Sunday, September 30, 2007

How to Build Bigger Biceps

I don't know about you but the longer I train the more I wish there were things I could do to shorten a workout. Just a few simple changes to any workout can improve the efficiency and speed of it. This secret training tip will shave minutes of those routine biceps exercises and will begin building bigger biceps.

The incline Dumbbell curl is one of the routine biceps workouts, and is the example that I am going to share with you today. It is common knowledge that the incline dumbbell curl is one of the most effective biceps exercises you can do, as it puts an enormous stretch on the bottom of the bicep muscles and it's key to building bigger biceps.

The normal way of doing a very effective biceps workout by the way is lying back on the bench, letting your arms hang down beside you then curling the dumbbells up to the highest position. This is the normal style and has been tried and tested for years, there is nothing wrong with it, but it can be improved with j! ust a few tiny adjustments, and your not reading this article because you want normal results are you?

So here's the technique on How to Build Bigger Biceps using the Incline bicep curl.....

Right.....Instead of sitting right back on the incline bench as you would do normally, you are going to pick up your dumbbells first of all, then your going to straddle the incline bench. Once in that standing position, move your butt all the way onto the incline bench. The sit on the incline face of the bench and set your feet on the seat of the bench with your knees bent.

You with me so far?.....Now, the top end of the bench should be in line with your shoulder blades or just below. Now arch your back over the back over the top end of the bench as though you were trying wrap your back over and around the bench end if that doesn't sound too painful...Trust me it's fine ;) Then turn your palms forward throughout the exercise for maximum results. In this bottom position! , you should feel an increased stretch on the biceps beyond wh! at you n ormally get with the incline bicep curl.

Now...the reason behind the increased stretch on the biceps comes from the actual position of the chest and the shoulders. When you're in a standard position doing the incline bench curl, your shoulders are over-lapping your chest which doesn't allow your chest to fully open. Don't get me wrong you still get a pretty good stretch doing it this way but you don't get the maximum stretch, which is the absolute key to performing this exercise to it's best.

When your shoulders are off the top end of the bench and are not supported, the weight of the dumbbells pulls the shoulders back down, allowing the chest to open more and create a larger stretch on the bicep muscles.

Perform this exercise as you would normally do on an Incline Dumbbell Curl. Start off with the normal squeeze of the biceps, lift all the way to the top of the movement, doing your best to keep the upper arms vertical, then hold it for a second at the top.!

Here's the big secret...On the way back down I want you to keep your palms faced outwards, keep them facing forwards all the way down to the bottom of the movement. This is the most important part of the exercise and is were you will feel the most benefit. Make sure you lower the dumbbells under a complete smooth action, and for an extra shot of tension on the biceps, try pushing your elbows forward ad you lower the dumbbells. To do this you need to imagine that your trying to push a button with your biceps - it takes quite a bit of patience and persistence as it can be very hard to get right, but it definitely worth your while if you can master it.

Now...when you lower the dumbbells to the very bottom of the movement, you should let the dumbbells pull and stretch your shoulders backwards and down, therefore opening up the chest and creating much more tension on the biceps. This negative part of the movement together with the increased stretch caused by your bo! dies positioning will lead to AWESOME muscle building potentia! l.

You must take advantage of this tip and put it into practice as soon as you can, just remember not to lose the stretch and tension in your biceps. As you feel the stretch curl up again with same exact movement as last time. This exercise is a lot more strenuous on the muscles so make sure you start off with lighter weights than you would like to use at first. Applying the stretch like this alleviates the need for a heavier weight and just comes to show that it's not how much you lift it's how.

For more secret training tips visit bodybuilding tips and look at all the free bodybuilding tips to grow bigger

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Isolation - How To Get Stronger

Leg extensions, Leg curls, Calf raises, Leg press, Lat pull-down, Bicep curls, Tricep extensions . . . who in their right mind would continue to do these ridiculous exercises? It's true, isolation bashing has hit an all time high in the fitness world - to the point where it is almost laughable. It comes as no surprise to me though. The industry has been guilty of taking a concept and not just applying it, but utterly abusing it while taking it completely out of context. Sure, many trainers love to talk about how useless isolation movements are; but guess what? Most of the top powerlifters, strongmen and bodybuilders in the world still use them in their routines on a regular basis! It's time to set the record straight about these verbally abused exercises.

Now that I have your attention let's discuss why isolation has been bashed in the first place and why top strength athletes continue to utilize them within their program. First off, isolation of any single muscle g! roup is physiologically impossible. This is not news to most strength athletes, but what might be news is that strength training can accurately be described as a practice of creating tension throughout the body.So the idea of teaching anything but that, creating total tension, when it comes to pure strength training is utter inefficiency. When we tell a trainee to "focus on pumping the biceps" during a bicep curl; well that is just ridiculous if we are trying to teach strength. However, if we tell the trainee to grip the barbell like you mean it, stick your chest out, squeeze your glutes, push down your diaphragm, lock your knees, contract the quads, brace the abs and curl the bar with bad intentions . . . well then there is a different effect in the body. The practice is now on increasing tension within the body and not on passively pumping the muscle. These principles are described very well in Pavel Tsatsouline's book Beyond Bodybuilding. It should come as no surprise th! at, Pavel is also one of the guys who unmercifully bashes isol! ation mo vements; however, I don't believe that it is because he sees them as "useless" but rather the way people approach them as being useless. In this case I couldn't agree more with Pavel and many others who share that exact point of view.

Creating tension throughout the lifts is not second nature to "Joe athlete" in the gym and certainly not to the "40 something house wife of 3 who needs to drop some inches." That is not to say that we need to hand the 40 something house wife a barbell and inundate her with these instructions until she physically and mentally passes out on her first trip to the gym! Instead, introduce one instruction every other week or so. For example: tell her when she curls the bar to think about gripping it really tight. Two or three weeks later give the instruction to continue to grip the bar and now brace the abs tight etc. etc. Depending on how strong the individual is will dictate how quickly you can introduce these concepts.

Now I know what ! you are thinking "So Eddie, are you saying we should focus on isolation movements with the idea of teaching ourselves to increase tension in our bodies?" Well that is only part of what I am saying. The much more important part is the fact that ALL of the top lifters include these isolation movements within their program almost always AFTER lifting something really heavy or lifting a bar with tremendous speed. In this case the isolation component is primarily to focus on a muscle group that is lagging behind. For example: if you can't lock out your bench press, then it is time to get to work with some tricep hypertrophy and isolation for this purpose is just fine! If you have trouble getting down into the squat, it is probably because your hamstrings are too weak so get to work on the leg curl or better yet the GHR if you are man enough.

Therefore, the practice of tension is developed within the template by lifting really heavy weight, then isolation movements are put ! in as supplementary lifts for the purpose of hypertrophy for Y! OUR lagg ing muscle groups. However, you had better believe that these movements are done with the principles of body tensions in mind. If you watch a top strength athlete do tricep extensions for their supplementary work, you will see BOTH the concentric and eccentric motions . . . and if you look hard enough you might see their finger indentations on the bar when they are done with the set. That doesn't mean they are training to failure either! It means they are creating a lot of tension through the whole body as they perform the movements.If you are a trainer and want to teach your client how to create tension in the body - well guess what? Doing basic isolation movements with the idea of teaching total body tension is a great way to get the point across. The client will quickly learn for themselves it is really hard to do! Then let them know that in order to squat, deadlift, bench press, etc. etc. they need to learn how to create this tension in their bodies and make it second na! ture; and yes, I believe everyone who walks into a gym should learn how to squat, deadlift and bench press correctly (eventually) - including the 40 something house wife. But that is a different topic for another article.

As you can see, there are plenty of reasons to include isolation movements within your routines; however, I can't think of too many reasons to do isolation movements for the sake of isolating a muscle. Practice tension even in your supplementary lifts and you will continue to get even stronger. Don't neglect those isolation movements otherwise you will find the guys who practice those lifts regularly (for the purposes outlined in their templates) will blow right past you in both strength and muscular development. This includes the body builders. Think about it, if a body builder can practice creating more tension in their "isolation lifts" that means they can eventually handle more weight which means even more growth . . . and who doesn't want that?

Eddie Disla

edd6! 00@gmail .com

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Saturday, September 29, 2007

Are You Doing Your Bicep Curls Properly?

