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2. Table of Contents 1. How To Gain Weight And Build More Muscle! 2. Bodybuilding Nutrition And Balance 3. How To Build Muscle And Lose Fat While Traveling 4. Fitness Is The Best Revenge 5. How To Get The Best Out Of Your New Bodybuilding Program. 6. Muscle Building Supplement Advice 7. Lower Body Exercises For Beginning Bodybuilders 8. Basics Of Bodybuilding 9. 5 Reasons Why Alcohol Will Destroy Your Muscle Gains 10. Health & Fitness eBooks: The Less Embarrassing Alternatives to the Happy, Healthy Lifestyle You Seek 11. Females Pump up that BUTT! 12. Bodybuilding Training Or Powerlifting Training? 13. Natural Body Building 14. Top 10 effective bodybuilding supplements 15. Loose Fat & Gain Muscle Naturally 16. Body Building Gain Mass Muscle Supplement 17. Increase Your Training Intensity - Pre-Exhaustion 18. Body Building Gain Mass Muscle Supplement 19. Buy Steroids, If Bodybuilding Is A Passion For You 20. Best Bodybuilding Supplements 21. How To Prevent Bodybuilding Injuries 22. Increase Your Training Intensity - Negative Repetitions 23. 4 Harmful Muscle-Building Myths Uncovered 24. A Look At Bodybuilding As A Sport 25. What Causes Muscle Growth? 26. A Primer On Bodybuilding Techniques 27. The Facts About Anabolic Steroids 28. The Most Powerful Muscle-Building Tool Available 29. Bodybuilding Workouts 30. Know Your Bodybuilding Supplement - Tribulus 31. What A Few Good Heros Taught Me About Bodybuilding

3. 32. The Advantages and Disadvantages of Whey Protein 33. Weight Loss is all to do with Calories 34. The Shell Game That Is The "Proprietary Blend" Nutritional Supplement 35. The Top 10 Muscle Building Facts You Need to Know! 36. Bodybuilding And Overtraining 37. First Aid Treatment For Bodybuilding Injuries 38. Bodybuilding And Overtraining 39. The Role Of Whey Protein In Achieving Significant Muscle Gain 40. How healthy are the strength supplements that we are using today? 41. The Perfect Rep Range For Building Muscle 42. 12 Secrets for gaining mass 43. Essential Bodybuilding Supplements 44. Use A Deck Of Cards For An Aerobic Workout 45. Strength Training Strategies that Actually Work 46. Instantly Increase Your Strength On Every Back Exercise 47. The Best Bodybuilding Gain Mass Muscle Supplements 48. Using Supplements To Enhance Your Bodybuilding 49. Add Intensity To Your Muscle Building Workout 50. Arm Exercises For Beginning Bodybuilders

4. 1. How To Gain Weight And Build More Muscle! For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass. There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and

5. motivation for building a powerful body with a consistent diet and exercise schedule. Exercise Guidelines for building muscle: Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull- ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift. Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength. If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises. Bench Presses - works the chest, shoulders, triceps Overhead Presses - shoulders, triceps Pull-ups/Barbell Rows - back, bicep

6. Squats - legs, lower back Dead lifts - legs, back, shoulders Bar Dips -shoulders, chest, arms To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. Eating guidelines for building muscle: A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients. During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake)

7. so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained. So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight. A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won't know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven't been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme. Click Here For Recommended Program

8. 2. Bodybuilding Nutrition And Balance Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program. The body utilizes nutrients in food to perform daily metabolic and what's commonly referred to as the "wear and tear processes". With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand. The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it's time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products. How much protein do you need? Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams. A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, 'Gain 20 pounds of muscle in 3 months

9. flat!'. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body's natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy. Lastly in bodybuilding it's not, 'the more the better'. Rather it is 'the more precise the better'. Don't over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron! Click Here For Recommended Program

10. 3. How To Build Muscle And Lose Fat While Traveling As a bodybuilder travelling is one of the most testing times, as travelling and bodybuilding don't go hand in hand. As the majority of people have to travel at some point, whether it's for business or pleasure, even if you are in the minority of professional bodybuilders you'll still have to travel between competitions. Travelling can create some serious problems for bodybuilders as it can very difficult to travel and maintain your discipline and training while travelling. While it's difficult to continue training and sticking to your diet, with a bit of discipline you can keep pumped and lean all year round even if you are a regular traveller. Go to the gym before... Whenever you are about to travel, get down the gym the day before or on in the morning before you leave. Ideally try and stay somewhere with a weight room, however more than likely if there is a weight room the opening hours will be varied and the equipment limited. If there isn't a weight room or the equipment is lacking there is no reason why you can not do plenty of cardio training, such as running. If you do a heavy weight session before you leave your body will have some time to recover while you travel, ideally try and schedule your travel so that they coincide with your normal rest days. Pack your protein shakes and healthy snacks One of the biggest challenges which bodybuilders have during travel is having the right nutrition and eating the right foods. Always aim to eat healthy and if you can stick to the foods you eat normally, don't let yourself be tempted into eating junk foods it's not worth it. If you are faced with a long flight make sure that you pack healthy snacks and protein shakes so that you your nutritional needs are met, as airplane food is not designed for bodybuilders, make up a packed meal if necessary. Remember always to take a bottle or two of water when you fly as it's easy to be come dehydrated on flights and paying for drinks can quickly become expensive.

