Jog Your Way to Weight Loss

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Jogging and weight loss

Jogging is one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it for weight loss.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.

Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.

When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished.

Jogging and weight lossThe key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor. Because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low. Slowing down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high. Resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% . By using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 40

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example, you can see that if you are 40 years old. Keeping your heart rate between 90 and 126 while doing your jog.

The fact is, you do not need to go fast to get benefits from jogging. It is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes. Than to cover it in 7 minutes and exhaust yourself.

If you stay within the limits of your heart rate capabilities. Begin to add more time and miles to your jog. as Jogging will become something you look forward. Adding a legal steroid to burn fat will have you losing weight quick. Clen is the perfect legal steroid that will cut and shred your body!

Protein Bars -Make Your Own!

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Protein Bars – Here is how to eat your way top massive gains

Commercial calorie protein bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don’t think they are worth the money.

Pre and Post Workout SnacksBut for those of us who want mass, and are always looking at the mirror to see gains I have a great solution…Make your own MUSCLE BARS.( Protein Bars) These bars combined with muscle building supplements, will have you putting on the muscle. While getting your body ready just in time for summer!

Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE – if you want to gain mass at an accelerated pace…EAT FAT! Yes don’t avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth.

The recipe that follows is simple to make furthermore,  will provide you with several days’ worth of weight gain dense snacks.

1/2 cup butter
1 cup apple juice concentrates (the frozen kind)
1 teaspoon vanilla
3 whole eggs
2 cups whole wheat flour
1 cup raw wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup of each: sunflower seeds, pecans, raisins and chopped dates

Preheat the oven to 350 degrees; blend the butter, eggs, apple juice
And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture.
Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh
You will get 12 bars out of these and each one gives you
561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein.

They Don’t Know Squat-Tips for the Perfect Squat

There’s much confusion among trainers and trainees whether squats performed all the way down or just half way. In most gyms today, a common instruction during squats, dead lifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

* Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Every exercise produces stress around a joint – the body then adapts to this stress.

* Cocontraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.

* Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

* Therefore, not only is the squat – as a closed chain exercise – considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests performed at a knee angle of 90 degrees. Because there is a greater amount of laxity in the knee joint at that specific angle.  Making sense to only go down half way where most vulnerable especially with greater loads (because you are much stronger in this partial ROM?)

* According to Ironman contributor, George Turner. The fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.

* Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases. One day you happen to squat beyond your trained ROM.

* Partial squats performed on a regular basis will decrease flexibility.

* There is a low incidence of lower back pain and knee injury. Reported in Aboriginal and Oriental societies which perform full squats on a regular basis.

* Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

* Although you may find some research that indicates full squats as potentially harmful to the knees. One study has ever proved this to be true. However, performed on a skeleton – the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats. Adding a legal steroid to your routine will help you get strong and speed recovery time.

Squat Safe

Unfortunately, many personal training certification courses are teaching half squats. Safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting needs performed in a full ROM where the hamstrings make contact with the calves. (so that no light can be seen passing through your legs at the bottom position) It is okay for your knees to travel beyond the toes. (just do not relax the knees in the bottom position) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. Next time someone approaches you in the gym. Advising not to go deep while squatting tell them they don’t know squat.

Beginner Bodybuilding-Recovery Time

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How long should I let my muscles rest?

This is one of the questions that many beginner bodybuilding starting training with weights ask. In this regard here are some recommendations for the time needed for muscle recovery.

In a way, the time to rest if doing a set of exercises, would be depending on the load that your lifting. That is to say that if we are sufficiently recovered.

Even so, you can apply other techniques that “profit” this state “not-recovered” to establish the condition would be to find the optimum time of rest, without it being too soon nor very long time to return to do another set.

muscle-recoveryFactors that imply the rest time:

Intensity of the exercise: that we are using as load of complainant is the exercise:

The amount of musculature that involves.

Primary Objective: identified between increase strength, lose fat/build muscle

Based on these points the recommendations of rest are going to vary, even from 0 to 5 minutes… how it influences the intensity in the time of rest?

