STEROIDS - Let s Continue to Beat this Dead Horse! Anyone else looking to beat this horse??? Still on the steroids debate. Still… on… the… steroids… debate. They’re ILLEGAL!!!!!! Doesn’t anyone understand this fact! ILLEGAL! As in, jail time, fines, suspensions, community service, ILLEGAL. Not allowable! So why is Major League Baseball going around and around with this subject STILL!?! Rafael Palmeiro tested positive for use and the debate about the record books came up…again! Quoted in the article I recently read was Gaylord Perry who threw baseballs with Vaseline on them back in the early 60’s through 80’s and Norm Cash who admittedly corked his bat back in 1961 to hit .361, 41 HR’s, and 132 RBI’s. Now let’s see, last time I checked the laws of my local county, state, and federal municipalities, NO WHERE did it say I could go to jail or be brought up on charges for sticking cork inside of a bat or putting Vaseline on any set of bat or balls that I own….(we’ll leave this comment open for our amusement.) Recently, the committee chairperson of the Society for American Baseball Research was quoted as saying, “We’re not moralists”. However, do you not hold some level of moral obligation to saying that an ILLEGAL act that directly and actually affects the outcomes of these games does not cross the line? Not even a little? What about throwing a game by betting on the outcome? Remember the memorable days of “Shoeless” Joe Jackson. What if that had been, statistically speaking, the greatest game ever played? What if it was a no-hitter or was known as the game with the most runs scored? Could anyone in good conscience leave this game in the record books as the benchmark to beat? Could any of the athletes today possibly stomach the idea of playing the all time greatest game without cheating and be second to a thrown game? Would the thrown game be the rightful owner of “The Greatest Game Ever Played”? Here’s a question to begin arguing about? Mark McGuire. How does a Big Mac with a side order of Lies sound to you? To Congress and in front of almighty God himself, Mr. Mc chose not to “…speak about the past”. Why? Does it have anything to do with your steroid use to claim, at that time, the all time Home-Run record? Is the use of an ILLEGAL substance enough to cross the line into an area of morality? Maybe the committee would take a little time to ponder ‘that’ consideration. Yes, it’s only baseball. But, it is the backbone of an American tradition. Maybe we should say that lemon meringue is more American then Grandma’s Apple. Maybe Orange, White, and Blue would look better on the Flag. Maybe SuperBowl Sunday is just ‘any ol’ Sunday’. Whatever. The bottom line is this. Our life is governed by our weighing the differences between what is right and wrong, good or bad, left or right. Perhaps Baseball can take a look at itself and say that if you’re: 1.) A cheater 2.) A liar or 3.) Decide to use an ILLEGAL substance like a steroid to benefit your name amongst the many who tried their damndest to become a true marker of the records, you DO NOT belong in the book of records. The only book we’ll make sure to remember you in will be the one with the fingerprints. Did I mention that steroids were ILLEGAL??? Phil Sottile, the director and owner of Intelligent Fitness/Athlete’s Edge, has 15 years of experience in the health club industry having pioneered two previous fitness companies (one taken to IPO) and owned his own fitness centers. He has co-hosted his own broadcast of INTELLIGENT FITNESS on 105.3FM and 540AM Radio, has appeared on NEWS12 LONG ISLAND as “Personal Trainer to Long Island’s Kids” and has been reported on by several local magazines, newspapers, and bodybuilding periodicals. Additionally, he is a drug-free bodybuilding competitor and at 29, was the youngest Promoter of two popularly growing bodybuilding shows, The INBF Natural Long Island Experience and All Natural Revolution.

Legendary coach Vince Gironda referred this as muscle confusion - A technique to counteract the cessation of growth that occurs when muscles adapt to the training demands placed upon them. To keep the body growing and getting stronger, a bodybuilder needs to vary his/her sets, reps, rest, weight used and exercise angles during each workout. However most people know this technique as “Periodization”. “Periodization” is the term most people use when describing a method of training that varies its principles. It find its roots in the premise that the body attempts to adapt to any form of stress, so it s important to “mix up” in a manner that leaves your body guessing on what is about to come. This keeps the muscle off guard and as a result what you get is much more muscle growth. Not only does it changes your workout routine but importantly, it changes your mindset to by bringing in a new routine. Effectively it refreshes both your muscle growth and mind set. By attempting what your body is not prepared for, you allow your creativity to come into play and design some new routines. This invigorates your mind and body for a better and more intense workout. The idea is that your routine should not be treated as a routine mundane job, its like a nine to five job with no challenge. It may work for some but it puts most of the people out of focus and inspiration. You need to bring some life to it. Add a twist now and then and you will see amazingly positive results. When it comes to bodybuilding, two principles apply all the time. One: Anything you do will definitely work for some time. Two: Nothing works forever. Change is the key, the bigger set of exercises you have the more variation can you bring in your workout subset. Currently if you look on Internet there are really few courses that are based on the principles of periodization. Most of the courses are based only on High Intensity Technique like the Sean Nalewanyj s muscle gain truth program. However, Vince Delmonte s bodybuilding program - No nonsense muscle building is an exception. It is a really well designed bodybuilding program that has periodization as the basic approach. Here you are looking for further information on bodybuilding programs . Nick K

