Sean Nalewanyj - How To Boost Your Testosterone Production

 

10 Simple Steps To Skyrocket Your Natural Testosterone Production

- Sean Nalewanyj

If there is one substance that could be considered the "holy grail" of muscle growth, testosterone would be it.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with...

- Increased muscle size and strength.
- Decreased body fat levels.
- Increased sex drive and sexual endurance.
- Improved mood.
- Decreased levels of "bad" cholesterol.

Sounds pretty good, doesn’t it? Well it is, and in this article I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.

1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.

4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.

5) Reduce your intake of soy. Soy protein raises the body’s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.

6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.

9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains.

To learn more insider techniques for building a powerful, muscular body, I strongly suggest paying a visit to my website by clicking the link below. You can sign up for my free muscle-building email course to learn even more great tips...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj On How To Train More Effectively

 

Gain More Muscle By Training Less Often

- Sean Nalewanyj

The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to most areas in life.

The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become.

Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct?

Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.

I know what you might be asking yourself…

“What? Spending less time in the gym will actually make me bigger and stronger?”

The answer is yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.

Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it.

We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc.

So what happens when we break down muscle tissue in the gym?

If you answered something to the effect of "the muscles get bigger and stronger", then congratulations! You are absolutely correct. By battling against resistance beyond the muscle's present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the workload from week to week the body will continue to adapt and grow.

Sound simple?

Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time.

Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve.

Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:

1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-7 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).

Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains.

To learn how to combine all of these principles into an effective step-by-step routine, click the link below and visit my website for details. You can gain instant access to my renowned "26-Week Workout Plan" as well as a full printable logbook that you can take to the gym with you...

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj: Advice On Multivitamins

 

Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

- Sean Nalewanyj

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let's review some basic biology as well as the function of each specific vitamin in order to find the answer...

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur. Enzymes require the use of a "co-enzyme" which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym...

Vitamin A - Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 - Also known as "thiamine" and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 - Also known as "riboflavin" and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 - Also known as "niacin" and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 - Also known as "pyridoxine" and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 - Also known as "cobalamin", vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin - Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C - Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D - Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E - A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym.

In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

For an honest, unbiased review of over 20 of the most popular muscle-building supplements on the market today, visit my website by clicking the link below. You'll learn which supplements are worth your money and which are no more than pure marketing hype...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj Advice On Fiber Intake

 

3 Reasons Why Bodybuilders Need More Fiber

- Sean Nalewanyj

Most people understand that fiber plays an important role in the overall health and wellness of the body, but this form of carbohydrate is actually quite beneficial to bodybuilders as well.

Fiber is found in the cell walls of plants and can be obtained from food sources such as fruits, vegetables, oat bran, beans, grains and psyllium. Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks.

If fiber can't even be digested, what could possibly make it so important to bodybuilders? Well, even though fiber is considered a "nonessential" nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health.

Fiber is most well known for its ability to induce regular bowel movements.

Why is this so important to bodybuilders?

Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day. One of the main sources of this protein will come from animal meat such as chicken and beef. The problem with this is that if meat stays in the digestive tract for too long it can produce toxins that pose long-term negative health consequences. An adequate amount of fiber each day will ensure that foods are moving along smoothly through your digestive system.

Fiber is also beneficial in its effect on slowing down the rate of gastric emptying. Gastric emptying is the process where foods are moved from the stomach to the small intestine. When you consume foods containing fiber, they become "gelled" in your stomach and slow down this process. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This "timed-release" effect will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in.

Along with its digestive benefits, fiber has also been known to regulate blood sugar levels. This will result in a more gradual release of sugars into the bloodstream and will decrease the chances of unnecessary insulin spikes and unwanted fat storage. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates.

As you can see, fiber is a fairly important carbohydrate form to incorporate into your diet. I would highly recommend that you focus on consuming around 25-35 grams of fiber each day for maximum benefits.

To learn the complete inside scoop on proper muscle-building nutrition, go ahead and visit my website by clicking the link below. You'll learn everything you need to know to structure the most effective nutrition plan possible in order to maximize your muscle and strength gains. You can also download my "Empowered Nutrition Mass-Building Meal Plans" to take all of the guesswork out of your diet...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj: Advice on Glutamine

 

The Dramatic Muscle-Building Benefits Of Glutamine

- Sean Nalewanyj

Glutamine is the most abundant amino acid found in the human body and is arguably the most important in the process of building muscle and gaining strength.

It can be found naturally in food sources such as beans, poultry, fish and dairy products, but in order to consume a highly beneficial amount you should probably consider buying it in powdered form as a nutritional supplement. Most serious weightlifters and bodybuilders would consider glutamine as one of the most important supplements out there, and for good reason.

What exactly does glutamine do, and how is this beneficial to the muscle growth process?

Glutamine is best known for being an “anti-catabolic” agent. What this means is that rather than directly promoting the growth of new muscle tissue, glutamine works by preserving the muscle tissue that you have already built.

You see, muscle breakdown is occurring all the time. This naturally happens when you train intensely, when you don’t provide your body with enough protein or during the time that you are sleeping. This process is completely natural and is to be expected.

However, if you are training and eating properly, then your body is also synthesizing new muscle tissue throughout the day. Your overall muscle gains can be calculated by taking the rate of muscle growth and subtracting the rate of muscle breakdown. Glutamine helps by minimizing the rate of muscle breakdown, resulting in greater overall net gains in muscle mass.

