Archive for the ‘Muscle’ category

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5 Exercises to Help Build Upper Body Muscle Fast

March 29th, 2011
Jo Chris asked:




If you are looking to build upper body muscle fast then here are 5 exercises to help you do it. These exercises are classics and some of the best to help you achieve your goal. However, when you first look at them you may not think so. But read on and I’ll explain how they benefit you more than you would think.

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The Ultimate Muscle Meal Plan

March 25th, 2011
Mike Geary asked:




With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried my ultimate “salad on roids” yet!

Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.

And guess what…that’s the whole point! It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it’s highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.

I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.

Alright, here’s the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves

approx 1-2 cups mixed leaf lettuce

shredded carrots

1/2 of a ripe avocado, diced

2 hard boiled eggs, diced (preferrably organic, cage free)

3 Tbsp chopped pecans

1/4 cup dried cranberries

top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let’s look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don’t care about the high fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you’ve got 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn’t too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you’ve got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

FIoricet side effects

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Is it Necessary to Do a Creatine Loading Phase to Build Muscle?

March 22nd, 2011
Shannon Clark asked:




If you’re goal at the moment is to try and build muscle as optimally as possible, there’s a good chance you’ve given some thought to using the bodybuilding supplement, creatine.

What Creatine Does To Help Build Muscle

The main thing that creatine is going to do in terms of helping you build muscle is suppling the body with a greater storage of creatine phosphate, which then gets converted to ATP during exercise, which is the main source of fuel.

When the body runs out of the ATP during your weight lifting sessions, that’s when you’re typically going to see a decline in performance, and exercise may even stop.

Therefore, maintaining optimal creatine stores is going to be well worth your effort.

What The Loading Phase Does

When you choose to load with creatine, what you are essentially doing then is really stocking up the muscles to full capacity, so they are able to function optimally.

Typically the protocol is to take 2o grams each day for a period of five days total.

This will stock the muscles and get you primed for maintenance.

Once maintenance hits, then you reduce the dosage down to five grams a day, taking that on a continual basis.

Is Creating Loading Necessary

So, that then brings us to the question of whether creatine loading is necessary.

In a word – no.

You don’t need to load if you don’t want to – you could theoretically just start up on maintenance intake (five grams per day) and go from there.

You will still definitely see results from using creatine as far as your ability to build muscle goes, but it just won’t be quite as strong as if you would have done the loading phase.

So, be sure to keep this factor in mind.

Loading does help, but if you experience extreme bloating or other negative side effects, you could do without if you prefer.

Taking Fioricet

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Here’s The Quickest Way To Build Muscle And Lose Fat

March 17th, 2011
Shawn LeBrun asked:




So, you want quads the size of tree trunks or biceps that bust out of the sleeves of your shirt?

Well, let me ask, are you taking a step forward, each and every day, going after what you want to achieve?

Or are you a member of the “I want it now but don’t want to work for it” club, simply sitting back waiting for things to come to you?

It’s no secret that life rewards action. If you sit back and wait for things to come to you, I hope you have a lot of time to wait. The true power to reach your bodybuilding goals is your ability to consistently take action each and every day.

In fact, can you imagine how much closer to your muscle building goals you’d be if you simply resolved to do ONE thing each and every day that would bring you closer to that goal.

Good things would start adding up quickly, and like the snowball that keeps getting bigger while rolling down the snowy hill, you too would find your muscles getting bigger.

Successful people are not necessarily those that make the right decisions all of the time. But they do make decisions and better yet, act upon them.

If what they do doesn’t work the first time, they simply try something else until they get their desired result.

What amazes me is the number of people I see and talk to that are not happy with their current physique or muscularity, yet they keep doing the same things over and over again, expecting different results!

Thomas Jefferson once wrote “I’m a firm believer in luck, and I’ve found the harder I work, the luckier I get.”

Well, the same is true in bodybuilding. How hard do you work for the things you seek? Do you take some form of action each day and go after them?

Do you get in the car and drive to the gym in the snow when you could just grab some cocoa and sit in and watch a movie?

Do you slam a protein shake when you’re done your muscle-blasting workout or do you just wait a few hours for dinner?

Do you do an intense cardio session when it would be far easier to sit on the couch?

The great thing about taking action each and every day towards a specific bodybuilding goal is, sooner or later, the momentum you build is overwhelming and you find yourself closer to your goal than ever expected.

It was once said that “Good things come to those who wait, but it’s the leftovers from those who hustle.”

I would like to challenge you for two weeks.

Each and every day for two straight weeks, do something, anything, that brings you closer to whatever fitness goal you may have. Take some form of action every single day.

Whether you are beginning an exercise program or consider yourself advanced, sit down, go over what you are looking to achieve, and then plot out specific steps you need to take to accomplish these goals.

Then get acting on them. You’ll find that the more you act on things, the more good things happen.

The great thing about taking action towards a specific goal each and every day is that the Law of Momentum will start to take hold.

Meaning, a body in motion tends to remain in motion unless acted upon by some outside force.

The flip side, of course, is a body at rest tends to remain at rest unless acted upon by some outside force.

Accept the challenge, do one or more things every day for the next two weeks that will move you closer to a specific goal you have and see how the Law of Momentum starts to take effect in your life.

Whether you realize it or not…you have chosen to be where you are.

Success is easy – if you work hard, consistently follow your plan, stay committed and determined, and don’t give up until you have what you want.

Butalbital Live

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Muscle Confusion – An Amazing Muscle Builder

March 11th, 2011
Frank Sherrill asked:




So what is muscle confusion? Do you really need to make your muscles confused?

Well not really, you see muscle confusion (MC) is really a training principle that creates variety in your training. The reason to use this training protocol is because muscle confusion prevents plateaus and keeps your muscles growing. Muscles become accustomed to a training program very quickly. We need to develop different exercises and perform a variety of sets and repetitions. The best way is to cycle your training program, typically in four week cycles.

By cycling or changing your training program every four weeks, your muscles cannot become used to the exercises. This forces your muscles to grow quicker than with any other training method. That is why MC is such an exciting training principle.

One way to use MC is to vary the exercises. For example, if you were doing a barbell incline chest press, you could use a hammer strength incline machine one week and then the following week you could do a dumbbell incline press. While you’re still working the upper chest muscles, you’re hitting them from a different angle and this will stimulate new muscle growth.

By using the MC principle you’re guaranteeing yourself consistent results in your fitness and resistance training workout.

Here are three tips to help you in using the muscle confusion principle:

” change your exercises every four weeks.
” use free weights, cables or resistance bands in your workout.
” vary the repetitions and the number of sets you use.

By following these three tips you will get the Maximum Results from your strength training workouts. Use the muscle confusion principle in your training program. Remember the three most important components of gaining muscle size are:

” Proper rest
” Proper nutrition
” Hard training

Make sure you include these three components in your muscle building goals, doing so guarantees fast muscle growth and the body that you dreamed about.

Tramadol

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