Archive | January, 2017

Clog to Good Health – Learn to Clog With Free Online Clogging Lessons

Have you made a New Year’s resolution to exercise more this year but you just can’t get motivated to stick with the program? Have you ever thought about learning to clog? Clogging is great exercise and you can burn 500 calories an hour while you’re having fun doing it.

There are free online clogging lessons geared to the very beginning clogger with slow, repetitive YouTube lessons. The lessons are progressive, teaching the style of clogging and the basic steps that you can learn at your own pace at home. Not only will you get great exercise, but you’ll feel good about yourself in mastering the basic steps on your own and laying the foundation to be able to progress to intermediate or even advanced clogging.

If you want to be held accountable and be assured that you complete the lessons, why not invite a friend to learn with you? That way you can both get the foundation that you need to progress to the intermediate phase and have a blast doing it. When you become proficient at the basic steps, you can both join a local clogging group, rather than doing it alone. You won’t feel like a fish out of water because you’ll already know the basic steps and you will be able to keep up with the rest of the group.

Another suggestion is to learn to clog as a family unit. Clogging is very family oriented, great exercise, and allows you to spend quality time together. Heaven knows, we need more family oriented activities. Learning together and realizing your accomplishments can be so rewarding.

Have you seen the cloggers on “So You Think You Can Dance” or “America’s Got Talent”? Who knows? I may see you on one of these shows in the near future and I hope I can say you got started because you read this article.

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Bromelain For Ulcers May Just Be The Right Remedy For This Serious Health Condition!

A highly recommended natural approach to correcting digestive health is the therapeutic use of Bromelain for ulcers. Your stomach and intestines are composed of many substances that keep your whole body well-nourished and in a state of optimal health when taken care of properly. Did you know that there is actually good bacteria in your stomach that assists normal biochemical functions? However, an accumulation of bacteria and fluids in your stomach can cause terrible problems! When the acid-base balance is off in your digestive system, this can cause the rest of your body to be out of whack as well.

How the therapeutic use of Bromelain for ulcers works

There are many health conditions that can arise from poor digestion and its repercussions. Medicinal use of Bromelain for ulcers helps to provide nutrition throughout your body from increasing the rate of absorption in your intestines. This alternative health supplement can increase the functions of your immune system as well due to how it stimulates the body’s ability to heal itself when injury or imbalance is present. This powerfully cleansing antioxidant reduces your chances of infection by a large amount as it can improve the cellular health of all organs in your body.

Healthy benefactors associated with using Bromelain for ulcers

When you embrace the efficacy of this anti-inflammatory agent you will suffer from less pain throughout your body. Fluid accumulation will also be reduced through using natural Bromelain for ulcers. When there is a blockage in your stomach this causes an accumulation of food particles, bacterium, and fluid to be present which can then cause tissue damage and swelling. This medicinal substance can relieve tissues from being engulfed by bacteria, inflammation and swelling that cause them to have altered and abnormal biochemical reactions.

Clinical examination of the use of Bromelain for ulcers

Researchers compiled evidence in regards to a natural alternative health supplement that reduces many of the chronic symptoms related to tissue damage. When the damage in the stomach is extensive or has accumulated over time, the condition can amplify. Studies conducted on the natural therapeutic effects of Bromelain for ulcers indicate it has widespread effects that start with healing the sites of tissue injury while promoting the health of digestive functions in the body. This is a safe and non-toxic way to reach optimal health without causing adverse reactions in the body.

Our tips on getting the most from Bromelain for ulcers

When you want only the best natural curative effects for your health condition which you have been battling for a large part of your life, you can find the relief you are looking for in this organic solution. When you combine this powerful antioxidant with other natural vitamins, minerals, and key ingredients, you are boosting the healing process. Bromelain for ulcers is recommended for medicinal use because it controls the bacterial invasion and swelling that cause pain and even cardiovascular issues over time.

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Vitamin B2 Benefits, Deficiency, Sources and Storage

Vitamin B2, also called riboflavin, is a water-soluble B vitamin. Vitamin B2 was first noticed in 1879 as a green pigment found in milk. It is not stored in the human body for any period, and it is therefore important to include a regular dietary source of this vitamin.