11. Think strategically Once you arrive in your destination, think strategically. Speak to your reception and find out where the nearest supermarket or grocery store is and buy in some good, nutritious healthy food, and then find out about your hotel's gym facilities or local what gyms there are locally if your hotel doesn't have one. Don't overindulge If you eat out don't over indulge, as you bodybuilder you should know what foods are good for you and which are bad, try to stick to your diet plan and if you do over indulge, put in some extra cardio work to burn it off. In conclusion if plan ahead, be disciplined and do everything you can to ensure that you stick to your training and diet plan, there is no reason why you cannot travel and maintain the body of your dreams. Click Here For Recommended Program

12. 4. Fitness Is The Best Revenge Staying Fit Is The Best Revenge There are more people getting fitter after forty than ever before. We now know that it is possible, and desirable, to keep exercising into old age. Exercise will help prevent the onset of many diseases associated with old age, i.e. arthritis, rheumatism, poor circulation, heart disease, obesity. The benefits are endless. Exercise is also known to improve the libido. This is due to improved blood flow to all the organs. OK, Hugh Heffner needs to use a little Viagra, but when you are as active as him, at his age, it's to be expected. Last I heard he had three lovers who he was faithful to and kept satisfied. I can't wait to get to his age! There are senior weight lifters setting new records almost daily. Senior bodybuilders are destroying the younger competitors. Athletes in every field are being amazed by the seniors. This is not to say that the oldies are as fast as the youngsters in top competition, "but they are darn close" You do not have to compete against others to enjoy fitness. Just find something that is fun. Walking is a great exercise and if you get away from all the traffic it is most relaxing. If you feel strange walking on your own why not take the dog out more often. If you don't have a dog, borrow one, I'm sure there is an elderly person near you who would be glad of a dog walker.

13. How about starting a dog walking business? There are loads of people who are working long hours and do not have the time to walk their dogs. Getting paid to exercise sounds like a winner to me. It's also a good way to meet like minded people and make friends. Swimming is a fantastic way to keep fit and healthy. Most pools have adult only sessions so you will not be dive bombed by spotty youths. Swimming is a gentle exercise that takes the strain of joints and today's heated pools are a great benefit to sufferers of arthritis and rheumatism. If you have not done any exercise for a long time you need to start of gently. It took years to turn you into a couch potato and you can not become an Adonis overnight. The main thing is to start slowly without forcing anything. If you have not done any walking (except to the hypermarket) for a few years then a walk of a few hundred yards may feel like a marathon but it will be a start. Walk a little further each day and it will become easier. If you are with a dog, play fetch, it will get a few more muscles working and the dog will love you more. If you can only swim a few feet before stopping for breath, that's OK. Go again a few days later and swim a bit further before catching your breath. You will soon be swimming lengths of the pool with ease. If you decide to work out in the gym, do not try to lift the whole rack of weights on your first day, maybe day 2. Start out with an empty bar until you get a feel for the exercises and then slowly add weight as you master the movements. Perform only one set of each exercise the first few times you work out. You will feel like doing more but this will only set you up for sore muscles the next few days, and may even make you to sore to go to work. Take time to learn strict form with each exercise and do not jerk the weights. Ask advice from the instructors, it's what they are paid for. Do not forget to warm up and do some stretches before starting any vigorous exercise.

14. This warm up becomes more important as we get older and will help prevent injuries and lay offs. The programs you see on the TV are not real life (that goes on outside in the real world) they are scripted. Do you want to be a lazy couch potato or youthful and active? The choice is yours. Click Here For Recommended Program

15. 5. How To Get The Best Out Of Your New Bodybuilding Program. Not everybody who enrolls into a body building program becomes a bodybuilder. This is because it takes a tremendous amount of patience, commitment, effort and discipline in order to be successful. Many take up the challenge of undergoing a bodybuilding program just to whitle their time away, or to look good for a speacile event. Commitment Should Equal Effort to Succeed in a BodyBuilding Program Looking good for a date is definitely not the right motivation to start a new bodybuilding program. You can get motivated to go for a week, for a month, maybe even a little longer, but this will never be enough for succeeding. In order to succeed, you will need iron determination and long hard hours in the gym. It is by no means fun to enroll in a bodybuilding program. Hence, if you are looking for glamour and fun, forget this. What will you get out of a bodybuilding program? You will learn self disaplen. You cannot miss a night of exercise; you cannot splurge at your cousin's wedding. You can forget about doing things on impulse. What you eat counts, what you drink counts, and it counts how much you sleep and when you sleep. There is a fad among women to enroll for body building programs nowadays. This is not a sporadic happening. In fact, women took to this sport so seriously that today there are global championships held for women as well. Women seem to like the hardships this type of training involves. In fact, women body builders look sexier in spite of what people may think. Women look great because their body is trained to enhance their natural beauty. However, once women take to a bodybuilding program, it should be understood that this is a lifetime commitment. Women being more prone to gain weight will suffer greatly if they leave practicing their workouts. When you choose your program, ensure that you go to a reputable gym with trainers that know what they are doing. The number of people already enrolled and word-of-

16. mouth recommendations and praise can judge the reputation of a gym. With proper determination, great results can be achieved. Click Here For Recommended Program