With the recent release of the Mitchell Report, performance enhancing drugs in sports are the headline of the season. While most people think they understand this topic on a basic level (put needle in butt, become magically stronger, Tarzan hit ball far), we re going to look at the issue in further detail. First, any drug, performance-enhancing or not, can be dangerous and even deadly, given that 2 of the players named in the Mitchell Report, Steve Bechler and Ken Caminiti, are, in fact, dead. History of Steroids and Performance-Enhancing Drugs Steroids were used heavily in the Olympics, particularly by the Germans and Russians, as far back as the 1950 s. A doctor by the name of John Ziegler is thought to have been the first to synthesize a performance enhancing drug in the U.S. in 1959. These new “wonder drugs” quickly spread throughout the country among bodybuilders, eventually making their way into professional sports like the NFL. How Do They Work? Every drug is different, but one thing is clear: You still have to put in the hard work and training effort to get results. As Gary Gaffney, M.D., associate professor at the University of Iowa s College of Medicine, says, “[Performance enhancing drugs are] going to pay off most for the person with a tremendous amount of talent-you can give me all the steroids and HGH in the world, and I ll never dunk a basketball.” Many steroids shorten recovery time, allowing an athlete to train harder and longer than he could without them. What is HGH? Human growth hormone is usually used to help older people and/or accident victims regain lost muscle and necessary abilities to function and live their life. Athletes, who are already usually in great physical shape, use HGH to spur even faster and greater muscle growth. But as with any drug, there are several side effects of human growth hormone: Increased growth of existing tumors Rise in blood pressure Retained fluid Body aches, specifically joint-related pains Potentially habit-forming As you can see, steroids, HGH, and all performance enhancing drugs can be dangerous in the wrong hands, and players may be trading years of their life for bigger biceps today. Instead of turning to performance enhancing drugs in sports , why not learn to build a stronger, healthier mind and body at http://www.fitbuff.com

I know what many of you are thinking reading the title of this article. I also thought the same once. It cannot be done! Attaining a stronger, visible, set of abdominal muscles has always been a common goal in people’s fitness training programmes and yet, paradoxically, many (most) of these people never actually achieve this goal. Being involved in the fitness industry I see the same problem over and over again. The problem can be spelled out like this. M-A-C-H-I-N-E-S! Now, while there is nothing innately wrong with abdominal equipment, it does bring with it a whole host of potential problems. One of the most prominent is that people simply do not use the equipment correctly. Another is that they erroneously believe that somehow the machine will do half the job for them! A third problem is that to some extent abdominal cradles, and the assortment of similar cradle designs, are essentially lifting your head for you thus eliminating the need for that much effort. There is a way to work the abdominal region however that requires little movement, but that is highly effective, as the emphasis is purely on you to put in the effort without a machine in sight! This method involves the use of deep focused breathing whilst squeezing (with varying degrees of intensity) your abdominal muscle. To some it seems too simple and yet, performed daily and with gusto, it is a wonderfully natural and invigorating exercise that promotes tighter abdominals and, as an added bonus, aids in strengthening the internal organs. Try the basic exercise below each day for the next week and feel the benefits. 1. Stand (or sit) comfortably. 2. Inhale into your belly (not your chest) and feel it expand. 3. Once full with air, being your exhale, and squeeze your abdominals at the same time. 4. Do not rush this exhalation. It should be smooth with no impediments. A good way to perform this exhale is through pursed lips. 5. Repeat at least ten times. Note – Do not squeeze and try to force the air out while holding the breath. Breathing exercises such as this may be dangerous. Ideally, perform where fresh air is circulating. Having experienced this you should be feeling great! Your abdominals will have been exercised, you will have breathed deeply, and energised yourself in as little as ten breaths! It is worth saying that you should not utilise one hundred percent muscular contraction in your first attempts at working your midsection this way. It may lead to injury. Instead, focus on incrementally adding tension as you become more proficient at it. There are many other methods for working the midsection that one can do without machine based, or standard movements, but as a start the above exercise should provide you with food for thought on how one can get a great core workout in without having to wait in line at the gym for the abdominal cradles to be free! Have at it! © Tim Webb 2005 Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site http://www.breathforsuccess.com/ offers a product that provides deep breathing exercises for invigorating yourself, relaxing, and highlights how your breath can be tied in with your goals to move you towards them in record time!