Benefits of Vitamin B2:

* Riboflavin plays an important role in certain metabolic reactions of the body, particularly the conversion of carbohydrates (into sugar) and amino acids, which is burned to produce fuel necessary to carry out various activities.

* Vitamin B2 also plays an important role in maintaining muscle tone along the lining of the digestive tract, and promoting the physical condition of the nervous system, skin, hair, eyes, mouth, and liver.

* Riboflavin is an important nutrient in the prevention of headache and some visual disturbances, particularly cataracts.

* It also helps keep mucous membranes (such as those lining the mouth) healthy.

* Needed to process amino acids and fats, activate Vitamin B6 and folic acid,

* Essential for normal tissue respiration.

* B2 is an excellent antioxidant, and works by neutralizing damaging particles in the body (free radicals). These particles, which occur naturally in the body, not only damage cell membranes, but also intermingle with genetic material, and contribute to the development of a number of serious illnesses such as heart disease and cancer. Riboflavin has the potential to neutralize free radicals, and may reduce or even help prevent some of the harm.

* In the treatment of anaemia, adding Vitamin B2 to iron supplements has shown to increase its effectiveness.

Deficiency of Vitamin B2

Unlike other B vitamins, riboflavin is not found in many dietary sources. Riboflavin deficiency is medically termed as pellagra. The most common cause of riboflavin deficiency is dietary insufficiency, which occurs in those who do not consume rich dietary sources of the vitamin.

Symptoms of riboflavin deficiency include:

« fatigue,

« stunted growth,

« sensitivity to light,

« digestive problems,

« cracks around the corners of the mouth,

« eye tiredness

« dull or oily hair, an oily skin, premature wrinkles on the face and arms, and split nails.

« malfunctioning of the adrenal glands.

« soreness of the lips, mouth and tongue.

« the tongue may turn magenta (glossitis),

« seborrheic dermatitis (particularly affecting the scrotum, around the nose and in the area between

the nose and the lips).

« conjunctivitis and watering of eyes

« anaemia

Sources of Vitamin B2

The best dietary sources of riboflavin include yeast, almonds, organ meats such as liver, whole grains, wheat germ, leafy green vegetables, mushroom, oily fish, soyabeans, dairy products such as milk and yogurt, eggs, and spinach.

Flours and breakfast cereals are often fortified with riboflavin.

Extra doses of this vitamin might be required if a person is a regular alcoholic, dependent on antibiotics, birth control pills or doing some strenuous exercise.

If a person is under a lot of stress or on a counted-calorie diet, vitamin B2 is also of importance.

Who is likely to be deficient?

Vitamin B2 deficiency exclusively is not quite common. Deficiency of the vitamin can occur in the elderly subsisting mostly on tea, coffee, bread, biscuits. Riboflavin deficiency also occurs in those with chronic liver disease, chronic alcoholics.

It usually occurs in association with deficiencies of other B vitamins in mostly those people who have a protein and calorie deficiency. Chronic disorders, such as heart disease, cancer, and diabetes mellitus increase the risk of Vitamin B2 deficiency.

Also, the deficiency may be more likely in people with cataracts, chronic fatigue syndrome, or sickle cell anaemia.

What is the recommended dosage?

The ideal level of intake is not really known.

The Recommended Dietary Allowance (RDA) is about 1.1 milligrams of riboflavin daily for women and men should have 1.7 milligrams daily. The amounts found in many multivitamin supplements (20-25 mg) is sufficient for most people.

Women who are pregnant, require an additional 0.3 mg per day and lactating mothers require an additional 0.5 mg per day.

Absorption of Vitamin B2 is best when it is taken with meals.

Riboflavin in excess does not appear to cause any serious side effect. Possible reactions to very high doses may include itching, numbness, burning or prickling sensations, and sensitivity to light. A normal yellow discolouration of the urine is seen with an increased intake of vitamin B2 – but this is quite normal and harmless.

Storage of Vitamin B2

While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. Riboflavin is destroyed by light; therefore, items should be stored away from light to protect their riboflavin content.

