Training techniques: the importance of training the largest muscle groups In order to create a highly anabolic environment within the body, it is important that the largest muscles of the body (primarily those that are involved in the squat, deadlift, and even leg-pressing to a large extent, i.e. the muscles of the thigh, hip and lower back) are trained and stimulated to grow. Why? Since these muscles comprise such a large amount of the total muscle mass on the human body, any training stress of sufficient intensity to cause these muscles to grow will also place great stress on the body overall.
These muscles are an integral part of the physiology and mechanisms of your entire body, i.e. they do not work on their own, and the ENTIRE body is placed under stress and the need for growth and recuperation is generated; for example, you need the digestion in your stomach to supply your muscles with nutrients, and their will be a greater demand for nutrients from very large growing muscles, and so your stomach, for example, could well adapt and become more efficient at digesting food, i.e. the entire body adapts including the muscles.
The effects of training ARE that far-reaching. The stress thus placed on your body is obviously greatest from expending enough time and intensity training the largest muscles of your body. This creates a highly anabolic environment in the entire body, due to the need created in the body for extensive growth and repair of muscle tissue, which will translate into greater gains from the training of your smaller muscle groups, since the body works as a whole, and not in separate, isolated parts.
The Importance of Protein and Water In order for your body to adapt to training stress, it is vital that you are ingesting enough protein and carbohydrate, and as I mentioned in the previous article, most people find that a high protein diet, with lower relative carbohydrate levels, is better for them: this is something that you have to experiment with for yourself.
Also as I have mentioned before, water is a vital component in the diet, and you can't really get enough of it when in heavy training and consuming plenty of protein. Not only does it serve the most important purpose of being the most abundant constituent of muscle (muscle cells are 70% water, with the rest being mostly protein), but large amounts of water also helps to flush waste products from your system, and helps avoid stress on the kidneys in this way. Also, water can be used to help flush nutrients (e.g. amino acids, vitamins etc.) through your body, which enables these nutrients to bathe all your tissues optimally and ensure their optimum health, which is vital for good gains: this could not be achieved in a low water intake environment. It's also important to note that the amino acid L-glutamine is the most abundant amino acid in muscle tissue, and so it's well worthwhile to supplement your diet with extra L-glutamine.
The importance of a good multi-vitamin and mineral supplement cannot be overlooked either, as the growth processes cannot proceed unless all factors necessary for growth are present, and these include vitamins and minerals, in addition to the necessary amino acids supplied from dietary protein, and other dietary constituents.
Resources and Information:
Below is a list of information and some e-books you can look into if you are more interested in finding ways to build muscle.
Find out ways to help bring out those elusive abs. Having abs is not all about the exercises you do for them, or some fancy diet plan that will not work. If you want to have a ripped six pack, then this site will give you information on how to help.
The Truth About Abs
If you are looking for a great resource to help you loose weight AND build muscle at the same time(yes it is possible) then check out Burn the Fat Feed The Muscle. Around since 2003 this is an excellent source of information on how to do both goals at once.
Burn The Fat Feed The Muscle
Are you one of those "skinny guys" who tries all they can to build muscle and just can't seem to do it? Even if you are over weight and looking for a good weight loss/muscle building routine, Vince Delmonte will guide you in the right direction. He was featured on Body Building.com in their "transformations of the month".
No Nonsense Body Building
Learn the many different myths and truths to building muscle. A great resource of information, well worth looking into.