The lower the number of repetitions performed in a series, the higher the current, as the load will be greater. If the number of repetitions was high, leads to that the weight is light and allows us greater duration of exercise, so the intensity would be low.

If you lifted the bar 3 times means that the weight is considerably high, but on the other hand if you’re able to do 25 repetitions possibly the weight is not the most appropriate for your size…Involvement of the intensity and the rest time based on:

a high range of repetitions = low intensity = less rest time between sets
a low range of repetitions = high intensity = more rest time between sets

How influences the demand of the exercise with the rest time?

The relationship between a compound exercise, which is to see recruited large numbers of motor fibers would have an impact on a high percentage of our capacity for muscle recovery, and this must wait for more time.

The example is very clear, if you commit yourself more amount of muscle, your body in a comprehensive manner is going to notice the effect of the work with the loads

Therefore: The greater complainant is the exercise = more time to relax
the lower complainant is the exercise = less rest time

Exercises that include large muscles, such as leg, chest and back are going to belong to the first group, and for its part, the muscles “small” as biceps, triceps or shoulders are going to need very little time to return to the load.

Partial Reps to Get Ripped Muscles

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Tips to get ripped muscles!

You can only build muscle tissue if you can generate progressively stronger muscular contractions. Bodybuilders find ways to increase exercise intensity, getting ripped muscles.This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. While focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to over train. Because bodybuilders at the advanced level must resist the temptation to seek improvement. Furthermore,  by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid over training is to make constructive use of partial repetitions. While this allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

 

Keep Your Head When You Get Light-headed At The Gym

Ask any weight lifting body builder will say they will feel light headed, nauseous and even sometimes even puke when they train big muscle groups with exercises such as squats and dead lifts.

Some great bodybuilders even take pride that they puke after an intensive bout of weight lifting as an indication that they have had a fantastic workout. But to many, these symptoms are unpleasant, disruptive and could be even be dangerous and cause injuries. Perhaps, you may also have experienced light headed-ness at the gym as well.

What happened? Well, there could be several causes.

• First of all, you may have eaten or drunk too much before your gym workout. Blood is channeled to your digestive organs for your digestive process. But when you begin to exercise intensively especially on big muscle groups, a lot of blood is channeled away from your digestive organs to the muscles. When that happens, food is now in your digestive system left unattended and therefore undigested and thus causing you to feel nauseous.

• Your blood sugar level may be low. This could happen when you are on a low carbohydrate caloric restriction diet or have not eaten for sometime and is now lifting heavy weights. You will feel giddy, tired and may even develop a headache and suffering muscular weakness. It simply boils down to a decreased of energy level for not having enough energy nutrients prior to your workout.

• The most common cause of nausea when weight lifting is low blood pressure. It could be inherent that you have low blood pressure and if not, it is caused by change of body position. Have you ever felt giddy when sitting stationary for sometime then suddenly gotten up and stretch? Well, if you have had that experience, then the same logic and science applies. The sudden fall of blood pressure happens when you are in a squatting position. Then suddenly bursting upwards to a standing position. While blood pooled in your lower body. Not sending the blood fast enough to your upper body and your brain.

These are some of the reasons why many of us will experience giddiness, nausea and even puke.  When we do exercises like squats and dead lifts with heavy weights and when working on big muscle groups.

Now that we know the reasons, we can avoid these unpleasant symptoms. Take necessary precautions during our gym workout on heavy weight days. Adding a legal steroid alternative will help you build muscle quick.

How Much Protein Consumed Daily For Building Muscle

Don’t sacrifice your carbohydrates for a high protein diet, and think twice before “bulking up” those biceps with protein to look better at the gym. Your daily diet shouldn’t contain more than 30% protein ideally, because an excess of it will do you more harm than good.

meatIf you increase protein without adding more calories and exercise to your daily life, instead of building muscle mass you will put your other body systems under undue stress. And eating more protein while increasing calorie intake — but keeping at the same exercise levels — builds an equal amount of additional fat and muscle. Meanwhile, a diet where protein is more than 30% of your calorie intake causes a buildup of toxic ketones. A “ketogenic” diet, or one high in ketones, pushes your kidneys to excessively flush themselves free of toxins. This can cause you to lose a significant amount of water, which puts you at serious risk of dehydration, especially if you exercise heavily during your workouts.

Such water loss will make it appear you’re losing weight, when in actuality you’re not. Plus you will be losing, not gaining, muscle mass and bone calcium from this ketogenic diet, while the stress of dehydration can also badly affect your heart. Dehydration from a ketogenic diet can make you dizzy and weak, give you bad breath, and lead to other health-related problems. This can be the result of a high-protein, low-carb “fad” diet – one that emphasizes proteins excessively.

Protein is absolutely required for your body’s normal functioning, as it helps synthesize your enzymes and hormones. It maintains your fluid balance and the building of antibodies against infections. It also is the basic building block for your muscles, bones, cartilage, skin, hair and blood.  Essential for the formation of all of the cells in your body. You should eat protein-rich foods such as meat, cheese, milk, fish and eggs. Getting enough protein in your daily diet. You can also find protein in soy products. Also in combinations of food such as rice or corn with beans.

Proteins are made up of several different amino acids, some of which your body can make on its own. But some of them have to be ingested. These are called the “essential” amino acids. You must eat a variety of foods to make sure you’re getting all of your essential amino acids. Lack of these can cause growth failure, loss of muscle mass. Also decreased immune system functioning, weakening of the circulatory and respiratory systems – and even death.

While building muscle mass, while watching how much protein you consume for health reasons, legal steroids, a good idea is taking legal steroids for building muscle mass.

Your daily diet should contain no more than 30% total calories from fats, hopefully far less than that. The upper limit of fat in your diet will depend on how many calories you need to maintain your weight. Cutting back on fat can help you consume fewer calories. But some dietary fat is needed for good health. It supplies energy and the essential fatty acids. Like the essential amino acids gained from your consumption of certain foods. Fats also promote absorption of the fat-soluble vitamins A, D, E and K.

Abdominal Exercise (ABS!) & Weight Loss

When most people start on a weight-loss regimen the first thing they wish to attack is their waistline. EVERYONE WANTS TO GET ABS FAST ! They start off with visions of turning a beer gut into an abdominal six-pack. After a few weeks of strenuous exercise nothing appears to happen and soon they lose confidence and give up.

This article is designed to explain, in laymen’s terms, why this happens and why you may be using the wrong exercises, or possibly the right exercises at the wrong time. Either way you are doing yourself no favors.

Never give up because only losers quit. We’ve all heard the old saying: “The height of stupidity is to repeat the same thing and expect a different result.” If it isn’t working you try a different routine and you keep doing that until you find the routine that does work, that is the way of winners.

Why These Exercises do not Reduce Waist

The first thing you must accept is that all abdominal exercises only strengthen abdominal muscles, if those muscles are covered by a layer of fat when you start they will still be covered by the same layer of fat when you finish. You will have stronger abdominal muscles but you will not look any different. Therefore your attempt to create figure from fat will have failed. The secret to making these abdominal exercises work is to lose fat first. You lose fat by diet and aerobic exercise, by burning more calories than you take in with food. When you have reduced your waistline to a more natural size you can then take up abdominal exercises and start working on that perfect six-pack.

Weight Loss

In a nutshell you need to reduce your calorie intake and burn some calories off by using light exercise. Losing weight can only be achieved by eating less and moving more. Forget the complicated scientific formula, it all boils down to eating less and moving more. Also using a supplement to help you accelerate your weight loss. A great fat burner that is a legal steorid like Clen is a perfect safe steroids alternative.

Exercise Wisdom

Conventional wisdom claims that you need to exercise for 30-minutes each day and that this demand can be broken down to six five minute sessions or three ten minute sessions, whichever suits you best. You can carry out aerobic exercise using simple methods like parking your car as far from the store as possible and forcing yourself to walk further. Maybe walking up the stairs instead of using the escalator, any small act of this nature that adds to your normal exercise output is aerobic exercise and burns calories.