If you want to get the maximum B2 vitamin possible from food, refrigerate fresh fruits and veggies and keep milk and grains away from strong light. Vitamins> are easily destroyed and washed out during cooking of food at high temperatures. If taking vitamin B2 supplements, store them at room temperature in a dry place that is free from moisture.

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How to Increase Vascularity and Become a Muscular Freak

Okay, so most people who know you probably already consider you a freak. Be honest though… It’s probably not because of your physique. 

Don’t fret. We can help even up the your image from idiosyncratic freak to physique freak with a primer on vascularity. And we’re not just talking a few veins here or there that pop out during stressful workouts. We’re talkin’ walkin’ around with a Triple A map popping out from beneath your skin. Insane vascularity can be yours if you follow our suggestions. 

For most people who lift, the thought of getting skin-tearing type pumps and road-map vacularity is appealing. But to get them usually means bloating, cramping, weight gain and overall look that screams “NOT DIALED IN”! Why are pumps so important? Well, pumps are what give you a leg up in the vascularity department. When you’re pumped, your veins stand out like blocked garden hoses ready to explode.

Training for pumps involves a lot of intensity, but it also requires several other factors to achieve it: Diet, Supplements, Water and Electrolyte Balance.

First, let’s talk….

DIET FOR PUMPS

Creatine in steak and other foods, red wine, simple sugars, enough complex carbs along with good protein and fat, all contribute to vacularity. Eating enough is crucial, but getting enough elements such as salt and fat on food is important. You don’t have to eat a cube of butter, you can use capryllic acids, olive oils, fish oils or other fat sources such as flax to do the trick. 

Remember, hot food also brings out vascularity. Ever gone to a competition and ordered a steak to go for your room later on. You eat it cold and nothing happens. Guess why? Well, most of the creatine has been killed and you don’t have heat to help push the fats and sodium into the cells.

Bottom line, the body is a magnet for protein, carbs, fat, water and creatine, as well as trace elements such as sodium and potassium to help boost cell volume. Food should be your number one supplement. But speaking of supplements…

There are plenty!

SUPPS FOR PUMPS

CME (Creatine Methyl Ester) / CEE -(Creatine Ethyl Ester)

Due to the precise placement of its methyl or ethyl groups, CM² and CE² both avoid the stomach degradation process that occurs with creatine monohydrate products, so they are resistant to digestive breakdown. Both provide benefits of creatine with only about a quarter of the normal clinical dose. And no bloating or discomfort with either and no known adversity in length of time on. Carnosine levels are also boosted, which buffer the build up of lactic acid.

NITRIC OXIDE

Experience those wicked full body pumps that last all day with NO. Nitric can enhance muscle hardness and vascularity almost automatically. What’s more, it can help push you past training plateaus by forcing your body into an anabolic growth phase, so you can add slabs of new lean mass! Nitric Oxide is designed to support blood flow and circulation, which promotes performance, endurance, recovery, and size, so let’s not just think about vascularity as strictly cosmetic, let’s think about the benefits of having it!

AEX (Arginine Ethyl Ester)

Arginine Ethyl Ester works to increase Nitric Oxide (NO2) production in the body which may induce more explosive, blood engorged muscle pumps and increase blood flow to genital area. 

RUTAECARPINE

Rutaecarpine is a powerful phyto-alkaloid that exerts its biological impact on Ca2+ in endothelial cells and smooth muscle cell tissue and produces greater vasodilation and nitric oxide production. IP6 (Inositol Hexaphosphate) is metabolized into inositol triphosphates which is essential to cell signaling and regulation of cellular growth. The net result of this increased activity is a high level of vasodilation and intracellular amino acid synthesis.

TRI CREATINE MALATE

Tri-creatine malate increases muscle size and strength gains. Tri-creatine malate with arginine ethyl esters to enhance cell volume. 

METHOCEL

Methocel is a controlled-release technology made by Dow Pharmaceutical. It’s the engine that drives Nitric oxide’s vaso-mascular volumizing action, and allows NO to support 24-hour whole-body vasodilation (opening of blood vessels). With vessels dilated, more blood can flow into your muscles during workouts, posing sessions, stretching and other things you do throughout the day to give your body an opportunity to grow and become more vascular. Remember, blood-filled muscles appear fuller, thicker and shapelier, which helps provide that sought after “pumped” and “vascular” look. 