Getting bigger biceps is mostly an ego thing. I've seen people who try to lift more than they can handle. They sacrifice their backs and proper form just to lift the weights high up. They get 2 benefits for doing this: 1.)They feel great about "curling" the weight up. 2.)They get to visit the chiropractor for an injured back.

The most common mistake I see people doing bicep curls is when they lift their elbows up as they curl the weights up. That will put more effort on your front deltoids than your biceps. Less work on your biceps means less developed arms.

Second common mistake is when people lean back to try to curl up heavy weights. These people usually complain about their back hurts after working out. When you lean back as you curl up the weights, you are cheating yourself and injuring your back. Cheating in the gym will get you no where.

How do you stop doing these mistakes next time you work out your biceps? Keep your elbows "glued" to your sides! . Do not move them at anytime. If you are doing bicep curls properly, the weights shouldn't go above your neck. Keep your back perfectly straight with your knees slightly bent for stability. Feet should be shoulder-width.

When you start doing your bicep curls properly, you will begin to pay close attention to how other people do it. You will see that most people are doing it wrong. Let go of your ego for a bit, and do less weight than you normally would when you were doing curls improperly. Your results will improve dramatically.

Kai L.
My Fitness Blog -

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Forearms and Calves Muscles - Hard to Develop

I believe forearms and calves are often neglected by most bodybuilders. I also believe those two are very hard to develop. They need to be worked on just like abs - higher reps and very short rest time, and can be worked on 3+ days a week. 20 reps per set and rest time under 45 seconds are ideal. I usually do 3 sets of each, and I do them as the last workouts of the day. I workout my forearms and calves twice a week.

For forearms, I do them on Monday and Thursday. On Monday, I do behind-the-back barbell wrist curls. I do it with palms facing backwards, and I do it without my thumb. In my opinion, doing it without the thumb works your forearms harder and more effective. So just curl up the barbell with your 4 fingers both hands. On Thursday, I do seated barbell wrist curls. Sit on the edge of a bench with your feet shoulder-width apart. Place your forearms on your thighs with the bottom part of your wrists resting on your knees, and barbell in your hands. Let the bar! bell go as low as possible, and then curl it up with only your hands moving. Don't let your forearms move.

For calves, I do them on Monday and Friday. Both days, I do seated calve raises. You can try various alternatives to work on calves, but seated calve raises are my favorite. No matter which way you do it, always go as low as you can before you push yourself back up.

My greatest tip for effective forearm and calve development: Don't bounce from the bottom to the top. It's only going to cheat yourself in getting bigger forearms / calves. Give it a second before you lift back up.

To sum up forearm and calve workouts:

1.) Can be done more than three times a week

2.) Higher reps - preferably 20 reps per set

3.) 3-5 sets are ideal

4.) Under 45 seconds rest

5.) Don't bounce to just get the reps done and over with

Besides big biceps and chest, forearms and calves are also great beach body muscles. So get going and work on t! hem.

Kai L.
My Fitness Blog -

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Friday, September 28, 2007

Gain Weight and Build Muscle

If Building muscles were easy everyone would be 230lbs of pure muscle. The key to gaining weight by building muscle is time and effort. If you are not willing to take the time, and work extremely hard - you are wasting your time.

If you are willing to make the most of the opportunity that you have and put in the time and effort needed, then stick with me and lets discuss how you can gain weight by building muscle.

There are 3 steps you need to take to build muscle.


What this includes is your workout routine and the actual exercises themselves. Your workout routine must let your whole body get the best workout it possibly can. There are a heap of different exercises for each muscle group, and what you have to do is do the most effective exercises for each individual muscle for you to gain weight if the quickest possible way.

Your Diet

Your diet is actually just as important as the weightlifting itself. If you are not eating! , how can you grow? What you need to do is eat huge and lift huge, to be huge. You should be eating at least 1 gram of protein for each pound of your body weight. That is each day, every day - even when you are not weightlifting.

Protein is what builds your muscles, that makes you gain weight and build muscle. Most people, including myself use protein bars and powders to supplement the protein we are eating in our real food - to make the 1 gram per pound of body weight. You want to gain weight, but pure muscle not fat, so stay away from saturated fats and all junk food, fast food, fried foods, cookies, candy etc.

One last thing, make sure you are eating enough calories!

Everything else

One of the main points here is not to over train. You have to give your body enough time to rest and recover. Consistency is also very important, you need to be following a set routine, it is no point doing this for a week and giving up - it is a lifestyle.

Want ! to learn more about gaining weight and building muscle? Visit:!

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Thursday, September 27, 2007

Bodybuilding Can Save Your Life

People will shop interminably, ask endless questions and spend a lot of money to buy today's luxuries like big screen TV's, VCR's and desktop computers and laptops. And once this sophisticated electronic gear is installed, they impulsively poke at keys and buttons on the chance that they can make it work with little or no reference to the manuals. They learn to live with equipment that functions minimally. It's of no great concern because they won't be punished for their indifference.

In a similar way, they shrug off their physical functions. Their hurry-up world has steered them away from the performance of their physical machine so delicately designed for healthy survival on this planet. Let their cars sputter for a moment on the freeway and they waste no time heading for the repair shop. Yet, when they find themselves out of breath after climbing a flight of stairs, they disregard the symptom, preferring not to consult the body's manual of operation.

They g! rab pills instead, on the chance that one of them might work. Like their half used electronic devices, their bodies remain at a low level of performance.

We are biologically wired at birth with a warranty of threescore years and ten, but we tend to ignore the fine print with its numerous disclaimers. With proper care and maintenance, we can live far beyond the warranty. When we hit the wrong key, nature makes little allowance for the error. We get stamped with the deficiency, and we have to live with it. If the error is too great we may not live.

We can live longer or die sooner. The choice is ours. We can be either active or sedentary. It has always been the ethic of bodybuilders to plumb the depths of human physical behavior to determine a lifestyle that would ensure optimum function. Truths that have existed since time began have been ignored by modern man. Our forebears must have done the right thing to have handed us the legacy of life. The whole purpose of! bodybuilding was to relearn the rules of nature to re-establi! sh of fo rm of life commensurate with the past. Primitive cultures and previous civilizations must have been faced with the same task, and they evidently came through with flying colors.

As bodybuilders, we learned long ago the importance of exercise, a balanced diet, proper rest, mental activity and peace of mind in ensuring a long and productive life. As a rule, bodybuilders going into their 70's and 80's today remain functional, healthy and independent. Bodybuilding has always been a form of re-search . The bodybuilding community itself was a great experimental group. We learned a lot by experience. We discovered things for ourselves, not waiting for scientists to do it for us. Today, we enjoy the benefits from both.

We knew you had to be fit to survive. There is no place for weakness. The laws of nature are fixed, finite and unforgiving. Early people had no drugs, or antibiotics to cure infectious diseases. They had to rely on their lifestyles as hard working athletes! . Too many of today's people have grown soft and dependent on scientific cures. Perhaps they live longer, but they have also become victims of incipient diseases due to their modern degenerative lifestyles.

Perhaps the greatest age related loss affecting health and daily activity is the loss of strength and total muscle mass. It comes as no surprise to us that scientists have recently observed the health benefits from strength training from people of all ages. In fact, the older you are, the more significant the health benefits.

With less muscle mass, your metabolic rate is lower, which means you must eat fewer calories to maintain a healthy weight. Which also means you get fewer nutrients and run the risk of becoming nutritionally deficient. Also, making matters worse is the increased need for certain nutrients with advancing age. Thus, the loss of muscle mass in the elderly is particularly alarming.

You can build muscle at any age. The sooner you get sta! rted the better. Every decade of your life has pitfalls that c! an be av oided by what you did previously. The bodybuilding you do today prepares you better for the threats awaiting you in the future.

If you don't consult the manual and hit the right keys for the precisely functioning human machine presented to you at birth, you face life threatening consequences. I think the bodybuilding lifestyle is precisely what you need to keep your body up and running in perfection to the full extent of your warranty - and beyond.

Sandra Prior runs her own bodybuilding website at Beginners Bodybuilding Guide

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Tuesday, September 25, 2007

Muscle Building Tips

Here are listed some of the important muscle building tips which are required to be followed in order to build muscle and get ripped fast. Plain language makes it easier to understand and follow:

* Proper warm up exercises done before every workout routine will increase exercise output, efficiency and will safeguard you any injury like pulls or strains to great extent.

