running routine. Lots of runners forget to stretch or they just neglect it, this can lead to serious injuries such as muscle tears. Proper stretching has too many benefits; it can be used as a warm up process to enable the muscles get ready for physical activity and, more intense movement patterns. It can also help decrease muscle stiffness, increase joint range of motion, and improve mechanical efficiency.
Stretching and running performance
Tight and sore muscles provide resistance that limits your capacity to stride out and run forward. If you are stretching regularly, you will gain length in your muscles, and improve the length of the connective tissues surrounding the muscle fibers. Therefore, stretching will make you a better and faster runner.
The wrong way to stretch
Most runners have no clue about the right way to stretch, they stretch as they used to do at gym class-stretching their muscles with a quick, jerky movement, This is known as ballistic stretching, it has its benefits but not for runners-don't stretch this was, it will hurt you muscles, and you will likely become more stoned as a result. You are better not stretching at all if you are not going to do it the right way.
The right way to stretch
Instead, the right way to stretch is to do it so comfortably and gently. You should hold your stretch for at least 15 seconds, 30 seconds is better. You can count the seconds in your head, and over time you'll know how long this feels and won't need to count. Holding a stretch for this amount of time will increase blood flow to the muscles you are working on, which will gradually elongate them, and get them more relaxed. Remember to breathe all the time, preferably from your diaphragm or stomach.
Do I stretch before or after running?
I almost never stretch before running, but if you do-you need to take into consideration, how much running will you be doing; for example: long distance runners need more extensive stretching than short distance runners. I always stretch after exercise. At least, I spent a few minutes to stretch my quads, calves, and hamstrings. I may even do some yoga. After you have finished stretching-get in a relaxed position and breathe in deeply to reap and contemplate the benefits of your session.
Don't overstretch!
Be patient with yourself, most people are not that flexible, don't overstretch because you will get injured and that's not worth it. Don't bounce or you will risk tearing or pulling the muscle you are stretching, your muscles must be stretched gradually.
If you stretch forcefully, your muscle will constrict in defensive reflex to stop further damage or tearing of muscles fibers. Stretching should generate tension in the muscles, but it should also be gentle enough that your muscles can relax, find the sweet spot. If you have an injured muscle, stretch it gently.
The key here is consistency, as you stick with your program, you flexibility and endurance level will improve over time, and you can gradually, run faster and longer with little effort.

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Leg Exercise - Squats and Who Should NOT Do Them?

By Alex Allmert Alex Allmert Level: Basic Alex got into bodybuilding at the very early age of 12. Now he is 23 and has quite a bit of experience under his belt. ...

I have been doing squats ever since I was a kid. This is an exercise that puts a lot of tension on your back and if not done right, can cause some serious damage.
This article is about people who should not do this particular leg exercise, and what safety measures should you take if you don't want to get hurt.
Ages 12-17
I am a guy who is of an average height but I come from a family of guys who are very tall, my dad for example is the tallest person I know, I have yet to meet someone taller than him.
But compared to my dad I'm kind of short, now there could be many reasons for it but in my opinion its because of how reckless I was back when I started working out.
At the age of 12 I started to do squats, it put a lot of tension on my back and fast forward to now, I am shorter than any of my cousins.
Now its possible that I'm wrong but it is still strange that I am not as tall as my relatives.
a young man who is still growing up should NOT do any exercise for his legs that puts any strain on his back, this will stagnate your growth, no you wont be like Mini Me from the Austin Powers movies but you will still be short.
Tall Guys
No I am not gonna say that tall guys shouldn't do squats, but there is a thing that you must remember as a tall guy, you are more liable to damage your back if you aren't careful.
First I want to make it clear that being tall is not an excuse to avoid doing squats, all it means is that you need to be cautious.
I have read on a forum that short people have an easier time lifting heavier but don't develop muscle from this exercise as well as tall guys do, also I am not flaming short people here.
The best way to avoid injury is to start with at least 15 minutes of warm ups, this actually applies to everyone but taller guys SHOULD NOT forget it.
Also stretching your legs and back is a good idea, if you think that warm ups and stretching are the same thing you are going to risk injury because you can't get away without one or the other.
The amount of stretching that must be done should take at least half the amount of time that it takes you to work out.
And one last thing, there are also safety belts that you can wear but I don't use them, its up to you if you want to use them.

