Fitness, Supplement, Exercise Schedule, Exercise Equipment, Figures, Tips And Tricks
Tuesday, November 30, 2010
Sloppy To Sliced
Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles.
You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail.
By applying these 6 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight. Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores.
Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet you can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle.
Use BCAAs to Preserve Muscle
To help prevent catabolism, take 5-10 grams of branched-chain amino acids (BCAAs) with breakfast as well as before and after training. Ingested preworkout, BCAAs are used by the body as a substitute fuel source so it doesn’t tap into stored muscle protein to get through a session. Also, when you’re going low-carb, BCAAs can better trigger protein synthesis.
Always Feed the Machine
Prolonged low-cal diets end up impairing your metabolism over time. One way to get around these inevitable slowdowns is to eat constantly in small quantities. Consuming multiple small meals each day eating every 1 1/2-2 hours stimulates thermogenesis, which supports metabolism.
While dieting is about restriction, doing so while eating as often as possible allows your body to roll right through potential metabolic slowdowns.
Use Arginine
Taking 3-10 grams of this amino acid an hour before training increases blood flow to the muscles, boosting metabolism and enhancing your pump. It also magnifies the natural growth hormone (GH) burst associated with training, which amps muscle growth and steers the body toward using fat for fuel instead of muscle protein and glycogen.
Add Glutamine and Taurine
These two aminos help maintain your body’s anabolic environment while dieting. When you reduce calories and carbs, cortisol levels often rise. Glutamine interferes with cortisol uptake, staving off protein loss and muscle breakdown. Taken postworkout with fast-digesting carbs, glutamine also assists in recovery by pulling water into muscle cells; it has been found to significantly boost metabolic rate as well.
Another crucial amino acid, taurine enhances water retention within muscles, giving them a greater anabolic edge. Take 5-10 grams of glutamine and 1-3 grams of taurine pre- and post-workout to continue dropping bodyfat.
Stop the Low-Fat/Fat-Free Approach
Strict low-fat diets are for getting lean. When gaining mass, make sure you include olive oil, avocado and whole eggs in your diet, as well as lower-fat not fat-free yogurt, milk and cheese. These types of dietary fats drive growth and recovery. Fat also spares the use of protein as an energy source, meaning the protein you eat is directed to its most crucial role building mass. Fat also supports the natural production of testosterone and GH, two major players in the mass game. Make sure your daily calorie intake is about 30% of calories from fat, mostly from healthy sources such as egg yolks, fatty fish, nuts and seeds.
Make Protein Powder work for you
Protein is nutrient No. 1 when it comes to building mass. To maximize your protein intake, make at least two of your 5-6 daily meals a protein shake. Powders are more readily absorbed than tougher proteins such as meat and poultry, and you can generally control your portion down to the gram. The two most critical times to have protein shakes are right before (20 grams) and after (40-60 grams) workouts.
THE WARRIOR'S WORKOUT. MIND, BODY PUSH!!!
As a former US Army Infantry soldier I can tell you the value of functional fitness. Nowadays I fly in helicopters, but back then I hoofed it everywhere including in some harsh conditions. Yea it sure is nice having all that lean muscle and a set of six pack abs, however when the time comes to use it, will you be ready? Try this hard core full body push/pull super-set "Warrior workout". I call it a mind body push, because your mind will try to get you to give up before your body does...so you got to push through. Good luck.
PUSH/ PULL SUPER-SETS X HEAVY WEIGHT
2x8-12 FOR ALL EXERCISES
* > indicates move directly to next exercise with no rest*
CHEST= INCLINE PRES> SEATED CHEST PRESS> DECLINE wide grip barbell press
BACK= PULL UPS> PULL DOWNS> STANDING ONE ARM CABLE ROWS
SHOULDERS= STANDING PRESS> UPRIGHT ROW> DUMBBELL SIDE RAISES> DUMBBELL FRONT RAISES
LEGS= SQUATS> LYING LEG CURL> LEG EXTENSIONS
TRI-CEPS= STRAIGHT BAR PRESS-DOWNS> V BAR PRESS-DOWNS> OVERHEAD ROPE EXTENSIONS
BI-CEPS= STRAIGHT BAR CURL> ROPE CURL> CABLE DOUBLE BI-CEPS CURL
ABS= THE STACK SUPERSET......high pulley rope cable crunches 10X the weight stack top to bottom.
Finish this workout off with 3 rounds 3 min each of heavy bag work. Hands up high, lots of side to side movement and remember throw your punches in combination.
Monday, November 29, 2010
PRE WORKOUT FIT TIP.
Sunday, November 28, 2010
Saturday, November 27, 2010
Friday, November 26, 2010
THE ONE GYM MYTH THAT JUST DOES NOT GO AWAY!
Only using light weights and high reps.....
“Heavy weight just bulks you up,” says the shapeless cardio only gym enthusiast. “Lighter weights with higher reps is what really gets you ripped.” Tsk, tsk tsk. This guy/girl has missed the boat on this one. Mr Nonsense and his amoebic physique have good intentions, but this way of thinking is as archaic as eight-track cassettes. Simply put this is bullshit.
High-rep sets definitely have their place increasing muscular endurance and pump, for instance but they should never be the backbone of your program when you’re trying to get lean & muscular. Sticking to lightweight sets (12-20 reps) for an extended period robs you muscles of what they need most a constant challenge. In the absence of new stimuli, such as constantly increasing weight loads, your muscles will simply grow content and either plateau or backtrack in size and shape. Lifting heavier will help you gain more lean tissue, which allows you to be slightly more metabolic at rest. Plus, heavy training (6-8 reps) increases the total caloric expenditure during and after your workout.
My Best Tip
Base you program on heavy, multi joint lifts such as squats, deadlifts and various presses that recruit and build more total muscle and burn more calories. Use moderate (10-12 reps) and lightweight (12-20 reps) sets to complement your heavy training, not the other way around. Train heavy get the body of your dreams.
Thursday, November 25, 2010
Wednesday, November 24, 2010
Hot Sexy Fitness Model
Tuesday, November 23, 2010
Monday, November 22, 2010
Everybody wants to be Fit, lean & muscular, but nobody wants to lift no heavy-ass weights.
Are you guilty of going too light? If so, you may not be seeing the results you'd like. Learn more about why lifting heavier weights will change your entire body.
Why Lifting Heavy is the Key to Weight Loss
You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
* Increasing resting metabolic rate so you burn more calories, even while at rest.
* Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
* Strengthening bones and connective tissue, which can protect your body from injuries in daily life
* Enhancing balance and stability
* Building confidence and self-esteem
However...this only works if you're using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight.
So, why don't we lift more weight? For some, lifting weights is scary, especially if you've never done it before. The machines...the dumbbells...the people who seem to know what they're doing...it's enough to make anyone skip weights altogether. Aside from that, there are other fears that invade our minds, such as:
* It feels weird. The goal of weight training, if you didn't know, is to lift as much weight as you possibly can (with good form!) for the number of reps you've chosen. In daily life, we typically don't push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright miserable. That's one reason it's best for beginners to gradually work towards that.
* Fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they're injuring themselves when they lift. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
* Confusion. When you haven't lifted weights before, you may not know what's too heavy and what's too light. It may take some time to get a feel for your body and what it can handle.
* Fear of getting bulky. There's still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat.
* Fear of pain. The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high...if you haven't lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you're capable of. Again, this is one reason it's best to err on the side of caution (if you need to), while always working towards more challenge and more weight.
These fears often keep people lifting the same amount of weight for weeks, months or even years. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow.