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5 Steps to Increasing Your Muscle Mass

How-to Increase Muscle Mass

How-to Increase Muscle Mass, is not for the faint hearted, it requires grit, determination, courage, and knowledge. The 5 steps to increase your muscle mass below will help considerably towards this task. They are by no means the only steps that one could take to increase your muscle mass and there will be more to follow these 5, however, it’s an important start and one you should implement as soon as possible…

Step 1 – Provision of Calories

Doubble Front Bicep Poss

Double Front Bicep Poss

The most effective way to get bigger is a strategy combining exercise and good nutrition. It’s vital to pay attention to both halves of this formula. If you’re completing the correct exercise, but not eating adequate calories, you’ll find it impossible to increase muscle mass or strength significantly.

The key is eating regular meals (every 2 – 3 hours) and increase daily calories to 500 above your weight maintenance figure. Try to consume the high quality protein and calories you need throughout the day.


Step 2 – Protein Quality Over Quantity 

Increase Your Protein intake

A lack of quality protein will result in loss of muscle tissue and tone, a weaker immune system, slower recovery, and lack of energy. If your goal is to put on muscle while maintaining definition and tone, extra protein from high quality sources is a MUST. Meal replacement performance products such as Reflex, Pro-Mass, all contain whey protein to satisfy your body’s requirements. These products should not be your only protein source, but should complement the proteins in your diet such as fish and lean meats.


Step 3 – Overcompensation & Eliciting a Training Effect

woman doing dubble front bicep poss

Double front bicep poss

When you exert your muscles, especially during high intensity resistance training, your muscle fibres are naturally broken down. Your body overcompensates for this, so you are able to do the same amount of exercise with less effort next time. This is known as the ‘training effect’. As you train your strength increases, thanks to an increase in muscle size and increased stimulation of muscle fibres. Products like Creatine, Pro-Male will allow you to train more intensely, for example, enabling you to increase the weights you are lifting in the gym or squeezing out a few extra reps.


Step 4 – Help to Prevent Muscle Breakdown


Muscle fibres



Our bodies are in a constant state of building, repairing, and breaking down cells. By helping to prevent muscle breakdown after training, you can support your muscle and strength goals further. Formulas such as HMB can help to do this. Add them to a sensible diet and training regime, for best results.


Step 5 – Introduce Additional Herbs, Vitamins & Minerals to Aid Your Results

Supplements and Bodybuilding 2Herbal and amino acid formulas are popular for accelerating muscle gains. It is also important to make sure you are getting your full complement of vitamins and minerals. Immune Support and ZMA can all be used to support the vitamin and mineral needs of the bodybuilder.

Making wise choices with supplements and foods is one key towards success. The following herbs, spices or foods should be avoided in your quest to develop the perfect physique, soy, soy milk, soy protein powders, licorice, red clover, dong quai, damiana, black cohosh, verbana, motherwort, thyme, oregano, tumeric, hops – sorry guys, but beer lowers your testosterone levels, while having the opposite effects in females, bloodroot, mandrake, pennyroyal, yucca and mistletoe.

It seems like a no-brainer, if you want to maximize the testosterone and anabolic hormonal response to weight training, avoiding or minimizing the amount of estrogenic herbs, spices and foods that you eat, you should be eating organically and smartly. If you want to ensure that you are helping tilt your body to fight off estrogenic items in the environment, you should consider using dietary supplements. And perhaps overall health can ever only be obtained through eating meats and dairy items that come from farms or facilities that do not use hormones in their rearing of the animals.

Step 6 – Understanding Carbohydrate and Proteins

If you are toPotato_galettes_with_quail_eggs grow healthy, fit, or increase muscle size then you must understand what ‘Carbohydrate and Proteins’ are ALL about.

Let’s take a look at carbohydrates and proteins in this very simple to understand way.  Carbohydrate is the petrol you put in your car to power the engine, and proteins are like the mechanic who services, repairs, and fits new parts to your car.

Without carbohydrates you won’t have the required energy to breakdown muscle fibres during your workout, and without the necessary amount of protein, your body would find it hard to repair muscle fibres. In fact, it will cannibalize it from other muscles, shrinking, and inhibiting their growth in the process. You need to also understand one very important factor about cannibalized proteins from muscles, it will not aid in cell growth, understand your body will not use this protein to increase ‘MUSCLE VOLUME’.


Keep coming back, because there are more Steps coming later…




Top 10 Benefits of Weight Training

10 Weight Training Benefits to a Happier LIFE

Are there any real benefits to lifting or training with weights, well all the research over the years as proven beyond doubt that lifting weights is one of the most beneficial health gains available today? The data is in and the results have been clarified… Weight Trainingis officially beneficial to health.

the male body

What are the 10 benefits of Weight Training

  • One of the most influential results from all this data clearly demonstrates that weight training boosts your immune system, this is important news for those who are getting older, because the older we become the less effective the immune system functions.
  • There have been numerous studies that have shown clearly that weight training helps to boost your testosterone levels. Testosterone is the main contributor for muscle development, and as you get older your testosterone begins to drop affecting many body functions, which apart from muscle growth, affects the body’s ability to burn off fat and repair joints, tendons, ligaments, and cells, etc.
  • Studies also show that weight training also helps to improve your cognitive functions. Have you ever noticed that when you are plagued with a problem, during your exercise you are better able to work out a solution to your problem?
  • Better sexual performance. Because weight training boosts your testosterone levels it also has a direct effect on your performance in the bedroom. But be careful, because long duration workouts have the opposite effect, they indeed increase your levels of cortisol, which suppresses the levels of testosterone.
  • Also weight training increases the release of endorphin’s, which make you feel good about yourself. Endorphin’s increase your self esteem, making you feel more confident, sexy, healthy, and positive.
  • Weight training also improves your energy levels, helping you cope with your every day busy schedules, even having enough energy left over to help those around you.
  • Weight training helps your mood swings. In this modern world of ours, stress is a common feature and weight training is a great way to relieve the stress or anxieties of life. Relieving the pressures of stress make you feel better and improves your home and social life.
  • The research and data clearly shows that weight training can help to reduce the risks of disease. Weight training can help to reduce, or eliminate the risk of heart disease, obesity, some cancers, diabetes, and strokes.
  • Weight training can also help you to remain young. In a world that is now fixated on remaining young, exercising with weights can dramatically help to improve muscle tone, flexibility, increased cardiovascular performance, and improves skin tone.
  • All of this adds up to greater confidence in the way you look and feel, this feeds down to your friends and family, making you a lot happier and able to cope with life.

a very strong man

So there you have it, the research and data doesn’t lie, which is backed up by what I and my students have experienced over the years. The benefits to weight training, far exceeds the input required by a mile. Next time you go to the gym remember what you are about to gain from your weight training schedule.

By JudgeJ


‘Why’ Should I Exercise

7 Good Reasons Why You Should Exercise

man exercising in the gym

‘Why’ exercise is so important

Even in this highly educated, social media world, when people are barrage daily about Exercise‘,  many people still don’t follow any sort of exercise program. In order to remain healthy it’s important to take some form of exercise, ‘Why’, below, you’ll find several good reasons why you should start exercising now.

  1. Contributes to fat loss. It is well proven from the mass of scientific research, from all over the world that physical exercise contributes to weight loss. There is no escaping the facts, the body as developed over millions of years to consume calories for fuel, and if you burn more calories than you consume through nutrition, you will lose weight.
  2. Preventing disease. Studies have shown that exercise can help to moderate the onset of several numerous diseases. These diseases include heart disease, cancer, diabetes, and strokes. 
  3. Improving disease. Many serious and minor diseases are improved through daily exercises, in some cases even healed. Research also supports that by following a regular exercise plan; you will also decrease, HDL, cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.
  4. Enhance your state of mind. Many scientific studies have concluded that during exercise we release endorphin’s in the body, these endorphin’s help to fight off depression making you feel happy. These endorphin’s are released into the body after just 12 minutes into your workout.
  5. Enhance your wellness. When we are in good shape and fighting fit, you will have more energy; this will make you feel more positive about yourself, changing your overall mood. During exercise you will find it a lot easier to stretch yourself beyond your own limits, realizing you can do more than you thought possible.
  6. Persistence. This one I teach daily to my students, because without remaining positive and persistent at anything you do, you will simply fail. Exercising regularly will empower you with more energy, helping you become more productive at home and at work.
  7. Social capabilities. Working out on a regular basis will help boost your self esteem; this will make you feel and look better, feeling more comfortable in your own skin. Exercise will also help you become more active, able to cope with meeting new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your sex drive, helping to improve your marriage or a partner’s relationship.


Man liying down

You can exercise at home, outdoors, or go join a gym. But the key here is ‘EXERCISE’, lying around 0r sitting all day, is a recipe for disaster. How you get that exercise, running, going to the gym, cardio exercise watching a DVD, walking, cycling, swimming, gardening, for example, doesn’t really matter, it’s getting some form of movement that counts. Take a little bit of time out of your daily life and start exercising, you’ll feel better than ever before, your body, family, and friends will thank you.

By Judge J

Thank you for visiting my blog I hope you have enjoyed this article. As a way of thanks please grab my FREE Healthy Recipes Book, click here Now…FreeHealthyRecipes

Also checkout my books at my Amazon Authors Page…


6 Ways to Increase Chest Muscle Growth And Prevent Injury

Bench Press Image

Over my 50-years in the Bodybuilding and fitness game, there has been one question that stands out from all the other questions I’m asked almost every day, it stands head and shoulders above all the others, and that’s… “How much weight can you bench press”. As a bodybuilder you shouldn’t get involved in this debate, because we are trying to build muscle mass and NOT strength.

But there is a debate to be had over using the correct technique and, which method, bar, dumbbells, wide grip, for example, one should or shouldn’t use. More important than that, there is a far wider debate to be had around ‘Why’ the bench press may possibly be one of the most prolific exercises to cause…INJURY?

‘Why‘ ham I writing about this, simple, I have had a tendon injury that was caused by the ‘Bench press’!

There’s no doubt about it, bad technique has a lot to do with injuries, but it goes way beyond just bad technique, it’s more to do with… PUSHING FAR TOO MUCH WEIGHT!

There are many different courses and types of injuries, far too many to give them any justice hear, so I will attempt to give you an overview, in the hope you will take this information aboard and decrease any possibility of you becoming injured yourself.

First off and unfortunately, the one method that’s causes the most injuries, is the one we all tend to do when starting at the gym, and that’s the flat bench press. This is, because the flat bench over isolates the Pectoral Minor and becomes ‘Overdeveloped’.

This over-development, can course an imbalance, which becomes more acute the longer you train without correcting the problem. This imbalance puts stress on muscles, tendons, and joints. These soft tissues where never meant to operate under these conditions and eventually may fail!

It’s further compounded when people insist on either lifting to heavier a weight, or become frustrated with their lack of progress and start to train their chest more than once a week.

Secondly, people rely on their training partners far too much? They also engage in the game of ‘You can lift it, I’ll lift more’. A partner is there for encouragement and safety. Competition is a good thing, but NOT inside the gym, it can lead to someone getting injured… Ego should always be left at the gym door before entering!

I’ve seen this happening a thousand times in the gym, I have even had training partners that go way  beyond encouragement, almost demanding you do more weight than you can handle. Also, even the best spotter in the world can’t grab the weight off you, until it’s too late. You fail to control your lift and in that millisecond, before your spotter can help, you have incurred an injury.

Ask yourself this one question, how often in the gym have you witnessed someone who has just finished their bench press, get up off the bench pulling their shoulders back, giving them a good stretch, well the chances are, they have incurred a ‘Micro-tear’, probably through pressing to heavy weight.

If you continue to incur micro-tears, they will become chronic in time, stopping your training for weeks, months, or may be for good. Types of injuries can range from, shoulder, small bicep tendon tears, to upper and lower Pectoral muscle separation.

Chest-Shoulder Muscle-Diagram

So ‘How’ can we avoid these injuries

  1. Warm-up. To most this would seem to be a no-brainier, but you would be surprised just how many people don’t, and go straight into their bench press routine. I believe this as something to do with the idea that, because you start off with a low weight, then it’s OK to dive straight in. But this is unfortunately, untrue, especially on a cold winter’s day. You should always warm-up your Pecs, because this helps to flood the area with blood and pre-stress the soft tissue such as the tendons and ligaments. I prefer to use dumbbells for this process. Also, in order to get the range of movement we have in our shoulder, nature had to give-up some stability, which leaves our shoulder join open to damage.
  2. Proper Technique. Technique not only helps to prevent injuries, but it helps to increase strength and muscle mass. It’s important never to catch your muscles out with jerky or, stop and go movements, try the keep your movement as smooth as possible. Your movement should also be delivered in a slow, controlled manner. When lowering the bar down, make the movement positive and slow, pursing at the bottom, just touching your chest, NOT bouncing off, and then accelerate the bar back to the top, try not to lock out your arms, this will keep the stress on the Pecs, helping to penetrate deeper into the muscle fibres.
  3. Use a Slightly Closer Grip. Something in-between a standard and close grip, this stops the chest from opening so wide, preventing possible damage, but still activating the muscle enough to trigger development.
  4. Try Lowering to The Clavicle. Most people will lower the bar down to their Solar-plexus before returning it back to the top of the movement. This puts a lot of stress on your shoulder muscles, apart from the joint; it affects the Deltoid muscles and the tendons that run from the centre of the Clavicle to the head of the small bicep muscle. So instead, try lowering the bar to the centre of the Clavicle where it joins the Sternum, you won’t be able to lift as much weight, but boy-oh-boy will it work your Pecs.
  5. And ‘Why’ Not Try Giving The Dumbbells a Go. They are much easier on the shoulder muscles, tendons, ligaments, and the joint. This is, because unlike the bar that restricts side lateral motion, the dumbbells don’t. This is a more natural movement, giving your Pec muscles more stretch, helping to breakdown more fibres, leading to more muscle growth and less injuries. Also, when using the dumbbells, the weaker-side has to work harder and can’t rely on the stronger muscle to compensate, helping to increase muscle growth and strength.
  6. What Is a Maximum Weight to Bench Press. A good question, people really don’t know ‘How’ to work out their heaviest weight to press. Put simply, your heaviest weight would be the weight that makes you work to failure on your 6th rep. Do 5 reps and it’s too heavy, do 7 reps and it’s to light. But remember it has to be to failure on your 6th rep, if you feel that you could have done another rep, then you didn’t work to failure and you won’t get the full benefit of growth and strength.


After damaging my tendon doing bench press, not even pressing my maximum weight on the bar, I realized that there was the potential for others to do the same, In fact, over the 50-years I’ve been involved with bodybuilding, running my own gym, I have seen many injuries that could have been prevented, Just by having a little more understanding of the mechanism involved when bench pressing.  ‘How’ this movement, plus the shoulder joint lower stability, can stress the muscles, tendons, and joints, to the point of failure, and ‘Why’ it’s so crucial to use good technique and weights appropriate to you.

I hope that the above information presented here today, will help to prompt you into thinking about the potential injury you could sustain when bench pressing. I sincerely hope it will compel you to taking some action to help prevent any possible injuries to yourself.

Remember that an injury may prevent you from training for months, even forcing you to give-up? So ask yourself this question… “Is it really worth it”.

Strength and development comes through practicing good form over a consistent length of time.

By JudgeJ

I have written a book on ‘Building a Powerful Physique’, for more information click this link: Build a Powerful Phy


The Consequence of NOT Training Your Transverse Abdominal Muscles

Man showing off his ripped abs

What Are Your Transverse Abdominal Muscles 

When people start out training their abdominal muscles, commonly known as a ‘Six Pack’, they get fixated on training their outer abs, known as the rectus abdominis, and the vertical abdominal muscles. But no-one ever considers, that’s even if they know about the third and more important abdominal muscle, which must be trained in conjunction with the rectus abdominis and the vertical abdominal muscle, and that’s the Transverse Abdominal Muscles.

Diagram showing abdominal muscles

The transverse abdominal muscles are a paired muscle running vertically on each side of the anterior wall of the human abdomen, and the transverse abdominis muscle is the deepest ab muscle layer. It begins at the pubic bone and ends at the sternum. It’s a very important muscle that helps to stabilize the spine, and very often gets forgotten even by the most experienced trainer.

Unfortunately, even the trusted sit-up or crunches can’t touch these babies, but they are so important when it comes to supporting the back, and preventing injuries. A well exercised set of transverse abdominal muscles also supports the overlying rectus abdominis and the vertical abdominal muscles, even helping to give that chiseled look to the abs.

The reason peBrad Pitts Absople neglect their transverse abdominal muscles and concentrate on the rectus abdominis and the vertical abdominal muscles is, because you can’t see the transverse abdominal muscles, they lie underneath the abdominal muscles that show (See Image).

But exercising your abs shouldn’t be for aesthetic appearance alone, you should be exercising for core strength and neglecting your transverse abdominal muscles only weakens the overall effect, opening you up to injuries.

If you are into flattening or strengthening your central core muscles then you must seriously contemplate doing your transverse abdominal muscles.

The following exercises will help you to exercise your transverse abdominal muscles, helping to strengthen and flatten your tummy… Remember to warm up well, before you begin your training.

Pelvic Tilts

belly exercise

Lay flat on your back on a firm, flat surface, such as the floor or a bench and use a mat or towel to help cushion and protect your spine. Bend your knees, but make sure you keep your feet flat on the floor.
Make yourself comfortable and start by raising your pelvis, it’s important that you only raise your pelvis off  the floor, pause for a count of 3, pulling your belly button in  towards your spine  during the exercise.
Now lower your pelvis back to your starting position. Repeat this for 10 raps (equals 1 set) doing three sets in all. It’s extremely important that you maintain controlled throughout the movement, because you want this exercise to work your abdominal muscles, rather than your body’s momentum, to do the work on the exercise.

Also, make sure to keep your upper body flat on the floor throughout the whole exercise.

Crunch-less Crunch

This second exercise is fairly simple, but some people can find it a bit difficult to start with. Basically, it entails you to pull-in your belly button towards your spine. At first you may find this difficult to do, because you are using muscles, which you may not have used before.
To start with, either lie on your stomach, or you can kneel if you wish. You might want to try both ways and see, which helps you feel the exercise better.
Relax your body as much as possible, now using only the lower abdominal draw in your belly button towards your spine as far as possible and hold for ten seconds. If you find this easy, try holding your stomach in for a longer period.
The goal here is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominis. When you feel this, let the contraction out.

Scissor Kicks

This stomach exercise also requires you to lie flat on your back on a flat floor, use a towel to help cushion and protect your spine. Position your hands under your butt; this also helps to support the lower spine.
Keeping your back pressed against the floor, suck in your belly button and slowly raise one leg to a height of about ten inches, and then slowly lowering it back to the floor. As your lower one leg, raise the other.
Repeat this motion for an entire set (10 reps) each leg. As with the other exercises above its crucial that you maintain control throughout the movement, and not allowing momentum to get the better of you. Your upper body should remain flat on the floor at all times.


The plank abdominal exercise

As you can imagine from the name this exercise resembles the well-known abdominal plank exercise. First lie flat on your stomach, raise your upper body to allow your arms to be placed, elbows and Palm’s down on the ground. Now rise onto the toes of both feet, keeping your body rigid, vertical to the ground.
Now suck in your belly button and raise one leg off the ground as high as possible, hold for the count of 3 lowering back to the ground. As you lower your leg raise the opposite leg off the ground and hold for a count of 3, and then lower back to the ground.
Repeat this for 10 reps x 3 sets. This is a particularly difficult exercise to do and you may find that you can only do one set to begin with, that’s fine, increase as you find the exercise easier to do.

There are plenty of other exercises, which target the transverse abdominals, but these 4 above should be enough for you to get on with. Stomach exercises, like these above, are key to strengthening your core and obtaining a flat tummy, and they are especially good for pregnant and postpartum women.

Best of luck…John


Can Exercise Challenge Growing Older

Staying Young With Exercise

Exercise can help the older person to keep fit

Can Exercise or Remaining Active For Longer Really Help You Stay Young

As we grow older, there is more stress and health demands put upon the body. It’s not a time to ditch the health program or cut out any of your fitness routines either.

Unfortunately, as we get older, you need to also increase your exercise routines more than ever.

It’s important for you to keep your body physically fitter, for overall health and wellness. This will enable you to combat certain health problems better, which older people tend to suffer from as they grow older.

This is because; as your body ages your hormone (testosterone) levels start to dip. Joints and muscles, which may have been injured through micro tears, or direct injury, throughout your life, usually start to become chronic, even turning into arthritis.

Everyone, as different fitness levels, but with the right physical therapist or exercise routines, there’s no reason ‘Why’ you can’t stay ahead of the game and remain active throughout your later years.

As your physical body changes slowly over the advancing years, there comes a time when you suddenly realize that things aren’t what they were, understandably, many find this hard to acknowledge.

There’s nothing you can do to stop the aging process, but many unhealthy symptoms are very often self induced, which are reversible, and inevitable. But with the right attitude, understanding, and willingness, the older individual is beginning to understand the gravity of their situation, and most importantly, beginning to realize that they can overcome their aches and pains, stiffness of their joints or muscles, and looking older.

What makes someone look older before their time?

Affectionate older couple

Apart from developing wrinkles and silver hair, you may develop bad posture, instability or coordination with standing or walking, inflexibility, decreased strength, endurance, and weight gain.

These physical disabilities may creep up on you as you grow older, making you feel awful and looking a lot older. It’s important to maintain, as much activity throughout your 50s upwards. It’s through practicing and remaining active that will allow you to increase your strength, endurance, and flexibility levels.

Age is no barrier to remaining active, whether through exercise, hiking, cycling, swimming, or running, for example. There are no pills, potions, or creams to keep old age a bay, the secret to remaining young is to remain as ‘Active’ as possible, for as long as possible.

We can’t stop the process of becoming older, but we can do something about the physical health problems that creep up as time goes by. Activity and exercise will help to improve your balance, posture, flexibility, strength, endurance, and help to reduce your overall fat levels.

What does it take to remain active, healthy, and sexy looking… ‘Commitment’!

Not everyone benefits equally from exercise, but exercise will help to boost your immune system and prevent disease, such as heart disease, cardiovascular disease, type II diabetes, and obesity.

Exercise will also help to relieve stress levels, in-turn helping to prevent depression, and improve mental health generally, improving and even boosting your self-esteem. Exercise will also help to maintain healthy bone density, which as you know increases with age, generally known as ‘Osteoporosis’.

Activity also keeps insomnia at bay, research suggests that exercise may help to improve sleep patterns for most people. Insomnia is a devastating condition to suffer from, it’s slowly robs you of your health, because insomnia courses fatigue, which can be very debilitating.

All these conditions can age you very quickly, exercising and running a active lifestyle, definitely helps to hold back the aging process. If you have spent most of your life looking after yourself, well done, then it’s just a question of keeping on doing with what ever you are doing, and never allow yourself the luxury of slowing down or ever giving up.

If on the other hand you are thinking of starting out for the first time, then caution must be your watch word.

Start off very slowly, and include some of the activity’s mentioned above, or some very easy stretching and strengthening exercises.

Older people keeping fit to stay young

Remember you have nothing to prove to anyone, not even yourself.

You don’t need much in the way of equipment either; you can use ‘Thera-bands’ to start with. Thera-bands are flexible latex bands used to create resistance in physical therapy and light strength training.

Whatever your age is right now, don’t be put off by your physical health. But don’t sit around thinking about starting tomorrow, instead decide to start your training program today, and don’t miss the chance to stay fit in your golden years.

It is very enlightening to know that with a lifetime of dedication to a good physical fitness program that your life will invariably be lengthened, and definitely more enjoyable.

So to answer the original question, ‘Can Exercise Challenge Growing Older’, the simple answer is… yes it can.

With a healthy mind and body you can enjoy more of life, you can pluck and smell many more of the roses.


Exercise During Pregnancy

Should You Exercise During Your Pregnancy?

Pregnant Woman

Today almost everyone understands the need to exercise, because exercise is very good for your health. But does this stand true for those who are pregnant? There’s no doubt that exercise delivers many other benefits for anyone who trains hard.

The answer surprisingly turns out to be ‘Yes’.

But a word of warning, exercise should be light, especially during your first few weeks of pregnancy whilst your body adjusts to the many physical, hormonal levels, and mental changes, it’s going through during this stage.

Women that exercise with weights on a regular basis should tone down their workout regimens during pregnancy, because any type of heavy exercise can divert the blood flow from crucial areas.

Some gentler exercises for pregnant woman may be swimming, walking, and yoga, which are three of the more popular exercises followed by pregnant women today.

I’m not saying that weight training shouldn’t be done by women, just as long as it isn’t too strenuous. If you are training with weights then cut back a little, most professional trainers recommend exercising about 3 – 4 times a week, unless you have a medical condition that prevents it.

If however, you are ever in any doubt, as to whether you should be lifting weights, then consult your doctor or physician at the outset.

Listed below, are some very good reasons as to ‘Why’ you should consider doing any exercise during your pregnancy, first.

a. Believe it or not, but exercise can help to cut down on the length of time you are in labour and your recovery time too. Doing the right exercise routines will also increase your stamina, which will be needed throughout your delivery.

b. Exercise will help to improve your mental health. Exercise is great at lowering stress, a type of clinical depression often suffered after childbirth, exercising can therefore, help to improve your emotional health. This will help to make it a lot easier for you to get through the experience of becoming a mother.

c. Exercise will help you deal with any weight concerns during, and after your child is born. What concerns new mothers most, is the weight they may have to lose after pregnancy. So training during pregnancy, can make postpartum (depression) weight loss a lot easier to deal with.

d. Exercise helps to keep your body healthy, which is a bonus for both you and your unborn child. By exercising and keeping your body healthy, you are also looking out for your baby’s health too. But remember to keep your exercise routines light; don’t put your baby under stress, because you don’t feel you have done enough. Be smart and both of you will come out smiling.

e. Pregnancy affects your body in unexpected ways. Exercise can help to dramatically reduce side-effects such as fatigue, swelling, constipation, and headaches. Some studies carried out with pregnant women who exercised daily, showed a reduction in the occurrence of these symptoms

f. Exercise has been shown to decrease the risk of premature birth. Studies carried out have proven that exercising during pregnancy can dramatically improve the chances of premature birth by at least 50%.

Also during your exercise make sure you drink plenty of fluids, as exercising will increase dehydration. Avoid at all costs over exertion and also follow a nutritious diet. It’s important to always listen to your body and should you feel dizzy, anxious, sick, or fatigued, then stop and seek out the advice of a physician.

Apart from physical exercise, it’s important, for you to rest as much as possible. This combination of exercising followed by rest will make it a lot easier for you to deliver your unborn baby when the time comes. Women, on the other hand, who don’t exercise, find their experience in the delivery room much harder when the time comes to giving birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Remember to always think about safety first when you are pregnant woman who exerciseexercising in the gym, or out on the road.

As long as you use your common sense and pay attention to your environment around you, you will do a power of good for you and your unborn baby. Best of luck with your exercise routines, and joy to you both, when your unborn baby eventually ventures into this world.

By Judge.J

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7 Reasons ‘Why’ You Should Exercise

‘Why’ Should You Exercise

We are tolled almost everyday that we should go to the gym to follow an exercise program in order to maintain a healthy, healthy body, but ‘Why’? The sad fact is many never make it to the starting block to begin with. Unfortunately, this is  simple to understand, because they have failed to understand the basic benefits to exercising.

Below, you’ll find several good reasons why you should start following an exercise routine… right now.

1. Contributes to fat loss

Scientific research from all over the world, as proven without a shadow of a doubt, that physical exercise ‘Does’ contribute to weight loss. The equation is simple; if you consume more calories than you are able to burn through daily activity and exercise… you’ll put on weight. During exercise, it’s possible to burn off more calories than if you don’t. It’s really simple… the more you exercise, the more weight or fat you’ll lose.

2. Prevent disease

There have been several studies now, researching whether or not, exercise as any real impact upon reducing the chances of developing several various diseases. The results have proven that regular training does indeed decrease developing such diseases. Diseases include: heart disease, cancer, diabetes, and stroke.
Each year 4 out of 5 deaths are caused by heart disease, cancer, and are linked to factors such as stress and lack of exercise.
We are well educated today and know that diabetes increases the chance for heart attacks and strokes.
The research as clearly shown, that many of these risk factors and diseases, have a better chance of developing to damage your health when not exercising, when exercising these risk factors are greatly reduced.
So to help reduce these risks… Start exercising.

3. Improving disease

Many minor and severe diseases can be improved, or even healed, through frequent exercise, including those listed above. By following a regular plan of exercise, you can also dramatically reduce HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

There is also some evidence to suggest that regular exercises can also reduce your risk factor of developing prostate cancer in men, breast and uterine cancer for women.
There is now a ton of scientific proven studies that prove that exercises can reduce these by changing diseases, which is why you should start exercising today.

4. Enhance your state of mind

It’s well understood today, that when you exercise your body produces a high level of endorphin’s into the body. Endorphin’s help to fight depression and make you feel happier and more alive after your training session. Endorphin’s are released into the bloodstream after only 12 minutes of exercise.
There is however, another chemical that’s released into the bloodstream during and, after a workout, known as Serotonin. Serotonin acts upon the central nervous system and is linked to the feelings of well-being, leading to a decrease in any mental depression symptoms. Serotonin also helps you get a better night’s sleep, and as we now, during deep sleep we produce growth hormone, which helps to repair muscle, bones, and tissues, and also increases muscle mass.

5. Enhance your wellness

If you have been training, or trained for any length of time, you will know that regular exercise will increase your energy levels and improve your overall mood.
This leads to an enhanced level of wellness, because you have stretched yourself beyond what you thought was possible, and the possibility of continuing to stretch yourself further, in the future

6. Persistence

Exercising on a regular basis not only gives you more energy, but will improve your productivity at home, at work, help to energize your activities, holidays, and hobbies.
Exercising will help you to focus on new goals. Exercising can help spur your new goals, a higher sense of purpose, and give you something, to focus on and aim for.
Exercise is a great way to help you increase your persistence and prevent you from going off track while you aim for your new goals.

7. Social capabilities

Exercising on a regular basis will also give you a boost in your self-esteem; this in turn will give you a better outlook on life, looking better, and being more comfortable in your surroundings.
Exercise is also a great way of meeting new people, forging new friendships, helping to free you from the feeling of any isolation you may be experiencing in your life.
Exercise can also increase your interest in sex, hoping to improve your marriage, relationships, or forging new ones.

Now you have an idea of what exactly exercise can do for you, don’t sit there leaving it to another day. Get to the gym and start your training regime, you can exercise at home or go out and join a gym, Kick-starting a healthier, more active lifestyle. Not only will you feel better, you will also look fitter, more radiant, sexier, and healthier.

Not only will you feel better physically, and mentally, but exercise can help to improve your well-being and self esteem, and just as importantly, will give you a positive outlook on life, including setting some personal goals.

Exercise as some truly positive benefits, all you have to do is take a little bit of time out of your daily life and start exercising – you know down deep you should… go on you deserve it.

Author… J.J


How Do Myths Get Started

Do the Correct Movement

Muscle building or strengthening ‘Myths’ are plentiful in the world of bodybuilding, power-lifting, and even weightlifting. They appear almost from out of the air, where they are first accepted as mere information, but as time goes by, and they get past around, they take on a life of their own… they become gospel. Many, find it difficult to recall their original source, regardless of whether they are beginners, or advanced trainers.

I can understand this behaviour from beginners who are easily fooled by what others say, but surely the longer one is in the iron game you should apply the experience, wisdom, suspicion, you’ve gained over time to investigate all that comes your way… but this isn’t what you find.

At the very least, and a no-brainier, you should do your best to find out ‘Where’ this information originated, and of course by ‘Whom’, because your very progress depends upon it.

Stuppid Exercise

Gaining any real muscle size, or strength, is hard enough, without spending time doing some fanciful exercise that has no real origins, history, or guarantees.

Below are 5 main sources that rely on myths to increase their popularity…

Magazines1. Magazines: editors have a duty to increase their magazine sales, in order to achieve their goals, offer their subscribers new routines and exercises each month, but many have no real foundation and very often, oppose what they wrote the month before.





2. The “Wow What a Boost” Syndrome: this myth affects ‘how’ we view supplements, exercise and routines… “This exercise as never done anything for me, but this one really does work”.”This supplement really gave me an energy boost“. “I have gained more pounds (strength), with this program”. Every bodybuilder, weightlifter, or fitness trainee, are individuals, and one of the biggest mistakes that people make in the gym is to follow others. You should train using the basic exercises and only move to advanced exercises when you have made progress. And train to fit your body-type requirements, not others. What’s good for me…isn’t necessarily good for you.


Strong3. The “Big Guy, Strong Guy” Syndrome: instead of being told that they got bigger/or stronger, because of the years of hard training, good genetics, or drug use, they sprout some tale about ‘How’ scientific their routines are, followed by a piece of insignificant advice.




Clod pressed flaxseed oil4. Supplement Companies: In order to give their customers exactly what they want, and get ahead of their competition, they sell supplements with lower levels of ingredients, to keep down their manufacturing costs. Neither do they offer any real scientific evidence, or studies.




Gym_equipment5. Gym Equipment: Rarely will you find a machine, or a piece of equipment correctly designed to enhance any real bio-mechanics specifications that will help boost performance or muscle growth gains. They concentrate on flashy designs, bells and whistles, or huge pieces of overbuilt expensive whatever’s to sell their equipment. Their machines very often look good, supported by some scientific dribble, they look as if they can do the job, but in reality they could never contribute to any real gains.


The Top 10 Best Bodybuilding Tips

10 Bodybuilding Tips For Men – You Will Want To Know

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If you would prefer to watch a auto of the script below, watch this video…

Building muscle is like taking a long road trip. You wouldn’t contemplate taking on that journey without first planning the route, well yes, you have guessed it, building any real body mass takes planning to and you can’t do that without first studying a map first.

Set out below is your map, ‘The Top 10 Best Bodybuilding Tips’, study them and get to know them well and then you will be able to set out your plan to success.

1. Write out your goals, your plans…

Planning of things to do

‘What exactly do you want to achieve’, ‘How are you going to achieve them’, ‘How long to achieve each step – 6months, a year, two years’. Plan your exercise routines, your diet, and your supplements. Make sure you write down each training routine and the length of time you applied it, you will want to read notes on routines that worked for you over the years…don’t rely or miss out, because you can’t remember.
Remember, there is a lot of truth in planning your way forward there are two ways a) one is plan to succeed 2) the other is fail to plan and you will be planning to fail.

2. You will need to balance out your workouts…

balance out your workouts

Dumbbells, straight bars, machines, etc, these are tools you use to stimulate muscle growth…you don’t grow in the gym. You see rest is more important than lifting weights ‘Why’, because muscle only grows when it is totally and fully repaired, and rest is the only time that this is going to happen. You also require sleep, because when you are in deep sleep the body releases Human Growth Hormone (HGH). The correct balance of proteins, fats, and carb’s are essential too, as is eating small meals throughout the day.

3. Don’t over-train… it’s the killer of muscle growth…

Man liying down

If you are spending more than an hour in the gym training then you have already over-trained.
Make absolutely sure that you DON’T train your muscle groups more than once a week…
In other words if you train say back and Biceps on Monday you don’t train them again until next Monday. The same applies to the other days of the week. Everyone recovers at different rates and you can’t know when the muscles are totally repaired so to be on the safe side you need to wait 7 days then train that muscle croup again…this is so important and is responsible for over 98% of people in the gym today gaining none, if any…progress.

4. Use progression in all your training routines…

Gymnas working hard

It’s no good picking up the same weight you were using 6 months ago and wondering ‘Why’ it is your not making any gains. You must strive to increase if only by a small amount or your body will adapt and you will be wasting your time in the gym. Things you can try…a) use more weight b) decrease the time it takes to do the exercise c) even decrease the time in-between sets b) ideally you should be doing around 3 different exercises for each muscle groups, but you should know 4. In this way each week you can remove one and replace it with another, rotating them every week.

5. Stop This Obsession With Heavy Weights…

Man straining to lift a bar

Heavyweight inhibits you from doing many reps; this in turn will hinder your ability to totally fatigue your muscles. You need to take the muscle to the point when it becomes impossible for you to do another positive rep… That’s the contract should of the muscle not it’s lengthening. ‘Yes’ constantly using heavy weights will make you a lot stronger, but you can’t have both… Not without steroids anyway! Increase Your Muscle Through Power-Lifting and not bodybuilding!
It’s all very simple… Training that = Total Fatigue = Muscle Growth!

6. The Mind, Muscle Connection…

Man shoulder pressing dumbbles

This one is so important, because if you ignore this you’ll never reach your full potential. During training you need to picture, feel, and concentrate solely on the muscle you are training. You MUST isolate the muscle you are training with your mind from all the other surrounding muscle, tendons and joints. For example, let’s say you are doing dips, if you become aware of the stress being placed on your triceps, as they begin to fail, you will have lost all the tension you started out with on the Pecs (Pectoralis Major Muscles)…wasting that set. Instead keep ALL of your attention on your Pecs, placing tension, tension, and more tension through these muscles using your mind. This alone, if done correctly, will take your muscle workout to a whole new level.

7. Do the Correct Movement …

Do the Correct Movement

If there is one thing that keeps 98% of people training for muscle mass from their goals it as to be this one. I see people just wasting their time, going through the motions in the gym, because they believe that all one as to do is pick a weight up and you will grow…nothing could be further from the truth.
If there is one singular, most important and crucial lesson you can take away from all the other tips I’ve mentioned above, it must be this one…you must learn the correct way to do the Correct Movement with weights or machines.

8. Don’t put on lots of the wrong type of body weight…

the wrong type of body weight

I hear people talking about bulking-up and how they should put on body-weight by eating all that they can cram down their throats, wrong, wrong…WRONG!
Unless you have the perfect genes that allows you to eat and only put on muscle without body fat then stay away from this advice, it will jeopardize and wipe out any muscle mass you may have gained.
You need to understand that when you diet your body will cannibalize muscle to get energy, fat cells won’t give up their stored energy until it as no choice, this is a biological fact. So the end result of putting on and storing all that extra body fat in an attempt to gain muscle size is…muscle loss the very thing you worked so hard to gain…gain muscle mass not fat mass!

9. Increase Your Protein intake…

Increase Your Protein intake

You’ll want to eat just over a gram of protein per day per pound of lean body mass. It is a no brainer, muscle requires protein to repair muscle breakdown and as a bodybuilder you are continually braking down muscle fibres. Therefore, a bodybuilder will require more protein than the average man in the street. Make sure that you give your muscles all the proteins it requires to repair the muscle you trained and not only for a day or two, but throughout the rest of your training days.

10. Drink enough water during training so as NOT not to become dehydrate…

Glass of Cool Water

Water is crucial for cell function, but you shouldn’t over drink, because too much water as the opposite effect. No one has been able to discover how much water you should consume per day, no one has been able to find out anyone who has ever done any significant research on this matter. There is however, a simple way to define if you need to increase your fluid intake and that’s to simply take notice of when your body is telling you when you are becoming dehydrated… If you feel thirsty, then you are… ‘Dehydrated’!

I would recommend that you sip at some water during your training and tried to endeavour not to allow yourself to become thirsty. Tip, if you are trying to lose weight then drink water at room temperature, because drinking water from the fridge will slow down your metabolism decreasing your chances of burning off fat. Of course, the opposite is true, if your aim is to increase muscle size and you have a low body fat content, then drink the water as cold as possible.

There are other bodybuilding processes you need to understand and employ, but these will lay down a firm foundation for you to be getting on with. Please take notice of these points, because they are really critical for the long term success of both building and keeping that new found muscle mass!

Train hard, eat lots of pizza, grow strong and big…john!

Want more information and/or bodybuilding tips then click and visit this link:


Can Eating This Fruit Lower Your Cholesterol

Can Anything Bet The Power of Statins

Can Eating This Fruit Lower Your Cholesterol

Eating Fresh or Dried Apples

Statins are drugs that have been found to be effective in bringing down elevated cholesterol levels, Lipitor and Zocor for example. But their benefits come at a price.

Side effects of these powerful drugs can include raised blood sugar levels, introduce memory loss, and inflict muscle damage… bad news for the bodybuilder.

In search of a safer, more natural resolution to at least supplementation, or replacing these statins, researchers looked at the possibility that two fruits may have had on reducing cholesterol levels.

The results of this research were quite promising and primarily for one of these fruits.

What Looks Good, Tastes Good, And Can Lower Your Cholesterol Too

Can Eating This Fruit Lower Your Cholesterol

In a study of two groups of people, which excluded people who had regularly consumed either apples or prunes, or anyone who was taking cholesterol-lowering drugs, researchers asked each group to either eat dried apples or dried plums, each day for a year.

They were also instructed to eat their normal food intake and keep to the same exercise routines. About 82% from each group complied with all their instructions, going on to complete the study. The following outcomes below are based only on those who meet the researcher’s terms and fully completed the study.

Blood samples were taken before the study started and Cholesterol levels were checked, then again at the three month stage, six month stage, and again at the end (12 month) of the study.

The Results…

After completing the first three months:
a) The study found that those who eat the dried apples decreased their total cholesterol by 9% and their LDL or ‘Bad’ cholesterol by 16%
b) Those who consumed dried prunes only decreased their total cholesterol by 2.6% and their LDL by just 5%.

At the six month stage:
a) Those who ate dried apples decreased their numbers even further. Their total cholesterol dropped by another 4% to 13% and their LDL by another 8% to 24%, compared to the levels at the beginning of the study.
b) But the prune group’s levels didn’t change between the three-month mark and the six-month mark.

At the end of the study (12 months):
The dried-apple group’s results were the same as they were at the six-month mark. The prune group saw a little more improvement at this point… their total cholesterol was 3.5% lower and LDL was 8% lower, compared with levels at the beginning of the study.

Overall, it would seem that both dried apples and prunes, brought down their cholesterol levels, but dried apples had a stronger and an immediate effect on both the cholesterol and LDL levels.

Although head-to-head fruit versus statins studies haven’t been carried out to date, you need to bear in mind that neither fruit will lower cholesterol levels quite as much as statins would; statins tends to lower LDL by roughly 40% to 60%, depending on the dose.

But you should bear in mind that apples have been shown to reduce cholesterol and LDL levels, and is a natural food bodybuilders should be eating. Eating apples can help reduce the chances of needing to take statins at a later time in one’s life; they also provide the necessary nutrients too. … I think this news is quite encouraging.
The Pectin Connection

Bahram H. Arjmandi, PhD, RD, lead investigator of the study, was curious to find out why these fruits (especially the apples) showed positive benefits to the consumer. They both offered heart-healthy antioxidant and anti-inflammatory protection, and are rich and contain high amounts of pectin, a dietary fibre renowned for reducing cholesterol.

Just in case you were wondering, it doesn’t matter if you eat fresh or dried apples they both contain the same cholesterol-lowering benefits. The reason they used dried apples in the study was for consistency. It would seem that there are significant variations in the chemical composition of fresh fruits and it may have had a measured effect on the outcome of the results.

Also it would have been hard on the members of the two groups to consume the two medium-sized fresh apples per day, for a full 12 months. And there was one other advantage to using dried fruits, storage, transportation, keeping them close for snacking, and the ability to garnish and add them to cereal, yogurt, soup or pasta dishes.

Source: Bahram H. Arjmandi, PhD, RD, Margaret A. Sitton Professor, chair, department of nutrition, food, and exercise sciences, director, Center for Advancing Exercise and Nutrition Research on Aging, The Florida State University, Tallahassee. The results of his study were published in Journal of the Academy of Nutrition and Dietetics.


The Best 7 Fitness Tips to Fitness

Seven Fitness Tips: Improving the Quality of Your Life

The seven fitness tipsPhysical fitness refers to the human body’s ability to return to normal heart beat, function, within a given time frame without too much fatigue

Demonstrating the fact that there is enough energy stored within your muscle tissues to enable you to do leisure activities as well as overcome physical stresses with alertness and vigour. General alertness, muscular endurance, strength, and cardio vascular reliability are the obvious signs that you are physically fit.

Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility. Also, stress testing can help ascertain the body’s ability to sustain a powerful stimulus, exercise, which should also be part of analyzing fitness.

Physical fitness levels are influenced by systematic and regular exercise. Moderate activity can only keep a person at a certain level, just enough to deal with ordinary stress. Improving levels of fitness needs more intensive exercises, which promotes changes and challenge physiological systems.

Below are seven fitness tips

They will help you to improve the quality of your life and improve your fitness levels:

1. Daily exercise.
Every day you need to perform some movements that can elevate the rate of your heart. It can simply be walking, but it should be done at a quick walking pace. Doing household chores, like mowing lawns, cleaning and polishing the car, taking a dog for a walk, take up a hobby like horse riding, or join a sports centre, etc.

2. Eat more greens, veggies.
This should be a no-brainer, vegetables and fruits will keep you energized and healthy. Plants in their natural state contain lots of fibres and nutrients. Organic fruits and vegetables must be preferred if possible since they are mainly free from any chemical contamination.

3. Weight training.
Unfortunately, as we get older, our muscles begin to weaken due to age. Doing resistance training will help to create hypertrophy. This in turn will help you look younger, adding more beneficial quality into your life.

4. Circuit training.
Circuit training is a form of weight training, but unlike weight training, you continually move from one workout to another. Following this practice can improve your heart rate during the whole workout doubling your cardio session.

5. Train functionally.
Incorporate some movements into your daily exercise which benefit or mimic your practiced movements in the actual world. Sports are good for functional training, because the body is required to move in an efficient way, forwards, backwards, up and down, speed forward, backward, and vigorous jumping motions. Functional training can keep your body balanced making it more resistant to illnesses and injuries.

6. Stretching your body to help you warm up.
Muscle contraction is achieved through resistance training making it tighter and smaller. Similar to all types of cardio, simple resistance training is also great. Warming up the body through stretching is fully recommended after exercises too.

7. Hydrate.
The human body contains about 60% of water, as you would expect when exercising, your body is consuming a larger rate of water. But, this is not the only time your body can become dehydrated, drinking too much coffee, soda, alcohol, and even tea, can put you at risk of dehydration.

Whether you are training or not, you should attempt to drink as much water as possible. But during training you should always continuously sip a consume water, even if you don’t feel thirsty. Once you feel thirsty it’s too late, you are dehydrated.

seven fitness tipsTip:

There has been a myth circulating round for many years now, misleading people to believe you need to drink eight glasses of water a day. You need to understand that despite continuous research, nobody has ever found out where this myth came from, who put this idea forward, or what the evidence or research is based on?

What is really important is this, during your training you should continuously sip away and consume small amounts of water. If you become thirsty, then your bodies telling you that you are dehydrated, it’s very important not to reach this stage, has your body can’t function under these conditions.

These are simple strategies that will help you raise your body’s fitness levels. Most people tend to fail to reach their goals, because they don’t believe in themselves enough, looking for excuses to stop training. Any increased level of fitness, regardless of how small, will bring about tremendous life changing benefits, which will be beneficial to both you and your loved ones.

So, this is now your decision, the ball is in your court, exercise or excuse, which one will become your priority.


Developing Forearm And Pinch Grip

 The Benefits Of Forearm And Pinch Grip Training

Below is an interesting article about working on your pinch grip, which is something that bodybuilders, or anyone who trains with weights, never gives any attention too.
But you should?
Forearm strength is something that to a certain extent is worked on during your weight training by gripping the bar, but this is very limiting and you should think about training, building, your forearm muscles, because forearm strength will dictate the amount of work you can do with heavy weights.
In other words, if your forearm muscles are not capable of working with the weights required to fully work the muscle groups you’re trying to target, then you simply cannot give that muscle group the workout required to create muscle growth.
Too many bodybuilders and weight trainers, neglect building forearm strength at their peril… It will eventually hold you back.
I believe that the following article will give you an insight as to why your grip is important, and why you should consider following a good forearm and a group training schedule.

Muscle Building: Powerful Ways To Increase Your Grip Pinch Strength

“Popular Posts Fitness Tips for a Fantastic Walking Holiday Taking a walking holiday is without a doubt one of the best ways to enjoy natural landscapes or historical landmarks while keeping fi… Many…”


I hope you found the above article interesting, and now understand the importance of creating a good forearm and pinch grip routine.