Glutamine is also highly beneficial in the positive effect that it has on the immune system. Not only are your muscles heavily stressed from your workouts, but your entire immune system is stressed as well. Glutamine will help you to recover quicker in between your workouts and will also help to prevent you from getting sick.

I would recommend supplementing with 10 grams of glutamine daily in order to see the best results. Although glutamine will not provide any immediately noticeable results, you will definitely achieve greater muscle gains in the long term by using it.

Here are the two most important times to supplement with glutamine:

1) Within 30 minutes of completing your workout.

After an intense workout your body’s glutamine levels can drop by as much as 50%. In order to restore these levels the body will typically tap into the glutamine reservoirs within your muscle tissue. You should consume 5 grams at this time in order to keep your hard earned muscle in tact.

2) Right before bed.

Taking 5 grams of glutamine right before you decide to doze off will help to minimize muscle breakdown while you sleep and will also increase your body’s natural secretion of growth hormone, a powerful anabolic substance.

Here is a quick recap of the recommended dosages:

Workout Days: 5 grams post-workout, 5 grams before bed.
Non-Workout Days: 5 grams with an afternoon meal, 5 grams before bed.

Although glutamine will not provide any instant, dramatic muscle increases, you should be able to see by now that it is quite important in the overall muscle-building process and is a supplement that no serious weightlifter should be without.

If you're interested in learning about 4 other highly effective supplements that I would definitely recommend including in your program, click the link below to visit my website. I'll also teach you about several heavily marketed muscle-building supplements that you should steer clear of, and this could potentially save you hundreds or even thousands of your hard-earned dollars...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj's Writes About His Own Journey !

 

From Skinny To Muscular: My Bodybuilding Journey

- Sean Nalewanyj

If there was ever one thing that I wanted to change about myself, it was my body. At a mere 125 pounds I felt insecure, weak, and would do just about anything to pack some muscle onto my skinny frame. I would look at other guys and think, "why can't I just feel average?" Forget being strong and muscular, I just wanted to feel like I wasn't a toothpick compared to everyone else.

I probably took things too far, and maybe I wasn't as thin as I imagined, but it didn't matter. In my eyes I was nothing. Afraid to show my arms, or take my shirt off, my confidence was down in the dumps.

...But then it happened. One day when I was looking in the mirror, I realized just how unhappy I was with the way I looked. I realized that I could never be truly happy on the inside until I was happy with myself on the outside. Something inside of head just sort of "snapped".

It was as if my mind had taken a 180 degree turn.

It was on that very day that I decided it was time to change. This time I meant business. No more sitting around whining to myself and complaining about my small frame; it was time to put all the talk aside and get to work.

Talking builds no muscles.

No matter how difficult it was, how long it took, or how many obstacles came my way, I was going to change. I was going to get huge, and there was nothing that would stop me. It was there that my journey from point A to point B began.

After filling my head with every possible piece of bodybuilding literature I could get my hands on, I started putting the techniques to use. After several months of trial and error experimention, I was finally able to narrow it down and figure out what worked and what didn't.

It was really hard at first, but I stuck with it. There were many times when working out would be the last thing I felt like doing, but it didn't matter; I dragged my ass to the gym and lifted. I remembered the promise that I had made to myself, and that was all I needed to keep going.

I started gaining weight. After the first few months I'd put on a solid, muscular 15 pounds. My hard work and persistence was already paying off.

So I pressed on.

I kept on training and I kept on eating. I refused to be defeated; to give up and go back to the way I was. Workout after workout, week after week, month after month, and I was still training. Sure, I experienced bumps in the road. Inevitably there were obstacles, but I rose above them. When I felt like it was time to pack it in, I dug down deep and kept going. I wasn't going to quit no matter how tough it was.

I did the things that I hated doing the most in order to reach my goals. Training when I wanted to sleep, eating when I wanted to rest, going to bed when I wanted to stay awake. I watched as months went by, and my size continued to improve. I was finally walking around with my head up high. I kept on training and I kept on improving.

There was no letting up.

Even to this day, I'm still training, and I'm still improving. I can truly say that bodybuilding has been the greatest choice I've ever made in my entire life. It has changed me from the inside out.

I am now confident with the way I look. I don't hide behind baggy clothes anymore, nor am I reluctant to take my shirt off. I feel strong, powerful and healthy. My life has completely changed for the better. Words cannot describe the feeling of being in great shape. I now know that I am able to set a goal and reach it.

If you're thinking about getting into bodybuilding or if you're just starting out, one piece of advice I can give you is do not quit. No matter what happens, do NOT quit. Bodybuilding will do so much for you, and you will be eternally grateful if you continue.

There is nothing like it.

It teaches self-discipline, builds character and pushes you to your utmost limits. There is just so much you will get in return, I can't even tell you.

If you're ready to take a stand and finally achieve the powerful, muscular body you desire, visit my website by clicking the link below. I'll show you exactly how I did it, and how you can follow the same path...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Sean Nalewanyj Writes About Lifelong Bodybuilding

A Critical Bodybuilding Truth: No Journey Is Perfect - Sean Nalewanyj

I'm a perfectionist.

When I want something done, I want it done right. I want to pour all of my focused effort into it until it's perfect and without flaws.

When something goes wrong, I get frustrated. I'll still be willing to work hard at it, but when things don't go exactly as planned it can drive me crazy.

