Archive | Workout

Best Bicep Workout for Size – Get Huge Arms With This Simple Trick

Which is the best bicep workout for size? There are many people who have struggled for a long time to the big biceps of their dream. Many are frustrated because after doing bicep exercises without results. One reason why this happens is that they might not be doing the right exercises. In fact there are more bicep workouts than the rest of the upper body put together. You should be doing the best bicep workout for size if you want to increase the size of your biceps. But the question that comes up immediately is which the best bicep workout for size is. Here are a few suggestions.

Close-grip chin-up

In your search for the best bicep workout for size, you will come across the close-grip chin-up many times. This workout is one of the closed chain exercises. In closed chain exercises the hand and the legs do not move but the rest of the body moves. This kind of exercise has been proven to stimulate the muscles to growth. This makes the close-grip chin-up perhaps the best bicep workout for size.

Barbell Curl

This is another workout for building big biceps. The barbell curl is done by holding the barbell in front with the knees slightly bent. The elbows should be kept at your side. Curl up the weight as high as possible without moving your elbows. The bar should be around the mid-chest for this exercise to be effective. If the bar is too high your elbows will swing in far out. Squeeze the biceps as you lift the bar and lower it gradually. Don’t allow your arms to straighten before you start all over again.

Cable bicep curls

It is said that free weight exercise are the best for bicep development, but cable exercises such as the cable bicep curls have the advantage of putting more tension as you do the motion lift. You feel the weight better at the top of the lift because you get to squeeze the biceps harder as compared to the barbell curl. You cannot rely on this alone for big biceps but when combined with other bicep exercises you get fantastic results.

Remember that knowing the best bicep workout for size is not a guarantee for having huge biceps. It takes hard work to grow muscles. In addition you cannot grow muscles if you don’t eat the right kind of food. Your diet should contain more protein if you want bigger biceps.

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Muscle Building for Women: Tips You Shouldn’t Miss

Muscles – at first mention, don’t really seem like something women want. The word is generally more associated with images of incredibly buffed-up, glistening male bodybuilders or actors like the young Arnold Schwarzenegger in the early Terminator movies. Muscle building for women is either frowned upon by females, with chagrin at the concept of being deemed “muscular.”

Shooting Down Misconceptions

Contrary to popular false impressions, muscle building for women can actually define the body, making it more feminine: the shoulders become more symmetrical, the legs and arms get shapely, the butt and best of all it tigthens the stomach. If you’re a woman and you want to build or sculpt your body, you really don’t have to worry about suddenly looking like those females who look close to becoming stand-ins for male wrestlers.

Women have significantly lower testosterone levels compared to men – 200-1200 ng/dl (men) and 15-70 ng/dl (women). Testosterone is the hormone responsible for muscle mass, and even men with low testosterone levels still have higher levels than the average women. The women who have managed to bulk up to enormous proportions are most likely taking supplements like steroids or testosterone injections. So, there’s no need to fear! If all you want to do is look like Rebecca Soni, the World Swimmer who is healthy and extremely toned, you can do just that!

Watching Your Diet

The first thing to remember in muscle building for women is to lessen calorie intake. The more calories you consume, the more fats you gain and the more difficult it will be to get leaner. On the other hand, not having enough calories in spells disaster as well, so count your calories. Next, up your protein intake as protein supports the growth of new muscles and you’ll need to keep up with the changes in your body as you begin to build more mass. Eat more lean meat, nuts, seeds, dairy, protein shakes and the like, sticking to at least one gram of protein for every pound of your weight.

Try to choose fresh foods over processed and pre-packaged ones as the latter contain a lot of sodium, fats and sugar that will not do you any good. And lastly, don’t forget to drink plenty of water all the time! Downing at least eight glasses of water a day will keep you well hydrated, will prevent overeating and can reduce the amount of calories you ingest.

Doing the Right Exercises

The main idea in getting more toned is to focus on strength training; although you should start slowly if you’re a beginner as too much too soon will only be bad for you. The tried-and-tested method of successful muscle building for women is by doing compound exercises, or a mix of several different exercises. Using both free weights or exercise machines will help, as long as you do your exercises consistently and progressively. Doing sets of compound exercises on a regular basis will get you more results than isolated, sporadic movements. Deadlifts, squats, bench presses, lunges, dips, pull-ups, overhead presses – these are all some exercises that will get those muscles tightening. Don’t forget to progress though, meaning move on to heavier weights or doing more pull-ups as the weeks go by, as muscles adapt quickly.

Last of all, if you really want to tone and sculpt your body properly, get some rest in between training and workout sessions. Recovery is a vital part of the process; don’t rush into each routine thinking that the more you do in less time, the faster you’ll be ready for a Sports Illustrated photo-shoot. Relax, as your body and its immune system need a breather too. Don’t slack off however, make sure you keep your training up, otherwise you’ll lose all of the previous efforts you’ve made. In no time, you should be ready to show the world that muscle building for women results in a healthy, muscle-beautiful you!

Keeping fit and healthy and looking absolutely fabulous is a woman’s right! To get your body to the way you want it to be you need to make sure you are following a good program that fits you and your goals well. Unfortunately there are not many programs on bodybuilding that cater to women and the ones that do produce very extreme results.

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31 Penis Exercises Any Exercising Program MUST Have – These Routines Can Add 1-4" In 8 Weeks

Do you want to add 1-4 inches to your penis size in 8 weeks? Do you want this to happen without side-effects, without embarrassing tools, without embarrassing packages to receive in the mail, and without losing your new size? Well, the only enlargement option out there today that can make all of those things happen collectively are natural penis exercises. When choosing to do penis exercises, it’s important that the program you choose contains the best exercises packaged in a strategic way that is sure to naturally expand EVERY ASPECT of your manhood. In this article I’m going to talk about what those exercises are (around 31 to be exact) that are contained in the program I used which helped me add 2 inches to my size in less than 2 months (and many other men gained even better results than I did).

What All Programs Must Have In The Beginning…

Okay, first things first. Any exercising program must contain the following…

A.) Pre-Workout – Tips on what you need to do prior to beginning an exercising program. These tips can make the world of a difference.

B.) Safety Precautions – Of course, every program should include information on how to ensure you stay safe while doing these routines. Although all of the exercises are safe and do not cause any side-effect, doing them while ignoring safety precautions can in fact cause problems.

What The Exercises Are Based On…

In all reputable penis exercise programs, you’ll find that the programs are all based on the following 6 principles…

A.) Warm-up – This is to ensure you don’t suffer from any soreness and it will also ensure proper and consistent development of your penis size.

B.) The PC Muscle Exercises – These types of exercises are designed to strengthen the pubococcygeuse muscle (PC muscle for short). Strengthening this muscle will make you last longer during sex, it will make your orgasms explosive, it will make your penis look more muscular looking, improves the health of your prostate, helps you stay harder for longer, and more. Clearly, any program or any other enlargement method (such as pills, pumps, and extenders) that do not strengthen the PC muscle is absolutely pointless! The benefits of having this muscle strengthened are just amazing… to say the least!

C.) Stretching Exercises – Stretching exercises are designed to naturally stretch the ligaments of your penis to add length… permanently. Unlike extender tools, using your hands and performing gentle stretching exercises will naturally extend your penis… permanently.

D.) Wet Milking – This is a type of jelqing exercise designed to increase girth and length through increasing blood flow into the penile shaft. These workouts are done using lubricant (hence WET milking).

E.) Dry Milking – The same principles as wet milking, but without lubricant.

F.) Warming Down – At the end of all workouts, doing a quick warming-down routine is highly recommended to ensure proper growth and no soreness.

Now, The Exercise Program Should Include The Following 31 Exercises…

1. Intro workout – This is to get you and your manhood used to doing these exercises during the first week.

2. Beginners workout – In week 2, you should be beginning the Beginners Workout. This workout will consist of PC muscle exercises, stretching exercises, and jelqing exercises.

3. Standard workout – In weeks 3-6, you should be doing the Standard Workout. With this workout, you’ll be doing the usual routines, but with longer time periods and with more reps. By this point, you should be seeing a significant difference in the size of your manhood!

4. Custom workout – In week 7, you should have pretty much mastered all of the basic workouts, and you are now able to create your own custom workout. Or, you can choose to do a workout designed by another member of the penis exercise program you’ve chosen.

5. Speed combination – This workout is designed to be done in 8 minutes.

6. Advanced PC muscle exercise – This exercise takes the basic PC muscle exercise and extends it. Of course this means faster development!

Targeted Workout section

7. Erection strengthening – If you are having problems with erectile dysfunction, then the routines in this section will help with strengthening your erection.

