Building Muscle - How to Build Up Your Biceps In a Short Period of Time

Building muscle is hard work but it also depends on the genetic structure of the body. Some people seem to build muscle in no time, while others need month after month to see any positive result. Biceps are perhaps the most widely used judging tool in people's hands to determine the progress of your work out. A few exercises are designed specifically for this muscle group and if we do these exercises systematically with concentration and dedication, you can surely have an eighteen-inch bicep within a very short period.

To get strong and big biceps, you need to lift heavy weights at low repetitions, anything from 2 to 8, depending on the exercise. The most effective form of arm training and build big biceps is pre exhausted training. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.

• USE STRAIGHT BAR: Use a straight weight bar with a light amount of weight on it and curl the bar to your chest. Hold the weight for about 1 second and then release the weight back down only half the speed that you brought it up. Take a 40 second break than repeat it 4 times.

• USE HORIZONTAL BAR: Grab a fixed horizontal bar with your palms facing you and leave 4-7 inches of space between them. Lift your self up until your chin is level or over the bar than bring your self down half the speed that you came up. Take a 40 second break and repeat this 4 times.

• USE DUMBBELL: Take a set of dumbbells with a decent amount of weight. Turn your hands so your thumbs are up. You bring the weights up just like you have done with the straight bar curls. Take a 40 second break and for 4 times!

Bicep curls using dumbbell can be performed, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support. Slowly lifts the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.

Biceps are one of the smaller muscles in your body so don't over do them. Give them a lot of rest and that is how you build your biceps! The biceps should be worked out once every 4 to 5 days and no more.

USEFUL TIPS FOR BICEP WORKOUT

• Warm up by using a light set of dumbbells.
• Control the weight at all times.
• Perform all repetitions (reps) s to failure. This means performing the exercise until you cannot lift anymore weight.
• Do not arch your back or swing the weight up.
• Do not lock out your arms at the bottom of the curl.

In order to get big biceps, you need to eat a lots of protein (meat, eggs and fish) rich food. Protein is what makes up your muscles, and you need a lot of it for building muscle. Eat as much protein as you can; your body needs to have an excess of calories each day before you can start to build muscle. Make sure to have a protein drink or a good meal after your biceps workout. Enough rest and good food is necessary for building muscles.

Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardiovascular workouts to 1-2 per week.

Foods That Help to Increase Testosterone Quickly and Naturally

To increase your testosterone there are a few ways. You can take the dreaded steroids, you can take other supplements, you can train with heavy weights and you can increase it naturally by eating certain food combinations. This article will reveal the best foods to eat to quickly and naturally increase your testosterone levels.

Meat

Meat is well known in bodybuilding for its high protein content; it also has many other benefits, elevating your testosterone levels being one of the major advantages. The healthy saturated fat found in the meat causes your testosterone levels to increase.

Eat beef a couple of times a day to boost your overall protein intake and send you testosterone levels through the roof.

Eggs

Eggs are one of the best sources of protein you can eat. It is the yolk that contains all the nutrients; this is where all the healthy cholesterol and saturated fat is. The fats found in the yolk will greatly increase your testosterone.

Eat up at least a dozen eggs a day, eat them in abundance and you will see a major increase in testosterone levels. The combination of the higher hormone levels and the quality protein the eggs provide will great fast muscle growth.

Fish oils

Fish oils are a great source of omega 3's. As many people don't eat plenty of fatty fish every day, they tend to be lacking in these healthy fats. Take omega 3 fish oil and cod liver tablets to give your body these vital fats. They will increase your energy levels, concentration, your skin, hair and nails will improve. But, most importantly the omega 3's will increase your testosterone a lot.

Take a tablet in the morning and before bed, preferably with other food. Take one after your workouts, with your post workout meal or shake.

Vegetables

Everyone knows how important it is to eat your greens, but most people end up forgetting about them. Eating green vegetables will give your body a big boost in nutrients and will elevate your testosterone.

All vegetables will help with the optimal production of testosterone in your body. Aim to get an array of different types every day. Eat at least two veggies with each meal.

Eat all these foods every day and within a couple of days you should feel a surge of testosterone, you will know it has risen when you have more energy, aggression, a higher metabolism, increased ease of muscle gain, increased recovery.

20 Fruit and Veggie Juices to Turbo-Charge Your Energy

Are you looking for energy-boosting vegetables to incorporate into your raw juicing recipes? Your options are considerable, as increasing your consumption of any vegetable juice is likely to help you build and maintain energy throughout the day. However, some vegetables are better than others when it comes to turbo-charging your energy and fighting off sluggishness and fatigue.

All nutrients are vital to energy production, but some are especially important to focus on if you feel like you don't have enough energy to get you through the day. B vitamins (including folate, niacin, thiamin, B6 and of course B12) are critical to energy production. Other than B12, which is only found in animal products, they are plentiful in many fruits and vegetables.