After years and years of serious and consistent training in the gym, I've realized that this way of thinking can be disastrous for a natural bodybuilder.

If you're serious about achieving a strong, muscular physique, leave your perfectionist attitude at the door. Perfectionism does not exist in bodybuilding. Bodybuilding is not a project that you work hard on for a set amount of time, finish, and then sit back and admire.

Bodybuilding is an ongoing, lifelong process filled with ups and downs, triumphs and setbacks, peaks and recessions. You're never finished working. There is no point B. It takes hard, focused effort to build muscle, and it takes hard, focused effort to maintain it.

Hard work in the gym and dedication to your eating plan is a continual price you must pay in exchange for the dream body you want to build or maintain.

So if you're getting ready to begin a bodybuilding program or have been training for some time now, you must sit back and make some realizations about your awaiting/continuing journey.

You must realize that no journey is perfect.

If you're expecting to eat and train consistently without any problems or setbacks, you're in for a huge disappointment. Those who expect perfection from their programs are doomed for frustration, because a perfect program does not exist.

This is one of the fine lines that separates the champions from the wannabes; the line that separates those who experience long term success from those who die and fall off along the way. You must treat your setbacks as an inevitable part of the entire muscle-building process.

Sometimes you'll be at your peak and will be marching your way to new grounds of success, and other times your progress will be receding and moving backwards because of various factors, many of which will be beyond your control.

All kinds of bumps in the road will present themselves along the way…

There will be times when you catch a cold or flu and lose 10 pounds.

There will be times when you go on vacation and have limited access to a gym or to proper bodybuilding foods.

There will be times where you are struck down with an injury and will have to take time away from the gym.

There will be times where you skip meals.

There will be times where you skip workouts.

There will be times when you give in to temptations that will harm your bodybuilding progress.

There will be times when your motivation dips down and you'll question your entire purpose and whether or not the whole bodybuilding thing is even worth it.

This is the reality of it all, and as a serious natural bodybuilder for many years I can say with certainty that all of the above scenarios have presented themselves to me on many, many occasions.

The difference between a successful bodybuilder and an unsuccessful one is in the way that they handle adversity.

Both your progress and motivation will rise and fall along the way, but will you make a stand and accept these swings for what they are, and continue training hard despite them? Or will you piss and pout and toss in the towel when things don't go your way?

You must accept that no journey is perfect. You are a human being, and you will make blunders along the way.

Whether or not you choose to accept and implement this way of thinking will make the difference between long term success and failure.

Successful lifters get thrown into holes and dig themselves out. Unsuccessful lifters get discouraged and remain buried.

After years and years of training, I've seen more people come and go in the gym than I could possibly begin to count. But despite this, I'm still here.

Will you be?

If you've got what it takes to make a stand and take control of your body, visit my website below for details on how you can accomplish this as quickly and efficiently as possible using a simple, step-by-step system I've devised over many years of successful training in the gym…

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

What Does The Word Calorie Means!

All the talks and discussion around weight loss and muscle building niche are centered around body fat and calories. You find people looking upto the calorie count on every food carton and sometimes they even ask if the product is made for fat loss. However, if you happen ask that person to explain it then most of them give you a blank expression as if it is the most naive question that could be asked. Just try asking some very simple questions like how are calories stored in your body, what exactly does the term calories mean, what is the relationship between fat and calories, do you need body fat, what is the best way to maintain a good fat level. These questions are quite simple but will leave many of them in a troubled state of mind.

Here is a technical definition of calorie that can be used by everybody - "The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Centigrade. A calorie is simply a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food. The more calories that are in a food, the more energy will be released when it is burned." This definition comes from the Review Sean Nalewanyj bodybuilding course known as 'truth about building muscle' or the muscle gain truth The word calorie is commonly used to describe the amount of energy in the food. It is also used to represent the amount of energy that is stored in the body as adipose tissue (body fat) and stored carbohydrates in form of glycogen.

Calorie is the word that is commonly used to quantify amount of energy stored in the food. Calorie also represents the how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). This should clarify in your mind that body fat and calories are very closely related. You can think of body fat as a reserve of calories maintained by the body for its varios needs. Calories are burnt and used like a fuel by your body everytime you need to do some activity. They are used as the energy source for your various muscle movemements. When we say burn the fat, we mean doing an activity that accelerates that fat consumption process. However, this is also the reason why not bad is fat and why your body needs fat to perform its essential funtions. Without fat your body is like a car without gasoline, and excess fat makes it like a tanker that neither looks good nor is of much use.

You need to understand that body fat balance equation. When you are idle and not working, your body's consumption of fat goes down and hence as a result you start accumulating it. If you do that for too long then get ready for becoming a fat tanker. On contrast, activity reduces that fat storage and keeps you in a better shape. The equation in itself is quite simple. The fat stored in body is equivalent to calorie intake by calorie spend subtracted.

This should clear up the idea of calorie as well as body fat. If you are looking for some good bodybuilding program that is effective in fat loss too, then you can read more about it out here review musclehead

Sean Nalewanyj - Alcohol & Bodybuilding

 

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

- Sean Nalewanyj

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 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.

Learn how to avoid other common, counterproductive mistakes both in and out of the gym by clicking the link below and visiting my website...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/

Building Better Abs

It's a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it's only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

Here are ideas for losing belly fat effectively and permanently.

1. Nutrition

Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.

Drink plenty of water to stay hydrated and to speed up fat loss.