8. Impotence cure – These workouts will help cure impotence.

9. Premature ejaculation – If you are ejaculating too early, then the exercises in this category of workouts will put an end to this embarrassing issue.

Targeted exercises (Advanced)

10. Head exercises – To get that large mushroom head on your penis, these exercises are designed to do just that.

11. Cure curvature – If you have a banana shape curve to your penis when erected, these exercises will help cure this problem and get your erection straighter.

12. The super dry jelq workout – This is an advanced version of the normal dry jelq exercise.

13. The super wet jelq – This is an advanced version of the normal wet dry jelq exercise.

14. Erection builder – This workout routine helps strengthen your erections and helps maintain how long you are erected.

15. Advanced length exercise – This exercise is ONLY for those who have been on the program for at least 6 weeks. The workout is designed to stretch your penis and add some serious length!

16. Foreskin restoration – Workouts designed to increase the sensitivity of foreskin for more sexual pleasure.

17. Towel hanging – This helps strengthen your PC muscle.

Special Advanced Exercises Part 1

The following exercises are only for those who have been on the program for some time and have mastered all of the above workouts. This is basically grad school for penis exercise training!

18. 180 degree stretches – Get’s rid of that unsightly twist with the penis when in a flaccid state.

19. Crook tugs – Designed to stretch the different areas of your penis shaft to increase the flaccid size and erection length.

20. Section stretching – These workouts stimulate the different areas of the penile shaft.

21. Gap jelqs – This helps speed up blood flow into the penile shaft.

22. Slap ‘n squeeze exercise – As weird as that sounds, this workout helps with increasing length.

23. Fist 2 finger – Another strange-sounding workout! This exercise is an advanced version of jelqing.

24. Vulcan jelqs – This is an awesome advanced alternative workout to the standard wet jelqing exercise.

25. Mastur-milking – This fun exercise combines both masturbating and milk jelqing into one.

26. Pogos – This workout is a mult-directional dry jelqing exercise.

27. Shaft wringing – A stretching exercise to add length.

28. PC dry jelq combos – A great advanced workout for increasing girth.

Special Advanced Exercises Part 2

29. Advanced length workout.

30. Advanced girth workout.

31. 6 minute exercise – This is a compact version of the best workouts designed to be done in 6 minutes.

So, there you have it. 31 exercises that must be included in a reputable penis exercise program (such as the one I chose to download) if you desire to add 1-4 inches to your penis size, increase the thickness, increase firmness, last longer in bed, have mind-blowing orgasms, improve prostate health, and gain these PERMANENT benefits without side-effects. If you stay consistent with the program you choose, I can assure you, you WILL see amazing results develop.

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How Muay Thai Kickboxing Workouts Changed My Body

I’ve been taking muay thai kickboxing for about 3 months

now, twice a week on Mondays and Thursdays. It has been

an amazing experience. The thai kickboxing workouts are

intense, make no mistake about it. Even though I am in

a beginners class, the sweat pours like a hot summer rain!

We start each kickboxing workout by lining up in the gym

facing our Kru, or teacher. He bows to us, we bow to him,

and he welcomes us with a few words. We then start with

skipping rope.

As crazy as this may sound, I found jumping rope to be

incredibly challenging. I started with 25 extra pounds

around my waist, and perhaps my co-ordination was a little

off. The rope is covered in hard plastic, plus I’m barefoot

and the rope would smack my toes and it really stings!

I would watch the more experienced students jump rope and

see if I could keep up. Sometimes I could go 15-20 jumps

in a row before I would hit my toes or head with the rope.

But after a month I got the hang of it. We jump rope in

the thai kickboxing workouts until we start to sweat, maybe

4 to 6 minutes.

Then comes the tortuous part, the cardio conditioning.

Every kickboxing class has a different routine. Sometimes

we do burpees, sometimes hillclimbers, always lots of

squats, jumping squats, pushups and the like. For the old

timers it’s like a real intense session of calesthetics.

We generally train technique for 20 to 25 minutes. And

like the cardio, kickboxing technique training varies from

class to class. Sometimes you work your kicks onto the pads

that your partners hold. Sometimes its punching

combinations. We work routines like front kick, 3 punch

combo then right thai kick. It always is different. I

really enjoy the variety, it keeps the training from ever

getting stale.

But we always finish with pain…abdominal pain. You lie

on the floor on your back, and raise your legs up off the

ground until they are straight up in the air. Your partner

stands at your head, roughly with his or her feet near your

shoulders, facing your feet. Your partner pushes on your

feet, forcing your legs back down to the floor. You raise

your legs back straight up, the partner pushes them back

down…this goes on for 3 straight minutes. Your abs are

burning after 1, screaming after 2, and generally are

nearing failure before the session ends. Then you get to

switch and torture your partner!

I honestly thought I saw an abdominal muscle on my body

the other day in the mirror. It’s impossible, I still have

at least 10 pounds of blubber to lose, but I feel fantastic!

My energy levels are off the charts, I’m sleeping so much

better at night and I love it. I highly recommend

muay thai kickboxing workouts for anyone serious about

getting into top shape!

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3 Exercise Tips to Boost Male Libido and Testosterone

Low libido in men can be a result of a multitude of factors at play. There are a couple of natural libido enhancers and one of the best ways to boost your sex drive is with the help of regular exercise.

3 Exercise Tips to Boost Male libido and Testosterone

1. Compound Exercise

If your aim is to boost your libido and testosterone naturally, a stroll in the park is not going to be of much help. You need to work out like a real man and sweat it out in the gym.

Intense workouts help boost testosterone production in your body.

Compound exercise that tend to put stress on a group of muscles are highly effective as far as increasing testosterone production is concerned.

Some of the best examples include:

  • squats
  • bench press
  • military presses
  • deadlifts
  • chin ups
  • rows etc.,

Increase testosterone production helps boost your sex drive or libido as well.

2. Train Your Legs Equally Hard

Most men tend to ignore their legs while working out. This can be a big mistake. You must train your legs equally hard as the upper body. In fact leg exercises such as squats and lunges are highly effective in increasing testosterone production and blood circulation to the penis.

Increased blood flow to the penis is great for enhancing your libido or sex drive.

3. Limit Your Workout to 30-40 Minutes

Intense exercise tends to increase testosterone production in your body but over training can lead to an increase in Cortisol levels in your blood. This can lower your testosterone levels.

This is why you must limit your workout to 30-40 minutes in a single session.

Another thing to keep in mind is that after an intense workout you must give your body enough rest as well.

Other Libido Boosting Solutions- Natural Libido Supplements

Natural libido supplements are a perfect blend of some of the finest herbs and other natural ingredients that not only increase blood flow to the penis but also stimulate the production of hormones such as testosterone and HGH.

Such supplements are loaded with ingredients such as l-arginine, l-glutamine, l-glysine, gaba, tribulus terrestris, tongat ali, panax ginseng, ginkgo biloba, muira pauma etc.,

These supplements are highly effective in increasing male libido and also ensures powerful and longer lasting erections.

Not only this, they can help you increase your muscle mass and reduce body fat so that you can get an angular physique. Increased energy levels, improved sleep quality and better mood are some of the other benefits of such supplements.

Top notch supplements do not have any side effects.

No wonder, they are immensely popular with men seeking libido enhancement.

So, if You Want to Boost Your Testosterone and HGH Levels Naturally, Check out the Best Natural Libido Supplement for Men Ever!

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Back Workout Routines: Get Wide Lats and Thick Traps With This Killer Workout!

Whether you’re trying to gain gobs of muscle mass or to just look lean and strong, nothing says “I train hard” like broad, thick back! Just like with legs, getting a stand-out back takes some serious blood, sweat, and tears – you’ve really got to leave all you’ve got on the gym floor if you want serious results. Here are a few key tips and exercises for constructing great back workout routines!

Deadlifts for Mass

There’s no doubt that squats are the king of all exercises when it comes to putting on muscle mass as fast as humanly possible. However, the deadlift is a close second to the squat and is definitely the best mass-builder for the upper AND lower back. Simply put, if you don’t have deadlifts in your back workout routines, you’re not getting anywhere near the most you could be out of your training.

The deadlift obviously works your lower back hard, since that is a primary pivot point for the movement. If you execute the deadlift properly, you will be both straightening your legs and extending your back. However, the deadlift also places HUGE stress on the lats and traps. The lats are used the keep the bar in close to your body as you pull upwards. You may not feel them contracting in the same was as you would on a pull-up or a row, but they are working! The same goes for the traps. You’re not performing a shrug at the top of the movement, but your traps will be on fire just from being stretched to hold the weight in place! You will never see a strong deadlifter with small traps.

If you’re going to put full-range deadlifts in your back workout routines, it’s best to do them at the beginning. They are a hard, heavy movement with a relatively large range of motion, and doing them after any other pulling movements is going to seriously limit the weight you can use. You can’t get the benefit of deadlifts if you’re moving serious weight! This is the exercise on which you can probably lift more than any other.

However, there are other variations of the deadlift that you can use if you want to start your back training with pull-ups or rows. Rack-pulls are a kind of shortened deadlift done with the bar resting on the safety pins in a squat rack. You start with the bar around knee height and pull the bar to lockout. Since the range of motion is much shorter, you can still sling some serious weight around even when your back is fatigued from other movements!

Row to Grow!

Most people focus on pull-ups and pull-down movements when they train their upper back. While these are certainly essential for getting that width everyone wants, you’re never going to build a truly massive, thick back without putting some serious work in on heavy, free weight rows. Getting stronger at rows also tends to help your bench press strength. A row is essentially the opposite of a flat press, and getting strong at the movement gives you great stability on the bench.

People differ on what their favorite type of row is, but I’ve always preferred the basic barbell version. Bend about 45 degrees at the waist, put a slight swing into the motion, and pull the bar towards your stomach. Wear a belt and wrist straps if necessary, and work up to some seriously heavy weight! Rows are unique among exercises in that you can typically use a very heavy weight AND high reps, so don’t wimp out and stop the set early!

Another great row variation is the one-armed dumbbell row. It’s also one that, in my opinion, most people do the wrong way. I usually see trainees using super-strict, slow form with a small weight that they can probably curl! Strict form is all well and good sometimes, but seriously, you don’t build a huge back with light weights! Think about the deadlift – it’s the best back movement there is, but you use tons of other muscles. Do you really think you need to “isolate” your lats to make them grow? If you’re going to row with dumbbells, take a strong stance, bracing yourself with your off-hand on the dumbbell rack, and tug a huge weight for high reps! If you’re willing to get a little loose with your form, you’ll surprise yourself with how much weight you can use.

Get Wide

Finally, we come to a movement that every bodybuilder, weight lifter, and athlete is familiar with. While deadlifts and rows are going to put most of the mass on your back, you’ll never get wide, flaring lats if you don’t get strong on vertical pulling movements. Which movement should you pick? If you’re anything but an advanced bodybuilder, the answer is the pull-up. You may eventually find pull-downs of various sorts to be better for back development, but until you’re seriously big and strong, you need to bust ass pulling your entire body to that chin bar. This part is crucial in order to see success with your back workout routines.

There are tons of ways to perform pull-ups, but until you’re experienced at them, go ahead and do what is hardest (and most effective)! The basic, wide-grip pull-up done from a dead hang on every rep will build your back and grip strength faster than any variation and will lay a great foundation for a developed, muscular back. Use some chalk to get your grip right, get up to that bar, and tug like your life depends on it. Once you’re able to handle your bodyweight for 10-12 reps with FULL range of motion, start adding weight to yourself. Get to the point where you’re doing pull-ups with 100 pounds attached for 10 reps and see if you don’t have the widest back in town.

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Credit Card Charge-Off – What Does It Mean and What Should You Do About It?

Have you been told by a creditor that your debt is about to “charge-off”? Did the bill collector make it sound like you will be ruined financially if you allow this catastrophe to happen? If you’re behind on your bills, unable to keep up with payments on your credit cards and other debts, sooner or later you will hear a creditor representative threaten you with the dreaded “charge-off.” So what is a charge-off anyway? Should you be worried? What are the consequences of this mysterious event?

I’ll start by explaining what a charge-off is NOT. Because the term includes the word “charge,” many people mistakenly think it has to do with cancellation of the account by the creditor. In other words, you can’t “charge” anything on your credit card anymore. But it’s not the same thing at all, and most banks will revoke charging privileges around 2-3 months before the deadline we’re talking about here.

What banks and bill collectors call a “charge-off” is the point at which the creditor writes off the account balance as a “bad debt.” It usually happens after six months of non-payment. After that, they no longer count it on their books as an asset. You still owe the money, of course. And they will certainly make continued attempts to collect it from you. But the creditor has been forced by the rules of accounting to zero out the debt on their financial ledgers. For causing this loss, they will punish you by placing a derogatory mark on your credit report. A “charge-off” is a serious negative mark, to be sure, but it is not the financial ruination that debt collectors would like to have you believe it is.

Should charge-offs be avoided if possible? Certainly. Does the prospect of a charge-off mean you should panic if you have no way to pay the bill? No! Is it the end of the world if the account has already charged off? No! Too often, bill collectors make a charge-off sound so bad, and they apply so much pressure, that people cave in and make payment commitments they cannot keep. Collectors usually demand payment via post-dated checks, and this frequently leads to bounced checks and even worse financial problems. Most of us are brainwashed by the banks and media on the subject of credit. Sure, good credit is important. But committing to payments you really can’t afford just to preserve your credit is like watering the lawn while your house is burning down.

Here are a few simple rules to follow when trying to avoid a charge-off that hasn’t happened yet:

* Don’t be intimidated or threatened by pre-charge-off collection tactics. Keep a cool head and don’t take it personally when collectors try to get under your skin.

* Call your creditor to find out the minimum payment necessary to avoid the charge-off, and subsequent payments to keep the account current going forward. Don’t commit to this payment (or series of payments) unless you’re sure you can follow through.

* Negotiate a lump-sum settlement at 50% or less if you have the resources, or a workout plan for monthly payments that you can live with.

* Do not allow bill collectors to talk you into using post-dated checks, or providing your checking account details over the telephone. Instead, make payments via cashier’s check or money order.

* Do not make payments based on a verbal arrangement. Get the deal in writing and signed by a creditor representative who has authority to approve the workout plan.

What should you do if you simply don’t have the money to rescue the account from charge-off, or if the account has already been charged off by the creditor?

* Take a deep breath and relax; the sky won’t fall on your head just because you had a charge-off.

* Realize that you still have an opportunity to resolve the matter by dealing with the original creditor or the collection agency assigned to the account.

* Negotiate a lump-sum settlement with the creditor or collection agency. Again, aim for 50% or less, and ask for the charge-off to be deleted from your credit report as a condition of the settlement. (Most creditors will not agree to this, but it’s worth asking anyway. Do be sure that they will update your credit report to show that the matter has been resolved and the account has been satisfied.)

* If you can’t work out a deal with the collection agency assigned to your account, then wait until it goes to another agency! Eventually, it will either be assigned or sold to an outfit that you can deal with to get the matter cleared up.

To sum up, a charge-off is not the end of the world. It should certainly be avoided if possible, but not at the risk of making things worse by committing to payments you’re not sure you can keep up with. Just remember that the creditor doesn’t want to see a charge-off any more than you do, so use that knowledge to your advantage in working out a mutually acceptable arrangement. Get everything in writing, don’t disclose your checking account details, and follow up to make sure the creditor reports the matter correctly on your credit report. You’ll find that it’s easier than you think to resolve a charge-off situation before it happens, or clean it up if it’s already taken place.

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Step Aerobics – Is The 80s Fad Officially Dead?

Now, before you go crazy on me… hear me out.

I’ve been in the health and fitness industry (more specifically health clubs) for a while now and I really have to say that if I were to start a club from scratch… I wouldn’t include an aerobic program at all.


Because I’ve never REALLY seen these programs work.

Sure, I’ve seen people start to drop weight with step aerobics, but they tend to plateau extremely quickly and plateaus lead to frustration. Frustration leads to doubt and doubt leads to failure.

Studies have shown that aerobic activities can burn away valued muscle AND have shrinking effects on the heart and lungs. Now, of course I’m not taking about aggressive cardiovascular routines that truly challenge the body.

No, what I’m referring to are the activities that try to “put” you in a certain target rate… you know… the vaunted “fat burning” zone.

Listen to this:

Yes, it is true that your body burns more calories from fat when you are operating at a certain effort level like what is experience when most people are involved in activities like step aerobics.

However, what you truly miss out on are the “afterburn” effects that other types of exercises can provide. Most people lose any and all the benefits of a heightened metabolism within 30 minutes of finishing a step aerobic workout. Compare that to the 72 hour lift in metabolism that interval training and weight training can provide and you can now start to understand why many of the people that are actually on the workout floor subjecting themselves to more grueling workouts look and feel better than their “step aerobic” counterparts.

I’m sure you’ve seen all of the step aerobic DVD’s and tapes that go on sale in places like Walmart or even on TV…

Don’t waste your money.

Most people only do these tapes for a short amount of time and then they quit.


No results… it’s too convenient… it gets stale… etc.

Remember, your body is an INCREDIBLE assembly of systems and it’s ability to adapt to any given stimulus is quite remarkable. That being said, the other downfall of step aerobics is that you are always doing the same routines over and over again and you adapt.