Potassium and magnesium also contribute to energy. Potassium helps in the conversion of blood glucose to glycogen, the storage form of sugar that we use for energy. Magnesium helps the glycogen release its energy when the body requires it.

Iron is critical for energy as well, as anemia can cause fatigue. Magnesium malate / malic acid can be helpful, especially for people with fibromyalgia. Chromium and zinc also help with energy regulation, as well as vitamins C and E.

Some people think that eating or drinking a food or beverage that contains high-glycemic carbohydrates is a good way to gain energy. However, unless you are preparing to run a marathon this is not recommended. These foods give a person a burst of energy but then tend to leave people sluggish, and they can affect your blood glucose and metabolism in negative ways.

Instead, focus on low-glycemic juices, such as those made with leafy greens and berries, and on eating foods that contain complex carbohydrates (such as whole grains and legumes). Complex carbohydrates will allow you to maintain your energy level longer.

Here is a list of twenty of the top vegetables and fruits to juice for energy. Incorporate any of them into your raw juicing recipes to give yourself a serious energy boost.

1. Swiss chard - Potassium, B2 (riboflavin), magnesium, iron, vitamins C, E
2. Spinach - Potassium, folate, magnesium, iron, C, E
3. Fennel - Potassium, C
4. Kale and mustard greens - Potassium, folate, magnesium, B6, iron, C, E
5. Broccoli - Potassium, magnesium, B5, B6, folate, C, E
6. Winter squash - Potassium, B2 (riboflavin), B3 (niacin), B5, B6, folate
7. Eggplant - Potassium
8. Cantaloupe - Potassium, C
9. Tomatoes - Potassium, malic acid, E
10. Apples - Malic acid
11. Pears - Malic acid
12. Bananas - Malic acid, potassium, B6 (must be pureed and then mixed in with juice)
13. Cherries - Malic acid, iron
14. Parsley - Zinc, folate, potassium, E
15. Corn - Zinc, B1 (thiamin), B3 (niacin), B5, B6
16. Peas - Zinc, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, folate, iron
17. Avocado - B1 (thiamin), vitamin B2 (riboflavin), B3 (niacin), B5, B6, folate, iron (must be pureed and then mixed in with juice)
18. Grapes - B1 (thiamin), B2 (riboflavin), B6, iron
19. Asparagus - B1 (thiamin), B2 (riboflavin), folate, C
20. Brussels Sprouts - Potassium, magnesium, B1 (thiamin), B2 (riboflavin), B5, B6, iron, E

Raw juicing recipes that incorporate these fruits and vegetables will help replenish your body with the nutrients it needs to produce energy, stay alert and maintain stamina. Don't forget that if your doctor approves you can also blend in other energy-boosting ingredients such as ginkgo, garlic and green tea as well as a liquid B12 supplement.

4 Exercises To Boost Growth Hormone Naturally And Quickly!

Utter the 3 dirty words "Human Growth Hormone" or "HGH" and one of two things will happen. Either you'll get a certain Major League Ballplayers to cup their hand to their ear and say..."It's my cousin's not mine!" OR you'll get the response "How could you talk about that drug?!?" Well as everyone that knows me can attest, I've never touched a drug in my entire life (recreational or performance enhancing) and I'm firmly against the use of any illegal or unsafe means for getting "ahead" either for myself or my loyal members.

That said, human growth hormone is NOT a drug. In fact, it's a naturally occurring hormone in your body that is responsible for well....growth! Muscle growth. How does it do this? Three different ways actually.

The first is via it's ability to bind to fat cells and metabolize them. HGH is a hormone produced in the pituitary gland in the brain and it is released throughout the day at various intervals and in varying degrees. Certain workouts can stimulate a burst of growth hormone release based on the actual exercises performed. More on that in a minute. Once released this hormone, as I said, can actually seek out and bond to the receptors on fat cells and metabolize them thereby helping you to get leaner and increase your percentage of muscle to body fat.

The second is via it's stimulation of another hormone in your body called Insulin Growth Factor 1. IGF-1 is a very powerful naturally occurring muscle builder in the body. Amp up those levels of HGH and you will get a parallel increase in IGF-1 as well. The combo is like a Georges St-Pierre knockout punch delivering maximum bang for the buck. One without the other is good (as a stiff left from MMA's best would be), but combine the two and your talking serious results!

Third the HGH actually improves protein synthesis. Well...we know that new muscle is made of protein right? Well, if you can get your body to become more efficient at putting those protein parts together (amino acids) then you can help it to lay down all new inches of the strong stuff!