2. Interval training

If you don't have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

A lot of programs out there are just scams so take care you don't fall for one of them. You can take a look at this link if you want to know about sean nalewanyj scam or vince delmonte scam.

Exercises That Make Chest Growth Better - I

WeekFor most bodybuilders, the chest raesponds faster and more favorably than any other bodypart. That's due mostly to the fact that the pectorals are made up of type II (white) muscle fibers. These muscles are characterized by their fast speed of contraction and their high capacity for anaerobic glycolysis. In other words, they're easy to "pump." 1) Dumbell flyes This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms facing inward. Lower the weights out to the sides with slightly bent arms. Raise and repeat for 10-12 reps. There's no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto... When working any fast twitch muscle group for size and strength, it's best to use compound movements. These can be defined as basic exercises that allow for the use of heavy weights. Compound movements not only place greater stress on the targeted muscle but they implement many of the stabilizing muscles as well. In contrast to the compound movement is the isolation exercise. These are movements that are designed to hit specific parts of a muscle and bring out detail. A perfect example of a compound exercise is the bench press. Keep in mind that the chest is the "showpiece" of your body. You can be muscular beyond belief but if your abs are soft, to most people you're just a big fat guy. But someone with an average physique and killin' abs can look spectacular! Without that granite-like muscularity, coupled with diamond sharp abs, Frank would look like any of thousands of guys who work out. Instead, he was Mr. Olympia three times in a row and deservedly so. If you don't think so, I'd like to take a look at your abs!

Organic Food Is More Nutritious

Medical News Today - Oct 29, 2007
Early results of a 12 million pound, 4-year EU study on the benefits of organic food suggest that some of them, such as fruit, vegetables and milk, are more nutritious than non-organically produced food and may contain higher concentrations of cancer ...

The results were released to the press but there is no mention of a of a journal publication as yet. The research team said its findings will be published in full within the next 12 months.

The findings were announced by Professor Carlo Leifert of the Tesco Centre for Organic Agriculture based at Newcastle University, UK, who with his team are working on the EU funded project called the Quality Low Input Food (QLIF) project, the biggest ever to research the pros and cons of organic farming and food.

 

Source:

BBC News

Should You Grunt During Bodybuilding Workouts?

Jane Ross, a 42-year-old Boston area gym buff, is honest about it: When exercising, she sometimes grunts. "I think it's part of going to a gym -- I grunt during a workout, and I think that most people do," said the mom and former personal trainer. "When you are exerting yourself, it's a release." But not everyone is so accepting of those loud fitness club exhalations. A real good story.... Complete Story Here: http://news.yahoo.com/s/hsn/20071024/hl_hsn/expertssoundoffonworkoutgrunting;_ylt=Ah1fGA2CoqA0DeIVjIuh__fVJRIF

Three Powerful Hormones That Make Your Muscle Building Program A Success Or Failure

Hormones are gatekeepers of body functions & regulate most of the body processes. Excess or deficiency of any hormone can have a lot of impact on your body. Any imbalance in hormones results in a side effect. e.g. acne is widely attributed to hormonal imbalances.

Muscle building is no exception. Here too hormones act as gatekeepers. Your muscle building success depends a lot on how you manage these hormones. Below is a list three of the critical hormones and the role they play in muscle building. There are hormones that simulate muscle growth while some other simulate breakage of muscle tissues.

1) Cortisol

This hormone has following two important functions

1) Increasing abdominal fat storage

2) Stimulates the breakdown of muscle tissue.

This hormone is released if you are workout time is extended beyond the one hour mark or if you are not taking proper rest. This hormone results in breaking up of muscle tissues. So, don't extend your workouts beyond the one hour mark. It will not bring any benefit.

2) Testosterone

This is the hormone found in most steroids under different variants. Increased quantity of this hormone results in more muscle growth. If you are following a bodybuilding program than make sure that all the while you have higher testosterone. Higher levels of testesterone will result in more muscle development. Again, improper rest or incomplete sleep decreases the testosterone levels in your body.

3) Growth Hormones

The name itself indicates the functions of growth hormones. They regenerate the body and play a vital role in muscle development. The body increases the production of growth hormones during rest and sleep.

One important conclusion from the above is the need of proper rest. All the above hormones are controlled or produced by your body while you sleep. So while depriving yourself of sleep may result in more production of cortisol that will increase the muscle breakage, taking proper sleep will result in more production of testosterone and growth hormones that bring in the necessary muscle gain.

These ideas are the basics of any bodybuilding program and are critical to your success or failure. The two most recommended muscle building programs are muscle gain truth and the musclehead. If you want more information on muscle building programs you can read this review of muscle building programs.

How to Get Hard Abs in a Month

By [http://ezinearticles.com/?expert=Dean_Tressador]Dean Tressador

Everyone wants to know how to get hard abs! In this hectic world, exercising in our lives is often a low priority. Often people assume that for exercise to benefit it must be done for hours a day and to see results will take years. This is far from the truth. Exercise is beneficial as soon as you do it and results can be had in just one month. To learn how to get hard abs in under a month keep reading! Let's examine the role of the abdominals.

The stomach muscles help us maintain good back health, but when not exercised, they begin to atrophy and we begin to rely on other more awkward muscles to perform movements, like the lower back. Eventually the lower back is left to maintain our posture. The lower back was never meant to support the body in this way, hence the aches and pains that follow. You also begin to communicate weak and awkward body language which has social ramifications, when your abdominals are atrophied. The stomach muscles are huge and strong if healthy and can keep the rest of the body strong. Exercise can transform the stomach muscles in just days and become easily hard in less than a month. So let's look at how to get hard abs in a month. First, remember that you must want to be healthy and want to strengthen your form with exercise.

