Get Lean for the Summer: Get That V-Taper

Road to a V-Taper

Want to drop a few pounds before the summer gets here? While wanting to lose the gut and get ripped to revel the V-Taper that lies within you? Do you run into obstacles and roadblocks? The following article will empower you with knowledge to tighten things up and lose body fat. Transforming into a leaner version of yourself with a more classic proportioned physique.

Best Diet for a V-Taper

Protein plays an important role in minimizing body fat. High quality protein enhances fat loss because essential amino acids, especially leucine. Stimulates muscle protein synthesis, which leads to greater muscle mass. The increase in muscle boosts metabolic rate. While increasing the consumption of fatty acids, leading to fat loss.

Diets that target food portions and macronutrient ratios (carbohydrates:protein:fat) to banish a fat gut. Relying on restoring the sensitivity of the body to the hormone, insulin and reducing its fat gaining properties by dropping the carbohydrate content of the diet and glycemic index/load. Reducing carbohydrates, especially high-glycemic load diets. Moderating saturated fat intake and incorporating olive oil and cardio helps you lose inches around the waist.

The Mediterranean Diet

The Mediterranean diet, gaining considerable attention as fat-loss program, with plenty of science to back it up. The diet includes the high intake of olive oil, fish, fruits and vegetables along with a moderate use of dairy products. The monounsaturated and polyunsaturated fatty acids found in olive oil and fish show to positively impact body composition. Causing greater fat loss, especially around the waist.

Eating fruits and vegetables associated with the Mediterranean diet provides complex carbohydrates with a low glycemic index that triggers a lower insulin response. Because low glycemic carbs don’t cause blood sugar levels to rise quickly. The requirement for insulin secretion is lowered. Since insulin directly inactivates fatty acid oxidation, the lower insulin levels in response to low glycemic carbs sources raises the level of fatty acid oxidation. Resulting in lower body fat. This diet suggests that a low carbohydrate diet with supplemental  olive oil, the best bang for the buck to lose the gut.

Meal Frequency: Does it Matter?

Diet for V-Taper BodySome think that eating small frequent meals optimizes fat loss. According to the theory, go without eating for more than a few hours and your body shifts into “starvation mode”. Part of the starvation response is to slow down metabolism in an effort to conserve energy. Pretty hard to get lean when your metabolic rate isn’t cooperating. Providing your body with a constant stream of nutrients prevents the starvation response. By “stoking the metabolic furnace,” thereby enhancing the ability to burn stubborn body fat.Despite seemingly logical basis,however the evidence does not support metabolic benefits of increased meal frequency either.

Studies looked at feeding frequencies and fat loss through randomized controlled trials. Finding that eating small, frequent meals appears to have little if any effect on reducing body fat. Meal frequency comes down to personal preference. Choose whatever frequency fits your lifestyle. Focus on what’s important to achieving fat loss. Creating negative energy balance and consuming adequate dietary protein. Eat a minimum of three daily meals spaced out no more than every five to six hours to promote optimal muscle growth. Any less than three meals, potentially risks muscular gains.

Cardio:Train Smarter and Harder

HIIT Supports Anabolic EnvironmentCardio is a big part of the equation if you want to get ripped. High-intensity interval training (HIIT) is the best way to go. A combination of high and low intensity exercise is the best exercise mode for fat burning and increasing total energy expenditure (all-day calorie burning). Without sacrificing muscle mass. HIIT burns fat and improves cardiovascular capacity with short but intense training sessions. Offering all the advantages needed to train smarter as well as harder.

HIIT entails working at 80-90 percent of your maximum capacity for roughly one minute. Accompanied by less intense recovery periods at 40-50 percent of maximum capacity. For approximately one minute. Studies found subjects performing HIIT increased cardiovascular capacity and burned considerably more body fat. Than those who did low-intensity cardio programs, while also promoting a more anabolic environment that supports muscle growth. In addition to HIIT burning fat and supporting a more anabolic setting, additional research  has shown HIIT also burns fat for longer periods of time, post workout, relative to low intensity cardio.

 

Crown Your Triceps with Skull-Crushers

Triceps Muscle and Skull-Crushers

Obtaining huge, ripped arms requires as much attention to the triceps (maybe more) the biceps muscles. This is because the triceps brachii muscle can make up about two-thirds of the upper arm mass. Having greater cross sectional mass than the biceps. Thus, if you want to stretch the arm tape measure to break the 20-inch barrier, you must be prepared. You’ll need to mercilessly hammer your triceps with heavy mass builders. A superior mass-building exercise is the skull-crusher. Also called the lying French press or lying triceps extension. This exercise activates all three heads of the triceps. Especially pounding the thick, long head of the muscle. Skull-crushers sound a bit like an old school approach, and they are. But this exercise is outstanding at building triceps mass and density.

