The only way to build muscle or gain strength is to subject that muscle to an increased amount of overload. To continue making muscle mass gains, you must continue to increase the amount of overload you place on each muscle group over time.

This progressive increase in resistance is the only way to build muscle mass. The greater the amount of weight (overload) you place on a muscle, the larger that muscle will become, provided you get the proper nutrients needed for muscle growth to occur.

After all, what you’re doing is stressing the muscle, forcing it to respond by adding more muscle and strength. If you continually lift the same amount of weight, your muscles have no reason to get bigger or stronger.

It can already handle the weight you’re using. So to build muscle, you have to keep the muscle stressed, by forcing it to lift more weight.

There are 3 ways to increase the amount of resistance you place on a muscle:

1. Do more reps with the same amount of weight each time.

2. Do the same number of reps but use more weight

3. Use the same number of reps and same amount of weight, but shorten the rest periods in between sets.

The most common ways to add more resistance, in order to build muscle, is with the first 2… using more weight and/or doing more reps.

One of the easiest ways to increase the amount of weight you lift is to decrease the number of reps you do. You keep increasing the weight until you use a heavy enough weight so that you reach muscle failure between 4 and 8 reps.

When you increase the weight each set while performing the same number of reps, you want to go easy for the first few sets. They’re just warmups and will not really help to build muscle.

Only your last 2 heavy sets, the ones with max poundages, are the ones that build muscle. All other sets just help you get ready for these heavy sets.

Again, overloading a muscle group is the only way to gain muscle, increase its size, and tone. So, for your heavy sets, you want to reach the point of failure with low reps and heavy weight.

The more weight you use and the harder you work, the greater the muscle gains. This method is very intense, so you want to ensure proper rest and nutrition.

Overload will help you gain muscle indefinitely, as long as the environment for constant muscle growth is met. Again, it takes intense training, proper nutrition, and plenty of rest.

If one of these conditions is not met, you will not gain the muscle mass you could.

Now that you know what causes muscle gains to occur, you should be well prepared the next time you enter the gym to workout. You’ll know that merely lifting weights is not good enough.

If you can already handle a certain amount of weight, it would do you no good to keep lifting that weight. You would not build muscle that way, since your body can already handle it.

You have to keep getting better and stronger, by increasing the amount of weight you lift or the number of reps you do.

But be aware, this process takes time. Be committed to slow, constant growth and you’ll soon start to build muscle faster than you ever thought possible.

New bodybuilders very often overlook bodybuilding neck exercises. Others however, include neck exercises only at the end of a workout session and consider it to be of lower priority. They concentrated on building the abdominals, chest, biceps and shoulders to get the nice v-shaped sculptured look. However, their overall appearance does not look balanced, as the neck is “pencil-thin”. The neck is the most neglected muscle.

In clothing, a bodybuilder with a thin neck cannot be differentiated from a non-bodybuilder. A thick neck proudly announces that you have rippling muscles beneath the clothing. When you work on your neck muscles, other muscles such as the traps and back muscles are affected, which help contribute towards a more symmetric look from the back and front.

Isometric and head-harness exercises can build and strengthen the neck muscles. In a standing position, with your right hand on your head, contract your neck muscles and push your head to the right, and hold and resist for 15 seconds. Repeat a few times and then with the left hand. Next, with body hands behind your head, try to move your head back, hold and resist for 15 seconds.

Attach a suitable weight to the head harness. With your hands on your leg and when seated, raise your head in a semi-circular motion, as far as you can.

Another exercise is to lie down on edge of the bench, hold a flat barbell weight at your forehead with your hand, and raise your head in a semi-circle motion, as far as you can. Next, return to the original position and repeat a few times. Repeat, with your stomach on the bench and with the weight held at the back of your head.

The shrug is also another effective neck exercise to build the trapezius region and back of the neck. With a dumbbell in each hand, perform the shrug by moving your shoulder upwards.

Bodybuilding neck exercises should be included into your workouts. It is best to allocate a separate day to work on the neck muscles.

What you need for the Weighted Neck Flexion

1. A bench
2. A towel
3. A single weight

Instructions for the Weighted Neck Flexion

1. Wrap a towel around the flat weight.
2. Lay on the bench perpendicularly, with the area just below your shoulders resting on the bench.
3. Hold the towel-wrapped weight against your forehead, and use your hands to support the weight, but not to carry its weight.
4. Raise your upper body in a sit up like movement.
5. Use your neck muscles to lift your head until your chin touches your chest.
6. Lower your upper body until you’re fully extended.
7. Repeat.

How to build neck muscles

There are quite a few exercises for neck muscles that you can utilize in your workout routine, but we just want to look at a couple that you can use real quick.

Please keep in mind that you must use pre-caution in doing any neck muscle exercises. Warm up before doing any exercises. Rotate your neck from side to side. To increase your flexibility you will always want to use a full range of motion.

1. Neck Flexion

This is a very good exercise for neck muscles that provides good results. Sit down in a chair and move your head back to where you are looking up at the ceiling. Now, place your hands behind your head and use them to build up resistance.

2. Neck Extension

This is another simple, but effective exercise. Take your hand and put it up against your forehead. Looking straight ahead, begin applying resistance. Slowly move your head down until your chin comes against your chest.

Neck bridge (wrestlers bridge)

This is a controversial exercise that is highly productive when safely performed, yet can be very dangerous if not performed correctly. This is a very advanced exercise. You need to have very strong neck muscles just to be able to perform this movement.

This exercise should only be used by advanced athletes who need very strong neck muscles; such as boxers, wrestlers, martial artists, etc. You should get proper instruction from a knowledgeable coach prior to trying to perform a neck bridge.

Muscle fitness can mean two different things including a person has more powerful muscles so they have the ability to lift heavier object, or it can mean that they will work for a longer period of time before becoming tired- have more strength and stamina to outlast others. This higher level of fitness can be achieved through a combination of strength and weight training, and a blend of cardiovascular and flexibility training.

Before beginning a fitness regime you will need a plan. You need to have a general idea as to what look you are trying to achieve. Once you have that in mind or on paper you will need to begin the early phase of laying out a foundation which can involve months of gradually increasing the intensity of your workouts.

You may experience months without seeing very drastic results especially if you look in the mirror more than once a day. It is common for us to think that we still look the same but slowly daily improvements were happening all along and it is just difficult to see when you look at your body every day. Eventually you will look in the mirror and realize that you have achieved your goal, now it has become a matter of keeping the weight off and the muscles strong and firm.

When you are considering muscle fitness you see that it is the aspect of general fitness and concentrates on developing the strength and size of out skeletal muscles. This will involve some weight or resistance training. Most of us associate muscle building weight lifting with body builders rather than those simply trying to be healthier. In fact there are both health and cosmic reasons that we all should strength train.

When you train and have proper muscle fitness you will be able to lift heavier objects easier and will also be able to have more stamina and work for long periods of time without becoming tired. Keeping muscle fitness and tone also helps you to avoid injuries to your body’s joints. This is because your muscles have become more flexible and have the ability to deal with the stress you place upon and around your joints.

You should have professional assistance when you are beginning a weight training program so that they can help you design a workout that includes total muscle balance. You should choose a similar number of exercises and sets to complete for the opposite muscle groups.

If you don’t balance the exercises you are susceptible to injury and you posture can be altered if there are significant amounts of training that are completed one and not the opposite one. This can lead to muscular weakness and also postural deficiencies. You need to have an overall body workout to achieve the maximum results when strength and weight training.

Supplements: when the hard times hit
Everyone reaches a workout wall at times. The scales stay the same, or muscles don’t seem to respond in the way you would like. That’s where supplements come in.

Not only can they improve the health of the body, by supplying vital nutrients, but they can also boost energy, enabling a workout to go for longer, and with more intensity.

Some supplements provide vital amino acids, such as Glutamine. Many scientific research studies have shown that Glutamine helps to build muscle mass by not only increasing the levels of growth hormones, but is also responsible for transporting as much as 35% of muscle-building nitrogen into the muscles tissue.

Protein powders provide the building blocks for muscles. As carbohydrate intake has been shown to largely go to fat cells, protein powders are a handy way to take in calories that will be used by muscle tissue instead. Protein powders, simply put, help to build muscle tissue without adding ‘empty calories’ which can increase fat.

Vitamin and mineral supplements can also be a valuable part of any good health regime. As the body secretes some minerals and vitamins more easily than others, being deficient in some vital nutrients is common in many people – even more so in people who train hard.

Know your supplement
Not all supplements are created equal, and unfortunately some are, at best, completely useless or, at worst, downright dangerous.

Before taking any body building supplement, it’s a good idea to get an all-over health check first, and get advice from a health professional. Some energy-boosting supplements contain caffeine, which is fine for some people, but for others they can have adverse side effects.

Importantly, supplements containing some ingredients have been banned from sale in other countries, such as Ephedra in the US. A derivative of the plant ephedra sinica, Ephedra is an alkaloid chemical compound, which contains two main active ingredients—pseudoephedrine and ephedrine.

In 2002, the company Metabolife, which made a Ephedra supplement, was forced to hand over to the US Department of Justice well over 15,000 reports of adverse cases related to Ephedra, ranging from insomnia to death. Fortunately, the ban of Ephedra has spawned the increase of “Ephedra-free” energy supplements.

Supplements that focus on hormones are also a common area of confusion for many. Unlike anabolic steroids, which are dangerous for a user as they increase hormones way above the normal human levels, many supplements only increase hormones within a safe range. Some supplements increase testosterone, which helps to build muscle mass and is commonly used to increase sports performance. Others block oestrogen, the ‘female’ hormone.

Excess testosterone can have some very unfortunate side effects, however, including hair loss and acne. In some cases, the body will convert excess testosterone to oestrogen, which can affect virility in some males. Fortunately, there are other supplements that can inhibit this, such as antiaromatics, or Milk Thistle.

When buying supplements online, it’s important to check their origins. Just because an ingredient has been banned in one country, does not mean it has been banned in others, and the accidental importation of banned substances can lead to big trouble. Fortunately, there are very good online retailers based in Australia. They do the importing for you, making sure that not only are the products safe, but also allowed.

Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

-bodyweight squats (and variations)

-pushups (and variations)

-forward, reverse, or walking lunges

-up & down a staircase if one is available

-floor planks (holding plank position from forearms and feet)

-floor abs exercises such as lying leg thrusts, ab bicycles, etc.

-one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and your body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here’s an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You’ve now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And by all means, don’t worry about what other people think so much…have the courage to try something a little different. In the end, you’ll be the one laughing back at all of the “blubber-bellies” that are giving you funny looks while they eat their donuts!

The combination of pleasant warm water with massage Jets and some air combined with semi buoyancy and you have a formula that will provide a pleasant & unforgettable sensation of Hydrotherapy. This brings relief to sore muscles & joints and also goes a long way to relax the mind and body to relieve that every day stress that we all suffer from.

My favourite manufacturer of quality American hot tubs has been in the business since 1965 and having had more than 40 years of experience in the hot tub industry, this company has lead the way in development & advancement of product enhancements which incorporate the very latest ideas in Jets, Insulation and Dynamic Massage. At the same time, their design teams have modernised and streamlined the manufacturing process in order to deliver superior quality hot tubs at competitive prices thereby giving our customers the best quality and the value they deserve.

They have many ideas which are patented such as a Wave Max â„¢ seat which has 20 Jets that stair step five streams of water one row at a time, up and down your back – giving the sensation of gentle fingers massaging those aching, tired muscles. Then there is the Ultra Wave Lounger this provides Hydro massage to your Shoulders, full back, thighs, calves and feet. This lounger seat provides a pulsating wave massage one to two rows at a time from your neck to your toes. There are seven massage patterns available at three variable speeds. When you see this run it is a bit like having two or three independent whirlpool Jacuzzis in the same hot tub it is just phenomenal.

A good spa dealer will also have entry level Hot Tubs which represent outstanding value together with the Ultimate top of the range Hot Tub with perhaps as many as 130 Jets – full perimeter under water LED Lighting – 200 Watt stereo sound systems with speakers that transmit the sound through the shell into the water together with two external patio speakers I only know of one manufacturer who does such a package. Watch out for the unbranded spa it is either a non-branded product so is second best and probably form China.

A professional Hot Tub dealer in Spain will have a VAT or IVA number and be happy to provide a free site survey and will be able to advise on access and generally as to the suitability of the proposed location at no cost.

GAKIC, chemically known as glycine-l-arginine-alpha-ketoisocaproic acid, may be new to Bodybuilders, athletes, and sports enthusiasts, though it has been in development for 8 years already and many studies have been done on this supplement. It’s not like creatine, a stimulant or a generic pre-workout supplement. GAKIC is a pre-workout musclebuilding supplement.

Many studies have been done on this supplement and some have been published in publications such as Medicine & Science in Sports & Exercise. In one study, GAKIC supplementation significantly increased the total muscle work performed during resistance training by an average of 10.5 percent during the first 15 minutes. In the same study, GAKIC supplementation was shown to significantly increase fatigue resistance by up to an average of 28 percent when compared with the placebo.

To get bigger, the human body has to pass new barriers by blasting through the body’s normal fatigue threshold, also known as “failure”. After years of scientific scrutiny, researchers believe that one of the key mechanisms responsible for the performance-enhancing effects of GAKIC is the removal of the fatigue toxin ammonia, which can interfere with normal muscle metabolism and generally limit muscular power output. With decreased fatigue toxin levels, the body can perform more work. This can eventually translate into better muscular gains as training intensity and strength improve over time.

In layman’s terms, GAKIC is designed to help the body deal with metabolic fatigue by delaying the moment of failure – helping to get 1, 2, or even 3 more reps in. Since GAKIC works immediately, all that is needed is to take it before training. There’s no loading, cycling, or maintenance phases.

What’s in GAKIC is chemically known as glycine-l-arginine-alpha-ketoisocaproic acid

Glycine is a nonessential amino acid, meaning your body’s cells can synthesize sufficient amounts of it to meet physiological requirements. Studies show that production of growth hormone (one of the most important musclebuilding hormones) increases in a dose-dependent manner with glycine supplementation. Another thing about glycine is that when it’s combined with arginine (as it is in GAKIC), it has the potential to increase endogenous creatine levels.

Arginine plays an important role in many bodily functions including the removal of ammonia from the body, immune function, and the release of hormones. The body also uses it to produce nitric oxide, which relaxes blood vessels.

Alpha-ketoisocaproate represents the “KIC” in GAKIC. KIC is a branched-chain keto acid (BCKA) that has anti-catabolic effects meaning it can help prevent muscle loss. BCKAs also aid in a muscle’s energy production while helping to remove ammonia. Buildups of ammonia are common during intense training sessions, and have been known to play a part in fatigue.

How Gakic Works

There are two types of failure: that which occurs due to neurological issues and that which occurs due to metabolic issues. The former occurs with lower rep training, whereas the latter occurs with moderate to high-rep training. In the example above, metabolic fatigue sets in due to the build-up of various metabolic by-products which negatively affects exercise performance and inhibits some aspects of the muscle’s contractile machinery. GAKIC helps your body deal with this metabolic fatigue and thus delays this moment of failure.

Does Gakic contain Creatine?

No. GAKIC is not a creatine supplement. Creatine increases the regeneration of a primary muscle fuel source called adenosine triphosphate (ATP). GAKIC works at the muscle fiber level via different metabolic mechanism than creatine. One of GAKIC’s jobs is to remove fatigue toxins – toxins that prevent your muscles from making more ATP.

GAKIC is available in either powder or caplet form and can be found at online retailers such as http://www.bodyconcept.com/

Ok, all you Strength Trainers, Athletes, Runners, Physical Activists, and all of us. Everyone of us needs to join in. Forget all the Hype that’s being advertised in all the Muscle Mags. The truth of the matter is there’s lots of Nutrients that will help build, repair and keep strong muscle mass as we go down life’s path, with no apparent sign of decrepitude, occurring in Human Muscular Structure. Being that there is always a loss of Lean Body Mass every decade. This is where poor nutrition rears it’s ugly head. Ageless Foundation has Ultra Max Hgh Gold with Alphatrophin. That means combined ingredients, such as Anterior Pituitary, GPC (Alpha Glyceryl) Brain Food, Acetyl Carnitine, Arginine all work with the main Endocrine System (Glands) in an Effervescent Powder. This keeps your Muscles, Bones, Joints, and even Injuries intact. Or the Spray called Somatotrophin, with GABA. And there’s a Veggie One, also Effervescent with 22 packets.

Take note-anyone with Bone and Osteo issues. Repeated training before Glycogen stores are replenished, you risk damage or loss of Muscle Tissue. Recovery not only from being a workout person, but what of those recovering from illness, accidents, hospital stays. Did you know that? National Health Products with Hot Stuff It’s really ‘HOT’ has so many nutrients, Chinese Herbs, Antioxidants, Energizers, Healing and Immune Boosters, has a list as long as your arm.

We could actually keep a person alive on a deserted island. Comes in Flavors, with no artificials, and can be mixed by hand unless you throw fruit in. Can also be taken as a Meal replacement. Now here one for the Vegetarians, Nutra Soy with Certified Organic Vanilla Extract has all the Isoflavones and can always be mixed with frozen blueberries right from the freezer. Now Foods has a Soy Protein Non Gmo, also. As a special treat in your Protein Shakes, always add the Omegas. The New Supreme Blend DHA Omega, in high percentages of all the Essential Fatty acids by Now Foods, or their 3-6-9 Omega Blend, all helping Lean Body Mass, Inflammation, sending Lubrication to Joints besides helping with Dry Eyes, Skin & Hair. Creatine, the Muscle Supplement, born in 1926.

With so many years of research, Dr. Allan Hollister MD, PHD, University of Colorado Health Sciences Center in Denver, researched the impact of Creatine on Muscle Wasting Diseases. According to double blind studies, it’s not only food for your Muscles to increase Muscle Mass and Strength, but is a Supplement for all ages. Country Life’s Other Brand Irontek is also Protein for more Muscle Strengthening. Ast Sports Science has the VP2 with Micronized Whey and presents L-Glutamine, an Amino Acid with lots of power for Glycogen Replenishment and Maintenance. Anabol Naturals, (I’ve been dealing with their Aminos for years) has Amino Balance in Caps 100% Crystalline free Form Aminos. GLUTAMINE has also been known to reduce Blood Glucose and Insulin. Hyperglycemia and Hyperinsulinemia are also a benefit. According to studies at Duke University. (No wonder why Atkins worked) One needs to eat Protein every day, it cannot be stored. Regeneration of Cells and Growth are taking place every day. Now Foods has Whey Protein in great flavors, and in Economy Sizes. 20 Amino Acids make up your Protein. 10 Amino Acids can be manufactured by your body, called Non-essentials.

You get the other 10, through Food and Nutrients. You get Complete Aminos in your Protein Shakes. If you are having discomfort with your Protein Shake, try Cultrelle Blend of Probiotics with Lactobacillus. If you don’t feel like Flexing those Muscles, and know you need to Work Out, Cyclone Cider will get you going! An All Natural Liquid Blend of Ginger, Horseradish, Cayenne, Garlic and Parsley. Couple of drops on the tongue, you will be Tingling all day.
Ast Sports Science has R-ALA, Alpha Lipoic Acid, taken with Creatine, enhances the absorption and helps with Insulin Balance. While Endurox has Recovery Drinks in Luscious Flavors, which help with Endurance and Fat Burning. Hi Tech Pharmaceutics has Lipodrene The No 1 Selling Energy, even has Hoodia, also Yohimbe, Cocoa, Green Tea, Caffeine and other Exotics. Go slow with this one, you might be flying around, but the lethargic, low thyroid ones could use this. Start with one. Muscletech also has Diet Tech, keeping you full with Glucomanna, this comes from Konjac Root, Jack Lalanne gave this 5 Stars 20 years ago, also has Guarana, Yerba Mate, both South American Herbs.

Now for you Pak Rats, those that prefer Multi Vits & Minerals in Packets, that have all the Essentials. Healthy-N-Fit with Nutri Pak, has that kind of convenience, especially for you guys. For good Nutritious Snacks, to go along with your Protein Shakes, Now Foods has Walnuts, Sunflower Seeds (good for the Prostate) Organic Cashews. Jarrow has Peanut Seed Butter, cold pressed. Ruths Hemp Foods has Hemp Oil Bars (great flavors) Muscletech has the Nitro Tech Bars in Crunchy Chocolate and other Stupendous Flavors. (means yummi) To aid in recovery use a meal replacement 15 minutes to 2 hours after your work out. That’s when Muscles are more receptive to new Glycogen, which is converted into the cells and tissues for energy. So keep those Muscles Cooking.!

Ok, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program and you are more confused than ever on what is the best way to Get in Shape, Build Muscle and Burn Fat for Life.

What really is the best and most efficient form of exercise for Maximum Results?

* More weight or less weight?
* More reps or fewer reps?
* Higher intensity or lower intensity?
* More cardio than resistance training?
* More resistance training than cardio?
* Machines or free weights?
* Train every day or once a week?

How do I go from Flab to Fab in Only 15 Minutes a Day?

What is really the most effective, efficient and RESULTS driven form of personal fitness training that is going to give YOU the biggest and best return on your invested fitness time?

The Personal Fitness Training landscape has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again because they just don’t know what else to do to find the best fitness solution.

So how can you Burn Fat, Build Muscle and Lose Weight to get the Perfect Fitness Body for Life in the least amount of time?

Are you that busy Executive with little time between your corporate meetings and challenged with long workdays?

Are you a stay at home mom trying to keep up with managing your hectic daily schedule while taking care of your children and your spouse with very little time to exercise?

Are you getting diminishing returns on your current fitness training program?

Then Learn How to Go from Flab to Fab in Only 15 minutes a Day…

In working with my existing personal fitness clients at www.MyHomePersonalTrainer.com , I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long term fitness and health goals.

1. Too much machine work – A lot of women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. Not lifting enough weight – A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.

3. Working only half of your body – A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps – A lot of women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.

5. Overtraining – The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.

6. Not fueling their bodies for training – Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels

7. Training the same way – Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.

8. Cardio before weights – Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session

9. Steady as she goes – A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio – Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

The secret in developing the Perfect Personal Fitness Training Program begins with the following Flab to Fab Personal Fitness Training Tips.

1. Focus on the Four Major Muscles Groups – Stay away from Isolation Exercises. Burn fat and build muscle when working those Major Large Muscle Groups more often.
1. Legs – Squat
2. Chest – Chest Press
3. Back – Bent Over Rows
4. Shoulders – Overhead Press

Perform Compound Exercises (Multi Joint movements) – Working multi-joints at the same time provides maximum benefit to your muscles,

1. Legs – Lunge or Squat (Hip and Knee Joint)
2. Chest – Chest Press (Shoulder and Elbow Joint)
3. Back – Bent Over Row (Shoulder and Elbow Joint)
4. Shoulders – Overhead Press (Shoulder and Elbow Joint)

Perform Supersets – No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.

1. Work opposing Muscle Groups
1. Chest then Back
2. Work alternating between Upper and Lower Body
1. Chest then Legs

Perform Circuit Training – No Rest through your entire workout. Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.

1. Train for maximum gain by performing all your exercises with no break

5. Build your Fitness Training with Value and Flexibility in Mind – A Great Fitness Value with Outstanding Fitness Benefits.
1. Train with a quality Stability ball.
2. Train with Dumbbells while at home or at the gym.
3. Train with Exercise Bands while traveling on the road for work or vacation.

http://www.myhomepersonaltrainer.com/resources/flabToFab15MinuteADayFitnessSolution.htm to view an example workout of our Flab to Fab 15 Minute a Day Fitness Training Plan. Finally reach your Personal Fitness goals with long-term success, using a proven effective, efficient and Results driven personal fitness plan. Go from Flab to Fab in Only 15 minutes a Day.

Are you eating your prescribed six bodybuilding meals a day and not gaining muscle?

Have you been blowing your hard-earned cash on body building supplements with techie names like “Nitric-this” and “Cell-Max-that”, yet still fall short of getting the size gains you’re after?

You’re not alone. Thousands of muscle building enthusiasts are needlessly struggling – grunting and sweating for painfully little progress – and mislabeling themselves “hard-gainer”.

Building muscle, like accomplishing anything, requires some rational thinking and a well-executed strategy. It doesn’t just happen because you made it to the gym and finished your workout. It won’t occur simply because you’re using a product that was purportedly created by a “genius” wearing a lab coat. Successful natural muscle growth takes place as a result of adherence to laws of nature – just like success with any endeavor in life.

To back my point, let’s look at what many muscle building aficionados counter-productively do in gyms around the world. This is a simplistic example, but some variation of this scenario is the cause for much unneeded frustration for too many natural bodybuilders.

Let’s say Bill and Joe are training partners. They arrive at the gym to perform their much-anticipated biceps workout. Bill likes to start out with standing barbell curls and he’s glad he has Joe there to spot him. Bill just knows that if he can get Joe to assist him with the heavy sets, some “forced reps” will really get his arms growing. He’s decided to use the ever-popular ‘pyramid technique’ to work his way up to those heavy sets.

Bill ends up doing six sets. His sets are as follows: 50 pounds/8 reps, 55 pounds/8 reps, 60 pounds/6 reps, 70 pounds/6 reps, 55 pounds/7 reps, 50 pounds/6 reps.

Bill feels proud of himself. It was a grueling biceps workout. His first three sets were moderately challenging. However, the 70 pounds he piled on the bar for his fourth set of 6 reps represented a respectable stretch for him.

Although he didn’t ask for any help from Joe, he definitely had to dig deep within himself to find that extra pride-inducing push that allowed him to achieve the set of six reps. This fatigued his biceps enough to make the final three sets sufficiently challenging, even though they were performed with descending amounts of weight.

Five days later, Bill and Joe are back again for another biceps workout. Why? Because their schedule says it’s time to work those muscles again. Of course, muscles only grow from recovery between workouts – not directly from the tissue-ravaging training sessions themselves. But Bill and Joe have apparently worked out some kind of deal with their biceps in which the muscles have agreed to recover and grow in a four to five day span (sarcasm).

Bill wants to get bigger, so he’s decided to boost his heaviest set up to 75 pounds. He figures this will really “shock” his biceps into growth. His sets on this workout look like this: 50 pounds/8 reps, 55 pounds/8 reps, 65 pounds/6 reps, 75 pounds/6 reps, 55 pounds/6 reps, 50 pounds/5 reps.

Wow… Bill got a little assistance from Joe and managed to use five pounds more weight on his two heaviest sets. That extra intensity caused him to fall short a couple reps on his final, lighter sets. But that’s okay, right? Bill is increasing the poundage and getting stronger and bigger, isn’t he?

Hell no! … Bill is deceiving himself. If you add up the total volume he moved in the approximate twenty minute time period during the first workout, it was 2,305 pounds. Five days later, he moved 2,260 pounds in the same time frame. His volume of lifted weight went down. Now he’s counting on moving forward after having possibly over-trained in this most recent workout. Yet he’s not even aware of what he’s doing.

If you follow the Muscle Building and Weight training tips given here. you will

* Build Muscle and Gain weight much faster
* Get the Dream Muscular Physique you deserve.
* Lift weights which will shock your Gym Buddies
* Feel amazing confidence and Self-esteem
* And much more.