Core Strength Can End Lower Back Pain

By Peter Boston Peter Boston Level: Platinum Peter Boston is a retired attorney, writer and netrepreneur. Peter edits the micronichemaverick.com website, an internet writer and marketer resource site, where he contributes often ...

Core strength is critical for athletes but it is also critical for you too. Strengthening your core is about much more than getting a flat tummy or sexy sixpack abs. The core is the link between your upper and lower body and the primary determinant of your posture, how well you can balance yourself when doing such simple things as reaching for something on the top shelf at the supermarket, or bending over to pick something up off the floor.

Core strength is more than abdominal crunches - that nobody likes to do anyway. You want to include in your fitness routine exercises that work the muscles in your pelvis, lower back, hips and abdomen. Weak core muscles may be the cause of most of the lower back pain experienced by older adults and younger people who get little physical exercise.

Even if you are already involved in an aerobics program or in a strength training program there is a good chance that it does not include specific, beneficial core exercises. You will undoubtedly get some benefit from any exercise that involves moving your whole body, but the good news is that training and strengthening your core muscles does not require any specialized equipment or expensive gym memberships.

Here is a simple core strengthening exercise that was developed especially for firefighters who must work in physically unpredictable situations where balance and stability can mean the difference between injury, life and death.

This is only one of the exercises in the series but it is simple enough for anybody to do at home. If you haven't exercised for a while take it slow. Gradually build yourself up to 10 repetitions. Take frequent breaks if you need them. And if you over do it during an exercise session take a day off between workouts to give your muscles time to recover.

1. Lie on your back with your knees bent and your feet on the floor.
2. Keep your knees, hips and shoulders in a straight line.
3. Lift your butt up off the floor and hold it there, without sagging, for as long as you can.
4. Repeat the exercise 5 or 10 times.

This simple exercise is a good start to building your core strength and you should keep it up until you can replace it, or add to it, with more specialized training. You should start noticing a difference in your balance and stability within a few weeks. If you play golf or tennis you're going to love the difference.


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3 Things About Six-Pack Abs

By Jake Jordan Jake Jordan Level: Platinum Hi it's Jake! Listen up, if you're really serious about getting rid of loose belly fat and uncovering a ripped set of abs then you ...

The web is flooded with advertising for diets, exercise and equipment to obtain six pack abs. Most of this advertising plays on our natural desires to get something easy without having to do much work. Thousands of so-called experts or fitness gurus are spreading misinformation about fat burning and muscle building. The real way to get six pack abs will probably surprise you! So stop wasting your time doing sit ups and get started the right way!

The first thing that must be made clear is that regardless of what the advertisements on television, newspaper, magazines and the Internet are saying, there is no quick way to six pack abs. Pills, gadgets and fad diets won't do it. That is probably the bad news. The good news is that it doesn't have to be expensive and pretty much anyone can do it, regardless of age, sex or genetics!

There are several big mistakes that many people make when they are trying to get six pack abs:
1. Focusing on direct abs exercises like sit ups, crunches and leg lifts. Although these exercises do strengthen and tone the ab muscles, they DO NOT burn the belly fat that is still covering them! Focusing your efforts on direct abs exercises will not only NOT give you six pack abs, but they can actually make your stomach look bigger and give you poor posture.

2. Working like crazy in the gym but not making the necessary changes to your diet. All the exercise in the world does very little fat burning if your are putting junk in your body. It is a waste of your hard work!

3. Not having the proper mindset going in. This is the number one reason people fail to get six pack abs! On some level, they never really believed they could do it anyway. Without a strong belief and burning desire to achieve your fitness goals, they will never become reality!

So then what IS the real way to get six pack abs? Three important elements: A FULL BODY resistance workout that targets the large muscle groups of the body, a diet consisting of whole and natural or organic foods that avoid anything processed with chemicals, and a strong belief and desire to achieve your fitness goals. There are no shortcuts, but the results are incredible, safe and sustainable. You will never look at fitness and nutrition the same way again and the feeling is so empowering that I want you to experience it!


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I Want Six Pack Abs - 5 Truths You Should Know

By T Hunt

Being frequently exposed to media bombardments of what "true sexy" means at a particular time could push you or anyone you know, regardless of appearance, sex, background, or age, to desire for bigger breasts, a smoldering tan, or, like the case at hand, make them want to say, "I want six pack abs." Remember though that getting them is more than just deciding you want eggs for breakfast this morning. You'll need more than just a quick change of mind if you want to get washboard abs, believe me.
At the end of this brief article, I hope that you will take away valuable pointers on how you can truly commit to getting a six pack. Here are some things you need to consider before you decide you want a super defined midsection:

1. It won't be a walk in the park. I cannot stress this part enough. This won't happen overnight, so keep that in mind when you don't see instant results.

2. Consider the gene pool you bathe in. Your genes will play a factor so if you're on the heavy side and your parents are on the heavy side and so on, chances are you might need to work a little harder than other people.

3. There will be major changes in your current diet. If you love beer, greasy foods, take-outs, and sweets, you better start curbing your excesses. Continuing down this path just won't get you hard rock abs.

4. The more well-defined you want your abs to be, the harder you'll need to work for it. If you say "I want six pack abs" all the time, then you have to continuously keep a regular exercise routine, balance your diet plan, and leave out the bad lifestyle habits. Which leads us to the final point...

5. Maintaining killer abs will require 100% commitment and follow-through.
So, next time you find yourself or the people around you say, "I want six pack abs," think really hard and consider these 5 important life-changing tidbits. It's going to be hard, sure, but it'll definitely be worth it.

Do You Have "Gym Abs"? Why These Aren't the Kind of Abs You Want

By Daniel Stowers Daniel Stowers Level: Platinum Daniel has a variety of interests. He enjoys writing about finances, weight loss as well as a bunch of other things as you'll see from ...

Toned and Chiseled Abs are on every gym-goers to-do list, yet very few actually achieve them. Instead, many who workout consistently end-up with the conversely unattractive "gym abs". While they may see definition in many other body areas, such as arms and thighs, the abs never seem to firm up, despite heavy-training with exercises like crunches or weighted ab machines. So, what are "gym abs" exactly?
The term "gym abs" refers to the look of a person who is otherwise fit and toned, but has a mid-section that is extended significantly forward, often past the pectoral muscles, and has very little definition. This condition is caused by building the abdominal muscles through heavy ab workouts, while not reducing the fat that sits on top of them by the same rate. In essence, as you build ab muscle, the muscle pushes the fat outward causing the belly to look distended, which is the opposite of the flat, chiseled ab look you are likely looking for. If the fat around the waist is not being reduced by the same amount as the muscle being built, your waist-size will actually expand rather than shrink. People with "gym abs" have a nicely-toned set of abdominal muscles covered by a thick layer of fat.

To determine if you have the "gym abs" we are referring to, stand erect but do not suck in your belly. Look down, and take note of whether your belly extends significantly beyond your chest. Next, take two fingers and press into the skin covering your abdominal area. Do you feel rock hard muscle an inch or so underneath your skin? Does your belly extend beyond your chest? If so, you may have "gym abs", but there is hope.
It is commonly accepted that definition in the abdominal region will not begin to show until the individual drops below 15% body fat. Thus, the best method to counter-act "gym abs" and get the six-pack you want, is to focus on fat loss. Determine how many calories you need to eat to maintain your body weight, and then cut them by 20%. Also, immediately stop doing targeted abdominal exercises, such as crunches, and use that time on the treadmill or running intervals. Core work, such as yoga, is still needed for stability and overall conditioning, but ab-specific exercises without fat loss will give you the opposite of the look you crave. You can still build ab definition with compound-body exercises, such as push-ups and squats. Remember, six-packs are found in the kitchen, not in the gym.