Eating habits

Furthermore it makes sense to eat five or six meals each day rather than two or three. Why? Because you will eat smaller meals and it is better for your metabolism to deal with smaller meals rather than large meals. You can also eat between these meals providing you restrict it to a piece of fruit or a raw carrot. Dieting doesn’t have to be hard it has to be sensible.
Your brain doesn’t get the message that your stomach is full for at least twenty minutes after it is full. How often have you eaten way beyond the capacity that is required simply because the message hasn’t got through?

Conclusion

There is no point in attempting abdominal exercises while you still have a layer of fat. Do not expect a figure improvement. Muscle building and weight loss are separate subjects that should be approached individually if you are to get the best results.

Leg Day

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Leg Day Workout- No one likes leg day! Here’s some leg day workouts to get your through the grind!

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats needs resisted. To begin with you should concentrate on building muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads – this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings – main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals – these are the muscles that make up the buttocks.

4. Hip flexors – small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves – two muscles found in the lower leg.

Hard Gain Muscle Builder

AndroTren Muscle Builder-Gain Strength-Fast Recovery

For beginners these muscles exercised as follows:

1. Leg press – 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension – 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl – 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise – 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below. Also muscle building supplementing with a legal steroid helps with strength and recovery. Leading to big muscular legs!

First Day: Biceps, Back, Abs

Second Day: Hamstrings, Shoulders, Abs

Third Day: Quads, Forearms, Calves

Fourth Day: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Bulk Up & Build New Muscle Mass

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Muscle growth requires much more than just going to a gym and doing weight lifting. Many factors contribute to getting great results when lifting. Read on to find out how you can get maximum muscle growth with minimal effort.

legal steroidsWhen attempting to build muscle mass, it is important to ingest the right foods. If your efforts to add bulk are stagnating, it could be because you have an insufficient nutritional intake. To add bulk, you need to consume at least 4000-6000 calories each day from foods, which are calorie dense. Some examples of calorie-dense foods are pasta, nuts, eggs, bagels, trail mix and steaks. Since vegetables have low calorie-density, keep their intake to a minimum.

Try doing real stairs instead of the stairs that your gym has. This can help change the perspective that you have for working out, give you an additional amount of motivation, burn more fat, and build more muscle. The additional scenery could also help you workout for a longer period of time.

Try varying the order that you do exercises. People who workout typically do exercises out of habit. However, it is important that you switch the exercises around in order to promote additional muscle growth. Try reversing the order of your typical routine. This lets you do heavier weights on the exercises that you typically do last, which can increase the growth of those particular muscles.

Compound exercises will help you develop your muscle mass. These kinds of exercises use a lot of varying muscle groups in a single lift. A great example of a compound exercise is bench pressing. This exercise works your triceps, chest and shoulders all at the same time.

When doing weight training, you should always ensure your rest periods are monitored very closely. Short rest periods are the best because they cause a large amount of lactate to accumulate in your muscles. This lactate causes your muscles to be more fatigued, which can lead to more muscle growth.

Offset chest and shoulder presses with a few sets of pulling exercises, such as pull-ups, pull-downs, and rows. Balancing your exercises in this way will help to work out the muscles that are neglected during the presses, which will in turn lead you to bulk up faster and increase your strength.

Becoming huge and buff isn’t necessarily the goal of everyone who weight trains. Different muscle building routines will sculpt your body in different ways. If your goal is to gain lots of mass and bulk up, a supplement will probably be required.

Legal steroids

Try to do bench presses and squats in the same manner that you do deadlifts, which is from a complete stop. Utilize bench and squat movements in the power rack, and allow the safety bars to be set at a certain point where this bar is at the bottom of these moves. You need to let the bar settle on this point. This helps you to remove any elastic tension, which assists you in increasing your strength.

After reading this article, you should be aware of how easy it is to change your daily habits to incorporate techniques for successful muscle building. Since you have new information about muscle mass, you can start a routine and see results quickly.