Water Is Critical In Bodybuilding - But Are You Drinking The Right Type? Water is an absolute necessity in any fitness program. This is especially true for bodybuilding or any other high physically demanding activity. The mushrooming multi-billion dollar bottled water industry is evidence of our growing awareness of the need to hydrate during physical activity. Everywhere you look people are walking around with bottled water. Often it is designer water with added electrolytes, carbohydrates or other additives. Do you need the extras or would plain old water be good enough? To answer this question we need to first take look at the role of water in the body. There is no doubt that we need to continually hydrate. Your body is about 80% water and it goes into stress rapidly if you dehydrate. You can live for weeks without food but for only several days without water. Water is required for every process that takes place in the body. No mater how much protein you eat, your system cannot break it down into amino acids without water. Without enough water, your body simply cannot utilize all of the nutrients you consume. In addition to water s role in digestion, it also protects and lubricates your joints. It acts as a cushion to absorb shock. Water is also required for the fluid that lubricates the sheath surrounding and protecting the tendons. Without water, your joints and muscles would “freeze up” just like any precision machine without lubrication. Even without exercise you need water to replace normal perspiration and water passed as waste. If you are working out and engaged in a serious muscle building program, chances are that you are not taking in as much as you need. Most people tend to under estimate their water consumption. We used to think that drinking 8 X 8 ounce glasses of water a day (64 ounces) was enough. Now we know that unless you are a small person, this is way too low. In a fitness program, we recommend you consume .6 ounces of water per day for each pound of body weight. That amounts to 90 ounces if you weigh 150 lbs and 120 ounces if you weigh 200 lbs. This might seem like a lot of water but just think what a piece of jerky looks like. That is lean muscle that has dehydrated. Keep a few water bottles with you all the time so no matter where you are, you can keep hydrated and not end up feeling like the jerky. There is little doubt that we need plenty of water. But, do we need a designer water or a sports drink or is plain old water good enough? There has been plenty written about this and many millions spent on advertising various waters but a lot of it is just marketing. As far as purity goes, government tests have shown that plain tap water from most utility districts is just as pure, if not more so, than many bottled waters. Sports drinks are “enhanced” with electrolytes and other ingredients. Some of the “extras” you may not want or need. Electrolyte balance is important, but do we need to consume electrolytes in a sports drink? Changes in the levels of our electrolytes often occur when body water levels change. Calcium, carbonate, chloride,sodium, magnesium, phosphate, and potassium, are the main electrolytes in the blood. Of these, the three that normally cause problems with changing levels are calcium, potassium and sodium. Calcium Low calcium levels usually result from an infection in the blood or body tissues which develops suddenly. They can also be the result of a vitamin D deficiency or if the parathyroid glands located in the neck have been damaged or removed. Potassium Low potassium levels are usually the result of diarrhea, long term vomiting or using a diuretic. The caffeine found in some energy drinks can actually act as a diuretic and dry you out. This is just the opposite of what we want water to do. Sodium Sodium is depleted in perspiration. Sodium levels may also decrease when you drink a lot of water without consuming enough sodium. With the exception of sodium, electrolyte levels are normally maintained in balance through a healthy diet. Adding a pinch of salt to your bottle of tap water will fix that. In summary, you do need to include good quantities of water in any fitness program. But the water need not be an expensive designer water or sports drink. There is nothing quite as refreshing as a drink of cold, pure water. Add a pinch of salt for balance. About The Author Gerry Marsh is a Self-Improvement author and hosts several web sites which include reviews of top programs in all areas of self-improvement. To learn how to build massive muscle in the shortest time, visit his website.

As an expert and someone that has been in the community of fitness and bodybuilding for many years, I ve seen people start diets and fail after 3 weeks even when they did lose 5 pounds the first week on their diet. Here are some facts about weight loss that you should know if you dare attempt to start a diet on your own. If done incorrectly can cause serious rebound effects. First week of initial Weight Loss is all water and glycogen — Not Fat. Second week of Weight Loss is water glycogen and muscle — Not Fat. Diets are a temporary solution to weight loss. Your body adapts to your diet within 3-4 weeks. There are different types of metabolisms and the diet that you are currently on might work against your metabolism. This is VERY common. Healthy Fat Loss on diet alone does NOT work. Beware of Diet pills, if it s not a drug it will NOT work. If it is a drug, it will NOT work without proper nutrition and exercise, however caution must be used as the fat loss will only be temporary once you come off the drug. Losing 15 pounds does not mean you lost 15 pounds of fat (adipose tissue). Fat burning should be part of the weight loss process if done correctly. A nutrition plan and exercise work best for ultimate fat loss. Losing fat greatly improves life expectancy, physical and mental well-being. The true goal behind weight loss is FAT LOSS. You want to lose weight from FAT which is mainly adipose tissue. Weight Loss is a generic term for losing unwanted scale weight. If your not losing fat, your losing water, glycogen and muscle. These are three of the most important things your body needs to stay healthy and function. No wonder people that go on so called diets feel like worse than when they started, see no beneficial results and don t meet their long term goals. This can easily be solved by hiring an expert. With an expert, your obstacles and goals will be concretely defined on paper and you are guaranteed a success plan to losing fat for good. Robert Lagana http://www.laganafitness.com Rob Lagana has competed in numerous bodybuilding competitions and is a multi-title winner. He currently holds the 2006 Mr. Canada Natural Bodybuilding title in the NFSO & IFSB. Along with experience, Lagana Fitness provides the ultimate pathway to achieving your cosmetic, health and wellness goals. Lagana Fitness offers unique motivational, bodybuilding and fitness tips with free subscription to his newsletter.

How do you know that the bodybuilding routines stated in any type of program really works? And how do you choose the most effective bodybuilding routine? Below is a simple guide for you to choose the bodybuilding routine that suits you best. The topmost standard in choosing the right bodybuilding routine for you is to see whether or not the program has been tested. A good and well thought out bodybuilding routine discusses all of the following key factors: Goals, training loads, progress monitoring, and recovery periods. In a bodybuilding routine, the just do it and see attitude will not likely drive any major results. What a bodybuilding routine needs is program that allows progressive training. Guidance on changing your workout loads and periodic progress monitoring is essential to know if the bodybuilding routine you have is working. Now often, in bodybuilding routines, recovery periods are frequently overlooked. Keep in mind that it is just as important as working out and performing your bodybuilding routine exercises. Your bodybuilding routine plan should cover rest on a regular basis and across the training phases. A good bodybuilding routine is one that specifies its target population, age, training level, and effective duration. Different people have specific needs in a bodybuilding routine. Some bodybuilding routines might be too taxing for teenagers who have smaller and less developed muscles. The same thing applies in the training level of a bodybuilding routine. You do not want to train under a bodybuilding routine for novices when you have a bodybuilding veteran of 10 years. So if you are serious about achieving your ultimate bodybuilding potential, the guide above should give you a better idea in what to look for in bodybuilding routines. The first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves. You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. Below are a few more bodybuilding fitness tips to get you going: To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely. Bodybuilding fitness means going to the gym on a regular basis, adapting strenuous exercise routines, and tearing up muscles here and there as a result. But all that pain and discomfort is what makes bodybuilding fitness work for you. Change your diet is one of the most important keys to success. Drink more water to optimize muscle volume. Limit your salt intake. Sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you have always wanted and remember to do a body full workout. Learn more about Body Building http://www.health-fitness-lifestyle.com/sp/beginner-body-building.html Steve has been busy searching out the best and most useful eBooks available on the internet today. But not just any old subject or any old book! He made it his mission to seek out the highest quality eBooks on issues which can affect us at any time in our lives. Did you find our tips useful? Then you ll see, that all it takes is a few small changes and a bit of secret knowledge to live a healthier life - without giving up all the good stuff. More info can be found at http://www.health-fitness-lifestyle.com Dont forget to sign up to our Free daily eGuides