GLYCEROL HYDRATING POLYMERS

Potassium GlycerophosphateMagnesium Glycerophosphate Glycerol Stearate  is a magnet for pumps and vascularity, what with all of the food and water we take in during a given day. Complete muscle hydration and nutrient saturation can occur with glycerol hydrating polymers and act with electrolytes to ensure beefed up cell volume.  

ELECTROLYTES

Sodium and potassium based things like Gatorade that have a slight bit of glucose in them, can really carry a lot of volume into the muscle, and increase vascularity. Proper electrolyte balance is crucial to vascularity and can make or break anything mentioned above. Drink water and take electrolytes to avoid cramping and looking flat. 

PRODUCTS TO TRY:

Pump Tech by MuscleTech

NO-XPLODE by BSN

Mass Stack by BSN

WATER FOR VASCULARITY

Drinking water is crucial, because cell volume depends upon it. If you don’t take in adequate water, water balance will shift from cells that are engorged (and in pump status) and instead flood the skin, lending an anything-but-vascular look.

POSING FOR VASCULARITY

Gatorade before posing, or any electrolyte preparation, or a big juicy steak and a baked potato, can really help you explode! Balloon-sized pumps are yours during each posing session if you begin by feeding your body the proper food, electrolytes and supplements. But remember, the more you actually physically pose, the more vascularity will be etched into your muscles.

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The History of Gold’s Gym

In 1965 a man named Joe Gold had a simple dream. His dream was to open a gym in Venice California. He did this and called the gym Gold’s Gym. Today, Gold’s Gym is the largest fitness club chain the world and is the symbol for bodybuilding gyms.

Gold’s Gym Internation, Inc. began with a single gym located in Venice, California. This gym would become the center of the bodybuilding sport in the United States. The original slogan for Gold’s Gym was no-frills gym for serious weightlifters. However, over the years they have changed that slogan so they can appeal to a more broad class of consumers. The new Gold’s Gym has a variety of classes that appeal to everyone. Classes that are offered range from group exercises, Pilates, yoga, and spinning, and of course, it isn’t a Gold’s Gym without personal trainers and pure weightlifting.

The primary income the company makes is from selling franchises and operating the company-owned gyms. They also make money off of selling apparel and accessories with the Gold’s logo. The Gold’s logo, a bald-headed weightlifter holding a barbell, was created in 1973 by Ric Drasin who was Arnold Schwarzenegger’s training partner for four years.

Since the creation of the Gym in 1965 the company has changed hands several times. Joe Gold sold the company for $50,000 in 1970. The company has just changed hands to the TRT Holdings company in 2004 for about $160 million dollars.

The reason Gold’s first gym is considered the icon for bodybuilding gyms is because of the migration of the bodybuilders from “Muscle Beach” to the Venice location. The reason many bodybuilders love Gold’s Gym in Venice, California is because Gold himself had designed and built all the equipment himself and it was some of the best equipment in the world.

The sport of bodybuilding first got its big recognition through the 1977 moved, Pumping Iron, which featured bodybuilder Arnold Schwarzenegger and was shot at Gold’s Gym. This movie brought the sport of bodybuilding to the world, and also showed the future actor Arnold Schwarzenegger and the future greatest bodybuilding gym, Gold’s Gym.

It opened a simple gym in Venice, California and has now grown to a major company with over 600 gyms in 27 countries and 42 states. It also can brag that it claims some 3 million members worldwide. Not to bad for a simple bodybuilding gym created by a man who would only stay with the company for five years.

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What is Pyroglutamate?

Pyroglutamate is the basic form of pyroglumatic acid and it can be found in small portions in the body. It is considered to be an uncommon amino acid derivative and it especially serves an important role in the nervous system, specifically in the proper functioning of the brain.

Since pyroglutamate is predominantly found in the brain, it has the capacity to pass through blood and brain barriers thus enabling it to reside in the cerebrospinal fluid and the blood.