17. 6. Muscle Building Supplement Advice Building muscle is more than just working out, and it is more than just using muscle building supplements. There really is a right way - a scientifically proven way - to build mass muscle. Here are some tips: 1.Make sure that you are getting enough protein, through food and muscle building supplements. Furthermore, make sure that the protein that you are getting is high quality protein. Without the proper amount of protein, your muscles will not only stop growing, but you will lose muscle as well. You need 1.75 grams of protein for every kilogram of body weight, each and every day. Some people consume up to 1 gram per kilogram, just to be on the safe side. 2.You must constantly feed your muscles. Muscles are always busy - even when you are at rest. They are constantly doing one of two things: they are either building up, or breaking down. If they aren't fed, they are breaking down, and the only way that they build is by outpacing the breakdown process with the build up process. This requires the constant presence of protein. This is why bodybuilders typically eat six meals a day. 3.Make sure that Your Protein is doing the right thing. If you consume nothing but protein, which is a mistake that some bodybuilders make, you will find that you aren't growing muscle. Instead, the protein is used for other body functions, such as turning into blood sugar for energy. It's important to eat a well balanced diet, even though you will be taking in more protein than what the 'normal' diet consists of. The best way to do this is to include low-glycemic carbs with your protein. This way, the carbs can be used as fuel, and the protein can be used to build muscle. 4.Your muscles are 70% water, and water is essential to their growth. Water is used to move the proteins through the muscles. You can do everything else right, but if you aren't getting enough water, your muscles simply won't grow. The rule is to drink one ounce of water for every gram of protein that you eat. 5.Eat immediately after your workouts. Eat a meal that is high in protein, with low-

18. Glycemic carbs as well. This meal should be eaten within one hour of finishing your workout. After that time, you lose your window of opportunity to help your muscles grow even more. Not only does this help your muscles to grow bigger, faster, it also helps them to heal faster. There is a great deal more to learn about muscle building supplements, but this is a start, and it will get you headed in the right direction to help you reach your bodybuilding goals. Remember that bodybuilding is more than working out, and it is more than using muscle building supplements. It is a combination of many things, and leaving just one element out can severely hinder your bodybuilding efforts. Click Here For Recommended Program

19. 7. Lower Body Exercises For Beginning Bodybuilders The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later. The muscles of the lower body can be divided into five groups: 1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension. 2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls. 3. Gluteals - these are the muscles that make up the buttocks. 4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front. 5. Calves - these are the two muscles found in the lower leg. For beginners these muscles should be exercised as follows: 1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree. 2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

20. 3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings. 4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle. 5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below: Day 1: Biceps, Back, Abs Day 2: Hamstrings, Shoulders, Abs Day 3: Quads, Forearms, Calves Day 4: Triceps, Chest, Abs For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises. Click Here For Recommended Program

21. 8. Basics Of Bodybuilding Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week. The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions. As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique. Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week. The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest. The following are some basic exercises for the major muscle groups.

22. Chest 1. Flat Bench Press 2. Dips 3. Incline Bench Press Legs 1. Squats 2. Straight Leg Dead Lifts 3. Leg Press Back 1. Pull ups 2. Barbell Rows 3. Deadlifts Biceps 1. Curls 2. Incline curls Triceps 1. Lying Tricep Extensions

23. 2. Close Grip Bench Press Shoulders 1. Military Press. Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis. Click Here For Recommended Program

24. 9. 5 Reasons Why Alcohol Will Destroy Your Muscle Gains I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I'm asked is "does drinking really affect the muscle growth process?" I'm sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it's very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you're serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains... 1) It negatively affects protein synthesis. Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem. 2) It lowers testosterone levels and increases estrogen. Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free- flowing testosterone. 3) It causes dehydration. The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water. 4) It depletes the body of vitamins and minerals. Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be

25. drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance. 5) It increases fat storage. With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb's Cycle, which plays an important role in fat burning. It's important to have fun in life, but too much fun can lead to problems. If you're serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn't be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye. If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal. I don't recommend revolving your entire life around your muscle-building program, so don't be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you're doing you can achieve an impressive physique and have a social life at the same time. Click Here For Recommended Program

26. 10. Health & Fitness eBooks: The Less Embarrassing Alternatives to the Happy, Healthy Lifestyle You Seek Did you know people shoplift boxes of condoms more frequently than any other item found a pharmacy's shelves? Think about it for a second. The reason becomes fairly obvious: people are too embarrassed to be seen with condoms in their possession, let along buying them. And perhaps you're one of them-the "embarrassed," not the "shoplifter," that is... Afraid a friend might enter the pharmacy at the point of purchase. A family member. A neighbor. Your boss! Even confronting the cashier who rings up your, um, purchase, or the person standing behind you in line is a potential source of discomfort. Suddenly anyone you encounter equates what you're holding with your blushing face, immediately realizing what you'll be (or at least hope you'll be) doing that evening. Of course, you could be among the brave who march straight to the counter, box in hand held like it were a trophy, greeting everyone as you go. If you are, you're luckier than many who become overwhelmed to the point of simply replacing the box and leaving, or, because they cannot do without, shoving the condoms into their pocket and, well, hoping they remembered to lace their sneakers tight that morning. Of course harrowing experiences for the easily embarrassed do not limit themselves to the pharmacy. In fact, have you ever considered what books people shoplift most frequently from your local bookstore (to likewise avoid embarrassment)? If you guessed self-help books, you're right. (Interestingly, as a genre, they still manage to outsell any other category on the shelves despite the hordes of shoppers with particularly sticky fingers and deep coat pockets). And not just self-help books related to sexual techniques, marital problems, infidelity or other relationship issues, but also those related to our physical well being, i.e. how to(s) on Health & Fitness. For example, you may have an issue with acne, bad breath or your weight; browsing the self-help section for a cure of fitness regime only indicates to others that you're self- conscious about what may be equally obvious to them. Or, you may have an issue with something previously unrecognized by the public including premature ejaculation, intense social anxiety, or warts that suddenly, even without witnessing your issue firsthand, become apparent to others as you flip through titles on the latest remedies. Thus self-

