We can only build muscle if our body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so we need to be aware of the following anabolic enhancing principles:
1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.
4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping.
5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.
6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.
When you started using Herbalife products, you saw how fast and effective the products are. You're excited. You know these products will help thousands of people. So, now you want to grow your Herbalife business. What should you do? Well, I'm going to share with you how you can grow your Herbalife business the easy way. Even without bothering friends and family.
Herbalife Marketing Secrets #1: First thing you need to do is understand your product's benefit. Do they provide better wellness for people, or do they help elevate someone's energy level. What are the benefits someone will gain from consuming Herbalife products.
A good way to pinpoint this is by looking at how the products have impacted your life, your upline, your downline, or maybe someone in your family. This will help you understand who will purchase the Herbalife products from you. Once you understand this, you'll be adding dozens of people into your business on a weekly basis.
Herbalife Marketing Secrets #2: Understand who are target market is (or people who will have a need or want for what you have to offer). Your target market will depend how which products you decide to market. If you market weight loss products, you'll be targeting people who have purchased a home gym, workout in a gym, or someone who have purchased workout videos. These people will gladly buy your Herbalife products, especially after they see how well they work.
Or you could market your products to athletes. You can show them how they'll be able to take their game to a new level. Every athlete wants to get better, and eventually be the best. Once they purchase the products from you and start seeing results, they'll gladly purchase from you and help you build your Herbalife business.
I will say this, though. Not everyone will want to buy from you or join your Herbalife business. Don't worry about it. There are hundreds and thousands of people out there that are waiting to join you in your Herbalife business. You just have to find them. Or better yet, have them find you. And from time to time, you'll attract some "heavy hitters" into your Herbalife business. They will bring with the hundreds of people. This will make growing your Herbalife business easy and fun.
Herbalife Marketing Secrets #3: After you understand the benefits of Herbalife products and you know who would buy the products, you should automate this process. This will allow your downline to learn what to do and how to do it. All you have to do is show them what you've done, and they're off growing their Herbalife business. This will make growing your Herbalife business easy and exciting.
This will not only give you a deep sense of gratitude, you'll have people whole-heartedly thanking you for taking the time out to help them. And remember, the more people you help, the more money you make. So help alot of people, and in return, you'll make alot of money.
Use these marketing secrets to grow your Herbalife business the easy way. These secrets will not only help you grow your business, but help you attract the right people to you.
About the Author
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Throughout our lives, we have all heard that aerobic exercise is good for us. It does not matter how old you are, what you weigh, or how athletic you might be (or not). The bottom line is that aerobic exercise helps us to live longer, healthier lives. So why do not more of us do it on a regular basis?
Excuses, Excuses
We are all guilty of it. Making excuses to justify the reasons why we can’t exercise is something we do almost automatically, and with the busy schedules most of us have, our excuses sound pretty legitimate. We have all said at one time or another that we are too busy, we have to work late or it is just too hard to get up an hour earlier each morning when we already suffer from lack of sleep.
Children, spouses, work, errands, chores, and a host of other commitments and obligations all conspire to keep us from doing something that is vitally important for maintaining our health and fitness.
When you consider, however, that all it takes is 30 minutes a day, four days each week to keep ourselves fit and healthy, it makes it much more difficult to keep coming up with those excuses.
How to get the Exercise you need
The first thing you need to do is find an aerobic activity that you enjoy. Walking, jogging, swimming, and cycling are the most popular aerobic exercises. For most people, walking or jogging are the easiest since they do not require any special equipment and they can pretty much be done anywhere that you have room to move.
You will need a good pair of athletic shoes, but this is really the only investment you will need to make to get started with your new activity. To make sure that you have the time to exercise at least four times each week, plan your schedule ahead of time. Even if it means that you have to write out a schedule in your day planner, pencil in at least 30 minutes during times of the day that will work best for you.
How Aerobic Exercise Benefits You
It helps you fight off a variety of chronic diseases such as heart disease, high blood pressure, high cholesterol, and osteoporosis. Research has also shown that regular aerobic exercise helps to prevent cancer.
Aerobic activity also helps us to manage our weight. If you’re worried about your weight, or you just want to make sure that you do not start putting on extra pounds, aerobic exercise is the single best thing you can do for your body.