How to build big muscles is the question on the mind of just about every would be bodybuilder, especially when we are starting out. The trouble is that you can find so much conflicting information out there that it s hard to know where to turn or what to do. Check out the rest of this article to find out how to build big muscles. Step 1 Unless you have an extremely physical day job or something like that in your life, the chances are that to build up your muscles you are going to need to get into some kind of regular weight training regimen. There s no known method how to build big muscles without some kind of resistance. This is not as time consuming and tiring as it seems, and once you get started you ll find that within a few weeks your workout is automatic. Step 2 Don t let yourself plateau. When you first start working out, over the course of the first few weeks you ll find you get a whole lot stronger than you were. This is due to dormant muscle fibers being awoken by the vigorous stimulation. A lot of people get to this stage when they first find out how to build big muscles, but then stop challenging themselves with the amount of weight they are lifting. If you don t lift enough, you ll barely see any gains at all, so make sure you increase the weight as you get stronger. Step 3 Remember the golden rule - if you want to know how to build big muscles, lift heavy weights with low reps, and if you want to add definition and tone to the muscle you have, lighter weights and more reps are the key. Just remember, next time you are at the gym and you see people sweating over doing 15-20 reps, it may seem tough but it won t make them any bigger. Step 4 Add some variety. The human body is perfectly evolved, and so you ll find that the same exercises all the time are less strenuous for you, so you get less gain. This can really trouble your quest to learn how to build big muscles. This is due to certain parts of each muscle becoming stronger and thus able to deal with things more efficiently. To combat this, mix it up a little, rotate your routine every few weeks so you can keep it all fresh and keep your muscles guessing. So there you are, that s how to build big muscles in a nutshell. The tips are aimed at someone just starting out, but these principles will always apply to any kind of strength training. Click the links below for some more tips. CLICK HERE to get your free review of the best workout plans - they ll have you ripped and with single digit body fat in no time - it s right here, and it s fast and easy CLICK HERE for the best resources on the net for teaching how to burn fat right off your body- Not only that but you ll also learn how to get more gains in less time and what foods are REALLY good for building muscle Brian Waters is webmaster at http://www.MusclebuilderReview.com

This vibration (GD-LE-017) machines is a powerful machine and the engine can work 2000 hours continuously without any problems. So, it was usually used in fitness clup,in hospitals and rehabilitation gyms, training centers etc. This vibration machines was issued in early of last year by our company specialized in producing fitness vibration equipments. In a past year,it has been met with a great favour in Europe market and gradual extend to North American market at the end of last year. Now, the market is advancing as you expect. Just stand on the machine and take about 10 minutes every day when you watch TV or listen to the music and then you will improve muscle strength and performance, flexibility and range of motion, enhance critical blood flow throughout the body and to expedite the recovery and regeneration of damaged tissue. Vibration machine is just so simple and easy.You need not to occupy too more time from your busy day, Just 10 minutes a day. Gentleman can have a strong and handsome body, ladies can have an attractive stature by using. you will have health, beauty and confidence once you have it. Because of easiness in operation,it can be used by anyone regardless of age or sex. In particular, it is suitable for the people who cannot find the time to exercise. Whole body vibration theory was originated from the concept of human body movement under earth gravity and was developed by Russian space scientists and was used to combat the effects of micro-gravity on cosmonauts and to enhance the performance of the Russian Ballet and Olympic competitors. Many Researches suggest Vibration Technology may increase the production of regenerative and repair hormones, improve blood circulation, strengthen bone tissue, improve lymph drainage and increase basal metabolic rate. Oscillating platforms may support skeletal realignment. Today, using vibration therapy, scientists are documenting positive changes in bone density, cerebral palsy, Parkinson s disease, arthritis, multiple sclerosis, emphysema, stroke recovery and varicose veins. If you are interested in vibration technology or our vibration machines,kindly visit http://www.bstie.com You will have many choices you are looking for. BST INDUSTRIAL CO.,LTD http://www.bstie.com

Tridenosen H is fast becoming popular with many bodybuilders. Due to its positive results that can be gained in as early as three weeks, more and more people are showing interest in this product. Here are its benefits and how it makes your build more enhanced. Tridenosen H is not an anabolic steroid as it does not perform anabolic actions by synthetically controlling hormones. But in spite of that, Tridenosen H allows a bodybuilder to go through the same effects experienced with other popular brands. Another Tridenosen H property is that it is thermogenic and causes a person to appear slender and with a striated look. It also gives the appearance of muscle fullness, thanks to its nitrogen retention properties. Tridenosen H also brings about a profound effect on protein synthesis, wherein users are able to turn over protein much more speedily, as with traditional anabolic steroids. The advantage that Tridenosen H has over the others is that it has no androgen related side effects. The main component in Tridenosen H is adenosine 5’-triphosphate (ATP). ATP is the source of pure cellular energy. When a bodybuilder has high ATP levels, he can practically train all day, yet recover quickly. Here are some of the ways that Tridenosen H works to provide you with a superior build. Activation of inactive muscle fibers - With the high levels of ATP that can be obtained from Tridenosen H, deeply-located latent muscle fibers that have never been engaged before will be activated. This activation will lead to the adaptation and growth of muscle fibers. Protein synthesis is triggered - This action, which is brought about by the increased activity of the messenger ribonucleic acid (MRNA), is comparable to those of prescription steroids, but minus the hormonal manipulation. Protein synthesis is influenced by the levels of the ATP component in Tridenosen H. When ATP levels are lowered by exercise, there is a 50 percent less capability to synthesize proteins. Enhanced endocrine performance - With the help of Tridenosen H, every single cell in the body benefits from the cellular energy provided by the ATP component. This benefit extends to the hypothalamus and pituitary glands, which are essential in the release of natural testosterone and growth hormones. Increased capillarization - Since Tridenosen H causes an increase in ATP production, it can trigger a response called capillarization. This occurrence causes an increase in the number of capillaries that transport blood to the muscles, causing them to grow through increased blood volume. Visit Better Body for more information about Body Building and Body Building Products