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Compound Exercises Are Vital For Muscle Growth

By Jim Whiteside

Compound exercises are an essential component of a complete and effective fitness strength training program. These are the exercises that work the body at insane levels of intensity and are responsible for huge gains in muscle mass and strength. In fact, science has proven that these exercises are responsible for the largest increase in strength and muscle growth. This article discusses the benefits of incorporating compound exercises in your routine along with some of the considerations in their use.

To get an idea of why compound exercises are so effective, it helps to firstly define the exercise. A compound exercise is an exercise that requires multiple different muscle groups from different parts of the body to work at the same time. Isolation exercises on the other hand, only use a single muscle during a weight lifting exercise. They are also known as multi-joint exercises.

There are a number of different types of effective multi-joint exercises that can be used. Two of the best, and most common, exercises are the squat and the bench press. Other great exercises include the pull up (weighted) and the clean and press. Compound exercises can be used within any strength training program however they are better performed at the start of a workout session. This is due to the massive energy needs of the exercises and the build-up of lactic acids. All serious bodybuilders and dedicated athletes use this technique to ensure they get the most out of each workout. These results have been scientifically proven and will ensure your workouts are conducted in the most efficient manner.

A great side effect of multi-joint exercises is they burn huge amounts of calories. This will see you shredding fat in no time. While you can't convert fat into muscles, the combined mass building and fat burning properties of compound exercises will make it feel like your fat is turning into muscle.

If time is short, or you want to mix up your program, compound exercises can provide an excellent complete workout on their own. A number of the Olympic power-lifting programs are designed using only one compound exercise per workout. In this type of program, you use only one compound exercise and perform 5 slow, heavy, reps per set. Rest between each set is also increased to ensure maximum recovery before completing the next set.

Coordination between the muscles is synchronized leading to greater overall muscle strength. This is a necessity in that when a multi-joint exercise is used with multiple muscles and areas of the body involved, a greater level of synergy is created between the muscles. Being able to get the muscles to synchronize with one another is an effective way to improve overall muscle strength and ensure maximum strength and size gains are achieved.

Getting stronger muscles is not the only thing that will result from these exercises in a fitness strength training regimen. You will also get a healthy cardiovascular workout as well. This is thanks to the greater level of physical intensity that is needed when carrying out these exercises. Your heart rate will be elevated during and after the workout while your body recovers and re-builds itself after such an intensive workout.

In summary, it is vital to include compound exercises as part of your strength training program. These exercises work multiple muscles at once providing the high levels of intensity necessary for shredding fat and gaining muscle. Unfortunately so many people don't include these exercises because they are tough on the mind and body! However, there is no reason not to include compound exercises in your strength training program today.

Jim is a former Elite Special Forces soldier with over 20 years of experience. After years of research and training his fellow warriors and athletes in how to achieve elite levels of fitness, he has decided to release these training secrets to the public. You can visit Jim's Fitness Strength Training program today to download your copy of his amazing program.

photo taken here.

Train Like an Olympian

Do You Have What it Takes?

By Paige Waehner

Every couple of years, many of us spend time glued to our television sets to watch one of the most amazing examples of athletic prowess in the world; the Olympics. We will watch in awe as elite athletes perform seemingly impossible feats and we'll wonder, how the heck do they DO that? Maybe it's too late for us to become Olympic skiers or figure skaters, but there's no reason we can't train like them.

Train Like an Olympian

No, I'm not saying you should wake up every morning and run 12 miles or swim for three hours in preparation for your day. However, even if you're not training for the Olympics, you can emulate the best athletes in the world to get the most out of your exercise:

• Train every day. Many people fall victim to the weekend warrior syndrome: after sitting on a couch all week, you try to make up for it by killing yourself with a hardcore Saturday workout. Instead of setting yourself up for injury, think like Olympic athletes who train every day in order to compete with the best. Exercising regularly will help you achieve endurance and strength that carries over into your every day life. Exercising sporadically can cause injury, soreness and the urge to never exercise again.
• Keep your eyes on the prize. Olympic athletes have a specific goal; to compete with the best athletes in the world and win. Us regular exercisers need goals too, something to get us out of bed each day to exercise. When setting a goal, keep it simple, specific and, most importantly, reachable. Remind yourself every single day what your goal is and how you're going to achieve it.
• Be specific in your training. An Olympic marathon runner has to have incredible endurance and strength in order to complete a marathon. To compete, he will have to incorporate specific training such as long runs, speed work and strength training. Whatever your goal, make sure your training fits. If you're trying to build muscle, eat more calories and lift heavy weights. If you're goal is to run faster you should practice running fast. See how easy this is?
• Fuel your body for peak performance. We all worry about food and whether we're eating too much fat, or too many calories. An Olympian, however, worries about getting the right nutrients and calories to fuel an incredible race. Instead of looking at food like its the enemy, turn your thinking around and ask yourself, what is the best thing I could eat right now for my workout? What will put my body at it's very best? Its probably not that donut you're holding so put it down and go get some fruit.
• Know when to rest. Olympians walk a fine line between peak performance and burnout and they know when to throw in a few extra recovery days. Overtraining for an Olympian can mean the difference between winning and losing; for the rest of us it means the difference between a great day and a crappy one. Know the signs of overtraining and when to take a break.
• Have perfect form. Have you ever seen Carl Lewis run? He ran like a thoroughbred with long, loose strides and a tall body. In whatever activity you do, make sure your form is perfect. If you're running, stand tall and relax your upper body. If you're lifting weights, do each exercise slowly to reduce momentum and don't swing your weights. Having perfect forms requires you to focus on what your body is doing, rather than trying to distract yourself from the pain. Note: if you're in pain, you're working too hard!

  Whatever you're training for, thinking like an Olympian can help you get the most out of each and every workout. When you find yourself losing momentum or motivation, just remind yourself how much discipline it takes for an athlete to make it to the Olympics. Just a fraction of that discipline can help keep you going every day.

photo taken from here.

3 Useful Techniques For Developing Muscle, Strength and Power

3 Useful Techniques For Developing Muscle, Strength and Power By Royce Gardiner

1. On any exercise you are performing, be sure to contract for a 3-4 second count and explode for no more then 1 second. To get a real balance of strength and size do anywhere from 3-5 sets and increase your weight and lower your rep cont with each set.

For example, start your set#1 with 12 reps @ 50% intensity, set#2 10 reps @ 70% intensity, set#3 8reps @ 80% set#4 6 reps @ 85%, etc. You can play around with this to see what gives you the best results.

2. Eat 5-6 meals per day. Ideally to bulk up you want to eat 2g per lb, 3g per lb carbs and 0.5g per lb fat. If you are adding cardio to your workouts, you will want to ensure you are eating higher carbs to ensure adequate glycogen levels.

A usual bulking, strength gaining cycle includes a diet anywhere from 3000-5000 calories depending on your bodyweight and of workouts per week.

If you are training 5 or more times per week you can be more generous in your portions.

3. For the best results try split training. Doing 2 workouts, training 1 muscle group, 1 each session will isolate each muscle group and improve muscular gains and recovery time. If you decide to use this type of training, do not train any longer than 45 minutes each session. And if you add cardio to your workouts you could do 20-minute sessions post workout.

These are just a few strategies to give you 1 plan how to build muscle and add a few variations to give you strength at the same time.

photos taken from here and here.

Aqua Fitness

Aqua Fitness By Kate Steplton

Aqua fitness is used quite often by people looking to get in shape in this day and age dominated by the fitness craze. There are many reasons why aqua fitness is so popular, and there are many redeeming qualities for the body when it comes to aqua fitness, but the best feature about aqua fitness is the fact that for most people, it is fun. There is little in the universe that is more fun than swimming, and quite frankly, swimming is one of the best forms of exercise for the muscles in the human body, but there's much more to an aqua fitness workout than JUST SWIMMING.