* Recuperation is often the most neglected part of training and it shows in poor underdevelopment. So to muscle-up, rest and grow. Having adequate sleep is the best way to do so.

* Don't train the abs specifically to lose fat - In the fitness world this concept is known as spot reduction, which is impossible. Fat is certainly burned while you train, but here's the catch: Fat is reclaimed from all over your body before it's reclaimed from any given body site. It is an importance fact that your body will burn fat from all over the body reserves then from one point exclusively for which exerc! ises are performed.

* Running or jogging is a good exercise for overall body fat loss. But if running or jogging is done on an uneven ground the resultant body fat loss shoots up to 50% to 75%.

* It is impossible to turn fat into muscle. However it is possible to change your body composition while maintaining the same body weight.

* You need at least two grams of protein per pound of body weight if you want to see any form of muscle gain. For example, a 150 pound individual needs at least 300 grams of protein a day, but most muscle builders don't even take 50% of that.

* Muscle soreness after a workout signals muscle growth. One usually feels soreness the following day on account of training. Don't go back to the gym until the sore feeling has completely vanished. Concentrate on the diet and rest instead to reap the best.

* Be sure to write down details of each of your workouts. This will help you in gaging your strength increase and keep you m! otivated and up.

* Beware of over training. Long hours o! f weight training routine don't benefit in any way. On the contrary it will damage your previous gains also. Often the beginners make this sort of mistake. They may see good gains at the start. But they hit a plateau soon and see no gains in muscle size or strength. All this happens because muscles need adequate rest.

* When you are lifting weights you get a fair idea on the max you can lift. Don't try to experiment on how much you can lift. This is potentially dangerous and ruin all your muscle building goals.

* Take plenty of water. It should be no less then 8-10 glasses per day.

Article courtesy of Jason Thomas. Discover How You Can Build Muscle With Immediate Effective Results Using Proven Simple Steps

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Monday, September 24, 2007

Body Building Tips - Top 5 Tips for Lifetime Body Builders

As a personal trainer and amateur body builder for the last 10 years, I've had the opportunity to read, study, and experiment with a wide variety body building theories and ideas. It's difficult to find accurate body building tips these days because there are so many personal goals that fall under the category of 'body building'. Some body builders use drugs while others are all natural. Some body builders compete and some are strictly recreational. Some body builders are healthy, some are totally unhealthy. Almost all body builders (including me) have differing opinions on the subject of what the actual purpose of body building is.

In my opinion, each person has to work it for themselves. Some will choose to use drugs, some wont. Some will choose to compete, some won't. It's all a part of the body building world.

I developed a passion for body building at a young age. Although I didn't know it was called body building then. It started in high school, I was a ! great athlete, I loved weights class, and I was addicted to the powerful feeling of being strong - I just couldn't get enough of it. In my early twenties I joined a gym where the use of steroids was rampant. I guess my awe of what those huge dudes were able to achieve blinded me to the entire thing though because I was totally na? to it until they got busted by the police. I kept going with my strength routine however and I started reading all the magazines, taking lots of supplements, and eating tons of protein. I worked out for hours at the gym and I did get some results, but nothing like the huge giant dudes who were benching 320 - 350 and more.

Over the years I developed my personal philosophy and learned exactly what to do in order to achieve my personal goals. More importantly than knowing what to do, I also learned what not to do. It's awesome because every single year I keep getting better and better. I still workout with a lot of really huge dudes, and they s! till are sort of amazing. I just realized that we have differe! nt goals . I'm more of a lifetime, natural, amateur body builder and fitness expert whereas they are more of...hmmm not sure how to put it...oh well.

I know there are lots of people just like me who are experimenting with a variety of ideas and theories all at the same time. I know because I see them at the gym everyday. Some ask me questions and some don't. Since I know what it's like to be a little confused on what really works, to work hard everyday and still wind up a little short of my goals, I thought I would share some of the things I've learned along the way. I've compiled a list of the top ten body building tips that I feel every body builder should read and think about as they develop their own programs and theories. This is by no means a comprehensive list of body building tips. It's not the end all, be all. But I do feel that based on my experience, this list offers some valid points and important concepts that every life long body builder should consider.

Top! Five Body Building Tips:

1. Aside from protein, use one supplement at a time.

It's pointless to use a whole bunch of supplements at once unless you're sure of the effectiveness of each specific supplement. I hate to say it, but some supplements are just a total waste of money. How will you know what works if you're taking 3, 4, or even 5 of them at once? Sure, they guarantee results on the bottle, but so many of them never deliver.

Unless you want to waste a bunch of money experiencing 'the placebo effect', do yourself a favor and start by using one supplement at a time until you find the ones that actually deliver results. Chart the effects you notice from each individual supplement (especially if you don't notice any effect at all), and then combine them for segments during the year. You're bank account will thank me for that one!

2. Aside from protein, use supplements sparingly.

I really think that we give supplements to much credit. We att! ribute our gains to them when often the idea that the suppleme! nt was w orking gave us the mental ability to continue.

Don't get me wrong, I'm not against supplements or anything. I think there is a time and a place for them, when I first read this in Tom Venuto's burn the fat book I didn't think much about it. But upon reflection, I've come to agree more and more.

Supplements are most valuable to highly trained athletes who are already doing a lot of things right with their workout routine. Highly trained athletes are usually at the top their potential, they regularly train hard, & have the discipline to eat right. If you are at this level, the 2-3% edge you could see from using supplements will be of noticeable benefit to you.

On the contrary, if you're still learning to eat right, gain discipline, and schedule workouts, supplements won't be as beneficial. Most likely, you'll begin relying on the supplement to compensate for the inconsistencies in your program instead of training yourself to reach your potential.

NOTE: ! I have no idea if what I've written goes along with what's in the book I mentioned, but I do know that reading the book is what gave me the idea in the first place.

3.Don't overlook the value of sleep. Exercise physiology tells us that your muscles grow while you sleep...but how? All the work you're doing at the gym causes little micro-tears in your muscle fibers. The fibers respond by not only repairing themselves but increasing their work capacity. That's how you gain size and strength. For the most part, the repair process happens while you sleep.

If you repeatedly deprive yourself of sleep, you'll notice an overall decrease in your muscle strength. You won't have a "pump" during your lift. You'll be less likely to take sets to completion and almost definitely be unable to max out. Your lifting form will deteriorate and you'll most likely see a decrease from the norm in the amount of weight you're using to workout.

4. Rest and recovery time are crucial ! for joint and ligament health. This one is key, especially as ! you get older. Lifting weights doesn't only stress the muscles, it stresses joints and ligaments as well. As you age, it's common for ligaments and joints to weaken and lose elasticity. These weaknesses can cause joint pain, especially if you have muscle imbalances, have experienced injuries, or have chronic pain.

The big picture of you as a lifetime body builder must include proper rest and recuperation to allow for joint, ligament, and tendon recovery. It's the rest and recuperation that will minimize injury and allow you train as a body builder for life.

Note: If you experience chronic pain during a certain exercise it could be due to something more sever than lack of rest and recuperation. See your sports medicine doctor, a physical therapist or a qualified professional to diagnose and treat your injury.

5. Focus on one goal at a time. It's unlikely that you'll accomplish the goal of burning fat and building muscle at the same time. Yeah sure, in a few isolated! cases this has been accomplished, but the actual cases are few and far between. It does happen though, but the percentages are not in your favor. Overall, most people are far more likely to succeed by rotating between a building phase and a cutting phase. Getting ripped like a body builder (single digit body fat percentage) is a single purpose, single focus goal, and it's highly improbably you'll gain muscle at the same time.

There are many methods and plans for rotating between a gain & cut cycle. It works out great for me to build muscle during the winter months. Especially because here in America it takes major will power to eat clean during the holidays. From November to February, I focus on gaining strength and building mass. From March to May, I focus on dropping a few lbs of fat while maintaining my gains. From June to August, I stay as lean as I can. From Sept to November I focus on building my strength and maintaining leanness (this isn't the only way to do ! it).

I would love to hear your opinion on my top ten bod! y buildi ng tips, if you want to, stop by my blog and leave a comment.

The address is: Refrences: 1. Burn The Fat, Feed the Muscle, by Tom Venuto

2. Optimal Muscle Training Ken Kinakin

J.D. has been a personal trainer with a Bachelors degree in Kinesiology for about 10 years. Throughout that time, JD has been amateur body builder and active competitor in amateur athletics. Visit JD's Body Building Tips blog at:

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How Hollywood Actors Gain Muscle For Movie Roles

Every once in a while, a Hollywood actor will make such a dramatic physical transformation for a movie role that it gets people talking.