As a competitive bodybuilder, I know the importance of water. Bodybuilders manipulate the levels of water our bodies retain and use on purpose. As an expert, I understand the effects of dehydration and the benefits of proper water consumption. The focus of the article is to make you aware of signs of dehydration and get you to drink more water to improve your health and performance. On average an individual should drink about 96 ounces or 3 quartz of water a day. Those on a fat loss program should drink 8 ounces more for every 25 pounds they carry above their ideal weight. The benefits of drinking the proper amounts of water: Increased Metabolic Function Decreased Fluid Retention Body Temperature Regulation Improves Blood Volume is Maintained Liver and Endocrine Gland functions are improved Lipid (Fat) is better used for energy A fluid Loss of even two percent of body weight will have negative effects on circulatory functions and performance levels. The effects of water dehydration can cause: Decreased work performance Sodium retention (water retention) Decreased sweat rate Increased core temperature Decreased blood pressure Decreased blood volume Decreased blood flow to the skin Decreased cardiac output Flu like symptoms Irregular bowel movements Headaches Loss in strength Plateau in diet or exercise Water Drinking Guidelines: If someone is on a low-carb diet, dehydration can occur faster. Drink 24 oz. extra. Don t gulp too much water at once. This will have a diuretic effect. Limit your water intake to no more than 12 oz. in one big gulp. Distilled water is not a good choice, since this flushes minerals out of your body at a faster level and can cause more problems. Use filtered tap water or spring water. If you live in a city like Ottawa, Ontario, the tap water is perfectly fine. Consume 16 oz. of water two hours prior to exercise. An additional 8-16 oz. is needed in hot weather. Drink 20-40 oz. of water for every hour of exercise. Fluids should be cold The Goal is to replace sweat and urine losses As you can see, dehydration is not good and most people base their levels of hydration on whether they are thirsty. Thirst alone is a poor indicator. Be aware of your water intake and your general health and fitness will improve. Robert Lagana http://www.laganafitness.com Robert Lagana has been weight training and helping people for over 16 years. He has competed in numerous bodybuilding competitions and is a multi-title winner. He currently holds the 2006 Mr. Canada Natural Bodybuilding title in the NFSO & IFSB. Along with experience, He teaches natural muscular development as a therapeutic approach.

Best way to build muscle, like everything in the world, varies from person to person. Genetics plays a huge part in body building so what works for one person may not work for another. Check out the rest of this article to find out the best way to build muscle. Tip 1 Understand that your muscles are actually only growing when you are resting. Many people, especially those starting out have a tendency to think they have to be in the gym 24/7 to see good results. This is basic overtraining, and is a great way to hamper your own progress, and also a good way to ensure that you get niggling injuries that won t ever go away. Take it easy! There s no time limit. Tip 2 Learn to trick yourself. One of the best ways to build muscle is to be consistent. If you are having one of those days where you can t get motivated, just tell yourself to get into the gym and give it 20 minutes - chances are, once you are there you will get into it and just go on way past the 20 min mark. The trick is in getting yourself there to begin with! Tip 3 Another best way to build muscle is to make sure you lift to the point of shutdown. Shutdown is exactly what it sounds like - when your muscles just quit and you physically can t lift any more. Try and keep the reps down though, and make sure the shutdown comes from the sheer weight you are lifting, and not from doing 25 reps or something. Tip 4 Get into some supersets. Using super sets is possibly the best way to build muscle, as it makes your workouts tremendously intense, but it will actually shorten the length of them. Who doesn t want bigger gains in less time? So what is a superset? It s basically where you finish one set, and then rest for drastically shorter before you start the next set. If you are normally waiting 2 or 3 minutes between sets, trying reducing it to 30 seconds. You ll feel the different! As we said, the best way to build muscle is different for everyone, but hopefully you ve an idea of the best way to build muscle for you right now. Click the links below for more great tips. CLICK HERE to get your free review of the best workout plans - they ll have you ripped and with single digit body fat in no time - it s right here, and it s fast and easy CLICK HERE for the best resources on the net for teaching you the best way to build muscle - Not only that but you ll also learn how to get more gains in less time and what foods are REALLY good for building muscle Brian Waters is webmaster at MusclebuilderReview.com !