Of course swimming laps isn't all that there is to aqua fitness routines, though swimming laps in a concentrated effort with varied strokes is certainly a part of any routine. Many muscles can be strengthened, toned, and stretched by swimming a number of laps, depending on your level of fitness, with different strokes. The butterfly, for instance, as an excellent way to workout your upper body torso, including your pecs and your lats. Even the doggie paddle strengthens your neck, back, arms, and legs. The biggest benefit of aqua fitness can come from simple static exercise. Herschel Walker, the famed Heisman Trophy winner, used aqua fitness techniques to build the endurance and strength in his legs by simply running under water. The resistance from the water itself helped build those oak trees that Herschel called legs. There are plenty of resistance and isometric exercises that can be used to build strength and muscles, from simple flexing and movement to more advanced routines involving light weights under water.

There are plenty of enjoyable water sports as well that can be used to help build the body. Sports such as water polo, water soccer, and water volleyball, while competitive and fun, are very good for building muscle. The great thing about aqua fitness is that it tends to use the whole body as you train and exercise. Bodybuilding in typical fashion generally requires exercises involving free weights and machines that focus on a primary and secondary muscle structure. For instance when you do curls with either a dumbbell or a barbell, you are using the resistance of the weight to strengthen the bicep as you curl the weight up, and you are stressing the triceps as you lower the weight back down. Two muscles are exercised, and unhealthy strain is placed on the back which supports the exercise as there is little to no support behind it. The same exact exercise done under water with far less weight is more effective and is safer as well. First of all, the back is reinforced by the water itself. Secondly you can use far less weight, putting less pressure on the back, because of the resistance of the water, which exercises the muscle. In the water, all of the back muscles and abdominal muscles are utilized as well, due to the resistance of the water, so it is a far more effective work out.

photo taken from here and here.

Changing Fat Into Muscle

Can You Change Fat Into Muscle?
By Doberman Dan



OK... to be quite honest, it's simply NOT possible to change body fat into muscle. But it has become a popular saying. What it REALLY means is to lose body fat while retaining and/or gaining muscle mass.

In this article I would like to share the basics of a training protocol advocated by Charles Poliquin and many other bodybuilding gurus called German Body Composition (GBC).

GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The primary goal of this method is fat loss while preserving hard earned muscle. Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.

Also, as an added little perk, many trainees will also add lean tissue during the course of a GBC cycle.

Results normally seen from this type of training average a loss of approximately one-half a percent of body fat per week.

The basic premise behind GBC is the promotion of fat loss by increasing lactic acid levels in the body, which in turn produces higher growth hormone levels. This puts the body in an optimal state to burn fat and build lean tissue.

So how do you go about attaining this state with your workouts?

The following is a bullet point list of what you need to do:

Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating between upper and lower body exercises it is possible to keep the rest intervals short, even with big compound movements like the squat and bench press. This allows you to accomplish a large amount of work in a relatively short time.

Can You Change Muscle Into Fat? High Reps (10-15) Stopping Short of Failure -- Studies have shown that high reps sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. You should stop about two reps short of concentric (positive) failure. Training to failure has little benefit and potential drawbacks with this protocol.

Remember, the goal is to create the environment within your body to burn fat.

Also, if you train to failure it would be highly unlikely you would last until the end of the workout. The volume of work is pretty high (at least for a natural trainee).

Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower body exercises, you will be able to cut down on needed rest intervals greatly compared to repeating the same movement in a straight set fashion. These short rest intervals accelerate the accumulation of lactic acid and create our desired state.

Workout Duration Less Than One Hour -- Studies have shown that weight training sessions lasting over one hour tip the anabolic/catabolic scale in the negative direction. Fifty minutes seems to be the ideal time frame. This does not include warm-ups, stretching, or cool-down. Sample Workouts

Below are three sample workouts based on the GBC protocol. These three workouts can be alternated throughout the week. Frequency of workout sessions depends on training age and starting condition. The minimum is twice a week and the maximum that I would recommend would be five per week.

In these examples I use the notation system developed by Charles Poliquin because it provides a good amount of detailed information on each of the workout variables.

There are a few notations that you might not be familiar with. These are used to denote supersetting and tempo.

Supersetting is designated by the use of letters and numbers i.e. A1 and A2 or B1 and B2. First perform the A1 movement. Rest the prescribed amount of time and then perform the A2 movement. Continue alternating between the two exercises until all the recommended sets of each are complete.