Muscle Structure and Function

Skull-CrushersThe long head is the innermost of the three-headed triceps brachii muscle. It begins on the scapula (shoulder blade) just below (inferior to) the head of the humerus bone of the arm and shoulder joint. The muscle belly of the long head of the triceps brachii ends in a  tendon that joins the tendons from the other triceps heads. Making a common triceps tendon at the elbow. The triceps tendon crosses the elbow joint and attaches to the ulna bone of the forearm near the elbow.  The lateral head of the triceps brachii begins on the posterior part of the humerus bone of the upper arm. About two-thirds of the way toward the shoulder joint. It runs down the back (posterior), outer side of the humerus bone to connect to the common triceps tendon.

The medial head of the triceps brachii lies between and deep to the long and lateral heads of the triceps. It begins along the upper two-thirds of the posterior part of the humerus bone. The fibers of the medial head of the triceps run down the arm to connect triceps tendon, which inserts on the ulna bone. Together, the three heads of the triceps brachii muscle extend the forearm. Straighten the elbow joint. However, the long head of the triceps brachii can extend the shoulder (pull the arm to the rear of the body). Both of these functions of the long head are activated strongly by skull-crushers.

Skull-Crushers

Skull-crushers require forearm extensions, so this exercise hits all three heads of the triceps. While the angles hit the long head particularly hard.

Build-Arm-MusclesYou might want to engage a training partner to spot you during this exercise. By following this plan, if the weight gets stuck on the way up, you can get some assistance to prevent the bar from crashing back uncontrollably toward your head. Although you can pile on weight with skull-crushers, that strategy does increase the risk of bouncing the bar off of your forehead. A safer strategy, especially without a training partner, is to use moderate weights for 12 repetitions. Preferentially activating the medial and lateral heads of the triceps first. Push it hard (with a spotter) as you approach fatigue, the larger and stronger fibers of the triceps will really come onboard to keep the bar moving.

Keep pushing the weight, but make sure your training partner is nearby as fatigue sets in. You should always warm your elbows up with a few lighter sets before hitting it hard and heavy.

Proper Training

When it comes to arms, your effort and consistency in training, along with proper exercise form, determines if triceps will develop the way you want them too. Make sure to warm up your elbows before hitting lying triceps extensions. Joint pain from sloppy training only brings you closer to a forced layoff. On the other hand, you will want to experience the “good” pain that is induced from temporary lack of blood flow. Meaning you are moving closer to the ultimate triceps. Persistent exercise will increase your pain threshold. Nevertheless, do not push to the limits on  lying triceps extensions without proper safety and good exercise form.

The Exercise

  1. Place an EZ barbell on the end of a flat bench. You can use a straight bar, but will likely find it easier on the wrists to use the bent bar. Lie on the bench and grip the bar behind your head with a narrow, overhand grip. Palms facing up. You can place both feet on the floor or on the other end of the bench if you prefer.
  2. Move the bar from the bench by extending your elbows and lifting the bar until it is directly over your eyes.
  3. Do not pause at the top, but immediately lower the bar toward your forehead by controlling the flexion (bending) of your elbows. When you lower the weight to your forehead, you should do this relatively slowly, over three or four seconds.
  4. Continue to lower the bar until the bar almost contacts your forehead. Control the weight so that it does not crash into your head. (Skull-crushers did not get their name for no good reason!)
  5. Immediately extend your elbows so that the bar moves upward until it is over your eyes. In the top position, your elbows should be almost straight. After reaching the top, control the lowering of the weight back to your forehead. Repeat the next repetition until the set is complete.

 

 

 

 

21 Tips for 21 Inch Arms!

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21-Inch Arms are the Holy Grail in Bodybuilding

Whether you aspire to become Mr. Olympia one day, or have not intentions of getting any closer to a stage than your local beach. Huge, round biceps and thick hanging triceps are a prized possession to proudly show off. Only a chosen few ever reach or surpass the 21 inch arms mark. Give yourself the best possible chance of achieving this elite status. Put these 21 tips into practice.

Work the muscle, not your ego.