Ok people let s get into it! Its clear that your here reading this article as you wish to stop messing around and get down and dirt with insider info on how to get flat abs fast. No matter were you are at with your current fitness levels be it overweight, fitness trainer, bodybuilder etc these principles will take you down the right path when applied to your day to day life. The biggest component is going to come down to your currently eating - Now when i say this I m talking times between meals & what your eating. How often you eat is just as important as when you eat. To those of you that don t know already, our body is a incredible vehicle. When we have not had a meal for over a couple hours we simply begin to slow down, which then leads to our metabolism slowing right down. So first things first, diet and eating intervals. I want you to eat 5 - 6 times a day to ensure that your metabolism stays cranked. This will ensure that your burning of as much calories as possible when simple sitting down or sleeping. The next aspect of your diet is the food that you consume, we need you eating foods that will not slow down your body s natural fat burning ability. Sludgy foods like fried foods and meals with excessive amounts of cheese such as Pizza will slow your body right down. Believe it or not our body takes quiet some time to recover from such foods. One of the best ways to alter your currently eating habits is to first deal with your day to day items. If you eat white bread - get red of it now and convert to Wholegrain as a bare minimum. If you enjoy multi grain, take this option and its far better for you. We want/ fibre in a diet so non processed foods or meals that contain grains are usually very good for you. Want to know How to Get Flat Abs fast? Learn all there is to know about Diets/Workouts/Fat burning tips! Go to http://www.truthaboutabprograms.com Here you will find Ab diets, killer ab workouts and all round top notch advice for getting abs fast.

Body building can be frustrating, especially if you don´t know what you´re doing. With the right set of exercises and nutrition, you can build muscle mass relatively easy. Let me explain to you how you can gain muscle mass in 3 steps, without taking supplements or illegal drugs. 1. Lifting weights three or four times a week. It is important to keep your muscles under stress, so they can grow to handle the added stress. After your workout, resting is very important as well as good nutrition. The best scenario would be to do two upper body workouts and two lower body workouts per week. That way your muscles get the necessary rest they need. 2. Make sure you are not making the same mistake so many other people are making. One of the biggest mistakes people make is training without stretching. Ideally you should spend just as much time on stretching as you do weight lifting. Stretching prevents your muscle tissue from shortening, thus becoming weaker and you become more prone to injuries. 3. Avoiding all new supplements is a good rule. Only use supplements that have been on the market for some time, over two years at least. That way you can be sure to get the best quality supplements available. High quality multivitamin tablets, fish oil capsules, and a good protein supplement is what I use on a daily basis. Building muscle mass is easy with the right frame of mind. Anyone with the right attitude and specific routine for their needs can build muscle effectively. Remember to set your self goals and be consistent. Chris is an expert on building muscle. For more information on how to build muscle mass, visit Build Muscle Mass

Why are we concentrating on a bodybuilding routine for building back muscles? Why not, say the biceps or the chest? Let me tell you a few little known facts about the back and its surrounding area. To begin with, the back is often an ignored area with most body builders as they are starting out. After all, the glossies all seem to focus on smiling Greek gods with rippling biceps and chests. Who ever looks at the muscle mass on the small of the back? Now that is where the problem begins. Look After The Small Of Your Back Every gymnast, athlete and weight lifter who has been on the circuit for a few years knows that his performance depends greatly on how strong the small of his back is. That is where the real stress and strain of the lift, the throw and the jerk accumulates. If you ignore your back, you can probably reach only up to the first level of your body building routine. This is the place where you begin to stand out from the vast masses. But you will never reach the second level - which is when you begin to be a part of a select minority. And you may never reach the third level - when the glossies start clamoring for your shots. So if the back is so important and so little understood; what do you need to do? The most effective bodybuilding routine for building back muscles is probably the simplest. Warm up well - need we tell you that at all? Get on to the mat, lie down flat on your back. Bring your knees up. Slide a palm under the small of your back, is there a gap there? If there is, slide a small folded towel under it, don t stuff it, just enough to give it some support. Now fold your hands across your chest and using your back muscles, attempt to sit up. Do it very slowly, go up as much as you can and hold this position to a slow count of five. Come back even more slowly. Repeat ten times. As you do this routine, you will find that your back is pressing down on the towel and tending to squeeze it. If you fell that way, you are doing it right. This simple routine, repeated about three times is a great bodybuilding routine for building back muscles. It won t give you great muscle mass and rippling folds, but it will certainly ensure that you don t get hurt and do not suffer from back pain as you subject your body to greater weights and pressures. Don t Ignore The Basics A few other issues need to be brought out. While you may be burning a lot of calories, remember that if you are looking for muscle mass, you need to give your body a lot of calories back too. This has to be in the form of proteins and a balanced quantity of complex carbohydrates. You should also get away from the three square meal paradigm. You would be much better off following a six small meal routine. This reduces the strain on your digestive system and keeps your sugar levels more balanced. If you are at work, you can simply split your lunch packet into two parts and have them a couple of hours apart. This also has the advantage of keeping your body lighter for your evening routine which is where your bodybuilding routine for building back muscles will become the most effective. I hope you found this article helpful! If you would like to discover the secrets to building muscle mass , and to uncover unusual tricks on how to gain weight , then be sure to check out this website: http://www.GetAHotBodyNow.com/