Other names for pyroglutamate include: Adjuvant, acid lactam, Alpha-aminoglutaric, Amino Mass, arginine pyroglutamate, Arginine Pidolate, Deep Thought, glutimic acid, glutamic acid lactam, glutiminic acid, Mental Edge, PCA, Piraglutargine, pyroGlu, pyroglutamic acid, pyrrolidon carboxylic acid, 2-oxo-pyrrolidon carboxylic acid.

There are several benefits that can be derived from pyroglutamate. It is known to improve the capacity of the brain to retain information and is thus helpful in maintaining a sharp memory. It also increases alertness and learning capacity. Another benefit from pyroglutamate is that it increases the ability of a person to concentrate and is effective in reducing anxiety and depression.

Pyroglutamate can be naturally derived from fruits, as well as dairy and meat products. The presence of pyroglutamate in these food products increases nitric oxide production which enhances blood flow and therefore causes a better delivery of nutrients and oxygen to the muscles. With this, a potent neurotransmitter is increased which is closely associated with the memory.

When arginine binds with pyroglutamate, arginine pyroglutamate is formed. With the presence of arginine, natural growth hormone is stimulated. This is one of the fastest and safest ways to enhance growth as a replacement to highly effective growth enhancement treatments. Arginine promotes protein synthesis, in return causing a speed and increase in muscle growth.

In 1981, arginine pyroglutamate was put on the spotlight by Italian researcher A. Isidori M.D., and some of his colleagues in the University of Rome. In a study that was conducted, arginine pyroglutamate combined with lysine was found ten folds more effective in increasing levels of human growth hormones.

These are the most common effects of arginine pyroglutamate:
• Improves the brain’s cognitive function
• Improves sexual functions
• Improves circulatory system
• Improves blood flow
• Improves protein synthesis

Working per se, Pyroglutamate has been found effective in increasing memory levels on alcohol-induced memory deficits among humans. Recently it has also been found helpful in decreasing states of dementia. Pyroglutamate significantly increased attention span and psychological performances among patients tested.

Indeed, pyroglutamate proves to be beneficial in improving memory skills and treating moderate cases to severe cases of memory loss and dementia.

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Stupid People’s Guide to Post Cycle Therapy

Let’s also start by saying that you don’t have to run post cycle therapy………you also don’t have to wipe your ass after taking a dump: it’s just a really really good idea to do these things

The first thing we need to understand is what is going on with our bodies when we’re taking anabolic steroids:

Exogeneous anabolic hormones (or derivatives of anabolic hormones) are being brought into your system. This causes the body to take a number of responsive actions. The first and foremost (as you already know) is increased muscle mass. Unfortunately, other things are also going on that aren’t so great

When an enzyme or hormone is brought exogeneously into the system, chemical balances shift around to attain a certain equilibrium. This is a chemical concept known as Le Chatelier’s Principle of Chemical Equilibria. In a nutshell, your body will increase production of estrogen, cortisol, and other hormones in response to heightened testosterone levels, while simultaneously slowering (or completely stopping) natural production of testosterone. Biologist call this negative feedback…….biology sucks doesn’t it?

Le Chatelier’s Principle for the scientifically impaired:

Let’s pretend A and B react to make C (can’t get much simpler than that).

A + B ——–> C

So we have a mixture containing A, B, and C. According to LeChatlier’s principle, if we add more C to the mixture, the amounts of A and B will increase. If we remove some of the C from the mixture, A and B will decrease. And if we were to add A, B, or a combination of the two, C will increase. Still with me here? Good.

What’s going on when we come off a cycle:

Ok, so while we’re on the cycle, are natural test production is going down to compensate for the exogeneous test intake, and our production of other steroid hormones (i.e. Estrogen, Cortisol, etc.) is going up to compensate for the heightened test levels. When we come off a cycle, we cease intake of exogeneous testosterone. In other words, we have very low test levels, and very high cortisol and estrogen levels: it’s the EXACT OPPOSITE of what we had while starting our cycle.