Tempo (the speed at which you perform the movement) is designated with a three-digit number in units of seconds i.e. (301). The first number is the eccentric or lowering portion, the second number indicates the isometric or pause, and the final number is the concentric or positive portion. For example, on a bench press with a 311 tempo you would lower the load for three seconds, pause on the chest for one second, and then extend to the start in one second. Note: "X" denotes explosive effort.



Day One

A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two

A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three

A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec

B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec

C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

I hope you find this program effective in achieving your goals. Give it a shot and let me know how it goes for you.



photo taken from here and here.

The Importance of Practicing Patience in Bodybuilding

by Dane C. Fletcher

In body building patience can be said to be the greatest virtue that any one in bodybuilding should follow. This is because the practice is not a one day event and everyone wishing to join must be ready for a life time routine whether he likes it or not. Many people fail and quit in body building because of the rash on the different issues that they may have wished for. Almost every thing in bodybuilding is all about waiting.

Growth of muscles in body building happens to be the major purpose for everyone venturing in this field. However people tend to be in a hurry to attain the huge muscles as they are displayed in television adverts and magazines. In the process people fall victim to the wrong approaches of bodybuilding. There are very many commercial products that are advertised, promising people of a strategy to gain muscles in the shortest time possible, but this should not mislead people and everyone should understand that without exercises body building can never become real. This tendency of looking for short cuts has led many people in hating bodybuilding for no reason. It is important to practice patience in the routine work outs set for gaining muscles and eventually this will make one feel proud of the success.

Human beings have a tendency of loving the easy way out to everything. Straining is what many people hate even if it works for their own good. The duration or intensity of work outs in body building is one avenue that has become the greatest enemy to starters in body building. This is because no one wants to be patient on the time set for exercising and we are always busy to move and attend to the favorites. But this will never work in body building, it is either one quits or sticks to the plan for the wok out. When setting the time everyone knows how long they can manage to exercise, therefore patience should be the guiding factor. At other times challenges face people especially on weights, and this is especially when new weights are being introduced. The muscles develop fatigue and the body experiences more pain than before, but this is for your own good. If at all one could be patient enough the muscles eventually adapt to the situation and the routine works out to be the easiest.

There is a very crucial time in body building and this is during the recovery process. Whether it is due to an injury or fatigue, this time remains very relevant. However, many people have failed to give their bodies time to recover and are in haste to go back to the gym for exercises. It should be clear that one may be adding more salt to injury when risking this kind of a situation. The body when injured is usually very weak and if subjected to more energy loss one might be even endangering his own life which is not alright in body building.

Always have a vision that keeps you going, so that one has a hope for the future to work for and this is what will encourage someone in body building however rough the profession may become.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

photo taken from here.

BTT Special: The Ray Allen Stamina Workout

Get Ray Allen's Stamina

via Brandon Guarneri | Photos by Brian Babineau

The Boston Celtics strength and conditioning coaches, Walter Norton Jr. and Bryan Doo, worked overtime to get Ray Allen ready. "We were concerned about getting his joints to move well again," says Norton, "as well as strengthening his lower body, from his ankle to his knee to his hip." Most athletes, the trainers say, tend to be quad-dominant, so they had Allen train with resistance bands to recruit his glutes when running or jumping.




"When he's on the court," says Doo, "we want him to use all his muscles, not just his quads." The bands also help Allen focus on proper mechanics. "In an effort to get him more explosive, we've had to try and teach him how to land all over again," says Norton. Allen performs nearly every exercise in an athletic position to simulate how his body moves on the hardwood.

He may have a band around his ankles or knees while squatting, lunging, or reaching.



"He'll train in shoes one day and bare feet the next to change the stimulus," Norton adds. Allen might stand on one foot while a staff member throws him medicine balls at different heights,allowing him to work on his balance.



"He has to use muscles in his core to slow the ball down," says Doo. This sort of functional training, combined with Allen's attitude, has kept him healthy and performing at a high level this season. "Ray is a pro," Norton says. "He definitely understands the value of what we do."