One of the most effective weapons you can have if you want to achieve maximum potential in bodybuilding is your diet. In planning your bodybuilding diet it is important insure that it provides the nutrients you need to maintain a healthy lifestyle as well as supplying the body with the energy needed to complete your desired exercise program. Protein is at the head of the list required in a good bodybuilding diet. It is critical not only for building muscle but also for losing fat and for contributing to the overall health of our tissues and organs. Your diet should include 1 gram of protein for each pound of your body weight. Active bodybuilders should increase that amount to a gram and a half per day. Meat, fish, and milk are all good sources of protein. A good diet will also include large quantities of carbohydrates which are a major source of the fuel that our body uses for activity. Complex carbohydrates should be included in your diet through starches and fiber. Complex carbs include pasta, whole grain rice, and whole grain breads as well as potatoes. Don t leave out the fats! They are an important part of a good bodybuilding diet. We need fats to function correctly and efficiently. They are an energy source for the body and regulate most of our bodily processes. The key here is to include good fats and try your best to minimize the bad fats. By “good fats”, we are talking about unsaturated ones found in olive oil or flaxseed oil. A good rule to look for is that unsaturated fats are ones that remain liquid at room temperature. Saturated fats that solidify at room temperature tend to clog your arteries and lead to health problems. They should be avoided as much as possible. Animal lard and butter are examples of saturated fats. Fiber is another key ingredient in a good diet. Fiber helps your body flush out impurities on a regular basis and helps contribute to weight loss. Good sources of fiber include whole grains as well as nuts and seeds. It would be hard to include too many vegetables in your diet. They contain essential vitamins and nutrients that your body needs to operate efficiently. Fruits may be a good source of fibre and certain nutrients but should be consumed in moderation. Some fruits have a tendency to cause water retention and contribute a larger amount of sugars than you would need. An effective bodybuilding diet is one that is balanced and nutritious with the majority of your protein and carbohydrates consumed in the morning. Rather than eating the traditional three large meals per day, eat five or six small meals daily to spread the benefits throughout your active day. Remember, a proper diet is just as important to effective bodybuilding as is the correct program. Gerry Marsh is a successful author and publisher of several websites including Muscle-Building-Reviews which includes resources for planning your proper bodybuilding diet

I was a skinny, scrawny kid growing up. Throughout elementary school there was only one other kid that I knew who was skinnier than me. I had no natural genetics to rely upon. When I became interested in building my body at 15 years old I felt like I would be fighting a losing battle, so to speak. I began exercising at 15 but began serious bodybuilding (not competing) at age 16. I finished my freshman year in high school as a skinny guy who was usually picked last or almost last for teams. I returned back to school after the summer break as a sophomore with a new body with big, shapely muscles. This is a true story! Some of my friends whom I knew since grade school said, “What happened to you?” “You re buff now!” Well, let me tell you what happened to me. I got ahold of some very valuable information when I ordered a bodybuilding course. This course included both weight and non weight workout routines which were mailed to me weekly. I applied these routines as well as the advice regarding eating the right kinds of food to build muscle. I soon afterwards joined a YMCA in the area and began working out with a teenage bodybuilder who had placed high in several bodybuilding competitions. He later went on to win the Teen Mr. U.S.A. contest. By the time I returned back to school, I was no longer the skinny kid who was picked last for teams. I was now strong, muscular, and becoming quite athletic. I got so strong and muscular that I was chosen to have my picture of me posing in the yearbook. I joined the weightlifting team, representing our high school at several competitions against other schools. I got first place in my weight class and helped our team take first place overall in the country. I am saying all this about myself to say that being skinny and small boned is no excuse for not building muscle on your small frame. Do not use your genetics as an excuse. There are some advantages to being small boned when it comes to building muscles. For example, your wrist and ankles being small will create the illusion of your forearms and legs being larger than they are when you build muscle. You see, it is next to impossible to build muscle size to your wrists and ankles since these are primarily bones and tissue. You can see from my picture that my wrists are small. Likewise, you can generally tell from looking at the size of a man s wrists or ankles what his genetics are initially and how small boned he was before building muscle to his frame. To build quality muscles on a small frame is not only possible but it can be an advantage due to the “illusion factor.” Your arms and legs may look larger and more impressive, not to mention the fact that you will normally carry less body fat as well. So, quit making excuses about your genetics and do what I did; build those muscles! Finally, in order to pack on quality muscles to your frame, I highly recommend that you download my e-book, What In The World Are You Eating? In this short and “to the point” e-book you will obtain valuable information and sample meals that will guarantee you the fastest and most satisfying progress possible. Much of what I write about comes from over 30 years of experience being trained by professional bodybuilders. Also, for regular informative articles visit http://www.kingshealthandfitness.org

Being on the light side of the fitness realm my entire life, I know a how hard it is for people to gain weight and how much I ve tried in my life to find a solid workout for those on the lighter side of the scale. There s so much emphasis on losing weight in this overweight country, that hardly anyone focuses on people that need to gain weight. Here are my 5 general rules for all skinny guys to help them build lean muscle as fast as possible. Rule 1 - Make Peace With Your Metabolism Face it skinny guys. You ve got a high metabolism. You burn more calories with natural activity than normal people. This is really a blessing and you should be happy that you re not 30 pounds overweight. So get it in your head that this is a good thing for your health. Got it? Ok, now you re gonna have to deal with it. So to find out how, let s move onto rule 2. Rule 2 - Eat Eat Eat The basic principle to follow for gaining weight is all centered around taking in more calories than you burn. You burn a lot of calories naturally, so to gain weight, the concept is simple. You need to eat lots of good quality high calorie foods throughout the day. What kinds of foods are these? High quality whole grains, oatmeal, lots of fruit and vegetables, dairy such as cheese and milk, yogurt (the kind without high fructose corn syrup), nuts, peanut butter, lean meats such as turkey and chicken; the list goes on. All of these foods will provide you with high quality nourishment containing lots of muscle building proteins. Also, you re trying to gain weight here, so don t worry too much about limiting junk foods. As long as you re working out and mixing in good foods along the way, you re fine with the occasional cheeseburger. Calories are your friend in your skinny guy workout. Rule 3 - Hit The Gym, But Not Too Hard The biggest mistake I see skinny guys make is trying to overdo it at the gym. Your body actually starts working against itself after too long. Limit your time at the gym to about 45 minutes or less or may actually lose muscle. A skinny guy workout is going to focus on maximizing muscle building throughout. You re going to want to pick a weight that is going to challenge your muscles, but not over challenge them. Pick a weight you can four sets of 6-8 reps with. Bump up when you can do 4 sets of 8 easily. Use workouts that utilize dumbbells to challenge your individual stabilizer muscles. This will yield maximum gains in minimum time. Rule 4 - Give Your Muscles Time To Repair This goes along with rule 3. You need to give your muscles time to repair in between workouts. If you re at the gym every day, you re going to get nowhere. At the very maximum, you should be going to the gym 4 times a week. Ideally, you ll want to give your muscles one full day to rest for every workout, sometimes even two. This will give your muscle fibers time to repair themselves and grow. If you go too much, not only will your muscles be tired and you won t be able to lift as much, but they will actually break down to a point where they may lose mass. Rule 5 - You Need Help Don t be afraid to get some help along the way. Now, I m not saying to start pumping juice, but you will benefit from a multivitamin high in chromium and B vitamins, specifically B12 and B6. Chromium will help you build muscle on off days as well as your high protein foods. B12 and B6 will help you get through your workouts by providing you with a high level of energy. Hit the protein shakes hard with a Chromium additive and take your multivitamins every day. Follow these 5 skinny guy workout rules and you ll be well on your way to gaining weight and becoming extremely solid. Us thin guys have an advantage. We already have low body fat, so all of our muscles pop out and look amazing when we put on weight through building lean muscle. We don t have to worry about losing a gut. All we need to do is powerful workouts that build strong powerful muscle For some amazing skinny guy workouts visit this page - Skinny Guy Workouts This muscle building resource is designed specifically for skinny guys and will take you from puny to powerful in as little as 6 weeks.