This is the key to success with any exercise routine or technique. Often people self sabotage themselves with negative thoughts, so getting your mind right about training your abs is crucial. Lets go over a typical leg raise. Lie down on the floor on your back and bend your legs slightly at the knees with your feet pointing outwards. You may put a pillow under your feet, not for support but to give you a stopping place for your leg raises. When we exercise we tend to forget about our form. The pillow will be a reminder to keep the legs in motion and not letting them rest to the floor after each rep. Then lift your legs smoothly, steadily and slowly, until you feel a pull. Breathe in and out and then release. Repeat this exercise 12 times, then rest. Do 3 sets. As you do this exercise the stomach muscles will begin to respond to the pedestrian strain you are applying to them.

 

Always pull the stomach in toward the back as you do these exercises. Do these exercises every day for a month and watch how amazingly hard your abs will be. Also drink plenty of water during the day and with exercise. Once you have reached the desired effect usually less than a month, maintain this exercise 3 times a week. If you would like to get a six pack in 23 days or less, buy The "Abs In 23 Days" training program. You can learn more about this award winning, abdominal pumping, fat stripping product by clicking

[http://www.absin23days.com]HERE. Article Source: http://EzineArticles.com/?expert=Dean_Tressador http://EzineArticles.com/?How-to-Get-Hard-Abs-in-a-Month&id=786325

Instantly Increase Your Strength On Every Back Exercise- Sean Nalewanyj

By [http://ezinearticles.com/?expert=Sean_Nalewanyj]Sean Nalewanyj Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms. Why is this so valuable? Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure. What exactly happened here? Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing! Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern. The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick. The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price! Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/ Article Source: http://EzineArticles.com/?expert=Sean_Nalewanyj http://EzineArticles.com/?Instantly-Increase-Your-Strength-On-Every-Back-Exercise&id=209446

The One Exercise You Must Do For Massive Muscle Gains

By [http://ezinearticles.com/?expert=Adam_Ross]Adam Ross

Go to just about any gym and when it comes to bragging rights you hear all about how much somebody can bench press or maybe squat. Of course, there is a ton of hype about the latest exercise equipment or workout plan.

But when it comes to massive muscle gains bench presses, squats, and equipment cannot complete with this one simple exercise. If you want to pack on major muscle mass, and who doesn't, there is one exercise that you must have in your repertoire - the deadlift.

The great thing about deadlifts is that they require no fancy gear, only a straight bar and as much weight as you can handle. The problem is that nobody likes deadlifts and very few people actually perform them correctly.

Deadlifts are such a great muscle gain exercise because it works the entire body. In fact it engages just about every muscle - from your fingers right down to your toes. Of course, the main focus is on the back and hamstrings, but you'll feel it all over.

The fact that the deadlift works the entire body means that it also helps in the excretion of muscle building hormones, such as testosterone and human growth hormone. No need for needles here - you get an all natural muscle gaining boost from the deadlift.

How to do a deadlift

Obviously, you should not try deadlifts if you have back problems (and always consult with your physician before beginning an exercise routine).

There are several varieties of deadlifts, but here we'll focus on the standard basic version - the bent-legged deadlift. Begin by loading a straight bar with the appropriate amount of weight. If you have never done deadlifts (or it's been awhile) you should err on the side of lighter weight.

You begin this movement with you feel shoulder width apart. Squat down with your back flat and grab the bar with your hands outside your legs. A quick note on grip. You'll get all sorts of advice on this at the gym, but it doesn't really matter. Use whatever grip you want - the traditional overhand grip is just fine.

Now, lift the weight off the ground by driving down with your legs. Think about pushing your feel through the floor and you'll have it about right. Keep the bar against your shins and thighs the entire way up. When you get to the top pause for a second and then slowly lower the weight back down - again keeping the bar against your shins and thighs.

Repeat until you reach muscle failure or your goal reps. This is an intense exercise so 6-8 reps will usually suffice. But you can also go with lighter weight and more reps (I know people who do up to 20 per set).

It is very important to keep your form all the way through the exercise. Keep your abs tight and this will help avoid back injuries. If you form begins to breakdown lower the weight and/or number of reps.

Since deadlifts are such a good muscle gain exercise, you'll need plenty of rest after doing them. So you might want to put them into your plan only once or maybe twice a week.

Learn [http://www.easymusclegain.com/musclegainarticles.htm]how to gain muscle mass and read weight training reviews at [http://www.easymusclegain.com/]EasyMuscleGain.com

Article Source: http://EzineArticles.com/?expert=Adam_Ross http://EzineArticles.com/?The-One-Exercise-You-Must-Do-For-Massive-Muscle-Gains&id=758557

Also See: vince del monte

bodybuilding musclehead

Online Weight Training Program is the Practical Choice

You may be surprised to find that things like free online weight training program webpages are in existence. Why would anyone want to offer this sort of information for free? A lot of people want to lose weight. There are some people who want to gain weight, but they, too, would gladly pay for a good personal trainer who could help them get to their weight objectives. A good weight training program in book, audio CD or DVD format would sell quickly!