Adaptation = NO RESULTS

There is one good thing about step aerobics though…

Most step aerobic classes are VERY SOCIAL and this social atmosphere actually helps people to continue their workout programs.

I like social programs and working out… the right social program properly formatted will give you incredible results.

Unfortunately, step aerobics really doesn’t fit the bill of what I would consider “proper formatting”.

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4 Day Workout Schedule for Building Muscle – Organize Your Training For Maximum Results!

Are you struggling to figure out the best way to structure your weight training? Do you want to build slabs of dense muscle but don’t know how to go about it? Do you simply need the right advice to go along with your hardcore work ethic and training style? If so, read on! You’ll find that the best workout schedule for building muscle is not all that long, complicated, or time-consuming, but it is hard!

Strength Leads to Muscle!

If you pick up a bodybuilding magazine these days, chances are you’ll read a ton of useless advice about how many sets and reps you must do to build muscle, or how much of a “pump” or “burn” you’ve got to feel in order to get the best results. Getting a pump is great, and it sure is important to figure out how many reps you’re going to do, but these aren’t what really count! The only way to build thick, dense muscle is to get STRONGER! Therefore, the best workout schedule for building muscle is to focus on strength on the basic movements.

Day 1: Squat for Mass!

That’s right, the squat. It really is the king of all exercises, and if you’re not doing it, you’re not making the most of your time in the gym. Not only will focusing on squatting give you big, thick legs, it will produce hormonal responses in your body that will make all of your muscles get bigger!

On your squat day, start out by warming up as much as you need to with light weight or even just an empty bar. Then, work your way up to one top set of 4-6 reps. Take a rest, lower the weight, and do 8-10 reps. Finally, lower the weight as much as you need to do a lighter but totally grueling set of 15-20 reps. Don’t wimp out! You’ll amaze yourself with how many reps you can get if you really dig deep and work through the burn. After squatting, pick 2-3 movements that build your legs and lower body. Your best bets are the leg press, weighted sit-ups, and your favorite calves exercise.

Day 2: The Big Bad Bench Press

It’s true you need to focus on squatting first and foremost if you want to get big, but everybody wants a big bench! There’s nothing wrong with that either, as the bench press is the best movement for building a thick sets of pecs, shoulders, and triceps. Just make sure your form is on point! Feet on the ground, upper back tight, and a strong, medium grip on the bar.

For your bench day, follow a similar protocol to squat day. Work up to a weight that challenges you for 4-6 total reps, and then keep lowering the weight and performing higher rep sets. You should do 3-4 sets total, depending on where you start. Take as much rest as you need between these sets, and always use a spotter! The bench press can be a dangerous movement if performed on your own.

Follow up your flat bench pressing with some type of incline press. You can use dumbbells, a barbell, or even a machine if you’re really fatigued from the first exercise. Then, do 2-3 movements for your triceps and shoulders. Good choices for triceps are skull crushers and press-downs, and the best exercises for your shoulders are front, side, and rear dumbbell raises.

Day 3: Bring Your Physique to Life with the Deadlift!

It seems that when most people devise their workout schedule to build muscle, they completely ignore the deadlift. This is a huge mistake! After the squat, the deadlift is the best movement for overall muscle mass development. It will give you a huge, thick back from top to bottom and a massive set of hamstrings.

The best way to deadlift is HEAVY! If you really put your all into the lift, you’ll amaze yourself with what you can do. Take a narrow stance and a strong, alternated grip, and rip that weight off the floor! As with the other two lifts, perform your main, heaviest set for around five reps. Then, drop the weight enough that you can get 10-12 reps. After this, it’s up to you – if your lower back can take it, do another set with lower weight and even higher reps or call it a day. Honestly, those first two sets are going to put some beef on you as it is! After deadlifting, do the same exercises you would after squatting – leg presses, abs, and calves.

Day 4: Row to Grow

If there’s one body part that truly makes a lifter look big, strong, and powerful, it’s the upper back. Having a wide set of lats and thick, dense traps makes you a seriously imposing figure, and it even helps your strength in other lifts like the bench press. Just because you can’t see your back doesn’t mean you shouldn’t train it! Make this last day of your workout schedule for building muscle count.

Start your upper back workout with the basic barbell row. Using a belt and straps if necessary, warm up and work up to 2-3 sets of 10-12 reps. It’s okay to use a little bit of body English and swing in the movement as long as you feel your lats doing most of the work. This exercise is the mainstay of your back workout, so make sure you focus on getting stronger at it!

After your rows, do pull-ups, seated cable rows, and pull-downs. For pull-ups, pick your favorite grip and set a goal for the total number of reps you want to achieve that day. Once you’re getting 50-60 total reps within just a few sets, start adding weight. Heavy, weighted pull-ups will give you some seriously diesel strength in your back and arms!

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12 Healthy Prostate Tips

Nowadays prostate disorders growth is becoming a more and more serious problem for men’s health worldwide. Small prostate dysfunctions can cause more dangerous diseases and even prostate cancer. By the official statistics data, prostate diseases cases quantity has almost doubled for the last 20 years.

1. Minimize alcohol consumption – alcohol drinks neutralize both zinc and vitamin B6 (which works for zinc absorption).

2. Drink low fat level milk and eat lean meat dishes – some researchers believe that saturated fats from dairy products and meats are factors increasing the risk of prostate cancer development.

3. Eat more soy – clinical studies demonstrate that the increasing estrogen-to-testosterone ratio as a result of aging is one of the key factors that impacts badly on the size of prostate gland. At least 2 ounces of soy per day will decrease estrogen levels in your organism and reestablish optimal balance of the estrogen-to testosterone ratio that is getting imbalanced at men age of 60 and older. Rich of soy foods are: soy flour or powder, miso, tempeh, roasted soy nuts and tofu (soybean curd).

4. Improve your circulation – use Kegel exercise workouts to improve a better blood flow for your prostate and urogenital organs. To perform the Kegel workout pull up all your muscles around scrotum and anus, keep them strained and then release. 10 exercises by 5-6 workouts per day will maximize the blood flow to your prostate gland tissue.

5. Follow healthy diet. Eat more fruits, berries and vegetables to provide your body with needed natural antioxidants and vitamins. Exclude from your diet saturated fats, sugars and cooked foods. Meals containing high levels of fat like meats or dairy products can raise testosterone levels that can cause enlargement of prostate gland and abnormal cells growth. Consume different vegetables, especially like cabbage, brussels sprouts, sauerkraut, broccoli and coleslaw. Consuming just 3 servings of vegetables per day can lower the prostate cancer risk by up to 45%!

6. Increase Selenium consumption. Selenium is highly needed to keep your prostate healthy. The foods containing good levels of Selenium are: eggs, cashews, brazil nuts, garlic, kelp, wheat germ, tuna, herring and other shellfish and seafood, cashews, onions and mushrooms, sesame and sunflower seeds, beef liver and kidney.

7. Have two or more meals with oily fish weekly, such as wild salmon (do not consume farmed salmon which is being fed with artificial feed).

8. Increase Zinc intake. Zinc consumption in amount of 15 mg per day helps for proper and healthy prostate functionality. Excellent Zinc sources are pumpkin seed in shell, oysters, nuts and beans.

9. Two portions of tomato sauce per week reduces the risk of prostate cancer. Cooked tomatoes break down their cell walls, allowing your organism to absorb antioxidant lycopene from tomatoes, which is very important for your body.

10. Use nutritional supplementation. Consume a quality multivitamin supplement containing the next microelements and vitamins to keep your prostate healthy: Vitamin A (25,000 IU), Lycopene (10 mg), and Vitamin E (1,200 IU).

11. Respect healthy lifestyle. Provide your body with sufficient amount of rest and regular physical activities. Regular exercising has been proven to ensure improvement of immune and digestive systems, body circulation and cleansing of body toxins and waste. These activities also act for prevention of obesity, as an obesity is considered as one of bad factors increasing risk of cancer and other diseases. Systematic exercising can also reduce the risk of prostate gland getting enlarged.

12. Reverse body damages. Following a stressful lifestyle for years causes many damages to your body. To help stop and reverse these harmful processes use Ayurstate – proven ayurvedic herbal supplement for prostate health. Ayurstate contains more than 2 hundreds of natural ayurvedic phytonutrients that act on molecular level to restore and heal damaged body tissues, provide rejuvenation of your prostate gland, decrease levels of prostaglandin and polyamines. This herbal remedy also effectively stimulates your urogenital system’s smooth muscles and reduces uretra and prostate gland inflammation. Developed basing on ancient Ayurveda medicine principles, Ayurstate causes no clinically known side effects and treats not only just symptoms, but deep inner causes of prostate disorders.

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