For example, Christian Bale re-worked his entire physique when he gained over a 100lbs for his role in Batman Begins. Ryan Reynolds shocked everyone when he got ripped and muscular for his role in The Amityville Horror.

And Ed Norton was nearly unrecognizable after gaining 35 pounds of muscle to portray a skinhead in the movie, American History X.

How Did They Do It?

Guys everywhere are wondering how these actors made such dramatic transformations.

And while the exact training and eating plans could only be discovered by interviewing each actor individually, we can reverse-engineer a plan by reviewing some common training philosophies that each actor recently revealed in public interviews.

So without any further ado, here are the...

Top Five Keys To Massive Muscle Gain
(Hollywood Style):

Key #1: Eat To Grow

There are some "arm-chair" experts who swear that you only need a small amount of protein to build muscle mass. The thing is... sometimes laboratory research doesn't hold up to well in the real world. The protein case is a prime example. Any guy who's actually gained a significant amount of muscle mass will tell you that you must increase your protein to make consistent strength and muscle gains.

It's been alleged that Ed Norton openly admitted to using steroids to gain weight for his role in American History X. I can't seem to find any of those admissions online anymore, but I do see in every interview that Ed Norton talks about upping his protein intake in order to increase muscle mass. Ryan Reynolds talks about eating 8-10 protein rich meals per day in order to make his transformation.

Key #2: Training Heavy To Build Muscle Mass

If you want to build appreciable muscle mass and massive strength, you cannot train with light wei! ghts. You must literally force the muscles to grow by training! with ev er-increasing loads.

Christian Bale attests to this fact:

"I couldn't do a single push-up and so we had months ahead of us. I was just down at the gym with this good crazy ex-marine trainer friend of mine who just made me lift just impossible heavy weights for... months on end and then eventually managed to get in shape like kind of just in time for the beginning of the movie."

Christian Bale, interview with

Key #3: Massive Motivation

Let's face it: When you've got millions of dollars on the line, it can be pretty motivating to make sure you get to the gym and get your protein down. Ed Norton now receives anywhere from $1-8 million dollars per film. And you can be sure that Ryan Reynolds and Christian Bale aren't working for peanuts either. And while money might be a very big reason why these actors are motivated to get into shape, the next key is what makes it all happen fast...

Key #4: Deadlines

There's an old saying ! in business that any project will always expand to fulfill the time allotted.


If you're given six months to write a term paper... it will take six months. But if that very same instructor only gives you three days, that very same project will only take three days. The same principle carries over to muscle gain. If you give yourself a long time to gain muscle mass and strength, it will take a long time.

But if you give yourself a tight deadline and fully commit to the task, don't be surprised if you accomplish your goal in less than a fraction of the time. Deadlines are powerful and each of these actors had to gain muscle while working against a hard and fast deadline. Set up your own deadlines for maximum results. Don't just say you want to gain 20lbs of muscle. Set up an end date and stick to it.

Key #5: Make It Your Job

Finally, each of these actors made muscle and strength gain their "jobs."They didn't have to go to an office or! a construction site each day. It was their job to get in shap! e for th eir movie roles.

You will have to work a little harder, but you can harness the same principle. Make it your job to gain muscle and strength. Sure, you probably already have a job but make gaining muscle and strength your second job.Clear out any obstacles that will hinder your progress.

And if you feel like skipping the gym, tell yourself that it's not an option because you've got to "go to work." Follow these five keys and you'll be on your way to building serious "Hollywood Muscle."

************************************************************************ Matt Marshall is not a personal trainer or a professional bodybuilder. He's just a former skinny guy who figured out how average guys can build muscle and develop outstanding physiques. To visit the author's blog, check out

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Sunday, September 23, 2007

7 Tips On How To Get The Best Six Pack Quickly

If you've been wanting a six pack and don't know where to start, then you're in for a treat, as this article will show you some of the best and proven tips and tricks on obtaining that washboard stomach.

Get Rid Of The Fat Or You'll Never See Your Abs.

It is well known that you will never see your abs if you don't reduce your belly fat. Experts reveal that it is this belly fat that actually hides those six pack abs. So part of the overall program to get your six pack is to concentrate on a well-balanced diet that will help you reduce that belly fat.

The Good Old Crunch Is Still Popular

When doing your crunches, it is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.

Happy Balance Of Diet And Exercise

Diet ! alone wont do it and neither will crunches. If you are consistent in your diet and exercise, you should see changes on a month-by-month basis. If you want to see your abs, concentrate on your diet and do more cardio. Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to strengthen your abdominal muscles and get that six pack.

Hold Your Breath.

Here's another great tip, when standing up straight, or better still lie flat on your back on the floor, suck your belly button down towards the floor and hold for the count of ten.

Do this often and your stomach will get used to it, you'll soon find that you'll be holding your stomach in automatically. This also strengthens your stomach muscles.

The Pelvic Tilt

This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the f! loor. Raise your pelvis (and only your pelvis) off the floor, ! hold mom entarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.

The Scissors Kick

This exercise requires you to lie on the floor again. Put your hands under your buttocks, keeping your back pressed hard against the floor.

You then slowly raise one leg to a about ten inches, then slowly lower it back to the floor. As you lower one leg, you then raise the other, repeat this motion for a set of about ten. Remember momentum is important here, you must maintain control throughout the entire exercise. Your upper body should remain on the floor, while doing the movements.

The Oblique Stretch

With this one, you will stand straight and then move to one side slowly, keeping straight, not forwards or backwards.

Do this, from one side to the other, do it about ten times on each side. This is an excellent exercise for working your side muscles (obliques) which is all apart of the great six pack workout.

Hopefully this article has given you some insight into getting you that six pack. You will find out more about the whole process at a new e-Book just released called the, 'Truth About Abs'. See below.

This article can be used on your site as long as the entire resource box is used as well.

Hope you liked this article you can find out more great tips here

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Hollywood Physique Transformations - The Over 35 Crowd

Due to the overwhelming response from my first Hollywood Muscle article, I've decided to continue with the Hollywood Muscle series.

I received quite a few comments, but one comment really stood out. One person brought up a number of Hollywood Stars who have built impressive physiques. Previously, I mainly focused on rapid transformations for movie rolls. In this article, we'll take a look at a few actors and celebrities who have transformed their physiques, albeit at a slightly slower pace.

More importantly and unlike some of the "young gun actors," many of these actors and celebrities have maintained a high level of fitness over the years. So here we go with yet another Hollywood Muscle list... IMPORTANT NOTE: This article contains "before and after" pictures. To view this article with the pictures, simply click on the link at the end of this article.

Honorable Mention: Kevin Eubanks

Years ago, I used to watch the tonight show with Jay Leno on a r! egular basis. Jay's band leader is Kevin Eubanks. For whatever reason, I stopped watching the show for a while. And when I tuned back in... I discovered that Kevin Eubanks had packed on some serious muscle. As an additional note of interest, Kevin is vegan and apparently built his muscle without eating meat or chicken.

Hollywood Physique Transformation #5: Danny Bonaduce

I'm not really a big fan of this cat (ok, that's putting it mildly. Truth is he gets on my nerves. Plus, if memory serves correct he was openly using steroids. But he did go from the scrawny kid on the Partridge Family to a pretty buff dude. An overall transformation that has attracted some attention... but not my favorite character.

Hollywood Physique Transformation #4: Carrot Top

This next one is just weird. The prop comic Carrot Top went from weird looking and skinny... to weird looking and buff. Again, not one of my favorites (never even thought he was funny in the first place) b! ut another physique transformation that caused a buzz. Let's q! uickly m ove on to...

Hollywood Physique Transformation #3: Chris Knight

Another child star hits the weights. This time, it's Chris Knight, a.k.a Peter Brady. Remember him? He looks different now. I couldn't really find a good picture that accurately demonstrates the transformation he's made (rumors put him at 5% body fat.) He did land a super-model (albeit, a crazy one). So he must be doing something right. How about we very quickly move on?

Hollywood Physique Transformation #2: LL Cool J To be honest, I don't really remember if LL Cool J was every skinny or fat. However, I do know that he's bigger and more ripped than ever: Plus, he's just about 40 years old so that's a big motivator for many 40-somethings. Finally, we've got our...