On the other hand, there's more to gaining weight than simply eating more. Some people have overactive metabolisms, or even physical ailments, which ensure that they do not gain weight despite their best efforts. They may be unhappy with their bodies and wish to look fuller, healthier. In such cases, weight training for bulking up certain muscles would be called for.

 

There are a few things that you can do to try to gain more muscle and I believe that if you have a plan even the toughest of hardgainers can still gain a few pounds in a couple of months. As you know most bodybuilders not on roids can only gain about two pounds a month but if you make radical changes then you can gain weight rather quickly for a short amount of time.

 

1. The key to gaining muscle is to conserve your energy in an almost slothlike style. When as a hardgainer you are doing your workout try to get the most muscle fibers working in the least number of sets and reps.

2. Skip the cardio. Even though you know that you are trying to get yourself in better shape you still want to keep the cardio out of your workout. As you do cardio workouts your hard earned muscle is going to disappear as you lose your fat…but you do not have any fat to speak of do you?

 

 

The Nerve of those Muscle Cells

Perhaps the most likely explanation of muscle memory involves the neurons (nerve cells) that stimulate your muscles. These neurons tell all the muscle fibers (muscle cells) they innervate to contract. But, depending on the amount of weight being lifted, only a small percentage of neurons innervating a particular muscle may be recruited to stimulate their fibers. More weight on the bar – more neurons involved and more fibers stimulated. Simple enough, right?

Here’s something really interesting. Even during maximal voluntary contraction (attempting your max on any lift), you’re still not recruiting all the muscle fibers in your working muscles. In fact, it is this discrepancy between the percentage of fibers we normally recruit and what we theoretically can recruit (100%) that may account for those rare, but documented feats of superhuman strength.

What has that got to do with muscle memory? Well, one way your muscles may adapt to the stresses of consistent training is to increase over the long run the total percentage of fibers recruited during maximal and near-maximal lifts. Here’s the possible scenario:

 

Another possible explanation of muscle memory concerns certain changes in your muscles that regular training may produce. Your muscles may adapt in two ways that could translate into faster gains during retraining. First, you may be able to increase the capillary bed surrounding muscle cells, creating a greater blood supply to the working muscle. If this happens, and many scientists believe it does, you would then be able to enhance the nutrient (glucose, branch-chain amino acids, etc.) availability to the muscle cell. Also, you might remove the waste products of repeated muscular work and energy production (lactic acid, heat hydrogen ions, etc.) at a faster rate. Since these waste products can limit performance, with the increased capillary bed, you would be in a position to train harder and longer.

 

So which workout is best for size? Close-Grip Bench Press, Dips, and Lying Tricep Extensions. They all let you move heavy weights. My #1 pick is the close-grip bench press because I can feel it the most on my triceps. The Close-Grip is also excellent in building strength. For close-grip bench press, put your hands 6-7 inches apart on the barbell so it focuses on your triceps. For lying tricep extension, use an EZ bar, and hold the bar using the closer grip. Pick 2 out of the 3 workouts to do for bulking up your triceps. Doing all 3 will most likely lead to overtraining, which is very bad for muscle development.

Mass And Muscle Definition Combo

Mass And Muscle Definition Combo
By [http://ezinearticles.com/?expert=Kai_Lo]Kai Lo

I know a lot of you want to bulk up, and at the same time you don't want to be a huge, shapeless figure. Without any muscle definition, you will look like a giant powerlifter. What you can do is split your workouts to one heavy day and one light day. For instance, you can do your 5 sets of 5 reps flat benching on Monday for mass and strength, and then do 10+ reps per set of dumbbell flyes and cable flyes on Thursday for definition.

Here is a good routine for getting mass and muscle definition at the same time:

Monday


Superset

Flat Bench - 5 sets of 5 reps / 90 seconds rest

Bent-over Barbell Row - 5 sets of 6-8 reps / 90 seconds rest


Superset

Lying Triceps Extension - 3 sets of 8-10 reps / 60 seconds rest

Barbell Bicep Curls - 3 sets of 8-10 reps / 60 seconds rest


Twisting Crunches - 3 sets of 20 reps / 45 seconds rest


Tuesday


Barbell Squat - 5 sets of 5 reps / 120 seconds rest


Dumbbell Step-ups - 3 sets of 10 reps (2 steps = 1 rep) / 60 seconds rest


Superset

Reverse Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Sitting Calve Raises - 3 sets of 20 reps / 30 seconds rest


Wednesday


Military Shoulder Press - 4 sets of 6-8 reps / 60 seconds rest


Barbell Upright Rows - 3 sets of 8-10 reps / 60 seconds rest


Superset

Barbell Shrugs - 3 sets of 8-10 reps / 30 seconds rest

Hanging Knee Raises - 3 sets till failure / 30 seconds rest


Thursday


Deadlift - 4 sets of 5 reps / 150 seconds rest


Superset

Pullups - 3 sets of 8-10 reps / 45 seconds rest

Dumbbell Flyes - 3 sets of 12-15 reps / 45 seconds rest


Superset

Seated Wide-Grip Rows - 3 sets of 10-12 reps / no rest

Incline Push-ups - 3 sets of 20 reps / no rest


Friday


Superset

Lunges - 3 sets of 10-12 reps (alternate legs) / 30 seconds rest

Bent-over Lateral Raises - 3 sets of 10-12 reps / 30 seconds rest


Superset

Cable Tricep Extension - 3 sets of 12-15 reps / 30 seconds rest

Supinating Dumbbell Curls - 3 sets of 12-15 reps / 30 seconds rest


Superset

Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Seated Calve Raises - 3 sets of 20 reps / 30 seconds rest


Twisting Crunches - 3 sets of 20 reps / 45 seconds rest


You can put a rest day in between any of those. I recommend resting Thursday and do Thursday and Friday's workouts on Friday and Saturday. Stick cardio into your rest days.