So you can see....the hormone is important if you want to add some lean athletic muscle to your frame quickly. BUT there's no reason to have to follow your favorite athlete to BALCO or shady Canadian doctors to increase your levels of this natural power booster. NOPE, instead all you need to do is make sure you incorporate 4 MUST-DO HGH BUILDER EXERCISES in your workouts. So without further ado, let's look at what these are!

1. Bent Over Rows - Funny how the exercises most guys hate to do are the ones that are going to be the best natural HGH boosters huh? But it's true. This pulling exercise puts the legs, low back, core, lats, rhomboids, rear delts and biceps on immediate overload.

2. Hang Cleans - Want explosive muscle growth? Then you need to incorporate explosive exercises into your workout and there is none better than the Hang Clean. From the toes to the top of the head, virtually every muscle is incorporated into this exercise from the ground up and it's no reason why this one can send your HGH levels in the same direction....UP!

3. Deadlifts - Want all the benefits of the squat without having to load up the spine and risk long term low back pain in the process? Then make the switch to the deadlift and see how quickly you can not only round out those tree trunks but actually get the rest of your body growing as well with the increased levels of free floating HGH you'll have as a result of doing this exercise.

4. Pullups - Finally, you know that know Growth Hormone Boosting list would be complete without this "mother of all upper body exercises". The pullup is quite possibly one of the greatest mass developers of all time. Rumor has it that the cavemen used to do these hanging off the tusks of wooly mammoths....but I'm not really sure about that! The point is that it is still the undisputed champ of muscle building exercises and one of my HGH Releasing Quartet!

So, there you have it. No need to shy away from the word (or the letters!). It's ok, it's natural and it's in EVERYBODY! BUT, how you can get your own body to release more of it so you can accelerate your gains is what's important. Start incorporating the "BIG 4? into your workouts and you'll go a long way towards.

Tips on How to Grow Taller Naturally - Amazing Ways to Increase Your Height Fast

If you have a relatively short height then you may have at some point in life been a victim of jokes in your social circle. I am sure that most you must have also given in to the fact that you will forever have to face all this and that nothing can be done about your problem, especially if you have padded your growing years or puberty. I am going to give you the happiest news for you that is that you can still add a few remarkable inches to your height and that too without popping any pills or under going any medical treatments. All this is possible only by focusing on and rectifying three main areas of your life these are: diet, exercise and sleep.

A correct set of exercises if performed daily will add to your height those much desired extra inches. The exercises that you must do to increase your height are hanging by a post and letting your body completely stretch out, apart from this you can try swimming, this is another great form of exercise that can make each muscle in your body stretch out completely and help in increasing your height. Other than these there are also a variety of simple stretching exercises that you can do daily in your own home.

The main motive behind these exercises is that they help to reduce the curve in your spine that naturally gets developed in it as a part of the aging process. In order to support this high intensity work out routine you have to have a very healthy diet, such a diet should be high in calcium, as it is the main component that is required to strengthen your bones, apart from that you should eat a lot of proteins that help to increase your muscle mass, there has to be a good quantity of vitamins and minerals in your diet in order for you to have a healthy body that will support an increase in your height.

The last thing that you should focus on is a good sleep and rest routine, you see your body grows considerably when you are sleeping and this growth can be accelerated with certain sleeping postures, yes there are few sleeping postures that promote an increase in height while there are some that hamper this growing process so you have to make a conscious effort and improve your sleeping postures and practice them effectively to grow taller.

I have laid down for you all the important steps that you can take in order to grow taller, so go ahead and follow them and get the height that you always desired.

Calories Per Day For Men - The Biggest Nutrition Mistake

The Biggest Nutrition Mistake

As a nutritional coach and personal trainer I explain the principals of macronutrient ratios, thermic effect, calorie tapering, carbohydrate tapering and many other techniques to my clients. These advanced techniques get you from a good body to a great body. But the biggest nutrition mistake is trying to jump straight to these advanced techniques and NOT get the fundamentals right.

Rule Number 1 - Calories Per Day For Men

Rule Number 1 is eating the right amount of calories a day. If you don't get this right first then no amount of advanced techniques will deliver.  A calorie is a measurement. It is the unit measuring the energy value in food. The more calories a food has, the more units of energy it has. The laws of energy state that if you consume more energy (calories) than your body uses, then you will store this excess energy and therefore gain weight.

The Dietary Guidelines for Americans is the American Government's "cornerstone of Federal nutrition policy" from the US Department of Agriculture (USDA). It states that the estimated calories per day for men between 19 - 30 should be 2,600 - 2,800 for moderately active men, and 3,000 for active men. The estimated calories per day for men between 31 - 50 should be 2,400 - 2,600 for moderately active men, and 2,800 - 3,000 for active men.