REMEMBER Le Chatelier’s Principle because this is where it gets really important. When we have an excess of one hormone, the others will start shifting around, to attain a certain equilibrium. Ok, I’m gonna say it (and bold it) again because it’s just that important. When we have an excess of one hormone, the others will start shifting around, to attain a certain equilibrium. It is a very common misconception that we want to eradicate estrogen . High estrogen levels play an integral part in Post Cycle therapy. That’s right, you want to welcome high estrogen with open freaking arms, but there’s a trick to it. And that trick is the almighty SERM (Selective Estrogen Receptor Modulator).

SERM’s: the foundation of post cycle therapy:

Selective Estrogen Receptor Modulators are (and damn well should be) the foundation for any proper post-cycle therapy plan. A post cycle therapy plan without them, isn’t a PCT plan: it’s a bunch of crap you decided to take after doing a cycle. The purpose of a SERM is to block the negative effects estrogen, while your hormone levels go back to equilibrium.

SERM’s are prescription drugs, and are NOT SOLD IN SUPPLEMENT STORES. In fact, there are only 3 ways ( can think of) in which you can obtain a SERM:

1) Through a Doctor’s Prescription.

2) Through the Black Market (a.k.a. illegally)

3) As a research chemicals intended for use in lab rats.

The Different SERM’s:

Tamoxifen (Nolvadex):

Reputation: Most popular SERM for post cycle therapy

Pros: Cheap. Effective for gyno prevention.

Cons: Heptatoxicity. Studies have shown it to lower IGF levels (I don’t feel like citing, but it’s about 20% decrease…IMO no biggie).

Popular Dosage (for a 4-week cycle): 40/40/20/20

Note: Tamoxifen Citrate is less potent, and should be dosed at an extra 30%.

Clomiphene Citrate (clomid):

Reputation: Second most popular. Usually taken the first week or so to speed up Testosterone recovery with Tamoxifen being taken the whole therapy.

Pros: Better than Tamoxifen for HTPA regernation. Less heptatoxicity. Does not lower IGF.

Cons: Less effective against gyno. Can cause emotional issues. May Cause blurred vision. Hot Flashes.

Popular Dosage (for a 4-week cycle): 100-200mg/100mg/50mg/50mg

Toremifene:

Reputation: Very popular on this board

Pros: Much less toxic.

Con’s: $$$$$expensive$$$$$

Popular Dosages (for a 4-week cycle): 120-240mg/120mg/60mg/30mg

Raloxifene:

Reputation: Very effective against gyno

Pros: Strong protection against gyno. Less toxic than Tamoxifen.

Con’s: Cost Restricting. Can cause abnormal blood clotting in the eyes, lunges, and legs. May also cause hot flashes trouble breathing, and blurred vision.

Popular Dosages: (for a 4-week cycle): 120-240mg/120mg/60mg/30mg

Moving down the post cycle therapy Hierarchy: Cortisol Control

Excess cortisol can be damaging to your newly found muscle mass. Because of this, it is a good idea to use something to block or lower the excessive cortisol levels. Always start high, and taper your way down. Here’s what we have to work with:

B-Androstenetriol (b-triol): This is one of the better cortisol suppressors. It has a terrible oral bioavailability, and should be taken transdermally. Dosages range from 25-50mg every 12 hours.

Methyl B-Androstenetriol (mb-triol): This is an enhanced version of b-triol designed for oral use. Found in the following products: Retain (by Anabolic Xtreme), Restore (by ALRI), Thyrogen-X (by ALRI)

7-Hydroxy-DHEA: Another potent cortisol suppressor with great oral bioavailability. Found in the following products: Lean Xtreme (by Designer Supplements), Reduce XT (by SNS)

7-oxo-DHEA (7-keto-DHEA): Still a decent contender, this has a terrible oral availability and an even worse half life (2 hours). This is best taken transdermally, where such effects can by bypassed.

Cissus: Unlike the above, the components of Cissus do not suppress Cortisol, but rather block cortisol receptors (better than Nandrolone or Dianabol according to some studies). Dosages vary significantly (pending extracts). SuperCissus by USPLabs is a high quality Cissus product.

Branched Chain Amino Acids: These should be a staple to begin with, but are a great anti-catabolic that mitigates the muscle-wasting effects of cortisol.