The biggest obstacle to building bigger arms is universal among lifters across the globe. Using terrible form and not putting the biceps and triceps under actual tension. Using more weight than can be handled in decent form is the underlying issue. Nobody cares how much weight you use for curls. They see your arms. Lighten up and do it right.

Huge biceps and triceps!Master your mind-muscle connection.

There is a subtle difference between merely using good form and truly working the muscle. You need to feel the biceps and triceps muscles both contract and stretch under resistance as you do your reps. Mimic the motion of a barbell curl, slowly flexing the biceps as you curl upward and consciously stretching them as you lower your arms.

Give them their own day.

You’re not doing your arms any favors by working them after larger torso muscles like the chest, back or shoulders. By then you’re already partially fatigued. Devote a dedicated workout day to arms. Training only arms on that day.

Hit them twice a week.

Work them twice a week. You do not need two dedicated arm days, but rather have one full arm day. You could do biceps after chest, or triceps after delts. Only doing three exercises for three sets each on those days. Two dedicated 21 inch arms workouts is probably too much for most men to recover from.Do a longer, tougher workout, along with a shorter one that isn’t demanding on your muscle recovery. 

Heavy chest and back work

Triceps get plenty of work when performing press movements for the chest. and biceps involved in all types of rows and pulldowns for the back. If you slack on those workouts, you’re missing out on residual work and growth for your arms.

Build Huge ArmsDeep Tissue Massage

Deep tissue massage, a staple among top-level bodybuilders. An effective way to break down fascia to allow additional muscle growth.

Stretch ‘Em

Many bodybuilders advocate aggressive, painful stretches held for 30-90 seconds, often with weight. Be careful with this, especially if you’ve never stretched arms out before. Keep in mind of static stretches. Do not add movement to a weighted stretch.

Take it EZ

Barbell curls, the absolute king of muscle building movements for the biceps. The straight bar can cause wrist pain in many. The angled contours of the cambered bar, better known as the EZ-curl bar alleviates wrist pain. While allowing you to work to your full potential on curls.

Brace Yourself

Having large deltoids, chances that they rob the stress from your biceps in any standing curl. Make sure you work bi’s rather than your shoulders. Upper arms braced an immobile, like preacher curls.

Weighted Tricep DipsDips and Press for Huge Tri’s

A 200 pound guy might be able to do weight dips with 100 extra pounds. Or close grip presses with 315. It’s doubtful he would ever use those weights for skull crushers or cable pushdowns.

Try Higher Reps

Supersets

Alternate Bi’s and Tri’s

You start each workout with a finite amount of energy that becomes depleted as you go along. Alternate movements for the biceps and triceps. One gets to rest and recover for a few minutes while the antagonistic muscle is worked.

Press on the Smith

Close grip bench press certainly adds bulk to your triceps. But many have a hard time keeping the barbell balanced and end up struggling. Better off doing close grip presses on a smith machine. Balance is taken out of the equation so you can build your tri’s.

Decline Bench for Better ROM on Skull Crushers

Most effective triceps extensions is the “skull crusher”. Standard version done on a flat bench is that the range of motion (ROM) is incomplete. On a decline bench, a complete ROM is provided.

Beware of Overkill

A good rule of thumb to follow is that when you lose your pump and can’t get it back, you’re done for the day.

Build Big Arm MusclesA Break Might Be In Order

If your arms haven’t grown in a long time, the best course of action might simply be to stop training them anywhere from a week to a month. Sometimes your muscles “reset” and make gains once you resume direct work.

Cheat at the Right Times

There is a time for good form and a time to loosen it up a bit. Introduce “cheating” style reps within a set. After you have taken it to failure with good form. This allows to take the muscle further and work it harder. As the other muscle groups are fresh and can assist in the process. Cheat when it gives the target muscle more work. Not less.

Go Overhead

If you never do any type of overhead extensions movement, you’re missing substantial development. Opt for overhead dumbbell or barbell extensions.

Hammer It Out

The brachialis is a muscle wedge between the long head of biceps and lateral head of triceps. A direct way to train this muscle is via hammer curl or reverse curls. When fully developed, the brachialis can add a solid inch or more to your upper arm measurement.

Believe Your Arms Can and Will Grow!

You must have faith and believe that your arms can and will grow. If you have doubts, or worse, are convinced that any efforts will be in vain, that negative poison will sabotage your efforts. Either consciously or subconsciously, you will hold back from giving it your all. Why bother? Your arms won’t grow anyway! You’re doomed! Squash that nonsense right now. Your arms are not finished growing yet. They are a work in progress. It’s up to you to force them to grow through intelligent strategy and pure hard work. Apply these 21 tips, and the gains will come.