The above guidelines are a useful starting place but a generalization. Most people are surprised when they find out the exact amount of calories they should be eating to achieve their goals. There are many different ways of calculating your optimum daily calorie intake. It should be dependent on your body type, your goals and other crucial factors. Often people also do not know how many calories they currently consume on an average day. How can you get a good body if you know how much you should be eating?

The Next Step

The Next Step is getting a "clean diet". This means that you are getting your calories from the right source of foods - healthy foods. A clean diet includes minimizing your sugar intake, drinking plenty of water, having small frequent meals (not snacks) each with a lean protein and complex carbohydrate (including plenty of vegetables). 

Part of the biggest mistake is to forget about the fundamental calories per day for men when you move onto the next step. If your goal is adding muscle, it does not matter if you are eating the healthiest foods in the world, but if you are not eating enough of them you will not give the body enough calories to create and maintain muscle growth.

Advanced Techniques

When you have reached your target muscle size it is time to reveal the muscle definition. This is achieved by removing the covering layer of subcutaneous fat whilst keeping the muscle.  Depending on your body type this can be the easiest or hardest stage. You should know by this stage how your body reacts to changes in your diet from measuring the results on your body from Rule Number 1 (calories per day for men) and The Next Step.

You can take this further by creating a diet with the right proportions of protein, carbohydrate and fat each day. This can be taken even further and the ratios used to optimize each meal. Do not be fooled by "experts" into jumping into advanced techniques until you have the first two fundamental techniques exactly right or you will see only marginal results.

By understanding the calories per day for men and having a "clean diet" you will see great results. For amazing results you need to look further into dietary science to accelerating muscle growth and breaking through stubborn problem areas; but not at the sacrifice of the fundamentals!

Ways to Get Rid of Man Boobs - 4 Ways to a Flatter Chest

Aside from premature ejaculation, one embarrassing problem that many men are trying hard to get rid of is having man boobs, or big breasts looking like that of a woman. It can also be frustrating as you cannot go for a swim in public beaches and showing off those great pectorals. If you are one of these men trying to find ways to get rid of man boobs, cheer up, there are solutions to your problem.

Before trying out some solutions, it is important to understand that if you are in your adolescent stage, having man boobs can be normal. Adolescence is a stage of a lot of hormonal changes and with this comes along many changes in the body, and that includes the development of big breasts or the condition called gynecomastia. If you are still in your younger age and you are not obese, you don't have to worry about finding ways to get rid of man boobs, as they will disappear by themselves.

However, if your case is not about hormonal changes, and you are overweight or obese, eliminating this problem must be a priority for you. Here are some options and ways to get rid of man boobs and enjoy a leaner and fat free body.

(1) Diet change. Man boobs are fat on the chest and they are most commonly developed due to obesity or being overweight. Like wanting to get rid of any other extra fats in the body, you have to start with changing your diet. Switch t a healthier diet and fiber-rich vegetables and fruits. Cut down on fatty foods as well as meat. Although a change in diet alone cannot do the magic, it will help a lot if complemented with proper exercise.

(2) Exercise. With a change in diet, cardio and strength training exercises are the best ways to get rid of man boobs. Burning those extra fat the healthier and safer way is indeed the best route you can take to flatten that chest. Not only will this help you get rid of that fat chest, it will also help you lose weight, keep in shape and live healthier. Among the exercises effective in eliminating man boobs are cardio exercises to burn the fat and anaerobic exercises to tighten the muscles in your chest. You may start with walking or running and do bench press, chest press or push ups in the gym. Find a trainer to guide you to a good exercise program to eliminate man boobs.

(3) Supplements. There are also herbal supplements that are available in the market which specifically targets the reduction of man boobs. However, you have to do in-depth research as to their effectiveness. Of course, it involves spending your money and for sure you do not want to spend on something that is not working for you.

(4) Surgery. If you do not want to move a finger and still wants to lose that extra fat dangling on your chest, you may opt to do breast reduction surgery. Results are instant but this is also one of the options with higher risks. Not anyone can also have surgeries, as you will also be assessed if you are fit enough to go under the knife. If you can still move your body and exercise, there is no reason for you to opt for the safer and natural way to lose those fats.

In looking for ways to get rid of man boobs, always keep in mind to stay safe always by consulting your doctor especially when it comes to strength training and opting for natural and safer ways to keep fit and be fat-free.

Bodybuilding - How to Accelerate Your Muscle Growth

Building muscle isn't easy, it isn't just lifting weights. Yes that is a very important factor as it is how you stimulate your muscles to grow, but if you are looking for fast growth you need to implement two other main factors into your bodybuilding routine.

Firstly you need to understand that when trying to build muscle through weights you are breaking your muscle fibres BUT don't worry because this is a good thing. Your broken muscle fibres come back bigger and stronger and all this is through the miracle of (drum roll)...REST!