If you often have difficulty sleeping, regular exercise can help you to get a better night’s sleep. When we sleep well throughout the night, our productivity and concentration levels are vastly improved. Do not exercise too close to your bedtime, however, or your increased energy levels will actually keep you awake.
Can you believe that exercise can actually make you happier? It is true. When we exercise, chemicals in our brain are stimulated that make us feel more relaxed and happy. The end result of this can lead to increased self-esteem and elevated confidence. Exercise can also help to prevent depression.
Muscle building supplements are at an all time high right now. There are zillion's of supplements out there and who really knows what the best one's are? Which supplements actually work and which ones are just complete flops? This article is just one of many supplement reviews and experiences I will be writing about...
Muscle Tech NaNO Vapor
You hear the hype all around you about NaNO Vapor, but does it really live up to all of its expectations?
Bodybuilding.com's product description states, "Never before has bodybuilding witnessed such an unprecedented muscle building experience. Just one hit of naNO Vapor and you'll know that the days of being disappointed by your pre-workout supplement are over."
I can personally tell you that for a pre-workout supplement, this is one of the best, if not the best. I've tried many supplements out there and there is nothing like the pump that you feel from NaNO Vapor. I take it 15-30 minutes before my workout and as soon as I drink it I can feel it. It leaves a full rush of energy and focus in my body for hours. I swear, sometimes I do a full workout in the gym and I still don't want to leave. I just want to lift more and more weights. You will feel more jacked even before your workout begins. Your muscles will expand and I am usually able to lift more weight than I am able to without using this supplement.
The supplement also gives you motivation to go to the gym and stay there until you complete your workout. Other pre-workout supplements hardly compare to the experience you feel when you take Muscle Tech's NaNO Vapor.
Pre-workout supplements are only 1 part to building massive muscle mass.
Learn how Taylor gained 41 pounds of muscle in just 6 months only! Find out here.
Check out http://www.gain-serious-muscle.com to learn some more incredibly effective tips and ways you can explode your muscle growth 100% naturally!
There are different types of cardio exercises, some are low intensity and some are high intensity. Both of these types of exercise will help your body burn fat, but it one type better than the other? Scientists discovered that during low intensity workouts, the body will burn glycogen. Glycogen is carbohydrates that your muscles and liver store and use for energy. So, during these workouts, your body will burn a good amount of fat.
It seems that these exercises don't work as well as you'd think, since so many people are still overweight. People who do low intensity workouts regularly find that they are still having trouble getting rid of that body fat. Now, the body does burn a greater amount of fat during a low intensity workout. However, a high intensity cardio workout will cause your body to burn more calories, and this includes fat calories.
Another thing is that when your glycogen levels get low, your body will make more of it by converting carbs in your diet into glycogen. This glycogen isn't converted into fat; it sits there waiting to be used for energy. Remember this when starting a low intensity workout: since a low intensity workout burns glycogen, it may not be as effective against body fat.
A high intensity workout also boosts your metabolism. Even when you're done with your workout, your body still burns fat and calories for hours after. This does not happen from a low intensity workout. You can see how you end up burning more fat and calories this way.
If you're not used to a high intensity workout, you can start slowly by adding a little at a time. While walking, add small intervals of jogging. Alternate walking and jogging until you are done. The more cardio you do, the more energy you will end up with. It can really help keep your energy up. Even if you've never done any cardio before, try it. It does wonders for energy and your body. Just remember to pace yourself when you're starting out, because you don't want to overdo it.
Jayjay has been writing articles online for nearly 4 years now. Not only does this author specialize in diet, fitness and weight loss, you can also check out his latest website on contemporary wall clocks which reviews and lists the best digital wall clocks for decorating your house.
The CYBEX Pro3 Treadmill is another one of those many models made by CYBEX that provides durability and good quality. It is normally priced at 6,795 dollars per treadmill unit, making it one of the averaged to high priced treadmills available in the market as of today. It provides for the necessary power and reliability that most exercise and fitness oriented individuals is looking for with regard to the utilization of treadmills in the gym or in the comfort of their own home.
This CYBEX Pro3 Treadmill also provides for a spacious running, walking and jogging area for the user. Whether the user is an athlete, a newbie or an advanced user, he or she will surely find this spacious running, jogging and walking area comfortable in suiting his or her own exercising preferences. Injuries and any other untoward incident with regard to the running space are thereby averted unlike in other treadmills that provide for little or limited running space. Truly, this treadmill manufactured and produced by CYBEX is one of the most outstanding treadmills available in the market as of today.