Fat Fighters! Simple Steps Aiding Weight Loss

Fat Fighters! Chemical in Apples Promotes Weight Loss

Ursolic acid is a chemical found in apples, basil, cranberries, peppermint, oregano and prunes. It is used in a variety of cosmetic products and can inhibit the growth of some types of cancer cells. A Chinese study on rats found that ursolic acid fat fighter supplements reduced body weight. While increasing caloric expenditure and decreased fatty levels in muscle. Ursolic acid promoted weight loss by increasing the activity of uncoupling proteins in the cells. Causing fat loss by promoting heat formation.

Ursolic acid is also anabolic. A University of Iowa study in mice found that ursolic acid found in apple peels prevented muscle deterioration following fasting and spinal cord injury. Ursolic acid supplements also increased muscle mass in normal mice. The anabolic effect of ursolic acid causes increased insulin signaling the skeletal muscle and the suppression of gene activity. Linking to atrophy (decreased muscle size). Ursolic acid might speed fat loss and build muscle. Adding fat burning pills like these helps you lose weight.

Melatonin Cuts Fat and Increases Lean Muscle Mass

Melatonin, a hormone produced by the pineal gland in the brain, promoting sleep and daily biological rhythms. Research found when consuming 3 to 5 grams of melaonin daily for one year, decreased body fat. Decreasing body fat by nearly 7 percent and increased lean muscle mass by 5.2 percent. Compared to a placebo treatment. A good night sleep is always wise. Furthermore, melatonin helps promote sleep and seemingly promotes decrease in body fat as well.

Do You Need Testosterone Supplements?

Testosterone Supplements and Testosterone Boosters:

Testosterone replacement therapy is big right now. Prescriptions increased from 1.3 million in 2010 to more than 3 million several years later. Much of the increase was due to awareness of “Low T”, which is low testosterone.

Low testosterone, linked to cardiovascular disease, diabetes and obesity. Also linked to depression, decrease sexual performance, low energy levels and premature death.

testosterone-boostersA subcommittee of the US Food and Drug Administration (FDA) from the Endocrine Society recommended that testosterone prescriptions be limited to mean with low testosterone levels (hypogonadism). The subcommittee also recommended large scale studies to determine the effects of testosterone pills on the long term risks.  Like cardiovascular and prostate disease.

Most, but not all, studies showed that testosterone supplements increase muscle mass and strength. While improving sexual performance and enhancing mood in aging men. Symptoms that might call for testosterone supplements include a drop in sex drive. Or trouble getting or maintaining an erection. Consider testosterone also if you have reduced energy or decreased muscle mass or strength.

 

Explosive Reps for Muscle Mass

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Training for Muscle Mass?

When training for muscle mass, and building big muscles how should you lift the weight? Do you lift the weight slowly and try to squeeze the muscle throughout the entire range of motion? Or do you exert as much force as you can on the weight and attempt to lift it explosively?

Many bodybuilders like to do reps with an explosive positive. A little pause to fully contract the muscle on most exercises.Then a slower negative to control the weight down and feel it stretch. Do slow lifting portion down when going very heavy for sets. Sets of about six to eight reps. Just so you don’t put too much strain on the joints. Also not putting much stress on the tendons and ligaments as well. Most often, try to train with 10-12 reps per set and do the reps explosively.

Adding a muscle building supplement can help with building muscle mass also. Many of these supplements are classified as “legal steroids” and contain no banned ingredients. Muscle building supplements are safe to take and not harmful to your body. They help build the mass and also help increasing strength.

 

Want to Grow Muscles? Lift Heavy

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Heavy Lifting to Grow Muscles?

Do you need to become very strong to grow muscles bigger? Some people don’t care how much weight they can bench press or squat. Lifting heavy can be dangerous if you do not know what you’re doing. Can you get the same big muscle results by using other techniques? Like slower reps, drop sets and superset?

muscle-supplementsIf you plan on growing big muscles, use heavier weights as time goes by. If you have 14-inch amrs and you’re curling 20-pound dumbbells, for example. You’ll never get your arms up to 17 or 18 inches.by curling those same 20-pound dumbbells. It does not matter how slow your reps are. Or even if you superset them with barbell curls and cable curls. Those techniques, really only effective for more experienced lifters. Ones who have become much stronger and realistically aren’t going to get a whole lot stronger.