27. help books, while partly the bookstores "bread and butter" are also their "condoms," so to speak. Shoppers, likewise, are not only too embarrassed to be caught browsing the self-help shelves, but are doubly embarrassed to then parade throughout the store carrying whichever book applies to their specific issue or perceived inadequacy, only to hand it over to a cashier, immediately letting him or her in on the shopper's previously kept secret. Harrowing indeed! But, instead of either not buying a book because you are too embarrassed (thus allowing whatever issue ails you to fester and grow), or worse yet shoplifting what is supposed to be self-help, not self-hurt, and potentially subjecting yourself to criminal charges or jail time, you can now find similar information, and often the exact same books, online in an eBook format. Any reader, formerly too embarrassed or otherwise noncommittal about owning up to and confronting their respective issues, perceived inadequacies or habitual vices, can now pursue the diets, cures and other life-enriching methods from the comfort and privacy of their own homes. No more scouring the bookstore shelves or entering the diet center beneath the scrutiny of the public eye. Thanks to Health & Fitness eBooks, anyone can conduct the requisite in-depth and educated research needed to tackle their problems and improve their life, head on, without further worries about answering the prying questions of peers or enduring the judgment of family members. Download a Health or Fitness related eBook when you want, on your terms; leave a printed version lying about, or keep the digital file tucked safely away on your computer. The choice is yours. Let everyone know (friends, family, neighbors, even your boss!), or limit those who know to those you trust or even to no one at all. Either way, you can begin improving your life immediately at a level of comfort you deserve. Begin by conducting your research thoroughly, and with the knowledge that eBooks related to Health & Fitness just like their counterparts on the bookstore's shelves, tackle virtually every issue under the sun, under your roof, or simply within yourself, from how to conquer panic attacks to asthma, jet lag to unsightly moles; turn fat into the muscle mass, a belly into bulging biceps or voluptuous breasts; or even learn to maximize your mind's potential.

28. Finally, eBooks, now that most experts write them in addition to their tangible world publications, offer methods to improve your life that simultaneously accommodate any and all lifestyle choices and belief systems. Examples included hypnosis practiced while sipping a cup of coffee before work, natural alternatives that appease both body and spirit, with or without supplements, some secular, others associated with religious practices, and so on. Whatever your lifestyle or beliefs, you're likely to find a cure for what ails you or a program for your future, without necessarily breaking the bank, and perhaps most important, without the embarrassment of confronting your issues with the whole world watching... Now, if only the same could be done for that box of condoms... Copyright 2006, Robert K. Blanc. All Rights Reserved. Click Here For Recommended Program

29. 11. Females Pump up that BUTT! I have noticed at the gym and on the internet discussion boards, that many females don't get the respect of hard-training athletes like most men do. I would love to blame it all on you guys out there for being sexist and disrespectful, but unfortunately, I feel if we as females don't get the respect we want from our male gym counterparts, it is largely our own fault. So many women have fallen victim to the mind set that we don't have to train hard to get ""Toned"" Or maybe most think there are certain exercises that are MAN exercises and there are those that are ""Girl"" exercises. Lets get something out of the way here - when it comes to changing our bodies men and women are the same. We can make our fat bigger or smaller, and we can make our muscles bigger or smaller - that's about it. Men have the ability to do this on a much larger scale due to the hormonal differences. Women, if you think you are going to train your arms heavy and hard and wake up one day and have biceps like Arnold , you're not. The ""Toned"" look that we all desire, is a result of increased muscle mass, and decreased body fat. Our muscles usually have to get BIGGER to achieve this look. In this article I am going to share some of my views on how to get that athletic, yet ""Feminine"" figure that so many of us are after. First off, what do we as a society look at and consider, ""Feminine?"" 36-24-36? Maybe not those numbers exactly, but that type of body shape still holds true with most. Now how do you make this athletic-looking, without detracting from the female shape? Each person is different of course, but choosing certain body parts to emphasize over others can really help here. For example, it seems acceptable for a woman to have very round and shapely deltoids, but if the biceps and forearms as well as traps are too developed, it's seen as ""Manly."" So wisely choosing which body parts to maximize and which ones to minimize can go a long way. Here are my three key principles for looking strong, athletic, and yes, like a woman! 1) Maximize your shoulder to waist ratio. For those that have teeny-tiny waistlines, this could be very simple. Maybe just training deltoids first in your schedule is all that is needed. For those of us that are not 24"" or less in the waist, this might take quite some