Kai L.

For tips on bulking up / cardio / diet / workouts / and motivation go to my fitness blog - http://chinesemuscles.blogspot.com

Article Source: http://EzineArticles.com/?expert=Kai_Lo http://EzineArticles.com/?Mass-And-Muscle-Definition-Combo&id=770050

Why Speeding Up Your Metabolism Is So Important For Bodybuilders

Why Speeding Up Your Metabolism Is So Important For Bodybuilders
By [http://ezinearticles.com/?expert=Terry_Edwards]Terry Edwards

There is no doubt that your metabolism affects your weight as well as your efforts in bodybuilding. Being able to speed up your metabolism is important in losing weight and strengthening your body. One of the best ways of speeding up your metabolic rate is through increasing your levels of protein. Numerous studies have proven this out. Here are some facts and tips in understanding how eating more protein can be so beneficial to increased muscles.

While most all of the numerous studies that have been done all have varying opinions on how protein affects muscle mass and how much protein it takes to gain more mass, one thing researchers can agree on is the fact that more protein helps decrease appetite. In turn, this leads to helping regulate body weight.

In fact, one study done in 2003 showed that protein gives your body a much more fuller feeling after eating than it does with eating a lot of carbs and fats. This is not only in the short term, but long term as well.

At the same time, eating foods that contain protein will also help in burning off fat and most importantly, keeping it off. This is due in part to what is termed dietary thermogenesis.

Yes, lowering your intake of calories is important in losing fat, but it is not the only thing. Researchers have proven out what most bodybuilders already know; protein levels have a major role in shaping your body. Protein will help you lose fat and also prevent it from returning.

If you have seen the bodybuilding and nutrition program called Burn the Fat, Feed the Muscle, then you know how important of a role protein plays in bodybuilding and building increased muscle mass. It's an excellent source that lays it all out in an easy to understand system.

How much protein will give you better results? The studies that were done on increasing protein showed that increasing your levels of protein by only 30 grams a day helped to produce such positive results. Compare that to the protein levels of what many bodybuilders consume, which can be up to 40%-50% of their total calories.

What's the bottom line here? By taking out some of your carbohydrates from your daily diet and replacing them with more protein, even as little as 30-40 grams, then you will notice a big change in reducing fat and building more muscle mass. And isn't that the goal anyway?

By the way, you can find out more about [http://www.bodybuildinga-z.com/Speeding_Up_Your_Metabolism.html]Speeding Up Your Metabolism For Bodybuilding as well as much more information on everything to do with bodybuilding at http://www.BodyBuildingA-Z.com

Article Source: http://EzineArticles.com/?expert=Terry_Edwards http://EzineArticles.com/?Why-Speeding-Up-Your-Metabolism-Is-So-Important-For-Bodybuilders&id=771722

Gain Weight And Muscle Mass - Quick Tips

Gain Weight And Muscle Mass - Quick Tips
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

So you're visiting the gym, struggling to stack on those healthy pounds. Good job! This is probably the best ways to gain weight. You're slowly building muscle mass and body strength. There aren't  any downsides to this new regimen. But, it's not stopping there. At this point you're probably over-slim for a few possible reasons. One is genetics. It could run in your gene pool. Then it could be your metabolism. If your's is high, then it's a bit hard to keep up with. Finally, you just may not be eating enough or the right foods.

Here's the truth; to gain mass, you have to consume more calories than your body can burn. Along with lifting weights, this is one of the best ways to gain weight in a healthy way. Now all you need is a healthy diet and great supplements. I recommend you to have three low saturated fat, high protein meals each day. You need protein and carbs for energy and muscle repair. On top of this, you should add three supplements per day. Try whey protein powder. This is a great way to get the protein you need for building lean mass. You can mix it with skim milk, juice or water to make a quick shake.

Oh, and don't forget to take daily those multivitamins. Your body will crave all the nutrients it can get for recuperation from weight training. This puts you at six meals per day. Therefore you shouldn't be paying attention to the standard daily nutrition recommendations. It doesn't apply to you when you're tackling ways to gain weight.

To eat anything and everything is NOT a good plan. This may have been one of the best ways to gain weight in the past, but now we know better. Look for organic foods and healthy supplements. Try to avoid high levels of fat, sugar and sodium. You'll be packing on the muscle in no time.

If you want to find out more tips on getting from Skinny to Bulk visit me on my web page - http://howtogainweightandbuildmescle.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Jack_A_Black http://EzineArticles.com/?Gain-Weight-And-Muscle-Mass---Quick-Tips&id=770593

Effective Bodybuilding Neck Exercises

Effective Bodybuilding Neck Exercises
By [http://ezinearticles.com/?expert=Edwin_A]Edwin A

New bodybuilders very often overlook bodybuilding neck exercises. Others however, include neck exercises only at the end of a workout session and consider it to be of lower priority. They concentrated on building the abdominals, chest, biceps and shoulders to get the nice v-shaped sculptured look. However, their overall appearance does not look balanced, as the neck is "pencil-thin". The neck is the most neglected muscle.