Rest is an important factor for building those muscles because this is when your body repairs itself. Rest doesn't just mean sleep, it means resting some days of your routine - you should only be working out 3-5 times a week no more otherwise you won't give yourself enough time to recover and rebuild. Sleeping is also critical in the rest sector, sleep should be the minimum of 8 hours or less if you are going to have naps in your day.

As mentioned above rest is the period when your body rebuilds but do you think that the body does that itself? No! It needs your help especially when you try to build muscle. You need to give it the essential nutrition!

When bodybuilding you will need to consume a healthy and balanced diet. This is so that your body can be supplied with the energy to workout, go through the day and also give it the energy to recover too.

A decent body building diet should be high in protein and by high I mean that the amount you way you should consume (180 pounds in weight you should consume 180 grams of protein). Protein is the building blocks for your growth and by supplying enough to your body you will be able to repair those muscles faster.

You should look to consume 6 meals a day with each meal giving you about 30gramms of protein. This will give you the protein intake you need and also the energy and nutrition to last you the whole day.

Make sure that you have:

• A good healthy diet that is high in protein to build and recover your muscles
• At least 8 hours sleep
• Rest days from your workout

What Should You Avoid If You Want to Gain Weight?

Most of the sacrifices you make are healthy choices, but nonetheless they take a pinch out of you. The first thing you should avoid is being ill or having a low immune system. Having a poor immune system or being sick is a slow spiral staircase down the weighing scale. No matter how powerful your regime is, without health you will go down. Your immune system can be improved by the usual vegetables, fruits, water and also by sleeping 8 hours of uninterrupted rest at a go.

Speaking about sleep, there are a lot of things which will de-rail you from sleeping. In our metropolitan society, we have nightclubs, bars, internet gaming and socializing which will probably prevent you from getting your sleep. If you avoid all these temptations, I promise you that the gains will always come faster for you. Remember the hard work you put in so put in the effort so that the results are more permanent and easier to achieve.

Some permanent boundaries are created by us and smoking is one of them. The alarming rate that people smoking to socialize has increased drastically over the years that it is no longer startling to see an underage teenager smoking anymore. Being socially numb to this just proves how inhumane we have become and how we are so willing to accept instant gratification over the long term results which will last. Gaining weight is not a touch and go achievement. It requires precise planning, well-thought out and executed actions in order to work. Smoking is definitely not a stepping stone for you in your pursuit of weight.

The next thing to avoid is tweaking the system that is working for you, no matter how small the results. We always have a tendency to tweak something when it is working for us as we are impatient and want the end results to come faster. However, unnecessary tweaking is the thing that separates the good from the great. The great do and when it works, sticks to it all the way. Even if the efficient way to dig up a hole in the ground was to use a teaspoon, a great person will keep digging until he gets the whole he desire, whereas the good person will find a shovel, hire manpower, get an excavator and by the time he is done with all this, gives up because it has been too draining on him.

What Is Metabolism and How Does It Affect Us?

Metabolism is said to resemble a fire; in terms of how "big" or "small" it is. Essentially, metabolism is a general term given to describe all the activities and chemical reactions that happen in the body on a cellular level. This basically means how much work your body does and this is usually related to how many calories a person uses in a day. There are some key phrases to remember regarding metabolism.

Basal metabolism is used to describe the energy used by the body doing no physical activity at all that day. Knowing your basal metabolism is like marking a baseline on how much energy to consume. If you are a person who is desk bound to a job or generally inactive, your calorie intake should not vary too far away from your basal metabolism as you would have excess calories which will turn into fatty acids. In the same way, a construction worker who does a lot of physical work in a day requires more calories in a day when compared to his basal metabolism as he is active.

A high metabolism is a characteristic trait of an ectomorph. An ectomorph is someone who has difficulty gaining weight because of this trait. He is usually characterized as someone who has very little muscle mass and generally very lean. The high metabolism not only means that it consumes more energy which contributes to him being lean, but also that his body turn to using the glycogen in his muscle when it feels it is starved of energy, resulting in a state known as catabolism or muscle degradation.

A person with a low metabolism is used to describe an endomorph. An endomorph is someone who puts on weight easily due to the very nature of the body using the energy it gets from food slowly which results in a significant amount of calories to be stored as fatty acids. Endomorphs are also generally bigger in size and have a difficult time in burning calories which are stored as fats. Endomorphs however, are blessed with the ability to maintain anabolism or muscular productivity as the body does not "feel" that it is going through a state of starvation and thus will not turn to using the glycogen in the muscle.