30. effort. I feel deltoids MUST be trained first, very hard, and frequently to get the desired look. Back width also plays a big role in making the waist seem smaller than it really is, so it is a close second. Keep in mind that this part of it is exactly the same as what a bodybuilder would try to do, so one shouldn't get caught thinking they have to do ""Girl"" exercises, or feel restrained from doing heavy weights. I have personally been as high as 55 lb dumbbells for both overhead presses and laterals trying to get my delts to grow. I also don't understand why most females don't strive to do wide grip chin ups, other than they are hard. Don't shy away from hard heavy exercises for delts and back. ""We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes!"" 2) Pump up that butt! How many women have said in the same breath ""I don't want my butt to get any bigger, but I don't like the way it sags."" As a woman I can tell you they mean they don't want their rear to get any""Fatter"",and ""Bigger"" means ""Fatter"" in their minds. So many women have given in to the idea that it is just a genetic trait that can't be changed. Well guess what? Glutes are just like biceps - you guys out there know if you want impressive arms, you have to train progressively on certain exercises and force the muscles to develop. Girls, it's the same for us. We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes! We have to do exercises that allow for progression in weight and reps both. If you've been doing say walking lunges with no weight for the past year and still aren't happy with the way things look from behind, you need more stimulation. Add some weight to the exercise and PROGRESS! You want the glutes to get bigger while simultaneously stripping the fat away. Have you ever seen a girl with a really tight butt and think its still too big? Probably not. ""I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats and complex carbs, will look much different than one that eats 2000 calories of crap-carbs and greasy fats."" 3) Control your bodyfat! I will admit that a woman who is 20% bodyfat with no muscle, looks smaller and better in clothes than one with the same amount of fat and much more muscle. To have that athletic look, most of us end up in the 12-15% range. I will

31. cover in detail my methods of fat-loss in up coming articles, but in a nutshell, I will tell you to eat your protein and veggies. I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats and complex carbs, will look much different than one that eats 2000 calories of crap-carbs and greasy fats. I don't believe its about the numbers, its about the quality of the foods. Cardio is also a key element in bodyfat reduction and control. This is where people differ the most I've found. Some women can get by with 20-30 minutes 3-4 times per week. I often have to do 6-7 days a week and usually for 45-60 minutes each time. I have trained some girls that have had to do double sessions 7 days a week to achieve 12% body fat. So go with what works for you and your body type. I hope you ladies reading this are ready to go to the gym and hit it hard and heavy. Keep in mind that heavy is a relative term, if 5 lb dumbbell presses are all you can truly do, push them hard and you will get stronger. In the process you will earn the respect of those around you that are doing the same. It is not where you are at now, its about where you are going! And I hope that the guys reading this will show some gym etiquette to those ladies that may not be as strong as you, but pushing just as hard to get better. Click Here For Recommended Program

32. 12. Bodybuilding Training Or Powerlifting Training? The sport of powerlifting is one that was spawned from bodybuilding training as many of the desired outcomes are essentially the same for both sports. The techniques and practices in bodybuilding training and powerlifting training can benefit each other, however the major difference is in the competitions which powerlifters and bodybuilders enter. As a bodybuilder the aim is to look as big and as defined as possible, whereas in powerlifting the aim is to lift as much weight as possible. If you want to enter powerlifting competitions you'll have to compete over three sections, the squat, the bench press and the dead lift. The winner of the competition unlike bodybuilding is no based on how good you muscles look but how much weight you can lift in total. If you enter a competition you'll be put in a certain category or class depending on a number of factors such as age and experience. You don't have to worry about your body's aesthetics as you do in bodybuilding, so you can focus 100% on training your strength instead. Like bodybuilding, powerlifters still need to eat well balanced healthy diets incorporating plenty of protein and enough calories to ensure optimum muscle growth. Avoid fried foods, fast foods and other sources of bad fats and bad carbohydrates. Try and eat plenty of vegetables, pasta and high protein sources such as turkey and chicken. Don't forget that powerlifting is not about having the lowest body fat percentage or having the highest muscular definition, so you don't have to worry about a bit of extra fat. If you want to power lift you need to follow a strict training program as you would if you were training to be a bodybuilder. Make sure that you schedule rest days into your training program to allow your body and muscles to grow and repair between training sessions. Many serious powerlifters and bodybuilders often take a rest week, every twelve weeks or so to reduce stress and allow the body to rest and recover which will enable you to keep training harder and longer and give you a chance to properly reassess your goals and training routine. Like any sport, you need to set goals and have a detailed training program as a power

33. lifter to keep you focused and on track. Reassess your goals often; stay positive and dedicated and you'll be winning competitions in no time. Click Here For Recommended Program

34. 13. Natural Body Building The body building industry has taken a very firm stance on the use of illegal and artificial substances - especially in competitions. There are even specific contests geared toward natural body builders. Most competitions will test participants prior to allowing them to compete, and if someone is found to have an illegal substance in their body, they are banned from participating. While synthetic products will grow your body very quickly, they can have horrible side effects. The trend toward natural body building is about growing your body, maximizing your nutritional intake, as well as staying healthy while you are growing your muscles. When you decide that natural body building is the route you want to go, it's important that you get the right amount of nutrients and vitamins that will maximize your workout sessions. That means taking a multi-vitamin and eating properly in ways that will send muscle building proteins to the right parts of your body. It is more than possible to grow your body naturally through an effective weight training program coupled with good nutrition. There is no reason why steroids or growth hormones need to be introduced into the body for ultimate muscle mass. One of the key components of a natural body building program is to eat healthy and maintain a positive mindset when it comes to your workout program. Supplements are also important when you want toned, fit muscles. The ingredients in supplements like creatine and glutamine are naturally produced in the human body anyway. What the supplements do is increase or enhance those substances that are naturally there anyway. Proponents of natural body building will agree that an effective workout program coupled with effective supplements and nutrition can make for a healthy, toned body. Natural body building is definitely the way to go if your goal in a body building program is to get healthy and feel good. Steroids and growth hormones should be avoided at all costs.