It’s important to understand that if you neglect your forearm strength, it will impact upon your training, muscle growth, and development in the future.



The Best L-Glutamine – Review

My Research on ‘The Best L-Glutamine!


 The Best L-Glutamine And Its Benefits

AlthoughL-Glutamine’ is expensive, it is considered to be the conditionally essential amino acid. L-Glutamine and creatine are two of the most common amino acid supplements in sports nutrition today and work to complement one another.

As you train hard your body begins to enter a phase known as Catabolism’, when your body produces a hormone called Cortisol, also known as the stress hormone. Catabolism is a natural process the body uses to strip out damaged cells from inside your body, or damaged muscle tissue that you break down during your training. This also allows room for the body to replace damaged cells.

This is a big proL-Glutamine Supplementblem for bodybuilders, because it can delay or even put a stop to any muscle development. But by using ‘Anti-catabolic’ supplements, like glutamine (Amino acid), and making sure that you ‘Don’t’ train for more than ‘One hour’, this muscle-wasting process is almost eliminated.

L-Glutamine research and studies have show that L-Glutamine supplementation can minimize muscle breakdown and improve protein metabolism and is especially useful in reducing body fat without losing any muscle. In turn this allows for a shot of quickly assimilated amino acids from your BCAA’s (Branched Chain Amino Acids) to begin the reconstruction process for new and bigger muscles.

BCThe best BCAA supplementsAA can be found in good, quality, protein and if you take a ‘Protein’ drink, post-workout, then there  may be enough BCAA in the protein powder to do the job. But to be on the safe side of the muscle building scale, I always recommend that you take a good L-Glutamine + BCAA supplement.

Bonus: It also helps to boost your immune system function and appears to be needed for normal brain function and digestion.

L-Glutamine gnc, is especially good for your intestines helping your digestive system cope with the process of braking-down the food we eat. Has bodybuilders and intensive trainers require all the nutritional value from the food they eat, using the best l-glutamine makes sound sense.   



Free Weights VS Machines

Are Free Weights or Machines Better For Muscle Growth

Weights V Machines

Rings Used By Gymnastics Do Build Impressive Bodies Can The Same Be Said For Machines In The Gym?

So What Are The Differences Between Free Weights And Machines

The first thing we should mention before we begin this debate, is the necessity to always remind oneself that exercise is a life style and is for life.

And in any 24-hour period we are only ever going to be exercising for maybe an hour or two, leaving 22 hours for the muscles to repair and develop.

It’s important to understand this philosophy and to religiously stick to your routine without fail, because it doesn’t matter if you use weights or machines without living, breathing, eating, and enjoying this activity, no advancement in fitness or muscle mass will ever materialize.

Also, it’s necessary to understand that when doing any type of exercise, the range of movement during the exercise, known as ‘the range of movement’ is just as important as the exercise itself. Generally  speaking, the more difficult or grater the range of movement is, the more affect the exercise will have, because your muscles simply as to do twice the amount of hard work performing the movement than if the movement was shorter.

Let’s take as an example a classic dumbbell bicep curl. Just in case you are not familiar with this exercise, let me take a moment to explain.

The bicep curl is performed by standing up straight, with the palms of your hands facing your sides, holding a dumbbell in each hand straight down by your sides. You begin by contracting your biceps to bring the dumbbells up to shoulder height, at about a 45° angle, twisting the dumbbell at the beginning so that when reaching shoulder height, the palms of your hands are now facing towards you, and this is all done without any twisting of the body.

You repeat for a set number of times, rest and repeat again for three sets.

Now let’s examine the same bicep curl, but this time executed on a curl machine.

To start with, the standard bicep curl machine requires you to sit down and brace your upper arms, with the triceps pressing down on a plate. Now using the two handles that will be in front you, perform the same motion as above with the dumbbells, pulling the handles in an upward motion, lowering, then repeating.

Now let’s inspect the difference between these two exercises. The first thing to notice is that when using the curl machine you are basically only essentially contracting your biceps, which is pretty much all you are doing. Also, when using a machine you are sitting down, this will severely restrict how much your shoulders can give.

The free standing dumbbell bicep exercise brings into play many muscles that will help the bicep to raise the weight, the forearms and fingers as examples. But the important thing here is to note that the machine moves only in one plane, up and down, whereas when using the dumbbells, the arm is allowed to twist giving a much larger range of movement.

Because your freestanding the biceps has to work very hard to lift the dumbbells, where as with the machines you can pull, brace against the machine to gain leverage.

gym equipment Also, with the machine the stronger arm gets an opportunity to dominate the exercise, whereas with the dumbbells, the arms are working independently of one another and therefore, the weaker bicep as to work harder to keep up with the stronger bicep.

Something you must watch out for when using a bicep curl machine. Some machines look like a bicep curl exercise, but they aren’t. If the machine has you gripping a handle that’s vertical; your palms would be facing inwardly towards one another, with thumbs on top of your hands, then it’s not for training the bicep.

This type of exercise almost excludes the biceps from the exercise; instead they are for performing a hammer movement that’s designed to work the brachial muscle, which lies between the bicep and triceps. Yes you do need to train the brachial muscle, but it should be done on a separate training day, so as to not over-train the bicep…remember that the bicep muscle will shrink if over-trained.

One of the best things about using a machine is all the weights are on the stack as opposed to dragging dumbbells or barbell plates all over the gym, especially when the biceps are beginning to fade.

There are a lot of people out there that would argue the fact that free weights are better at developing muscle size, I’m one of them and pretty much agree with this. Free weights have been around a lot longer and have been proven time after time to achieve dramatic results.

There are however, some pros and cons to both disciplines.

In a nutshell, there is absolutely no doubt that free weights will develop more muscle mass than machines do and from a bodybuilders point of view, this is the most effective way to achieve it, but this doesn’t mean that machines have no value for a bodybuilder.

In order to develop any muscle mass, it is necessary on occasions to introduce some stability exercises into the routine schedules. Although it’s pretty much well established that standing dumbbell, barbell, bicep curls will produce the desired effects, in order to develop shape and symmetry it’s necessary to introduce some stability exercises, and machines are excellent for this purpose.

I have personally used machines for certain exercises, for example, cable crossovers, triceps push downs, cable rows, lateral pull downs, and so on. And when on a competition diet, machines are invaluable, because as you approach the day of a competition your strength and stamina hits rock bottom and struggling with carrying weights takes too much energy.

Machines are very useful for people who have never been to the gym before. They allow the tendons and connective tissues the opportunity to adjust to the stress and strains of their new routines, and takes away the extra concentration required to balance or stabilize the free weights, it helps with their confidence too.

Machines are also very useful for helping people with health or injury conditions, helping to strengthen and build range of movement, getting them back into training with free weight.

Machines do add a dimension to your exercises that free weights cannot, so the argument should be…” how best to use these machines”. And leave the arguments and debates to those who have nothing better to do, but dream about owning a body that’s worth some discussion!




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