Lastly, metabolism rate can be tweaked by both diet and exercise. Science has proven that when we consume food, the body will go into a state of overdrive as it has a new task of breaking down the food in the stomach and using it productively all over the body. This state will last generally for an hour before gradually falling down to suit the person's activity level. The same state also goes for exercise but instead of breaking down food in the stomach, the body goes to work repairing the muscular damage it faces during an exercise. An endomorph can use it to his advantage by consuming small meals throughout the day which will spike the metabolism more often which will thus burn more calories. When this is paired with intense exercise, this result in a fat burning ability which will ensure that he will lose weight easily.

An ectomorph must also follow this training regime but tweak it such that he consumes more full volume meals throughout the day. This raises his calorie intake so that it is easier for him to put on weight. The reason to integrate exercise into his plan to put on weight as muscle is 3 times denser than fat which will then be translated into weight gain on the weighing machine.

5 Most Common Fitness Mistakes That Officially Make You a Gym Idiot

1. Lifting too much weight too soon.

This usually applies for newbies. You are increasing the risk of torn ligaments, tendonitis, arthritis at the joints, and stress fractures to name a few. The more weight you lift, the greater the risk is. If your muscles are adequately stretched/warmed up, you are not going to hurt yourself. Lifting heavier is the only way to increase your strength and build some mass but you will do more damage than good if you lift much heavier than your muscle can handle.

How heavy is too heavy?

If you can't finish the set with a good form, reduce the weight.

2. Not stretching before and after a workout.

Don't stretch your muscles the moment you arrive at the gym. Do it after warming up. Stretching your muscles improves the range of motion of your joints. When the muscle tissues are too tight, a little tear could happen if you force a joint to move through its full range of motion. Warming up and stretching can prevent this from happening.

3. Not warming up before and cooling down after a workout.

Stretching is not warming up. It is really important that you perform a warm-up before stretching. It is not a good idea to perform stretching before your muscles are warm enough. Rotate your joints (from toes to your finger) followed by at least five minutes of aerobic activity. For each weight exercise, perform one or two sets of exercise with lighter weight to warm-up the muscles.

4. Not working out within the target heart range.

To get the maximum benefits of cardio, you need to workout within the target heart zone three or four times a week. Exercising at this level promotes weight loss and burns fat. It reduces the risk of coronary heart disease, obesity, and other health related effects. Doing cardio at least 3 times a week also helps lighten up your mood. If you are a beginner, start at a lower target heart zone (perhaps 50% of your maximum heart rate). As your fitness improves, exercise at higher intensity from 60 to 90 percent of your maximum heart rate.

5. Running too far too soon.

Be moderate. Run too far and you can get injured and lose your motivation. To measure your fitness level, use X-minute mile instead of X miles per hour. A beginner will jog from 10 to 15 minute mile. A world-class-trained male athlete might run a 6-minute mile.

The process of building muscle is a trial and error. Most of the theories in bodybuilding are debatable and it can be overwhelming to digest all the information on how to eat and train the right way.

Is Peanut Butter Healthy - The Staggering Question Prevails

Sure there are practically a number of ways to eat your peanut butter spread. While some simply loves the nutty kick, some prefers its creamy undertone on bread and celery. Whatever it is, the jar of delicious butterscotch peanut butter sitting quietly at your shelf is simply nutritious and healthy.

According to the American Peanut Council, there are more than 30 vitamins and minerals in it which offers you that ultimate nutritional value for overall bone and muscle development. Of course peanut butter is healthy.

Now lets us take a closer look

Your favorite jar is loaded with protein and fibers. While protein typically renders you energy, the fiber which greatly reduces appetite and improves the overall digestive system for easy bowel activities. Wait, before you take a mouthful of butterscotch peanut butter, your hot favorite food also contains riboflavin, a particular type of vitamin, which helps in increasing red blood cell production.

Moreover, it also helps in building and in boosting the metabolism muscles. Yes, it's definitely good to kick start your day a PB&J sandwich with a tall glass of cold milk for bones, lean muscle and also for added nutrition

2 Table spoons of peanut butter contains the following nutritional benefits

— It contains 200 mg of potassium.
— It has significant amount of Magnesium
— The healthy nutty spread is also loaded with Vitamin E, which helps in combating the free radical damage
— Yes, just 2 table spoon of your favorite butterscotch peanut butter contains 2.9mg of vitamin E, folate, which is a particular type of vitamin in preventing birth defects during pregnancy.
— Possibly you know this already, Magnesium plays a key role in nerve, and muscle functions and in keeping the bones strong. Just two tablespoon of the spread provides 50 mg of magnesium!
— Just two table spoon of this nutty delight has 7 grams of protein also 2 grams of dietetic fiber

You are free to indulge your senses by spreading it bread or graham crackers, crackers and on fruits like bananas, strawberries and apples. How about getting more creative? Go ahead and add a dollop of this nutty spread to your pancake mixture, or create tasty frosting, bake cakes or cookies with it.

Is peanut butter healthy even if it contains saturated fats?