35. Body building the natural way is best for everyone. Steroids are not. Don't take the chance that you will suffer ill effects from steroid use. Just know that a strong workout program and a commitment to your body building goals will grow your body in a natural way not an artificial way.This article was published using Article Submitter Click Here For Recommended Program

36. 14. Top 10 effective bodybuilding supplements Thousands of body building supplements have been introduced and tested. Some are proven to work while some are just waste of precious money. Experienced body builders and athletes have listed the top 10 effective bodybuilding supplements and these are the following: 1. Probiotics. Probiotics are made from good bacteria like acidopilus and bifidus. They help the digestive system to work properly. Manufactured products containing probiotics includes special powder, yogurts, probiotic drinks, and capsules. Probiotics are very important to body builders because they lower cholesterol level and they stimulate the body to produce alpha-interferon that regulates the immune response. 2. Meal replacement powders. These are great substitute for smaller meals that bodybuilders must take throughout the day. Meal replacements are great in accelerating weight loss and increasing lean muscle mass quickly. They are packed with vitamins, friendly fats, minerals, exact amount of carbohydrate and protein. 3. Weight gain formulas. These gain powders have always played an important role in bodybuilding. These are especially created for beginners who are too skinny and having difficulty consuming sufficient amount of food to gain weight. 4. Maltodextrin. Also known as glucose polymer powder or multidextrose. A synthetic polysaccharide is being used by people who are involved in sports to meet the energy demands of extreme exercise. It is a food additive produced mainly from cornstarch. It can be quickly

37. absorbed like glucose making it quicker for body builder to gain needed weight. 5. Protein powders. Most bodybuilders rely heavily on protein powders so that they get amount of protein they need to gain weight. Protein powder does not only help bodybuilders get the body they desire, but it also helps them build a stronger immune system and healthier skin. In addition, it also helps in developing muscle strength. Protein powders are made from soy, rice, egg, and whey. These are purchased in powdered form that can easily turn to protein shake by just adding water or mixing it with milk or fruit juice. 6. Pre-workout drinks. These are energy drinks that contain one or more of stimulants like ephedra, guarana, or caffeine. These help bodybuilders in energizing their day's workout. Pre-work out drinks generally contains carbohydrates, protein, vitamins, minerals, creatine, and amino acids. 7. Creatine monohydrate. This is the leading bodybuilding supplement that was scientifically researched and was proven to improve overall performance. It's all-natural and can be found in many food like salmon, tuna, herring, and beef. 8. Creatine formulas. These usually come in powdered form that contains pure creatine monohydrate, carbohydrate dextrose, and sodium. Studies show that most bodybuilders choose this supplement because they get amazing result in no time. 9. Nutrition bars. These are useful for athletes who cannot find time to eat. There are different types of

38. nutrition bars; these are high protein bars, sliming bars, and energy bars. These are not highly recommended for body builders because they usually contain fats and additives. They are also very expensive. 10. Glutamine. This is important because it increases the bodybuilders' ability to secrete growth hormone that aids in supporting muscle growth and metabolizing body fat. Bodybuilders use glutamine to lose weight without sacrificing the size of their muscles. Supplement are definitely need for bodybuilding. Use the information above to get the best supplement and get your money's worth. Click Here For Recommended Program

39. 15. Loose Fat & Gain Muscle Naturally Almost every athlete, weekend warrior, or gym regular wants to build bigger muscles while losing body fat at the same time. This can be a challenging task because the "traditionalists" will tell you that one must sacrifice either definition or gains in muscle. While it's easier to focus on one or the other there are a few tricks you can use that will have you on the right track in no time. First things first... The "Traditional Approach" To gain muscle a person has to consume more food, protein, carbs, fats, nutrients, and vitamins than they need to get bigger and less overall calories if they wish to get leaner. This of course is the main reason bodybuilders tend to "Bulk Up" in the off-season. This means the individual will eat loads of calories in the hopes of gaining more muscle mass. The extra muscle gain is achievable but the individual also will experience a significant gain of fat in the process, oftentimes more than the muscle gains. After the "Bulking Up" period the individual will usually want to "rip up" for summer or for a contest. Then they usually have to subject themselves to a rigorous training and restrictive diet for 3-6 months to get they're body fat levels where the muscles are clearly defined. The continual up and down Yo-Yo in weight gain plays havoc with the physical body not too mention the psyche of the individual. This generally accepted practice in bodybuilding has also led to the widespread use of drugs used by many athletes to bulk up or to get ripped. Bodybuilding Traditionalists "Dirty Secret"

40. The Truth of the matter is the editors and writers for the big magazines won't tell you is the widespread use of performance enhancing drugs by the top amateur and professional athletes who use an array of pharmaceuticals to build and maintain their muscles while dieting. It's Dirty Secrets like this that lead the unsuspecting population to question why their programs don't work, or why they are not so "genetically gifted". Traditional methods have created a tradition of drugs going all the way back into the 50's. The problem has gotten worse not better. Bottom line these drugs are dangerous have consequences, and can leave you and your body in a lot further away from your goals in the long run. Stay away from them! Unfortunately, the pressure to be in shape and to become the next Ronnie Coleman has trickled down even to the "regular Joe" in the gym who wants to look good in a pair of Calvin Klein's, and now you have guys and girls walking into gyms for the first time asking what the "should be on." This abuse of drugs has led to the overall dysfunction of the bodybuilding community on multiple levels mentally, physically and psychologically. What's weird is the "Drug Program" today is so commonplace it has become "traditional thinking" as opposed to natural bodybuilding principles which are: good healthy food, rigorous training of the mind and body, and an overall expression of health and vitality. It's time for a new way because the old mentality of traditional bodybuilding is over. Gimme A Break From Tradition Thinking! Fortunately, there is a better way to gain muscle and to lose body fat at the same time. It's called the "Cycle Diet" and it is fast becoming the most popular way to stay lean year round while continually gaining muscle. Let's examine first how the cycle diet works and then how you can incorporate it into your training routine.