The CYBEX Pro3 Treadmill also provides for the most comfortable shock absorbing surface that lessens the tensions in the muscles, joints and lower body of the user. Unlike other treadmills that have poor or limited shock absorption capabilities, this CYBEX model is one of the most advanced and ergonomically designed treadmills that absorbs most of the harmful and tension filled shocks that can be derived from fast pace running and jogging exercises. Truly, this is one of the best sellers made by CYBEX with regard to treadmills as of the latest.
If you're interested in the CYBEX Pro3 Treadmill [http://www.cardioreviews.com/cybex-pro3-treadmill.html] then you should check out my site - I'll give you my detailed in-depth review, as well as show you the best (and cheapest) places to buy this particular model. You can literally save yourself hundreds of dollars by making your purchase from the place I'm going to show you. Click here to visit my treadmill reviews site now.
Here is a fact that you should take note of. What do you look at first when you meet somebody? You look at their face first right? For example you meet up with old friends, colleagues, your neighbor or new friends, most of the time you will focus your attention on their faces first.
The point is that the face is very important and that is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will straight away notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look like. If you just would flip through the magazines, the faces of the models are all very slim and well defined with high cheekbones, sharp nose and a lean face.
Well, since so many people is looking for the answer to lose fat in their faces, here is a couple of tips on how to lose face fat. Before we move on to that, lets understand that there is no such thing a spot reduction. This means that if you are looking at a miracle pill or gadget that can get your cheeks down, you will be disappointed.
If you want to lose face fat, you have to begin with losing weight. This means losing excess water retention and also losing body fat. Usually, when a person loses weight, it is very noticeable that his face also gets sharper and leaner. Usually the face will slim down first because excess water is gone. Follow these simple steps to lose weight and you will get a lean, healthy and toned face.
Lose Face Fat Step 1: Drink lots of water.
You have to drink lots of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and have not enough water. As a result, it will store as much water as it can to keep you living and there is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.
Lose Face Fat Step 2: Do not forget your fruits and vegetables!
Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.
Lose Face Fat Step 3: Reduce the alcohol
It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in you belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat! A five ounce glass of wine has 100 calories, that means a little drinking a little bit can add inches in your waist.
Lose Face Fat Step 4: Bump up the calcium
A lot of studies have proven that taking at least 1200 milligrams of calcium from dairy if possible daily can help in fat loss. There is also a study that showed that half of the females in that study experienced reduced symptoms of PMS including water retention after consuming 1200 milligrams of calcium. So, do not eliminate dairy in your diet, have some in moderation.
Lose Face Fat Step 5: Calories out more than calories in.
This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!
Lose Face Fat Step 6: Control Your Salt Intake
Salt is another culprit of water retention. That is why when you snack with junk food that is high in sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods like pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When eating out, be careful of the gravy, some gravy use a lot of salt. Eat home and prepare your own food when ever possible! Sprinkle your salt, do not use your spoon, that way you can really control the amount of salt that goes into your food!
Lose Face Fat Step 7: Go For Weight Training
You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscles in your body, you can burn more calories while you do your cardio and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your cardio and also weight train.
So, if you want to lose fat on your face, the main objective is to lose weight. By losing body fat, you will look much leaner and have a much more cut features because fat and water under the skin is reduced.
So follow these simple steps and get on a fat loss program now. Mark my words; if you manage to lose body fat until your desired body fat, your face will look much leaner and thinner. Even your nose will look sharper!
About the Author:
Yu Chung Leong is an experienced and motivated personal trainer for many years. He is passionate about health and fitness and enjoys helping people achieve their fitness goals. He writes many free weight loss tips at http://www.lose-fat-tips.com
I've seen many people in the gym who do not even know what core strength is, honestly, i can not blame them. It's the duty of the fitness trainers to make their clients aware of the importance of a strong core. Well our body is divided into two parts, Upper Proximity and Lower Proximity. Most of the people often tend to concentrate and work on their chest, arms, shoulders and legs, even back is included in that workout regime of theirs, but they forget to strengthen the CORE!. Still wondering what the core is?? Our body has a Core, as the word suggests, Core is the middle part of our body. The Core muscles include :-
Rectus Abdominus Muscle or Abs
External and Internal Obliques
Erector Spinae Muscles or The Lower Back
Hip Flexors
Suppose you are performing a squat, the weight of the barbell would be transferred through your body from top to bottom. In that case, your upper body would co-operate with you, your lower body will co-operate with you but your core would start giving up if it is not strong enough to handle that much weight and it might lead to a severe injury like a slip disk , a ruptured disk or a muscle strain.