Well, the obvious answer to this question is a big and resounding yes. This is typically because just the presence of saturated fat doesn't necessarily push any food into the so called unhealthy category. Tofu, olive oil and even wheat germ all have some amount of saturated fats and that doesn't make them unhealthy. The same logic is also applicable for the buttery and nutty spread. In fact, it is typically the whole package of the nutrients, and definitely not just the one or two nutrients which typically determines the health of the food!

Full of protein and loaded with healthy fats, peanuts are a great source of nutritional value. As per a recent research unveiled by the Harvard Medical School peanuts have almost the same amount of fats as olive oil. And this healthy snack has been famed for reducing the risk of heart disease as well as type 2 diabetes.

Diet Solution - 3 Fat Loss Solutions To Burn Belly Fat

You're frustrated. You've tried countless diet solutions but nothing seems to work. Diet doctors and workout gurus have inundated you with crazy, and down right dangerous workouts and diets. These diets and workout solutions all promise miracle results in 10 days or less. You've seen the ads or possibly have tried the "kool aid" but nothing seemed to work. You did exactly what they said and 10 days later you're still in the same position you were before.

Not to worry I have 3 fat loss tips to help you discover the solution to belly fat once and for all. Don't worry doesn't involve a 10 day diet plan.

1. Solution #1 - I know you've probably heard it before - Strength training must be a major part of your fat loss solution. Strength training builds muscle which in turn elevates your metabolism, thereby burning more calories and burning more fat. You're probably asking what does having more muscle have to do with burning belly Fat? Well, it has everything to do with it. You see like I was saying more muscle Equals more calories burned - Right? That means less fat on your body therefore less Fat on your belly.

Solution #2 - This may seem a little weird but definitely works. Its cinnamon, who would have thought that something that tastes so good could burn belly fat Some of the benefits of cinnamon - controls blood sugar, helps maintain insulin sensitivity, and is a powerful anti- oxidant, plus tons of other benefits You see cinnamon doesn't burn belly fat directly such as by elevating metabolism rate, etc it does it indirectly.I already mentioned all the benefits of cinnamon, but the main contributor that will help you find a solution to belly fat is it's strong effect on maintaining blood sugar levels in your body.

Cinnamon can also increase insulin sensitivity, that means it's aiding your body in controlling blood sugar while also allowing your body to make less insulin.If your insulin levels are high you will definitely have more belly fat Just sprinkle cinnamon on foods such as yogurt, oatmeal, cottage cheese, smoothies or any other food you can think of. This can help help control blood sugar and insulin response which will help Keep energy levels on an even keel and control cravings decreasing belly fat.

Solution #3 Multi - Joint Movements - We've already discussed the importance of strength training as a solution to fat loss. Well multi joint movements takes it a step further. You see there are specific exercises that you can do to accelerate fat loss on your body, specifically belly fat.

The exercises that you do all burn calories but some exercises burn a lot more than others. The reason multi - joint movements burn more calories than others is there is more muscle involved in the exercise. For example performing a squat involves the quadriceps, hamstring, low back, and many other muscles. The bicep curl a single joint movement involves the biceps a much smaller muscle and only one muscle so far less calories burned. Other examples of multi- joint movements are deadlifts, barbell rows, lunges, etc. So if your goal is to burn as much fat as possible in your workouts multi- joint movements should be a part of your exercise routine.

There you have it, utilize these 3 workout and diet solutions to help burn the belly fat and aid you in living a longer, healthier, more energetic life.

The Effects of Alcohol on Bodybuilding

This topic might have occurred in your mind. Will alcohol give any impact on my bodybuilding program? Some people can hardly say no to alcohol. For some of you, cutting down alcohol may be more difficult than reducing your food intake.

What is the connection between taking alcohol and building muscle? How can alcohol affect the process of building muscle? Here is some information you need to understand about the connection between taking alcohol and building muscle.

- Growth hormone

Alcohol intake affects the release of human growth hormone. Growth hormone is an important substance produced in human body to build muscle and promote cell growth as well as optimum bone growth. Human growth hormone is most produced when you are at sleep. Taking alcohol before sleep will affect your natural sleep cycle and can potentially reduce the growth hormone release down to 70 percent of its normal release amount.

- Testosterone levels

Testosterone is one of the most important hormones for muscle growth. Some substances of alcohol are synthesized in the liver. These often become toxins against the substances that trigger the release of testosterone. The decrease of testosterone levels will hinder the process of building muscle.

- Recovery time

Alcohol is often a toxin to human body. To reduce the effects caused by alcohol, our bodies need to spend more energy to get rid of alcohol from our metabolism. The more energy the body spends to get rid of it, the less remaining energy you have for muscle recovery.