Number One Hollywood Physique Transformation: Mark Wahlberg This dude has always been known for his six-pack. But he's made a number of physique transformations that warrant giving him the top spot.

First, he lost a large a! mount of weight (rumors indicated about 40lbs) to play Dirk Diggler in Boogie Nights. Then he ballooned up for his role in The Pride And The Glory... which was later shelved. Here's what he had to say about getting fat for the role...

"Putting on the weight was fun for the first two weeks but then you have to wake up at 2 in the morning and eat two burgers and go back to bed. And at 7 in the morning - eating a stack of pancakes. You still haven't even swallowed your last meal, and you're having to sit down for another one. So that wasn't fun."

- Mark Wahlberg on the many miseries of having to gain weight for a role (in "Pride and Glory," which was later canceled), in an interview on the Britain's Radio 1.

And then he lost a whopping 42 lbs for his role in The Italian Job and followed up with a number of physique-displaying films such as Invincible and Shooter.

All in all, these Hollywood celebrities should serve as "motivational fuel" for the rest of! us to build bodies worth of the silver screen.

********! ******** ********************************************************
This article includes dramatic before and after pictures which visually document each of these physique transformations. To see the before and after pictures that accompany this article, please visit:

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Saturday, September 22, 2007

How to Build Muscle Without Weightlifting

There are two basic reasons why we build muscle. It is either to bulk up or to produce great muscle definition.

If your reason for muscle building is to bulk up like body builders, then unfortunately weightlifting is necessary, and it has to be intense.

If on other hand, you just need to lose the extra weight to develop good muscle definition, then I have good news for you. Leave the weights behind.

In this article, I will reveal a great method to provide you will great muscle definition;

The best place to start is diet.

Stay away from 2 to 3 large meals in a day. This way of eating slows down your metabolism, therefore increasing your body fat count. This is because you body only burns the fuels it needs at that specific time and stores the rest as fat.

Rather eat 6 smaller meals per day. Each portion should be no longer than your fist. This allows your body to use up more fuel, thus providing regular bursts of energy for exercise and ! regular body activity.

In addition, interval training should be used to further increase the body's metabolism rate. This allows for greater reduction in body fat count.

Run as hard as you can for 20 seconds then take a quick walk for 3 minutes to cool off. Repeat this up to five times a session, 3 sessions a week.

Do the following exercises to develop various muscle groups.

For shoulders, Pectorals and Triceps: 3 sets of 20 to 30 Push Ups

For Back Muscles and Biceps: 3 sets of 20 to 30 Pull Ups or Chin Ups

For Abs: 3 sets of 20 to 30 Leg Lifts

For Lower back, Hamstrings and carves: 3 sets of 20 to 30 Squats

Do the above exercises every second day. This is to give you muscles resting time to recover and rebuild. This is very important.

If you would like more in depth information on how to get a great looking body, click here

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Size vs Strenth in Bodybuilding

The main debate for bodybuilders is with size vs strength in bodybuilding. Which is better size or strength? For some it is the size of the muscles while for others it is how strong the muscles are. Whichever one is the motivation, there are right and wrong ways to achieve it. Diet and drinking lots of water plays an important part as does knowing and using the proper form when using the dumbbells, bench press and barbells. If you really want to concentrate on building the strength and size of your muscles, power partials are really effective even though they are not used as much as other exercise routines.

Again, power partials are simply another training tool that you can integrate with your workout routine. However, they are extremely hard and not intended for a beginner bodybuilder. You will need a power rack, which you will find at most gyms. If you workout at home, you can buy a power rack and use it as part of your routine. The best thing about using this pie! ce of equipment is that you can use free weights on it and you don't need a spotter.

If you wish you can perform power partials at the end of your set. Perform your normal sets on the bench press, for example, and then add two or three partials. You can do this on top of your range of motion. If you are doing squats, you can do some with your normal weights and then add weights for the remaining sets.

You do have to build up to this so that you don't injure yourself while trying to workout. Heavy weights can add up to serious injuries if you don't watch what you are doing and recognize the signs that your body cannot handle the extra weight.

For lots of information on bodybuilding and related topics, visit The Bodybuilding Guide at

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Friday, September 21, 2007

Can You Really Build Muscle Fast Without Resorting to Drugs

Many people are trying to learn how to get their bodies looking better and start searching for the best ways to build muscle fast.

And, the reason so many people have for wanting to learn about the best ways to build muscle fast is because they understand that muscles are what gives their body tone, definition and shape and can help make a more dramatic difference in their appearance faster than anything else they can do to get in shape.

The good news is that when it comes to the best ways to build muscle fast, it makes no difference if you are short or tall, young or old, skinny or chubby, or even if you have attempted before to build muscle without much success, the fact is that you still can build muscle.

But, one problem people encounter is that they discover there are so many ways to approach muscle building that they get confused and overwhelmed, not sure of the best ways to build muscle fast so they can use their time most effectively. Ironically,! because of this, some people never even get started.

First, it is helpful to understand how it is that the body creates and increases muscle mass. Indeed, the human body is a marvelous machine and it is designed to survive and master its surroundings. But, what does that have to do with the best ways to build muscle fast? In a sense, everything, because of how the body responds to challenge and stimulus.

As an example, perhaps you have noticed that after going to the gym, taken an extra long walk, or other strenuous movement, that you had some sore muscles the next day. Everyone has had this experience at some time or other. Now, if you repeat that same exercise routinely, you don't end up with sore muscles again.

Why is that? It's because when you first did the new exercise your muscles were stressed and some of the muscle fiber was torn in the process, resulting in the pain afterward. From that point the body took over, having felt stressed and threaten! ed and it began to repair the damaged muscle, but making the m! uscle st ronger through the repair process, preparing it to be able to endure that level of stress that was induced by the activity that caused the pain.

And, that is why, when you later returned to do the same exercise you found it easier to do and it didn't trigger muscles soreness again. This cycle is exactly how the body builds up muscle, and knowing this simple information will help you in your quest to find the best ways to build muscle fast.

One of the best ways to build muscle fast is by lifting heavy weights, starting out with as much as you can and pushing past that to stress the muscles, and then allow the marvelous mechanisms in your body to take over and build new muscle for you. It is also helpful in this endeavor if you do your best to give your body proper nutrition and enough rest so that it can do it's job for you.

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: Learn How to Build Muscle Fast

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Ripped Abs - A Complete Guide To Getting Them

Really ripped abs are awesome. In case you're not familiar with the term, "ripped" means very visible, large and well separated muscles that are clearly defined and developed. If you've ever seen bodybuilders on TV, they're ripped. If your whole body is well developed and you don't have ripped abs to match, it might distract from your overall achievements. Having cheese grater abs can dramatically finish off a bodybuilders look, or make you stand out across the locker room or on the beach.

If you want ripped abs, they don't come easy. That's not to say it's expensive, takes hours of work every day or is generally unattainable by the average Joe, but it will take dedication and perseverance for a few weeks, and anyone that tells you otherwise is trying to swindle you!

Getting a six pack is easy enough, but to have seriously ripped abs you have to go up one extra level of dedication.

Ripped abs are extra well defined and developed, extra visible through a ! super low body fat percentage (2-4%) and complemented by rock hard and shapely obliques and serratus muscles (the saw blade style muscles on the side of your upper rib cage under your arms). If you want abs like that, you need to really dedicate your life to obtaining them.

You need to workout more than the next guy. You need to eat cleaner and more intelligently, and you need to be more precise with every single repetition you do in the gym, plus you need to sleep right and get at least 8 full hours each and every night so your body can repair itself and create the glorious ripped abs you're working so hard for. If you can do all that, and keep it up, you can get seriously ripped abs.

The biggest problem with getting ripped abs isn't knowing which exercises to do, or what to eat (although if you get that part wrong, you may as well not bother with the rest). The biggest problem is often staying motivated to reach your goals, and keeping the drive that you feel ! now, in the future. One way to help keep up the passion for ri! pped abs is by keeping a photo diary of your progress.

Every day, take a picture of your abs from the front and from the side, in the same position. After 60 days or whenever you're feeling less like you want to work out, or more like you just want to scoff a huge pizza, you can flick through the album and see how far you've come. Seeing what you've achieved so far will spur you on to greater things. There's no reason why you can't have ripped abs, so get to work!