On Game Day...
Ray Allen rarely forces a bad shot on the court, so it's no surprise that his discipline extends to pregame training rituals. Before tip-off, Allen sticks to a rigid schedule so he's always ready to rain his sweet jumper from anywhere on the floor.

8 A.M. Wakes up, reads the paper, eats Aunt Jemima pancakes made with blueberries, a super food rich in antioxidants. 10 A.M. Attends morning shoot around at training facility in nearby Waltham, Mass., just to get his blood flowing. NOON Eats lunch. Usually a lean turkey sandwich on whole-wheat bread.1:30 P.M. Takes a two-hour nap. "This is my time to relax and recharge," he says.

3:30 P.M. Eats pregame meal prepared by his fiancée—generally baked chicken and rice with broccoli. "I ate too many heavy starches when I was younger and it seemed like my legs were always heavy starting games," Allen says.

4 P.M. Arrives at TD Banknorth Garden three hours before tip-off. Runs through rigorous shooting drills, simulating every possible shot he could take in the game. He launches about 200 shots in an hour and on a good day will convert 170.

5 P.M. Stretches and replenishes with two peanut butter and strawberry jelly sandwiches on wheat bread, plus 32 ounces of water.

7 P.M. Game time. Between his pregame work and his off-season workout regimen, Allen knows he's ready for almost anything. "When I'm on the floor, I'm not going to break down," he says. "I'm not going to be breathing heavy or panting. I'm either chasing somebody or they're chasing me. But I can outlast them. When that happens, I'm going to make my move and get my shot off before they can stop me."

10 P.M. Postgame cooldown with his feet in a tub of ice. "Just my feet for 15 minutes," he says.

11:30 P.M. Bedtime. There's another day of preparation on the horizon.

3 Different Stages of Muscle Building

3 Different Stages of Muscle Building You Need to Know By George Christodoulou George Christodoulou Level: Platinum George Christodoulou has published over 1200 articles about various topics through research and experience.

Before you jump head long into any muscle building training program you must know the three basic principles of what it takes to garner those big rippling biceps! After you have begun to understand the process of how the body goes through different stages of building muscle only then will you be able to initiate into a long-term muscle building training regiment.

Muscle Stimulation

The first phase is referred to as muscle stimulation. It is within this phase that you will learn how the audio treats its muscles when it comes to adding on lean muscle mass to compensate for previous failures. This may sound a bit contradictory but this is how the body works on a muscle to improve its maximum of elegy to either left or move something of massive weight. The body breaks down the muscle in order to compensate for the over strenuous activities of the weightlifting exercise only days before.

Learn about Nutrition

The second phase is to learn all you can about nutrition and what your body needs to grow big giant muscles. When you have a diet that's full of fruits and vegetables and good wholesome grains and wheat and vitamins you'll develop a body that is fit for 'Schwarzenegger School of Bodybuilding Studs' in California. If you do not treat your body like a temple that it is and you are trying to work out and negate the nutritional-aspect then the workout will be left unaffected and you will not gain muscles that all the girls at the beach want you to do. As long as you know that you need to eat a healthy, nutritious diet then your workout regimen will be just fine and your body will reward you with muscles upon muscles.

Learn the Golden Rule of Working Out then Resting

Many of the most-novices of muscle builders understand that you have to rest the body. Especially any of the targeted-muscles that you have just worked out the day before in order for them to grow into 'anything' bigger. Time and time again well-intentioned sincere young men who want to add muscle mass onto a relatively lean-body structure will forget this golden rule and work out every day religiously.

They do not give their muscles the time needed and required to produce more muscle tissue to make up for the failure of the past. The bottom line is that you should rest every day in between the weekly workout days and a good schedule beyond would look like this: Monday Wednesday Friday workout Tuesday Thursday rest, Saturday and Sunday cardiovascular workout or spend some time with the family. The most dependable factor you will need to learn of these three factors and three different stages of muscle growing experiences will be to be committed to your cause. Those guys and gals that one add-on muscle fiber to their body learn and follow these three phases of any workout regimen and are rewarded with fine tuned and muscular bodies.

photos taken from here, here, and here.