As you all know exercise is important part of bodybuilding and weight training. There are many benefits to squatting. Though there are many risks with every routine, people tend to shy away from squats. There are several important squats that should be integrated into your daily routines when weight training, to name a few; leg press, twisting squats, safety squats, power lifting squats, and Olympic squats. At least two of these variations should be in your routine to achieve maximum results. Squats build strength in your legs and give definitions to your gluts. They enhance the ability to jump and give power as well as strength to your legs. The benefits of squatting can improve your over all workouts by several percent and define your body more effectively. When the squats are preformed correctly they increase strength in the back as well as help strengthen the muscles around your joints, giving added protection and reducing pain. There are many benefits to Squats and the heart. Many people believe that squats are bad for your heart. However it is quite the contrary. Though while performing squats the blood pressure is elevated it is only temporary and after time the persistent squat improves the heart muscle, helping it run more efficiently. As with all exercise one with high blood pressure should let a licensed professional know when an exercise regimen is starting. You should always give regular updates to your physician of the affects in which the new routines have on your body. Remember when squats are preformed to make sure the proper form is used to avoid injury. When attempting to do Olympic Squats or Twisting squats one should work up to them and have a coach near by to help with continued proper form. It is proven that squats increase your jump and strengthen you legs giving you more power. Working with squats are beneficial to you in many ways another being upper leg strength and definition. Squats also give strength to the lower back. The objective is to work slowly up to a weight that challenges you and your body. Warming up before doing any exercise routine is vastly important. Stretching out properly and cooling down after ward helps to prevent cramping during and after your routine. Though there are many myths to squats overall it is a beneficial technique to add to your daily life. Keeping safety in mind when working out, a coach or a spotter would be wise to have when increasing the amount of weight being lifted during squats. Remembering that a myth is a myth and you should research all exercises you intend to start thoroughly before attempting them. Consulting a physician before a new exercise regimen will ensure that you are fit enough to begin safely. Squats are a wonderful addition to a bodybuilder’s routine and help give them the desired results they want to achieve, whether they are high intensity or low intensity if preformed correctly they can yield grand results. Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids . For more information, please visit http://www.getanabolics.com

What s Good For Bad Breath? In most cases, bad breath is a temporary condition. It usually has a simple cause such as tobacco, alcohol, or consumption of foods with strong odors. Multiplication of bacteria in the mouth is also a common cause of bad breath. Decreased saliva production, leading to bacteria multiplication, can result from poor dental hygiene, the normal reduced salivary flow in older persons, habitually breathing through the mouth, diets with restricted food intake, and certain medications. Morning breath is a common form of bad breath for everyone, due to decreased saliva flow during sleep. Many of these causes can be removed by brushing and flossing, or with the use of herbal or herb based remedies, In some cases, however, the condition becomes chronic, and such cases usually involve an underlying medical problem which requires treatment by a medical professional. These are more serious problems, such as cavities, throat infection, kidney failure, sinusitus, lung infection, diabetes, gum disease, or an abscessed tooth. Herbs, and other healing foods, that may be helpful in preventing simple forms of bad breath, include: allspice, angelica, anise, basil, caraway, cardamom, cinnamon, clove, coriander, dill, eucalyptus, fennel, ginger, hyssop, myrrh, lavender, nutmeg, parsley, peppermint, rosemary, sage, spearmint, tarragon, thyme, turmeric, and yarrow. Some vitamins may also be beneficial. These include: B complex, beta-carotene, C, and zinc. Be cautious with vitamins, however, as large doses of vitamins, however, can actually lead to bad breath. Avoid alcohol, fried foods, red meat, sugar, and tobacco smoke. Brush & floss regularly. Consume lots of raw fruits and vegetables; Drink at least 8-12 cups of water daily. And remember, halitosis is better than no breath at all. Disclaimer: This article is for entertainment purposes only, and is not intended for use as diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Charles Browne is a research writer for ounceofprevention.info , a free online encyclopedia concerning herbs and other healing foods used in nutritional healing and disease prevention.