Having the mental strength plays a huge part in achieving ripped abs, but if you're not eating right, exercising right and sleeping right, you could be wasting your time. If you're working on your six pack abs, you may be going about it all wrong and wasting your time and energy. David Spencer is a fitness fanatic, and has spent years learning about the best way to get six pack abs as fast as possible. He swears by The Truth About Six Pack Abs.

Getting a ripped six pack is actually down to a few very simple key principles that many people simply aren't aware of. Visit and make sure you're doing it right!

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Weight Loss

Thursday, September 20, 2007

Basic Weightlifting Get Big Program

This is a straight forward basic, and effective weight lifting workout program which will have you gaining muscle and getting stronger, quickly.

Monday- We start out the weight lifting workout program training our Chest, Shoulders, and Triceps.

Bench press. After you perform 2 warmup sets, then you'll perform your 2 working sets of bench press, consisting of 6-8 repetitions for each.

Pectoral butterfly or the "pec dec" machine. Another 2 warm ups, followed by 2 working sets of 6-8 repetitions for each set.

Shoulders are next and we'll want to start out with seated or standing barbell shoulder presses. 2 warm up sets, followed by two hard working sets of 6-8 repetitions.

Next for shoulders is shoulder dumbbell laterals. These will be performed for slightly higher reps, say 8-10.

Triceps are next and we will perform tricep pressdowns on a cable station for 2 warmups and 2 working sets, for a rep range of 8-10.

This completes Mondays! weightlifting workout of chest, shoulders, and triceps.

Wednesday - Leg workout.

If you can perform squats safely and properly then that is the recommended exercise. If you are not use to squats you should use the leg press machine. Again, 2 warmups, then 2 working sets for 6-8 reps.

Leg Extensions. These are performed on a seated leg extension machine, for 2 working sets of 6-10.

Next we will hit the back of the legs - the hamstrings. Hammy's, like triceps, we are only going to work with one exercise and that is reverse leg extensions on a machine. This isolates the hams well and you'll feel the burn in the back of your leg. Repetitions will fall slightly higher in the 10-12 range.

Calves. Calf machine toe raises, performing 2 sets with higher repetitions of 12-20, and that will complete Wednesdays weight lifting workout program.

Friday- Back and biceps.

For back we will perform either barbell rows, or if your gym has a good hamme! r machine row that is acceptable as well. Repetitions for our ! 2 workin g sets fall within the 6-8 range.

Next is "Lat pulldowns" on the lat pulldown cable machine. Repetitions rise to the 8-10 range for lat pulldowns.

Biceps. These can be trained with standing bicep dumbbell curl exercise for 2 sets of 6-8 repetitions.

Next is one set of seated concentration curls for a rep range of 8-10 for each arm.

Saturday and Sunday are days off, and then Monday we hit it strong again with the chest, shoulder, tricep workout.

Chess McDoogle has found a way to gain 30 pounds in an incredibly short time. He speaks about it on his blog at,

Here you can learn how to achieve your muscular potential quickly, check out and thanks for reading.

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Bodybuilding And Steroids - Shortcut To a Perfect Body or Shortcut To The Grave?

Bodybuilding is a really competitive field where rigorous dieting and many hours of exercising need to be pursued but which do not constantly assure you the success you are searching for; numerous bodybuilders go to far with their workouts or search for ways to cheat in this sports by utilizing enhancing supplements such as anabolic steroids.

How Does Bodybuilding And Steroids Affect The Human Body?

Anabolic steroids is what some bodybuilders use to enhance the accelerated growth of muscle tissue; steroids contain the hormone testosterone, it is present both in men and in women only in larger quantities in males. Testosterone has two primary influences on the human body and they are androgenic, which heightens the sex drive and anabolic processes, which step-ups the tissue muscle.

Bodybuilding and steroids were closely linked for building the muscle tissue in the shortest lengths of time even so, in due time the scientists also recognized the nega! tive side effects that were caused such as, sterility and other fatal effects as well. Steroids are prohibited from being utilized as a supplementation in all sports and anybody discovered employing it would be automatically disqualified from any competition.

Additional Adverse Side Effects Of Bodybuilding And Steroids

Other side effects that will happen from bodybuilding and steroids consumption are: increase of hair in women and loss of hair in men, mood swings from extremely furious to sad and depressive, delusions, psychosis, sleep disorder, nausea, shakiness of the ligaments, hurting joints, hypertension that can contribute or lead to heart attack when used in combination with bodybuilding training and exercise, vertigo, which can result in accidental injury during exercising with heavy weight and increased odds of the development of cancer.

Useful Tip

Although bodybuilding and steroids might work in concert to supply responsive ef! fects and sometimes even contribute to temporary celebrity, it! is not worth running a risk on your long-term health and even your life in some instances.

Bodybuilding is chiefly a sport and means to improve your health at the same time allowing for glamorous appearances that are reached by hard work and put in extensive hours of conditioning and rigorous diets; while diet supplements will assist in preserving your health by supplying vitamins and the nutrients you lack in your day-to-day diet, steroids will end up being a certain way to undermine your system and you could possibly face fatal diseases in the long term. Enjoy bodybuilding for what it is, a sport that calls for determination and extensive exercise in order to become the best; shortcuts will be short lived and most instances regretted.

Be a sportsman and train like one and not use steroids or any other steroids like substances in order to preserve your health and live to recount your tales to your grandchildren as well.

Listen to Korbin Newlyn as he shares his in! sights as an expert author and an avid writer in the field of home electronics. If you would like to learn more go to Home Security System Accessory advice and at Body Building and Weight Training tips.

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Wednesday, September 19, 2007

Gym Etiquette

No matter how long you have been going to the gym, you should never try to throw your weight around. There are principles of gym etiquette just as there is etiquette in other places. You do need to respectful of your fellow trainers so that the experience will be a positive one for everyone concerned. Common sense and courtesy are two of the main things you need to be aware of when you join a gym.

When you are finished exercising, you should always return your weights to the rack. You should also strip the plates from the bars and machines after every use. You wouldn't want to try to exercise in a messy gym so you shouldn't expect anyone else to do so either. If you do these things others around you will get the idea that you are lazy and ignorant. Someone who may not be able to lift as much weight as you will have to try and pick up after you.

It is important to bring a towel to the bench with you and to use it to clean up after you are finished. You wouldn't! want to use a bench that is full of someone else's sweat, so keep that in mind when you exercise. Leave your cell phone in the car or turn it off in the locker room. There is nothing so annoying as hearing cell phones ringing and people talking on phones in the gym. You should also try not to make any more noise than you have to with the weights and barbells. Take notice of what is going on around you and try not to get in people's way.

For lots of information on bodybuilding and related topics, visit The Bodybuilding Guide at

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Avoid Muscle Soreness If You Want A Toned And Sexy Body

It is NOT In Your Best Interests To Get Sore If Muscle Tone is Your Goal

Many people take the wrong approach to getting toned. They lift high reps and push their bodies past the point of failure to tone the muscles. The problem with lifting for high reps and "going for the burn" is that it often times causes your muscles to be sore the following day or two after the workout has been completed. The major problem with being sore is that it zaps your energy the following day, making it a drag to go back into the gym.

Muscle Tone is Not A Result of Lifting Hard for High Reps

Muscle tone is a result of low body fat and how "efficient" your muscles are. Muscle efficiency is measured by how strong a muscle is for it's size. If two identical twins had muscles the exact same size and they were at the same level of body fat, the stronger of the two twins would have greater muscle efficiency. This twin would also demonstrate more muscle tone. If you ! want to see an example of great muscle efficiency, think of gymnasts...these athletes are ripped!

Train for Strength Without Damaging the Muscle to Increase Muscle Tone

The best way to train when you want to get ripped is to try to get stronger without performing too many sets. If you keep your overall volume of sets low, you can get stronger without damaging the muscle. Make sure and avoid "training to failure" as well as things like "forced reps". I would recommend picking 3 exercises per body part and doing only 3 sets of 5-8 reps for each exercise.

Spend The Extra Time Doing Cardio...Ideally High Intensity Interval Training

The nice thing about training for strength is that it is a quick workout. You probably can get that part of the routine done in 30 minutes. I would recommend that you do cardio for at least that long. Don't do cardio as an afterthought, it is actually more important than lifting. The best form of cardio is High I! ntensity Interval Training. This is by far the best way to los! e the ma ximum amount of fat.