41. Every bodybuilder who maintains there body fat levels below 7 percent knows as soon as they start eating the first few days of high calories their body explodes with new growth before any body fat gains occur. The reason for this is the body is in a super-compensation state and initially stores the extra calories as glycogen in organs such as the liver as well as intramuscularly. Fats are also stored intramuscularly as well as protein is utilized for the growth and repair of muscles. This super-compensation state only lasts for maybe 24 hours before the body starts to shuttle the extra calories into fat cells. But before that occurs there is a window of explosive growth available waiting to be tapped into and here is how you can do it. Bodybuilding Legend Scott Abel Cracks The Code The entire process was initially developed and coined the Cycle Diet by legendary trainer Scott Abel. I believe that anyone interested in the deeper metabolic science behind the diet order one of Scott's DVD's as it's well worth the money. Scott's a brilliant innovator that has contributed more to the science of bodybuilding than any other person in the last 50 years and he has had a profound influence on my own training. I have created a variation of Scott's Cycle Diet geared specifically for natural trainees. While I feel Scott's breakthrough and the science behind it is sheer brilliance his protocol does have some challenges for natural athletes as well as for individuals who may be enzyme deficient already. I strongly recommend picking up a copy of enzyme pioneer Dr. Howell and his book "Enzyme Nutrition" for details on how rampant enzyme deficiency is in the population at large. The 2 Main Challenges Of The Traditional Cycle Diet

42. The first problem is Metabolic Damage from Enzyme deficiency. While the cycle diet works for months even years there is an 'unseen cost". Over the long haul the Enzymatic cost of eating so much enzyme deficient foods and the potential damage and loss of metabolic enzymes. This can lead to training lethargy, poor recovery, early aging, and injuries. The second cost is the long-term effects of this type of eating stress on the digestive tract, which can lead to thick deposits of mucoid plaque. This plaque is a breading ground for unhealthy bacteria to proliferate, which generate toxins that can lead to major health complications down the road. This protocol allows you to build muscle while losing body fat as well as keeping your body free of toxic buildup. Here is how it works. First, you need to get your body fat levels below 7 percent for the maximum benefit of the protocol. The cool thing is once you get down to this level you can maintain this body fat level year round. If you are unsure how to get ripped you will want to follow one of my cutting up training and dietary protocols. It usually takes between 12-20 weeks to hit single digits for anyone under 30 percent body fat. I use the percentage a week method to determine how long it will take you to get in the single digit zone. Second you need to be training a minimum of 5 days per week. In other words you need to be an intermediate or advanced trainee capable of handling significant volume and intensity in your training. Third you need to keep your calorie intake about 500-1000 calories below expenditure daily. If you are following one of my five-day training programs simply multiply your Lean Body Mass (LBM) by 12. Whatever the total is, use that number as you're starting caloric intake. Of course this should be divided up into 5 meals of the right combinations of protein, carbs, fats and nutrients. For more information see my article on "Getting Ripped

43. Without Getting Ripped Off" I also suggest that you follow a 5 day Body Part per day program such as the one's on my website. Once you have your workout program and your dietary intake down you are ready to go for the Ultimate Natural Training Cycle. Virtually anyone who follows the system will be as ripped as they want to be in less than 6 months but before we get ahead of ourselves we must first begin by... "Priming The Pump" Now for the first 3 days of your training you will keep your caloric intake in the calculated range all on training days. On your first rest day, which usually will occur on the 4th day you will perform one of the juice fasts I recommend for the whole day. Consume as much juice as you like on the fast day and be sure to take some fiber to help remove accumulated mucoid plaque in the digestive tract. There are many herbs that can aid in the process as well which we outlineatthe freaky insider forums. I call this cleaning out the intestinal tract "Priming the Pump". Keep in mind that only natural juices, preferably organic are used on the juice fast day free of sugars, additives, preservatives, sweeteners or anything else. I recommend the Jack Lalanne power juicer to make your own fresh super juices. Intermediate and advanced athletes may wish to use one of my more aggressive cleansing fasts for even better results. On the 5th and 6th days of the week you will resume your training and diet schedule, with the concurrent calorie deficit. This is really important as maintaining a strict control

44. over calorie totals on the training days is essential to make the program work. That means no cheats, treats, or deviations from your diet. On the 7th day, which should be an off day from training as well, "EAT WHATEVER YOU WANT". Is This 7th Heaven? That's right all the things that you would like load up on them. It's a good idea to schedule social occasions or interactions on that day, so you can eat Grandma's apple pie, or have some pizza and ice cream with the guys during the big game. It's best to schedule the High Calorie day on a rest day and be sure to consume as many calories as you can. Keep in mind that you start in the morning of your rest day and you stop in the evening. So you keep the time frame down to about 18 hours, as this will ensure no fat will be gained. It is a good idea to start with fats in the morning first so that you don't experience too much digestive discomfort. It's also a good idea to double or triple your enzyme intake for the high calorie day as well as on the juice fast day for maximum absorption of nutrients. For the finer details on training, diets etc be sure to check out my free newsletter at my website. Why The Cycle Diet Works