If some guys can handle 180-pound dumbbells for incline presses after 20 years of training, that is super impressive. You can not expect him to keep getting stronger until he can press 250’s! As long as you warm up properly, use good form and don’t do very low reps like one to five, you shouldn’t get hurt.

 

Weight Loss Soup-Get Your Summer Body QUICK

Weight Loss Soup-Lose Weight Quick!

This is the recipe I found, and from speaking to several people this is my conclusion: if you stick to the plan, it can work for you.

lose-weightTry adding fat burner.  A legal steroid fat burning supplement like Clenbuterall (CLEN).  In addition to eating the soup to kick start weight loss quickly.  Because fat burning supplements  give you extra energy to get to the gym and get a good fat burning workout in.  Most of all, I think that one should enjoy not only the result but also the process! Adding a fat burning pill is a great idea in addition to this soup.

Cabbage Soup Recipe

– 6 large green onions
– 2 green peppers
– 1 or 2 cans of tomatoes (diced or whole)
– 3 Carrots
– 1 Container (10 oz. or so) Mushrooms
– 1 bunch of celery
– Half a head of cabbage
– One package Lipton soup mix
–  2 cubes of bouillon (optional)
– 1 48oz can V8 juice (optional)
– Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Slice green onions, put in a pot and start cooking. Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot. Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot. Clean carrots, cut into bite size pieces, and add to pot. Slice mushrooms into thick slices, add to pot .If you would like a spicy soup, and add a small amount of curry or cayenne pepper now. You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need. Use about 12 cups of water, cover and put heat on low. Let soup cook for a long time – two hours works well. Season to taste with salt and pepper.

Leg Training Tips-Never Skip Leg Day

5 Bits of Random Leg Training Wisdom-

The biggest mistake is form. Guys go to heavy and cheat. Or do not use a good range of motion. They just want to impress other guys and girls at they gym.

Whether you train the whole leg at once or split up quads and hams depends on the person. If your hams are very bad, train them first or on another day. If your hams are pretty good, you can probably be alright training them with the quads.

Eat a little more carbs than usual before a leg workout. But not too much. Not a good idea to have a huge meal of any kind before leg training. Then you feel sick to your stomach and that ruins the workout. That is probably a reason you hear about so many guys throwing up from squats!

Never try to see how much you can squat or leg press for just one rep. Being a bodybuilder, that is just a bad idea. While a good way to get hurt as well.

Your muscles need time to recover from a workout. Bigger muscles like quads and hams need more time. Usually legs stay sore for at least two to three days after working them. They would not be recovered enough. Train legs every 5 days. Best scenario is giving them a whole week between workouts. Adding muscle building supplements help build muscle mass and muscle recovery.

Hardcore Training Tips

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Hardcore Training-3 techniques to bring your chest up

  1. DROP SETS: For this workout, every set is a drop set after warming up. This gets increasingly difficult as the workout goes on because the pump is so extreme.
  2. GIANT SETS: Doing three different exercises in a row with no rest in between. A typical giant set for chest might be: Incline Barbell Press – Incline Dumbbell Flyes – Seated Bench Press Machine
  3. HARDCORE TRAINING: This is a very intense way to train. Combining drop sets and forced reps. The first three out of four sets for an exercise are drop sets. While the last one is taken past failure with forced reps. Try to go even further past failure by not ending the set until you can’t even lower the weight under control anymore. If choosing this method-it is very important to have a good spotter. Preferably a strong one. Usually having two spotters working with you for safety. You’ll build huge muscles in no time! Adding a muscle building supplement or bulking supplement helps with your gains.

Train for Exploding Triceps

After working biceps with an exploding bicep routine. Maybe one where you do three sets of eight. One set of seated dumbbell curls. Standing bicep dumbbell curls and finishing off with hammers. Adding a tri-set three days later. A good one for a normal routine where you can go heavy for straight sets.

  • Lying Triceps Extensions (Lying French Presses) 4 X 8-10
  • Parallel Bar Dips 4 X 8-10 (add weight if you need it)
  • Close-grip Bench Press  4 X 8-10
  • Cable Extensions 4 X 12-15

Later in the week, do three tri-sets with the three exercises all in a row with no rest between. Cable push downs with a regular overhead grip. Cable pull downs with a reverse grip (you may need to reduce the weight quickly before starting this one.) Finish with parallel dips. You will not need to add weight for the dips this time. Rest for two minutes. Then do it again. Repeat once more. Flex your triceps hard for a full 30 seconds. Then stretch them. They should feel like they will feel like they will explode!