So to Sum it Up...No Need To Get Sore to Get a Toned Body

About The Author: Rusty Moore is the author of the controversial fitness blog...The Fitness Black Book. Learn fitness strategies give you a sexy lean body instead of a bulky one! Too much muscle is "cheesy"...find out how to look attractive! Visit his site today...

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Tuesday, September 18, 2007

How to Gain Muscle and Strength Fast

Everyone wants to know the secret to gain muscle, power, size and strength the fastest way possible.

Well, here it is.

Suck down strength powders and creatine.


Hop in a deep water tank to flush out your bad dreams and replace with positive ones.


Standing on your head for two hours a day so all the blood rushes there to give you more mind power to explode into your workouts.


Here's the skinny -- from the one and only Vinnie.

The quickest way to do so is to take your muscles to the point of exhaustion til' you can do another single rep.

Then your muscles will say, you may have got me today but tomorrow will be another story. All the micro tears will repair your muscles bigger, stronger, and faster. Plus, you'll have more strength and energy in your reserve tank ready to be unleashed the next time.

The human body is truly an amazing self-healing instrument.

And you can apply this to qui! ck-twitch muscles (using low rep - high weight) as well as slow-twitch endurance muscles (using high rep - low weight).

Once fully healed, you'll be amazed at the extra bounce in your step and tone in your muscles.

Now the challenge if you are just starting out is not to overdo it.

My sister started doing hindu squats a few months back and she nailed 65 her first time. Twas a great outting for someone who had never done them before.

The bad news was she couldnt walk the next day. She pushed herself past her limit.

But after I taught her some of the endurance building techniques in Triple Your Endurance,

she never had another challenging experience recovering the next day.

So in the beginning simply start a routine and get the feel good endorphins flowing.

Then once you are at a point where you are consistent for three weeks straight, apply extra reps and weight ! to your sets to fatigue the muscles. Make sure to take your mu! scles to the point of failure on the last set.

This will also blast you through any kind of plateau you might be facing too.

Now if you are a seasoned fitness fanatic,

I would NOT go to failure on every workout.

I would suggest only once a week or every other. Give your muscles a chance to recoup. Thats all you need.

, this process doenst have to be painful. The process of healing will be energizing if you do what I instruct in Triple Your Endurance

You'll recover quickly and easily AND with less pain the next day.

Simply follow my lead in the program.

Applying these simple techniques above will grow muscles and mold you into a powerful lean, mean, fighting machine.

This practice will also give you the endurance needed to be an Energizer Bunny in any task you face.

Unleash Your Endurance,

Vince Palko

Ps. For all my other fitness and success produc! ts be sure to visit

Vince Palko is the author of Linebacker Fitness and also the creator of Triple Your Endurance. An all natural energy boosting system created for the athlete and non-athlete. His website can be visited by going to Natural Energy Booster Vince is a marathoner and triahtlete. Vince is a member of both his college Bowling Green State University's and his high school's Hall of Fame for his performance on the football field.

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Weight Loss Supplemen! ts

How To Gain Muscle And Burn Fat

You can gain muscle and burn fat by going into strength training. Gaining muscles through weight training will result in fat-loss because muscles burn more calories even in a "resting" state. That's how the body works.

But often, professionals like body builders prefer to burn most of the body fat first through cardio exercises and a little bit of weight training for the whole body before going full blast with their strength training for specific body parts. They go through their program in phases. In the beginning, the total body weight training will involve lower resistance for higher reps which will increase their metabolisms allowing them to burn more fat. At the latter part of the program, they work on specific muscle groups which will allow their muscles to have a better tone.

Also if you have a high Body Mass Index (BMI), you may need to lower your calorie intake which is not ideal for muscle-building. To grow muscles, your body must be supplied ! with enough calories and plenty of proteins. Which is why for extremely overweight people, it may be best to burn fat first before going into strength training to develop muscles. If you have lost enough weight during the first phase of your program than you can work your way up to developing muscles.

For those who are not excessively overweight, they can go into strength training right away and just modify their diets after they have developed enough muscle mass to lose the remaining fat. Just remember that building muscles and losing weight requires different types of diets and different types of exercises. The type of figure or muscle tone you want will also determine the types of exercises you need to do. Do your research or work with a professional so you can gain muscle and burn fat the right way.

Discover the easiest way to gain muscle and burn fat without any we! ight loss pill and medication. Click here to find out more.

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Monday, September 17, 2007

Things You Shouldn't Do While Bodybuilding

What are the crucial facts and information that you know about bodybuilding and during bodybuilding training? Try to write them all down and analyze whether you have fully done or followed each of it. Most likely, these things are what a bodybuilder should be doing during training. But what about the things you shouldn't do? Where did your Dont's list go?

For all you know, doing everything according to your Do's List could just be enough to take you to the right path of bodybuilding but it would be a lot helpful if you also knew what behavior or trait you should avoid and routines you shouldn't do at all. There are so many false information distributed everywhere in the Internet and it's a Don't to trust everything that you read. You should know where to stop.

During bodybuilding training, there is a tendency for you to become sloppy while training and this isn't such a good idea. Being sloppy is produced by a mind that doesn't focus on the proper way of how m! uscles should be developed. Aside from this, you are ushering yourself to becoming injured since the coordination between your mind and muscles and the way you lift a weight aren't in-line altogether. If building firm muscles is your main goal for lifting weights, then you should devote your all out concentration and focus. If you are even more concerned of other things than the thought of lifting a weight properly, then you are just wasting your time. Make sure that you have your attention to getting the form you want with perfect concentration.

Getting excited and anxious in developing well-formed muscles minus the fats just adds to the time. It's the waiting that makes it even longer than it seems. But no matter how long you think it's going to take, do not lose weight or fat the fast way. You could already be losing muscles instead of fats if you try to lose so much weight in a weekly basis.

We keep on emphasizing here that waiting for everything to develop ! to its proper appearance is very important. We can not stress ! more how being patience is going to affect the better of you as a bodybuilder. With this idea in mind, don't be a quitter. If you have gone halfway through the training, might as well finish it because the benefits you will get are surely going to be something you won't regret.

Shareen Aguilar is a writer for Body Building Training Program which has information on Bodybuilding and other fitness topics.

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About Weight Loss Diets

Build Muscle Burn Fat - FAQ

You want to build a ripped chest and abs and shed that spare tire. Or, maybe you want more muscular arms and legs but also want to burn 10 or 20 pounds of body fat over your entire body. Here is an FAQ about just this situation.

FAQ #1: Can I really achieve both goals?

A: Many people believe that it is difficult to find the kind of balance that allows you to take in enough calories to build muscle mass but at the same time lose fat. In fact, there are proven ways to do this. You really can achieve both goals at once!

FAQ #2: Does the technique for achieving my goals require steroids?

A: No. In fact, I do not think any self-respecting health and fitness professional could recommend steroids as an option for building muscle mass and maintaining overall good health across the board.

FAQ #3: When is the best time to eat after a workout?

A: Be sure to eat or drink a large dose of protein immediately following your workout. Generally, eating ! within 20-45 minutes is ideal. You want to eat your protein while your muscles are still in their broken-down, post-workout state. By doing this, you will stimulate a much faster regeneration of your muscle tissue in time for your next workout.

FAQ #4: What types of exercises promote huge muscle gains but not fat?

A: Focus on strength training, which generally means shorter workouts with heavier weights and more intensity, but with fewer repetitions. Concentrate your efforts on both your core strength areas as well as the large muscle groups in your arms and legs. You whole body should experience a strong "burn" during each workout for maximum results.

The dream of building muscle while burning fat is entirely achievable. The key to the proven technique is working out the right way, eating plenty of protein, and of course maintaining the right diet.

For a proven diet plan created by a professional bodybuilder designed to build muscle and burn fat, ch! eck out: http ://

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Top 10 tips articles

Sunday, September 16, 2007

Foods That Build Muscle

Most people in general eat incorrectly. For those of you who want to build muscle, it is important to eat the correct foods. What you eat, how you eat, and when you eat is just as important as weight lifting.

Eating 3 large meals a day is what causes many people to become overweight. The best eating plan involves eating 6 smaller meals per day. This helps to increase metabolism therefore allowing the body to burn fuel more efficiently.