- Hydration levels

Alcohol is a diuretic substance that can disturb your natural hydration levels. Dehydration can cause fatigue and decreased productivity. When you are dehydrated, you will not have enough energy to train your muscles.

- Glycogen synthesis

When you are taking alcohol drinks, alcohol synthesis takes place. Glycogen synthesis doesn't happen when alcohol synthesis takes place. Avoid taking alcohol before and after workout so that you don't get tired easily.

- Aerobic activities

Alcohol intake triggers the rise of blood pressure and increases heart beat rate. During workout, your heart is working at its maximum capacity, the rise of blood pressure caused by alcohol will make your workout much more challenging.

- Body fat levels

Alcohol contains calories which can cause you gain weight easily. One gram of alcohol equals 7 calories of energy. A few shots of alcohol drinks is just the same as having a full course dinner. It's just a matter of time that you will gain more fat.

Raise Your Testosterone Levels With These Superfoods

Primarily considered a male hormone, testosterone is actually common to both male and female. 

However, testosterone is the principal male hormone, which not only affects your libido and penile erection frequency but also your whole body.  This hormone gives men larger hearts, lungs and other organs, builds muscle mass and controls stomach fat, while regulating mood, aggression and mental focus.  Therefore, steady and adequate levels of this hormone are essential for your overall well being.

Since testosterone levels start to drop in mid-to-late 20s, at a yearly rate of 0.3%, a man can experience a significant decline in his testosterone levels by age 40.  By age 50, most men will have substantially lower levels causing a series of sexual difficulties. 

Therefore, it is imperative that men do everything they can to build and sustain balanced levels of this hormone.  And you can raise your testosterone with these superfoods.

Essential Protein

Protein plays a key role in keeping production of the male hormone, testosterone, at optimal levels.  However, it is important to stick to leaner cuts of meat and low fat sources of protein since too much saturated fats can induce estrogen, which has a negative effect on your sexual activity because it essentially 'softens' testosterone.

Include these sources of high quality protein in your diet:

• lean cuts of red meat and skinless poultry (forget the lamb chops and Buffalo chicken wings)
• fish such as salmon, tuna, grouper and orange roughy (grilled or baked, not deep fried)
• beans, including baked beans, lima beans, garbanzo and kidney beans (all pack an additional punch of zinc and fibre)
• whole eggs ( I know they contain cholesterol but it is the 'good' kind -HDL),
• cottage cheese (1-2% fat content is preferred) with a serving of fresh fruit, &
• natural crunchy peanut butter

Just a further note about cholesterol:

Since testosterone is actually synthesized from cholesterol, a dietary supply is necessary, and whole eggs supply it in a 'good' form with low caloric effect.  Including vitamin C from fresh fruits and veggies on a daily basis will keep the 'bad' form of cholesterol LDL in check.  But if you have a severe case of cholesterol woes, best confirm with your healthcare provider to be safe.

Fats Needed for Hormone Production

A combination of fats are absolutely necessary for great testosterone production.  Omega-3s (EFAS) and monounsaturated fats (MUFAS) should be the prime fats in your diet along with a moderate amount of saturated fats (SFAS). 

Foods supplying EFAS:

• salmon (wild-harvested only), albacore tuna, and sardines
• vocados (the Aztecs called them 'ahuacatl' meaning "testicle", perhaps because of their shape and that they grow on the tree in pairs)
• nuts and seeds, including walnuts, brazil and almonds, pumpkin and flaxseeds, &
• oils such as flax seed, canola and wheatgerm oils

Foods supplying MUFAS:

• olives,
• oils, including extra virgin olive oil, grapeseed and flaxseed,
• avocados (definitely a double plus for this fruit),
• nuts and seeds, especially peanuts and almonds (including 'butter' form) &
• chocolate (dark only, at least 70% cocoa content - yes it is good for you and full of antioxidants)

Finally, cruciferous vegetables

These veggies are a 'must' have in your regular diet since they contain IC3s (indole-3-carbinol), which essentially controls estrogen levels, and as previously mentioned estrogen in effect 'softens' your testosterone!

To supply IC3s, Include these foods 3-4 times a week:

• cabbage, raw or cooked (including Chinese and Napa cabbages)
• bok choy
• brussel sprouts (2 servings of these can greatly effect your testosterone levels)
• broccoli, again raw or cooked, &
• kale
• radish, horseradish, daikon and wasabi are also included in this group (great if you like roast beef or sushi)

Most of the basic food groups are covered in the above lists and can be balanced with an intake of moderate low-glycemic carbs including fruits, veggies and wholegrain breads, pastas and cereals. 

If your hormone levels are currently low, raise your testosterone with these superfoods and you will see a marked difference over the next few weeks and months.

Start eating these superfoods while your testosterone levels are optimal and your hormone supplies will remain robust for many years, prolonging your sexual activities and health.