On the other hand, with a strong core, not only will you be able to lift heavier weights, you will also stand a very less chance of getting a back injury in the gym or even in your normal day to day activities.
Now the important question is, how to actually make your core strong? There are a few exercises which you can perform to strengthen your core muscles.
Core Strengthening Exercises:-
CRUNCHES: Lie down flat on the floor with your knees bent and your hands either behind your head or crossed on top of your chest. First take a few deep breaths, then, contracting your abdominal muscles, lift your head and shoulders up, bringing your chest towards your raised thighs. Lower your head and shoulders back slowly to the floor. Repeat 10-15 times.
REVERSE CRUNCHES: Lie flat on your back, your hands on your sides. Lift both your legs up, bending your knees so that the lower portion of your legs are parallel to the floor. Now, contracting your abdominal muscles, lift your pelvis off the floor, bringing your knees towards your chest. Then, without relaxing the contraction in your abs, lower feet to the floor. Repeat 5-8 times. Then relax by straightening your body out. You can repeat another set or two. Remember to keep breathing during the exercise, and not allow your back to arch.
BALL CRUNCHES: Lie on the ball, with your lower back resting on it, with your hands behind your head and your feet resting on the floor. Contracting your abs, curl your upper body towards your hips. Return back into the previous position. Repeat 5-8 times. The tricky part is keeping the ball stable while doing this exercise. This is what strengthens your core muscles.
PLANK: This exercise works the entire core muscles, including your upper and lower body. Lie down flat, facing the floor. Now bending your elbows, and placing your forearms and palms flat on the floor, lift your whole body off the floor, so that you are resting only your forearms and toes. Maintain this position, tightening your core muscles, for about 30 seconds.
BACK EXTENSIONS WITH BALL: Lie on the exercise ball, facing downwards, and positioning it beneath your hips, your toes resting on the floor. Now lift your torso up, extending your hands on either side, until your body straightens out. Take care to align your body so that your head, shoulders, neck, and the rest of your back are in a straight plane. Return back into the starting position and repeat. Do this 8-10 times, being careful not to hyperextend your back.
BUTT LIFTS: Lie down fat on your back, with your hands resting on the floor, palms down, on ether side. Bend your knees, putting your feet flat on the floor. Now, squeezing your gluteal muscles and your lower abs, lift your hips off the floor. Return back into the starting position. Repeat 8-12 times. You could add weights on your hips to add to the intensity. A great exercise to tone both your back and abdominal muscles.
A muscle building stack is a dietary supplement specifically formulated for people who wish to build their muscles. These supplements are often favored by hardcore body builders who wish to have the ultimate figure and are willing to go beyond working out to achieve what they want. But what does this supplement do? What is it made of? Below, we take a look at what these products are all about.
What are they for?
Muscle stacks from MuscleTech, MuscleXtreme, Muscle and Strength and other manufacturers are all designed to boost muscle growth. They are supposed to be safe and legal ways to achieve the same aim as those people who use banned substances like steroids. These supplements are formulated to boost the body's natural levels of testosterone for higher strength levels and faster muscle building.
Common ingredients
There are various types of this hardcore supplement. There are those specifically designed for boosting muscle mass; supplement products for burning fat; and high protein supplements formulated to improve one's energy. Some of the most common ingredients that can be found in these products are dietary protein, creatinine, fat-burning herbs and glycemic carbohydrates among others.
How effective are they?
For the ultimate muscle-builder, using these supplements and multivitamins is supposed to speed up the time by which they can achieve their desired muscle mass and size. Stacks are not banned substances and there are some hardcore body builders who favor the use of these multivitamins.
However, the efficacy of these supplements, just like other dietary supplements, is highly based on the activities of the person who takes them. One can take these multivitamins regularly, but if he or she does not have an effective workout program, then the supplement, in itself, will not work.
