October 25, 2008
You want to achieve muscle weight gain and you want to achieve it today. You’ve likely heard how much hard work it will take, and you’re preparing yourself to get to the gym four or five times a week for 60 to 90 minutes per session.
I have good news for you. Conventional wisdom is dead wrong.
With a properly-constructed workout, you can get better results in fewer than ninety minutes per week. By better, I mean that you can build muscle up just as fast as with the extended workouts, but you also get several additional benefits:
These techniques are not secrets, but aren’t widely used. These short workouts are based on interval trainings, which is nothing new. Interval training been used successfully for years. But how you apply those intervals will determine your results. That’s why it’s vital that you research a solid routine if your goal is muscle weight gain.
The two primary types of interval training you’ll find in good plans are high intensity interval training (HIIT) and Tabata training. HIIT sessions are generally used for the cardio sessions, and 15 minutes will replace 45 to 60 minutes of traditional aerobic activities.
Tabata training is just one form of strength training using compound exercises and intervals that will have your muscles screaming in 20-second sets. You can also generously apply in functional exercises, kettleball training, sports-specific exercise and more to keep your sessions fun. But prepare for effort — you can’t build muscle up unless you put forth maximum effort during your workouts.
But these types of workouts aren’t for the faint of heart. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you’re ready, put your game face on and get to work. You’ll love the results!
October 24, 2008
If you’ve been working out for a while then you probably already know that there’s a lot more to adding muscle to your body then just going to the gym, pumping iron and ripping through your latest workout plan. Depending on how long you’ve been hitting the gym you may or may not know that just as important to working out and hitting the weights in the gym is rest and nutrition.
You won’t add anywhere near as much muscle as you would if you were sleeping enough and providing your body with the right nutrients it needs to grow. If you’re not sleeping at least 7-8 hours a night and if you’re not consuming at least 1 gram of protein for every pound you weigh then there’s a good chance that you’re not getting everything you can out of your workouts in the gym. And I don’t know about you but I’m not going to let a lack of sleep or a lack of sufficient protein intake nullify my bodybuilding workout.
Ok so let’s get right into three things you can do today that will absolutely skyrocket your gains if you’re not already doing them. The only thing you need to make this work is some kind of protein/carbohydrate powder mix. These tips all revolve around supplementing with carbohydrates and protein at the right times to maximize your muscle building potential.
First things first you want to pound a shake right after you workout. This one is the most critical because right after a workout your muscles are vulnerable. Your muscles are spent and your body has been wiped out of any nutrients you may have consumed earlier. You see when you workout you expend a lot of energy and basically after a hard workout your body is starving and your muscles are literally like sponges. This is the ideal time to consume protein and carbohydrates if your goal is to pack on some serious muscle.
Along with right after your workout you also want to consume a carb/ protein shake first thing in the morning. When you wake up in the morning you're waking up from an eight hour fast. FEED IT! When your body doesn’t have anything in it’s stomach to burn for energy it’ll go after your muscles and fat.
Do you want your body chewing on your hard earned muscles for energy?
Of course not so feed it first thing in the morning. Professional bodybuilders have been known to set alarms for the middle of the night so they can wake up and pound a protein shake before returning to sleep. That’s extreme but the point is that you may be losing a tiny bit of muscle at night and you want to stop that as soon as you wake up.
Last but not least make sure you drink some milk and eat some cottage cheese before you turn in for the night. In the previous paragraph I talked about how the potential to lose muscle in the middle of the night while you’re sleeping is real. Well you can prevent that be drinking milk and eating cottage cheese before you go to bed. Both contain casein which is a form of protein that is slowly leaked into you system because it’s hard to digest. You’ve heard of whey protein well this is his brother casein protein and if you use it wisely you can build muscle in the middle of the night instead of losing it!
October 21, 2008
No doubt, you’ve already read something about the anti aging advantages of Vitamin D. The miraculous vitamin has been in the news quite a bit recently - particularly Vitamin D3.
If you haven’t heard about the benefits of Vitamin D, here is a brief list:
There are lots of other research studies being done with additional benefits discovered all the time.
But here is some controversial news about Vitamin D you may NOT know:
Fact: Your body produces Vitamin D naturally with sun exposure.
What you don’t know:
Fact: Most sunscreens actually block the rays that produce Vitamin D. Since sunscreen has been widely used, the occurance of cancer has also gone up!
What You Don’t Know: It turns out that since Vitamin D3 protects against some cancers, by inhibiting the sunshine from sunscreen, we are actually increasing our cancer rate.
According to the American Dermatology Association, it is absurd to ask anyone to get any sunshine without sunscreen.
Fact: The government recommends 400 units of Vitamin D per day
What You Don’t Know: Most research indicates that 4,000 units per day is needed.
Vitamin D poisioning can occur if you take too much, but the incidences are actually pretty rare. Testing is recommended.
Important questions to ask yourself:
Am I deficient in Vitamin D?
How do I go about getting tested?
What do I look for when buying Vitamin D?
Making anti aging a part of your life can be easy with the right information.
To answer the questions you have about this important vitamin, go to Anti Aging Vitamin D
October 19, 2008
Coral calcium benefits the body in many different ways. Coral calcium is a mineral supplement that is harvested in a couple of very different ways which makes a big difference in its effectiveness.
There are two basic forms: “Marine” coral and “Land” or fossilized coral calcium. Although Bob Barefoot believes that all coral is good, there is a difference, good coral and the Best Coral.
True Marine Coral Calcium (the best) is harvested with ecological safety and conservation from under the pristine waters around the islands of Okinawa Japan. This highly beneficial supplement is called SMP 44 or Sango Mineral Powder 44 and is considered to be a unique marine miracle for health and in the opinion of Bob Barefoot, the best calcium supplement available.
The mineral nutrients contained in coral calcium combine to support all body chemistry. The benefit of mineral supplementation has been well supported in scientific literature and the benefit of coral calcium has 600 years of history with millions of people word wide.
The main mineral component of coral calcium is calcium but contains several other essential mineral nutrients including substantial amounts of magnesium, zinc, strontium, boron and many more.
Coral calcium health benefits include:
Supplies essential Calcium which is the most abundant mineral in the human body that:
Signals biochemical processes in the cells.
Controls muscle contractions.
Initiates DNA synthesis.
Helps to build stong bones.
Critical control of the pH (acidity or alkalinity) of the body fluids.
Acidity results in the expulsion of oxygen from the body which can lead to numerous diseases, such as cancer, according to two time Nobel Prize winner Dr. Otto Warburg.
The level of calcium intake in the Western diet is much lower in many people than is required for optimal health. Supplementation with additional calcium and minerals has many health benefits that could support your healthy body for years to come.