In clothing, a bodybuilder with a thin neck cannot be differentiated from a non-bodybuilder. A thick neck proudly announces that you have rippling muscles beneath the clothing. When you work on your neck muscles, other muscles such as the traps and back muscles are affected, which help contribute towards a more symmetric look from the back and front.

Isometric and head-harness exercises can build and strengthen the neck muscles.  In a standing position, with your right hand on your head, contract your neck muscles and push your head to the right, and hold and resist for 15 seconds. Repeat a few times and then with the left hand. Next, with body hands behind your head, try to move your head back, hold and resist for 15 seconds.

Attach a suitable weight to the head harness. With your hands on your leg and when seated, raise your head in a semi-circular motion, as far as you can.

Another exercise is to lie down on edge of the bench, hold a flat barbell weight at your forehead with your hand, and raise your head in a semi-circle motion, as far as you can. Next, return to the original position and repeat a few times. Repeat, with your stomach on the bench and with the weight held at the back of your head.

The shrug is also another effective neck exercise to build the trapezius region and back of the neck.  With a dumbbell in each hand, perform the shrug by moving your shoulder upwards.

Bodybuilding neck exercises should be included into your workouts. It is best to allocate a separate day to work on the neck muscles.

For FREE e-book on bodybuilding and bodybuilding info, please visit the blog at: http://bodybuildingworkout.nichinfo.com and at [http://bodybuildingworkout.nichinfo.com/muscle.php ]6-Pack Abs

Article Source: http://EzineArticles.com/?expert=Edwin_A http://EzineArticles.com/?Effective-Bodybuilding-Neck-Exercises&id=769819

Tehnorati Claim Post For Sean Nalewanyj's Program On Muscle Building

Technorati Profile. This is my post for the technorati claim on this blog. This blog is about Sean Nalewanyj's book on The Truth About Building The Muscle. It also provides reviews on matching bodybuilding programs and how do they compare with Sean Nalewanyj's Program. I hope you find useful.

Review of Sean Nalewanyj's Program

This blog is about the body building programs and specifically his ebook "The Truth About Building The Muscles". The blog provides unbiased review of his muscle building program and also provides an opportunity for the actual users to make a contribution by voting out their choices.

Articles By Sean Nalewanyj: Why Inadequate Rest Between Sets

Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the “start” button to begin counting down backwards from 2 minutes.

Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.

He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.

*Beep*

2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.

He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.

Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.

By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.

Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.

In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.

Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.

Throw out your stopwatch and forget about looking at the clock.

You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.

The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.

A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.

Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.

What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to visit my website below for exclusive details. Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all...



www.musclegaintruth.com - Official Website of Sean Nalewanyj

The above article has been contributed by Sean Nalewanyj

Sean Nalewanyj 's Article On Mental Technique

 

8 Sure-Fire Mental Techniques For Blocking Out Training Discomfort

- Sean Nalewanyj

Let’s face it; intense weight training is no easy task. It’s no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym.

This is one of the biggest reasons why most people don’t see the muscle-building results they desire; they just plain don’t train hard enough. And why don’t they? Here’s why…

It’s painful. It’s uncomfortable. It’s downright gut wrenching.

Too bad, so sad, my friend, because if you want real muscle gains then you’ll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym.

Luckily there are a few special techniques you can use to “mentally numb” these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think you’ll be pleased with the results:

1) Life-Threatening Situations - In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight. For example, when performing chin-ups you could pretend that you are hanging from a cliff, or while deadlifting you could imagine that you are rescuing someone who is trapped underneath a car.

2) Magnetic Force - Pretend that the weights you are using are powerful magnets that are being attracted in the opposite direction. If you're performing a bench press, imagine that the bar is a magnet being attracted to the ceiling.

3) Envision Your Muscles - Remember that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from your body. While performing your sets, visualize what is happening inside of your muscle tissue. Imagine the fibers tearing and being engorged with blood and nutrients and realize that these processes will equate to muscular growth.

4) Have Someone Watch You - I'm not talking about using a spotter here, I'm simply talking about having a friend or training partner watch you perform your set. We usually tend to push ourselves harder when we know that someone is watching.

5) Positive/Negative Force - For pushing exercises, imagine that you are moving something negative away from yourself. You can associate anything with this: someone you don't like, a negative emotion or something material. For pulling exercises, imagine that you are bringing something positive towards yourself. It could be money, someone you love or a positive feeling.

6) Set Ridiculous Goals - If you need to perform 7 reps on a given set, imagine that your goal is to perform 100. Don't just tell yourself this; believe it. As you begin to perform your set, truly convince yourself that you will perform 100 reps.

7) Close Your Eyes - This should only be applied on certain exercises that are very simple to perform. You definitely wouldn't want to employ this technique when squatting or deadlifting. On other, simpler exercises, try closing your eyes. This will block out all of your visual stimuli and will allow you to focus 100% on performing the exercise.

8) Pretend It's Someone Else's Pain - Training to failure is physically discomforting. While you are approaching muscular failure, pretend that the pain you are experiencing is also being felt by someone that you dislike. The harder you push, the more pain you will transfer to them. It may seem like a cold-blooded technique, but it works.

If you're ready to put these techniques to use in the gym, click the link below and visit my website. I'll teach you several more of these psychological strategies and will provide you with a step-by-step workout plan that you can follow...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

VISIT

http://www.MuscleGainTruth.com/