Although there has never been a conclusive report claiming danger in the use of these products, ultimate body builders really can do without these supplements. Achieving greater muscle mass still largely depends on the type of workout a person follows and the diligence by which he or she follows every step of that workout. These products are not bad, but getting bigger and well-toned muscles can be easily achieved by a good workout program alone.
Although muscle building stack supplements are not bad, going about muscle building the natural way is still the best option. Concentrating on the workout routine and eating right are still the most effective steps in achieving one's desired figure.
Let me tell you about a recent conversation with one of my friends over IM. This guy used to lift with me back in college, but he is working on his own business right now and hasn't touched a weight in almost a year. So they guy goes out and gets a gym membership and starts training again last Monday.
This is how the conversation went down:
friend: my muscles hurt
friend: chest and tris are killing me
friend: i can barely move
friend: i didn't push that hard
friend: i just did as much as i could
friend: what can i do to recover faster?
My friend here is suffering from a little something called Delayed Onset Muscle Soreness, or DOMS.
What is DOMS?
DOMS is sore, stiff and painful feelings in muscles, which occur 24-48 hours following intense exercise. DOMS is almost always guaranteed to set in when an individual trains too hard during their first couple workouts after a long layoff. This discomfort is more prevalent following overloaded eccentric (the negative portion of the rep) muscle activity, where the muscles are placed under a load that is typically too heavy to lift, or super-slow eccentric activity where the muscle fibers are forced to flex and contract at the same time.
A typical example is when the load becomes too heavy on a bench press, the spotter lifts the weight for the trainee, and lowers it slowly under control. This just tears up and really damages muscle fibers.
The following are thought to be responsible for DOMS:
* Small tears in the muscle or connective tissues between the fibers, usually from excessive intensity or eccentric training.
* Overly aggressive exercise by an untrained individual or by a detrained athlete, in the initial stages of a new program.
* Muscle spasms or cramping, which may starve the muscle of the nutrients it needs to recover.
* Dehydration during and after a workout. Be sure to drink your electrolyte fluids!
* The build up of lactic acid and other waste product production during training. Many experts agree that lactic acid has nothing to do with DOMS, but it may contribute a small amount due to lactic acid accumulation hindering delivery of essential nutrients to the muscles.
How to Prevent DOMS
The first basic rule of recovering from DOMS is to be pro-active in preventing DOMS in the first place.
Take these steps to prevent DOMS:
* Drink an electrolyte-based fluid during your workout. Gatorade is the most popular.
* Drink a post-workout drink within 20 minutes of the end of your workout
* Warm up for a couple minutes prior to intense exercise.
* Cool down and stretch for 10-15 minutes after intense exercise.
* Avoid forced negative reps.
* Avoid super slow negative reps.
* Avoid assisted negative reps. (get the idea?)
* Take it easy during your first week of training, or your first week back to training after a layoff.
How to Recover from DOMS
If you are not able to avoid DOMS and now must suffer through it for a couple days.
Here are a couple ways to get through DOMS faster:
* Light exercise to stimulate blood flow. Either cardio exercise or weightlifting with very light weights.
* Time. The pain will go away after a couple days.
* Gentle massage, or better yet deep tissue massage.
* Alternating hot and cold showers. 2 minutes each.
* Alternating hot pack / ice pack treatments. 5 minutes each.
* Ice cube massage or ice bath.
* Hydrotherapy or spa baths.
* Use a foam roller on the sore areas.
If you are lifting with the proper intensity, you will ultimately experience DOMS on one occasion or another. By taking steps to both prevent and treat DOMS, you should be able to minimize the pain. Best of luck!
With the popularity of bodybuilding assured without let-up, more and more people are joining the bodybuilding bandwagon. When you see those chiseled bodies on World Wrestling Entertainment shows on cable, sports and health magazines showcasing well-sculpted muscles and Hollywood celebrity hunks flaunting their hard bodies, the allure of bodybuilding can be insurmountable, especially for the dreamy teens and young adults wanting a share of the limelight.
It's no secret that just like the cosmetic industry, the bodybuilding market is a multi-billion dollar industry with gym memberships, gym gears for the home, apparels and food supplements that include body-building steroids to comprise the regimen just about every muscle-building enthusiast won't mind spending their money on. And for most people, getting the body they want at the shortest time possible takes them to where athletic associations frown on - the use of steroids.