The best way to eat for muscle building

It is important to eat carbohydrates before starting strenuous exercise such as weight lifting. Proteins should then be consumed afterwards. It is essential that eating in this order be maintained.

Carbohydrates causes blood sugar levels to rise. The increase in blood sugar levels gives the body increased energy for a tough workout session.

However, it also causes the pancreas to release insulin into the blood stream. Insulin is used as a transport vehicle to deliver Amin! o Acids (building blocks of protein) to the muscles to help them to repair and grow larger.

The more proteins that are consumed after a workout, the quicker muscles will repair and build up.

The best sources of protein for meat eaters include:

White meat: Fish, Chicken and turkey (both should be skinless)

Red Meat: Ostrich - This meat is extremely lean and a great source of protein.

Stay away from fatty foods and foods that are fried in fat. These foods contain bad cholesterol, which block up arteries that can lead to heart disease.

Foods should be grilled. Alternatively, olive oil can be drizzled over anything.

If you would like more indepth information on how to get a great looking body, click here

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Top 10 tips articles

Tips on How to Gain Weight Fast - Some Really Useful Tips That Will Make You Fit, Not Obese!

Don't want to be skinny anymore, right? It's time to get healthy. You need to change yourself now! In your excitement, don't start consuming unhealthy food to gain weight fast. Its not the way how to gain weight fast.

By consuming unhealthy and harmful food, you will be typing "how to lose weight fast" in google in when you become obese. But, I don't want you to do that. Try to gain weight the healthy way. Thats why I' m giving you tips on how to gain weight fast and through healthy methods. Yes, healthy methods.

Eating junk food or chips and such foods will make you gain your weight fast, but such foods will harm you a lot. You might become obese if you eat a lot of them! You don't want to get overweight, neither do you want to stay thin as you are now. I know you want to be fit.

Apart from all these, genetics can also be a reason why people work hard to gain weight. But this doesn't mean you have to live like this throughout your life. Just follow my t! ips on how to gain weight fast and see the difference in you! If you haven't been able to gain weight however hard you tried, there must be a problem in the diet you follow.

You should eat food consuming essential fats and calories.

Consuming Protein foods will be very very important for gaining weight. Eggs are great protein source. Meat like chicken and beef are also good protein sources. But if you are strictly vegetarian, you may consume oranges, cow milk and cheese which are a very good source of protein.

Some really high protein foods are- Turkey breast, whey, salmon, etc.

Eat more, much more! Instead of eating only two big meals a day, eat 4 to 5 small meals a day.

When you start gaining some weight, make sure to make exercising a habit. Continue eating healthy and also exercising for some 15 minutes a day as well. Or you could just take a walk in the mornings. Its really fun, take your i-pod with you.

Fats- You need the right fats! to gain weight. No trans-fats or hydrogenated fats ok! Cheese! , butter and eggs would be a good option.

Fine, so you've found the most important and basic tips on how to gain weight fast.But there's something more special waiting for you.

Its a special Sample Meal Plan for you. Be sure to follow this plan to effectively gain weight by healthy methods.(Click on the link,you'll find an article, at the bottom part of the article,you'll find your Sample meal plan.)

Tips on how to gain weight fast-Sample Meal Plan And yes, if you liked my article-Tips on how to gain weight fast, please leave a comment or give it a rating.

Jason is a student of science and has special interest in biology and chemistry. He has collected all possible information he could on how to gain weight fast to help all the skinny people on this planet.! He has tried to do his best in the topic. Visit his website by clicking the link above to get your sample meal plan now. Don't forgo the link, cause now you need to wake up and do it!

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Weight Loss

Saturday, September 15, 2007

Bodybuilding Program - Can You Handle the Truth?

The health and fitness editor of this web site has just been enlightened. I have learned some secrets about creating a rock solid body that has completely changed my opinion on just what constitutes a workable bodybuilding program. When I say workable I mean a program that works well enough to keep you building muscle fast enough that you don't get discouraged and give up. If you are looking for the definitive bodybuilding workout your search has ended. Sean Nalewanyj has literally re-written the book on building muscle. Sean knows how to build muscle. One look at his exquisitely chiseled body and you will want to know just how he does it.

Well you are in luck because he wants to tell you all about the art of bodybuilding and what works and what doesn't work. He has taken his considerable knowledge and put it all together in a fantastic bodybuilding program. Now we all know that there are as many bodybuilding programs on the Internet as there are diet plans. Literal! ly hundreds. Some are absolutely worthless. Some are mediocre. Some are quite good. However, there is only one that can be called number one by the people who use them. That is the bodybuilding system created by Sean Nalewnyj.

The statistic are not surprising that over 95% of the people who are interested in building muscle quit after just a couple of weeks because they don't see any results. You are guaranteed to build muscle in as little as 6 weeks with the Muscle Gain Truth No Fail System, which is what Sean has chosen to call his program. He choose this name because he tells the truth about building muscle and he feels that with his bodybuilding program you can't fail. I tend to agree.

If you are a scrawny little guy who wants to know how to gain weight, and how to gain muscle, and the best way to do it, then you need to explore Sean's program for the answers. Sean pulls no punches as he tells what works and what doesn't. He puts the art of building muscle i! n a whole new light.

I spent considerable time comparing! the mos t popular offerings in the bodybuilding arena based on quality, value and effectiveness. If you are serious about purchasing, or just want to evaluate whats out there, go to RocKSolidBody, you can read an article from Sean that explains his technique for building a rock solid chest and download 2 free chapters from his book. A complete overview of Sean's program, Muscle Gain Truth No Fail System, is posted there.

Sean has built his reputation on his honesty. He has built his body with his program. If you have any doubts as to whether or not you can build muscle quickly, without steroids or drugs, I encourage you to look at his bodybuilding program and see for yourself.

One word of warning. Be prepared to get the truth about how to build muscle. You won't find any sugar coated hyperbole in this bodybuilding program.

htt! p://

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About Weight Loss

Friday, September 14, 2007

Is Your Body Really Suited For 6 Pack Abs?

The media often decides what "sexy" should look like. This means a chiseled look and 6 pack abs. Getting 6 pack abs is not reasonable for everyone for a variety of reasons. However, that does not mean that a person should not have a body to be proud of. The trick is to see what's within the physical capabilities of each individual and using them advantageously to meet personal goals. Sheryl Crow says it best. "It's not getting what you want. It's wanting what you've got."

There are many reasons why many people can't have a 6 pack. The most important is body type. There are four major body types.

The first is the long and skinny type. These people are often slender and are built more for agility than strength. They do not gain weight easily, and many of them do not have frames to support gigantic muscle mass.

The second is the round type. These people tend to be a little thick. That does not mean that weight loss and gaining muscle is impossible. It just ! means that the individual is more likely to be stocky.

Then there's the slender type. Like the thick type, these people can gain some muscle; it's not reasonable for these people to expect to be thick, skinny, or muscular. Many people fit into this category.

Finally, there are those that are the muscular type. For these people, gaining muscle is easiest no matter if they're a bit thick or slender.

The trick is to figure out what body type the individual is by finding out how the individual responds to diet and exercise. Another way is to look at the family genetics. Either way, there's absolutely nothing to be ashamed of. Knowing this information can help someone to create a program that will prove successful.

The first step to finding a successful program that will yield results is to find a program that suits a particular body type. Fortunately, that is not too difficult. Many programs support all fitness levels and body types. The second step is t! o create a regiment that includes proper diet and exercise. Fi! nding th e proper diet also depends on one's body. Some people are sensitive to the affects of carbohydrates while others are more affected by excess calories or protein. Most people do perfectly well by balancing all food groups and controlling calorie intake.

An exercise program that works for most people will include strength training and cardiovascular exercise. The cardiovascular exercise helps to burn fat and calories while strength training strengthens, tones, and defines muscle structure. Workouts specific to the abs should include a variety of exercises that work all muscle groups in that area. If done properly, a program such as this should provide a sleek and sexy build supported by nature.

Here is a serious question to consider when thinking about getting 6 pack abs. Is it better to try to mold oneself to a standard, or is it better to find a program that works with the body? Sexiness does not have to be dictated by anyone else but the person wanting success. ! Sexiness is a matter of confidence. Confidence is bred through success. Success is made by devising a fitness solution that works with what nature provided.

Want to get 6 Pack Abs but don't know where to start? Visit http://How-To-Get-6-Pack for insider tips and secrets.

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