At the bottom of the post cycle therapy hierarchy there’s AI’s, Test Booster’s, and other ‘natural’ anabolics

Way too many different things going on in here to go into too much detail. Just a word of caution (and this is my personal opinion), but if you’re post cycle plan starts to look like a constitutional amendment: you’re over-doing it. And the worst part is if something goes wrong, you won’t have a damn clue what caused it.

Honorable mentions of this part of the hierarchy:

Jungle Warfare (by ALRI)

MassFX (by Anabolic Xtreme)

Hyperdrol (by Anabolic Xtreme)

Ecdysterone/Turkesterone

Creatine Monohydrate

Can you tell I was bored after work today?

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Top 3 Tips For Using Hand Exercises To Develop a HUGE Penis – I Went From 5.5" To Very Well Hung!

I was insecure throughout my entire teens and early twenties about my below-average penis which measured in at only 5.5 inches long and not even a full five inches around. I read every study known to man about penis size and I was unable to find a single legitimate study which indicated that the average penis size was as small as mine. The smallest average penis size I ever saw in an unbiased study was 5.9 inches long and 5 inches in girth – larger than mine both ways. Most studies put the average length closer to 6.5 inches, with a standard deviation of one inch, meaning my penis was smaller than 84% of other guys – my competition.

In college, I tried a few different methods to enlarge my penis – mainly different types of pills – and all I got was a smaller wallet, not a bigger penis. It wasn’t until I started researching online and learned about natural penis enlargement exercises that I started seeing permanent size gains. I used just my hands to make my penis, which was always well below average, very large in both length and girth. I gained size fast this way, and best of all, the size I gained was permanent.

Here are the top three tips I followed for using hand exercises to make my penis huge. From 5.5 inches to very well endowed.

1. Don’t do too much too soon. Even when your penis is fully conditioned and used to hand exercises, you still never want to do more than two days on and one day off. However, if you’re just starting out and you’re brand new to penis enlargement, even that is way too much in the beginning. For the first two weeks, I exercised my penis once every other day. For every day I “worked out,” I had an off day. I would recommend you do the same. For the next two weeks after that, I went two days on, one day off, then one day on, one day off, then started the cycle over. It wasn’t until I had been doing penis enlargement exercises for a full month that I went to a true two day on, one day off schedule. By that point, my penis had good base conditioning. If you do too much too soon, you run the risk of overtraining which will actually inhibit and slow down your gains.

2. Do kegels as well as enlargement exercises. My firm belief is that you must have dynamite erection quality to complement a huge penis. The way to get the best erection quality is to have super-strong PC muscles – the muscles at the base of your penis which control erection. The way to get these muscles strong is to do kegel exercises. My routine consisted of 100 quick squeezes, followed by 50 squeezes with five second holds, then a one-minute-long continuous squeeze. I would do them when I finished my enlargement routine. Even though once you reach your ideal penis size, you can stop doing penis enlargement exercises, my advice is to never stop doing kegels – do them at least three days per week forever to maintain PC strength.

3. Don’t masturbate within three hours of finishing your exercises. This is prime healing time, and while you’re healing, you want your penis to be plump. After you masturbate, assuming your session ends with an orgasm and ejaculation, your penis goes into the most relaxed state it will ever go into. You want to avoid this while you’re in your prime three hour “growth window” following exercises. To keep myself from being tempted to masturbate afterward, I always did it before my exercise routine!

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Whey Protein and Creatine: The Ultimate Combination

If you’re serious about building a stellar body, then you may want to try the ultimate combination: Whey Protein and Creatine. Each of these supplements have immense benefits in and of themselves, but combined their effectiveness is unmatched.

The Individual

Whey protein is a low fat, fast acting protein. That means that when you take Whey, you’re not taking any excess stuff into your body. You’re not taking any fat in either. You’re also giving your body proteins it can use immediately to start start building muscles and increasing recovery with. It’s digested quickly and requires very little calories or time to turn into immediately usable building blocks for muscles. Whey is also a complete amino acid. Meaning that it provides your muscles with many proteins that it can’t produce in and of itself and has to get through supplements or foods.