Is There Any Truth Behind Steroids' Claims
Oh yes, they're true alright. Steroids have long been used by athletes to boost performance right before a contest event as well as enhance muscle mass and strength among weightlifters. This has not escaped bodybuilders who consider them a miracle drug for gaining the muscle mass and endurance they need.
Steroids are basically anabolic testosterone derived from humans or animals to get the muscle mass they want in the shortest time possible. For the more serious professional bodybuilders, steroids also boost their stamina and endurance to last through the daunting workouts in the gym.
Human anabolic steroids are marketed under various names like Anadrol, Durabolin, Sustanon, and Anavar while veterinary steroids get markets as Norandren200, Laurabolin, Desposterona, Equipise, among others. Any of these will give you the muscular mass and strength you want.
Steroids belong under Category III of controlled substances which not even doctors can prescribe to athletes under pain of prosecution under the law. They can only be obtained online and from the streets and can be administered either orally or through muscle and intravenous injections.
Risks Posed by Steroids
The desired results from imbibing steroids are temporary and as such require regular use if the bodybuilder wants to maintain the muscle mass obtained from it. But there are health risks associated with its use.
- Prolonged and continuous use are known to damage internal organs like liver and kidneys and have been documented to contribute to a host of sexual problems, one of which is testicle shrinkage.
- Overdose in the hope of getting more strength and muscle mass not only harms the body but has limited effects. Unused steroids in the body are converted to estrogen which can make you look more effeminate.
- Counterfeit steroids are everywhere to take advantage of uninformed bodybuilders too eager to get their muscles up. They range for mere ineffective placebos to powerful ones that do more harm than good. It is best that you take some time to evaluate your sources online before plunging into any steroid regimen.
People taking steroids require a more vigorous training regimen to use them up. Protein and non-fat carbohydrate intake needs to be increased to 5000-7000 calories daily if you are on regular steroids. A regular blood test is likewise necessary to check on your steroid levels to ensure they are within safe levels. GP
Supplement Centre is one of the UK's leading suppliers of body building supplements such as Whey Protein and Creatine from brands such as Maximuscle and Prolab.
Treadmill.jpg "CYBEX Pro3 Treadmill")
CRUNCHES: Lie down flat on the floor with your knees bent and your hands either behind your head or crossed on top of your chest. First take a few deep breaths, then, contracting your abdominal muscles, lift your head and shoulders up, bringing your chest towards your raised thighs. Lower your head and shoulders back slowly to the floor. Repeat 10-15 times.
REVERSE CRUNCHES: Lie flat on your back, your hands on your sides. Lift both your legs up, bending your knees so that the lower portion of your legs are parallel to the floor. Now, contracting your abdominal muscles, lift your pelvis off the floor, bringing your knees towards your chest. Then, without relaxing the contraction in your abs, lower feet to the floor. Repeat 5-8 times. Then relax by straightening your body out. You can repeat another set or two. Remember to keep breathing during the exercise, and not allow your back to arch.
BALL CRUNCHES: Lie on the ball, with your lower back resting on it, with your hands behind your head and your feet resting on the floor. Contracting your abs, curl your upper body towards your hips. Return back into the previous position. Repeat 5-8 times. The tricky part is keeping the ball stable while doing this exercise. This is what strengthens your core muscles.
PLANK: This exercise works the entire core muscles, including your upper and lower body. Lie down flat, facing the floor. Now bending your elbows, and placing your forearms and palms flat on the floor, lift your whole body off the floor, so that you are resting only your forearms and toes. Maintain this position, tightening your core muscles, for about 30 seconds.
BACK EXTENSIONS WITH BALL: Lie on the exercise ball, facing downwards, and positioning it beneath your hips, your toes resting on the floor. Now lift your torso up, extending your hands on either side, until your body straightens out. Take care to align your body so that your head, shoulders, neck, and the rest of your back are in a straight plane. Return back into the starting position and repeat. Do this 8-10 times, being careful not to hyperextend your back.
BUTT LIFTS: Lie down fat on your back, with your hands resting on the floor, palms down, on ether side. Bend your knees, putting your feet flat on the floor. Now, squeezing your gluteal muscles and your lower abs, lift your hips off the floor. Return back into the starting position. Repeat 8-12 times. You could add weights on your hips to add to the intensity. A great exercise to tone both your back and abdominal muscles.
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