Muscle Gain Truth
Wednesday, September 3, 2008
Tuesday, September 2, 2008
20 Tips To Help You Loose Weight
Weight Loss Tip #1:Push in two fruits or vegetables with every meal you eat. This will fill your stomach and help you cut down on the calories you would take in from the other foods.Weight Loss Tip
#2:Eat breakfast daily. You would have gone hours without eating since the previous night, hence eating breakfast would not decrease your tendency to overeat later during the day.Weight Loss Tip
#3:Have some snacks every 4 hours. You could have any snack: Oranges, Apples, Chips, String Cheese, Pretzels etc. Eat anything you want (in small quantities), just make sure you have something in your stomach at all times, you shouldn't feel hungry.Weight Loss Tip
#4:Eat at regular intervals. Eating at odd irregular times would upset your whole diet. It is always advisable to maintain a specific schedule and always stick to it. Weight Loss Tip
#5:Always know your portions: Half a cup of rice is about the size of your fist, one ounce of cheese is as much as a large marble; a three ounce serving of meat is the size of a deck of cards. Divide your plate into parts: Three fourths of it should be filled with vegetables, grains, beans and fruits while the other quarter should be extra-lean meat or low-fat dairy products.Weight Loss Tip
#6:NEVER skip your meals. NEVER!Skipping a meal might seem like cutting on calories but thats not the case. You are basically starving yourself which is very wrong. The next meal that you eat will be converted to pure fat. This will eventually cause you to gain weight rather than losing any.Weight Loss Tip
#7:Drink A LOT of water. This is one of the most essential components of your diet plan. One glass of water every hour would do wonders to your body. It helps you eat lesser without making you feel hungry. The large amount of water intake also flushes out all the unwanted waste in your body and helps in digestion too. Drink atleast two to three litres of water daily.Weight Loss Tip
#8:Eat slowly. Munch and chew every bite. Grind it to pieces before swallowing it. Generally when we're in a hurry, we just tend to swallow down whole chunks of food. We do not realise when we're full and when we're overeating. Eating slowly will not only give you satisfaction from every bite but you will also realise when to stop. Weight Loss Tip
#9: Cut 100 calories a day from your diet. Replace your daily bar of chocolate with a banana or an orange. These 100 calories a day sum up to 1 pound a month. Just by giving up that one bar of chocolate, you can lose 1 pound of weight in one month!Weight Loss Tip
#10:Buy pre-cut fruits and vegetables. You're more likely to munch on them as a snack or make a salad from them if they're already cut. You might feel lazy on one particular day and decide to wipe those veggies and fruits out for that one single day. However, if they're already cut, you'll feel like eating them. Weight Loss Tip
#11:Go in for the less processed food. Its less fattening. For example: Potatoes versus chips, Whole Wheat Bread versus Doughnuts etc.Weight Loss Tip
#12:Don't eat on auto-pilot. For example: Tasting the food you are cooking, Noshing from the serving bowl etc.Weight Loss Tip
#13:Limit your alcohol intake. Limit it to only occasions. Alcohol is not only extremely fattening but also deteriorates your will power. Alcohol is also very harmful for your body in the long run. Try your best to limit your consumption, if not call it to quits.Weight Loss Tip
#14:Don't do it alone. Get a friend or relative to go on a diet with you. In this way, both of you will inspire and push each other and keep going.Weight Loss Tip
#15:Eat beans every now and then. Add a handful to your salads to curb your hunger pangs longer.Sweeten your food with spice. use spices like cinnamon and vanilla to desserts instead of sugar. They're less fattening.Weight Loss Tip
#16:Keep moving, Don't be a couch potato. Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.Weight Loss Tip
#17:Make a strong start, Contrary to common wisdom that "slow and steady wins the race", weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.Weight Loss Tip
#18:Fight your temptation. Don't break your whole diet plan just because of one outing with friends of family. Order just steamed veggies or maybe a grilled sandwich or even a soup and salad combo.Weight Loss Tip
#19:Try introducing a herbal supplement in your diet to help curb your appetite and give you more energy as an alternative to overeating.Weight Loss Tip
#20:The last and final tip: FOLLOW ALL THE ABOVE TIPS. There are no hard and fast rules in this diet plan. If you notice, these are very easy methods and techniques that won't even make you feel like you're on a weight loss programme. Neither will you ever feel hungry nor will you have to undergo a monotonous, tasteless food intake. Its as interesting a diet as it gets