45. The Cycle diet works because of the 3 basic reasons: 1)Short time frame of high calorie consumption 2)The initial caloric deficient state sets up a super compensation state 3)A rigorous training schedule which creates stimulus for fat loss and muscle gain The bottom line is once you get the protocol down to suit your own metabolism it's pretty much impossible for your body to add body fat. The cascade of anabolic hormones during the brief high calorie intake will be used to fill up energy stores and build more muscle. This is the ideal condition for growth of muscle tissues to occur. Many athletes are shocked by the giant leaps in muscle size, leanness, and muscularity that occur while on the cycle diet for a few months. Fine Tuning The Process You will need to fine-tune the process over time but it's pretty simple once you get the routine down. Best of all you don't have to restrict calories for long periods of time. Once every week you get a break and the juice fast day helps clear out any plaque built up form the high calorie day. Most athletes find the cycle diet much easier and more a more fun way to stay in shape all year. What's even better that Natural Athletes everywhere can build can build mass while staying lean year round and stay healthy. No harmful chemicals or drugs needed. Who said you can't have your cake and eat it too! Click Here For Recommended Program

46. 16. Body Building Gain Mass Muscle Supplement Protein is key to building muscle, and even beginner bodybuilders will tell you this. However, it is important to understand that not all proteins are alike, even though they have the same basic makeup. So, when it comes to body building gain mass muscle supplements, what exactly is it that you need? Obviously, you need protein, but not just any protein. Of the 22 amino acids that are contained in protein, there are eight that are not produced by our bodies. This means that we must get those proteins through food or supplements. Of those 22 amino acids, there are also seven that our bodies do produce, but which cannot synthesize when certain conditions exist. The fifteen amino acids are vital to bodybuilding, and not all proteins contain all fifteen of them. Proteins that do not contain all of them are called incomplete proteins, while proteins that do are termed as complete proteins. Furthermore, even if a protein contains all of the amino acids, if it doesn't contain them in the amounts that we need, it cannot be called a complete protein. The body building gain mass muscle supplements that contain the protein that we need are measured even further. Protein quality must be measured, and this is done using a method created by the Food and Agricultural Organization. The amino acid profile of the protein is compared to the essential amino acids that we require as human beings. Those that closely or exactly match what we require as humans are considered high quality proteins, while those that are lacking are considered to be lower quality proteins. Overall, it has long since been determined that the best proteins come from low-fat dairy products, fish, lean meats, egg whites, and soy products. However, the chances are good that you cannot take the time to prepare and eat these foods each day, in the amounts that you will require, which is where body building gain mass muscle supplements come in. Experts recommend supplementing your diet with protein powders, sports bars, or meal

47. replacement drinks. These supplements are very convenient, and make it easy to determine that you actually are getting the right amount of protein, and the right protein in your diet. However, do not replace solid food with these supplements altogether, as this is unhealthy, and quite dangerous. Note the word 'supplement.' Before you start wondering which are the best body building gain mass muscle supplements on the market, go back and read over this information. There are many, many great brands on the market, and any one of them that contains the protein that you require will do the trick. It doesn't have to be the most expensive brand on the market, and it doesn't matter whether it is pre-mixed or powdered. The only thing that matters is that you use the product appropriately. Click Here For Recommended Program

48. 17. Increase Your Training Intensity - Pre-Exhaustion You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that pre-exhaustion has to play in intensifying the training effect. When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve use of the triceps which is a relatively small and weak muscle. When performing the incline bench press for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise. How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits there should be no rest between the pre-exhaust exercise and the main compound exercise. Beginners don't need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part. Examples of pre-exhaust routines commonly performed by bodybuilders are listed below: Biceps - barbell curls and close-grip, palms-up pulldowns. Triceps - pressdowns and dips. Pectorals - flyes and bench presses.

49. Lats - dumbbell pullovers and barbell rows. Deltoids - dumbbell laterals and presses behind neck. Traps - shrugs and upright rows. Thighs - leg extensions and squats. Click Here For Recommended Program

50. 18. Body Building Gain Mass Muscle Supplement Protein is key to building muscle, and even beginner bodybuilders will tell you this. However, it is important to understand that not all proteins are alike, even though they have the same basic makeup. So, when it comes to body building gain mass muscle supplements, what exactly is it that you need? Obviously, you need protein, but not just any protein. Of the 22 amino acids that are contained in protein, there are eight that are not produced by our bodies. This means that we must get those proteins through food or supplements. Of those 22 amino acids, there are also seven that our bodies do produce, but which cannot synthesize when certain conditions exist. The fifteen amino acids are vital to bodybuilding, and not all proteins contain all fifteen of them. Proteins that do not contain all of them are called incomplete proteins, while proteins that do are termed as complete proteins. Furthermore, even if a protein contains all of the amino acids, if it doesn't contain them in the amounts that we need, it cannot be called a complete protein. The body building gain mass muscle supplements that contain the protein that we need are measured even further. Protein quality must be measured, and this is done using a method created by the Food and Agricultural Organization. The amino acid profile of the protein is compared to the essential amino acids that we require as human beings. Those that closely or exactly match what we require as humans are considered high quality proteins, while those that are lacking are considered to be lower quality proteins. Overall, it has long since been determined that the best proteins come from low-fat dairy products, fish, lean meats, egg whites, and soy products. However, the chances are good that you cannot take the time to prepare and eat these foods each day, in the amounts that you will require, which is where body building gain mass muscle supplements come in. Experts recommend supplementing your diet with protein powders, sports bars, or meal