The Individual Benefits of Creatine

Creatine is one of the few supplements that actually has an impact on your level of energy, level of power and level of stamina during a workout. Unlike many other supplements where you’ll gain muscles “eventually” by taking it, Creatine you feel the benefits right away. You’ll feel more explosive strength as you’re working out and your recovery times will be cut down dramatically. Furthermore, Creatine also increases your water retention, which means larger muscles faster with no loss in muscle definition or shape.

The Power of Whey and Creatine Combined

Now, imagine what it would be like to combine both of these incredibly effective compounds. First of all, you’ll have more power to work out from the Creatine. You’ll be able to push your body further and workout harder. You’ll also immediately start seeing muscle gains from the water retention effects of Creatine.

Then however, once your workout is complete, you have Whey to help you rebuild your muscles. The muscles that you pushed into overdrive with the power you got from Creatine can recover quickly while building massive muscles with the protein that you’re taking in through Whey.

In short, these two really have amazing synergy when combined. One’s primary purpose is to help you push your body further, beyond what you may normally be able to push it to. Another’s primary purpose is to help you give your body the building blocks it needs to rebuild after pushing your body to the limit. Together, these two really work wonders.

Does Combining Them Decrease its Effectiveness?

One common question is whether or not combining these two supplements decreases the effectiveness of one or both. The short answer is no. Whey is made from a distillation process that takes milk and makes it into an easily digestible protein. Creatine is made from a compound that’s found naturally in your body already. Would combining milk and a natural compound in your own body decrease the effectiveness of either one? Of course not.

The Ultimate Combination

Combining Creatine and Whey truly is the ultimate combination. The benefits of both of these supplements working together cannot be underestimated. In fact, these two supplements work together almost like lock and key, helping one another to give you exponential results.

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Top 4 Bodyweight Training Myths

Bodyweight exercsies are very quickly becoming an extremely popular way to improve ones body. But this great popularity also comes with lots of “myths” surround bodyweight training. I’m here to clear all these up and get to the bottom of all the confusion:

Bodyweight Training Myth #1: The Only Way to Lose Fat with Bodyweight Training is to Perform Super High Repetitions

Most people stick to basic pushups, pullups, and bodyweight squats. And when the workout starts to get too easy, they simply add repetitions or add sets, especially if their goal is to lose fat. The only thing this does is make a workout last incredibly long.

The real way to lose fat with bodyweight exercises is to make your workouts more intense and challenging. Do this by using intensity techniques such as circuit training. Circuit training is where you choose 4 or more exercises and perform them back to back with little to no rest in between each exercise.

Bodyweight Training Myth #2: Bodyweight Exercise is another Form of Cardio

I think there’s a confusion between bodyweight exercises and calisthenics. Calisthenics is aerobic exercises using your own bodyweight. Exercises such as jumping jacks, run in place, and high knees would be classified as calisthenics. Bodyweight training is strength exercises using your own bodyweight.

Pushups, pullups, and bodyweight squats are not a form of cardio. Both bodyweight exercises and calisthenics are very good ways to use your bodyweight to lose fat. However, you do need to place a distinction between the two. These two words are not interchangeable.

Bodyweight Training Myth #3: There’s No way You can Burn fat and Build Lean Muscle mass at the Same time with Bodyweight Exercises

People are starting to understand how you can burn fat and gain muscle mass with high intensity weight training. So why can’t you do the same with bodyweight exercises? If you use exercises that challenge you enough, then you can easily burn fat and build muscle at the same time.

Once again, the formula to achieve this is to organize difficult movements into workouts using high intensity techniques. One of these techniques is circuit training. But I’ll now reveal a second effective training techniques called interval training. Interval training is simply alternating between periods of high and low intensity training intervals.

Bodyweight Training Myth #4: Bodyweight Exercises won’t work if you’re Overweight or Obese

If anything, overweight and obese individuals need to perform bodyweight exercises. This is because the greatest problem with these individuals is a lack of mobility. Greater mobility and flexibility can be achieved with very simple bodyweight movements such as the chair squat.

The chair squat is exactly what it sounds like: sit on a chair, and get up. But think about how many times we sit down and get up on a daily basis. This is the most basic function of our lives, and yet our hip muscles are not being effectively strengthened to perform such a basic activity.

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