If you need further help to loose weight, and you want faster results, please click the banner below for more details:
#2:Eat breakfast daily. You would have gone hours without eating since the previous night, hence eating breakfast would not decrease your tendency to overeat later during the day.Weight Loss Tip
#3:Have some snacks every 4 hours. You could have any snack: Oranges, Apples, Chips, String Cheese, Pretzels etc. Eat anything you want (in small quantities), just make sure you have something in your stomach at all times, you shouldn't feel hungry.Weight Loss Tip
#4:Eat at regular intervals. Eating at odd irregular times would upset your whole diet. It is always advisable to maintain a specific schedule and always stick to it. Weight Loss Tip
#5:Always know your portions: Half a cup of rice is about the size of your fist, one ounce of cheese is as much as a large marble; a three ounce serving of meat is the size of a deck of cards. Divide your plate into parts: Three fourths of it should be filled with vegetables, grains, beans and fruits while the other quarter should be extra-lean meat or low-fat dairy products.Weight Loss Tip
#6:NEVER skip your meals. NEVER!Skipping a meal might seem like cutting on calories but thats not the case. You are basically starving yourself which is very wrong. The next meal that you eat will be converted to pure fat. This will eventually cause you to gain weight rather than losing any.Weight Loss Tip
#7:Drink A LOT of water. This is one of the most essential components of your diet plan. One glass of water every hour would do wonders to your body. It helps you eat lesser without making you feel hungry. The large amount of water intake also flushes out all the unwanted waste in your body and helps in digestion too. Drink atleast two to three litres of water daily.Weight Loss Tip
#8:Eat slowly. Munch and chew every bite. Grind it to pieces before swallowing it. Generally when we're in a hurry, we just tend to swallow down whole chunks of food. We do not realise when we're full and when we're overeating. Eating slowly will not only give you satisfaction from every bite but you will also realise when to stop. Weight Loss Tip
#9: Cut 100 calories a day from your diet. Replace your daily bar of chocolate with a banana or an orange. These 100 calories a day sum up to 1 pound a month. Just by giving up that one bar of chocolate, you can lose 1 pound of weight in one month!Weight Loss Tip
#10:Buy pre-cut fruits and vegetables. You're more likely to munch on them as a snack or make a salad from them if they're already cut. You might feel lazy on one particular day and decide to wipe those veggies and fruits out for that one single day. However, if they're already cut, you'll feel like eating them. Weight Loss Tip
#11:Go in for the less processed food. Its less fattening. For example: Potatoes versus chips, Whole Wheat Bread versus Doughnuts etc.Weight Loss Tip
#12:Don't eat on auto-pilot. For example: Tasting the food you are cooking, Noshing from the serving bowl etc.Weight Loss Tip
#13:Limit your alcohol intake. Limit it to only occasions. Alcohol is not only extremely fattening but also deteriorates your will power. Alcohol is also very harmful for your body in the long run. Try your best to limit your consumption, if not call it to quits.Weight Loss Tip
#14:Don't do it alone. Get a friend or relative to go on a diet with you. In this way, both of you will inspire and push each other and keep going.Weight Loss Tip
#15:Eat beans every now and then. Add a handful to your salads to curb your hunger pangs longer.Sweeten your food with spice. use spices like cinnamon and vanilla to desserts instead of sugar. They're less fattening.Weight Loss Tip
#16:Keep moving, Don't be a couch potato. Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.Weight Loss Tip
#17:Make a strong start, Contrary to common wisdom that "slow and steady wins the race", weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.Weight Loss Tip
#18:Fight your temptation. Don't break your whole diet plan just because of one outing with friends of family. Order just steamed veggies or maybe a grilled sandwich or even a soup and salad combo.Weight Loss Tip
#19:Try introducing a herbal supplement in your diet to help curb your appetite and give you more energy as an alternative to overeating.Weight Loss Tip
#20:The last and final tip: FOLLOW ALL THE ABOVE TIPS. There are no hard and fast rules in this diet plan. If you notice, these are very easy methods and techniques that won't even make you feel like you're on a weight loss programme. Neither will you ever feel hungry nor will you have to undergo a monotonous, tasteless food intake. Its as interesting a diet as it gets
If you need further help to loose weight, and you want faster results, please click the banner below for more details:
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