Archive | Building Muscle

Top 3 Reasons Protein Is NOT Overrated

On a few separate occasions, I’ve heard people from various health occupations declare that protein is “overrated.” It seemed to me those folks were thinking of “body” protein – for muscle building and the like – rather than brain protein. This brief article covers the top 3 reasons to take a different view of protein.

1. Protein provides amino acids.

Amino acids are the precursors of several key brain chemicals – dopamine, norepinephrine, and serotonin. Those neurochemicals affect the brain in a number of ways.

Dopamine and norepinephrine boost alertness and brain reward. Norepinephrine and serotonin improve mood and help fight depression and other “off” moods. All of them are brain feel-goods.

2. The female brain turns over serotonin at a faster rate than the male brain.

As a result, women need protein throughout the day. That provides the amino acid tryptophan in sufficient quantities to help the brain make enough serotonin and prevent various mood issues.

In addition, protein foods provide B vitamins. Vitamin B-6 helps to make serotonin synthesis (or re-synthesis) possible.

3. Protein is the macronutrient that offers the highest satiety.

Satiety is the feeling that we’ve had enough food and don’t need to go back for more. One underlying reason for this is that protein triggers production of cholecystokinin (CCK). It’s the most powerful satiety hormone the human body produces.

Yes, there are quite a few other reasons to eat protein, but let’s stick with these 3 for this article.

The above reasons are compelling ones to keep eating true protein foods – fish, chicken, grass-fed beef, free-range organic eggs, shellfish, and more – throughout the day. If you’re against eating animal products, by all means substitute high-quality protein powders.

Vegetable proteins are having their moment right now. But for some people, the amount of protein available in kale, for example, won’t provide enough protein to make big changes in the brain. Vegetable protein powders, though, offer more.

Whatever form of protein you decide to use is up to you, of course. Just don’t skimp on protein if you’re seriously interested in alertness, better moods, and greater satiety.

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The Jack Bauer Guide To Losing Weight And Getting In Better Shape

Quick note before reading this article: You may not know the TV character Jack Bauer, and that's okay! In this article you'll still learn a valuable tip that you can follow to help you get results with losing weight and getting in shape!

The beloved character, Jack Bauer, from the beloved hit TV show some years back, "24", has certainly resonated with people beyond just entertainment value. People have connected to this character in so many ways in relationships to their own lives. That being said, if you want to start losing weight and getting in better shape, there is one aspect of Jack Bauer that if you adopt into your mind when dieting and exercising, I can secure you, you will get massive results! To learn more, continue reading …

You see, without his shoulder bag, his weapons, and the much loved Chloe, Jack would not have gotten very far with a mission … or would he? If Jack did not have any of those things, would he make it out of some of the most impossible situations? If you are a fan of the show, then your answer is more than likely … HECK YES!

Through the seasons of 24, you'll see Jack getting out of insane situations that anyone else would have certainly not had any luck in. And the reason why he got out of crazy situations and ended up completing missions successfully is because of one constant philosophy he followed … and this philosophy is what I recommend you follow if you want to lose weight and get in shape …

That philosophy is to do whatever it takes to accomplish the tasks at hand. And when I say "whatever", I mean WHATEVER it takes to complete the tasks at hand!

This is certainly not difficult with dieting and exercising as compared to Jack surviving a Chinese prison camp, or avoiding certain death from a Mexican drug cartel, or threatening an ex-President, and more!

Many people approach diet and exercise with a mindset that if their set plan can not be followed for some reason, then they have to either give up or get another plan. If you want success, you can NOT think that way! You have to think along the lines that if your plan is not working, then you need to quickly improvise, adapt, and overcome … and FIND A WAY to accomplish the tasks at hand.

What are the tasks at hand?

Well, that depends. It depends on whatever your plan is and what your goals are. Tasks will be different amongst everyone.

For you, your goals may be to lose 20 pounds, burn off 15% body fat, and put on some lean muscle tissue. The tasks would be something like going on a metabolism boosting diet, doing high intensity interval cardio, low intensity cardio first thing in the morning, and of course, muscle building workouts. For someone else, their goals may be different … and therefore, their tasks will be different.

Now, if situations pop up that makes it difficult for you to accomplish your daily tasks for improving your body, then you must have the mindset that you are going to do SOMETHING … ANYTHING … WHATEVING, to achieve success for the day ! Do not feel as if you can not achieve a full workout or eat a full healthy meal, etc., that you have just failed. You find a way to STILL make healthy decisions … regardless.

Taking this approach will do 2 things. One, you'll have a major boost to your willpower. And secondly, you'll quickly reach your goals!

Bottom line, whatever it is you are trying to achieve with your body, understand that if you find it difficult to stick to your pan, that does not mean you should quit or find a different plan all together. It means that you need to analyze, adjust, and do whatever it takes to achieve your personal daily goals. In the end, Jack Bauer had a poetic exit from his career as a CTU agent, and it was not because he followed all the rules, it was because he did WHATEVER it took to get the job done!

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Bruce Lee Workout – The Tensolator

Why is there such a mystery surrounding the Bruce Lee workout?

His workouts have been well documented, and he even left notes. Bruce Lee tried just about every piece of exercise equipment that was available in his day. One of them was called the Tensolator.

What is the Tensolator?

Essentially, it consisted of two tubes, one sliding into the other with handles at each end and a steel cable covered by plastic wrapping it. I know it’s hard to visualize. You really have to see it, in a moment I will show you what it looked like.

The Tensolator, used a coiled spring to provide resistance and incorporated isometrics into its training program. The creator of the Tensolator, Gert F. kolbel, a German inventor designed this portable home gym after a device that was being used for research in a major German Think Tank.

The Bruce Lee workout included the use of the Tensolator to increase punching power, speed and muscle size. There are pictures of Bruce Lee, using it in place of dumbbells to increase the power and speed of his 1 inch punch.

In the book, The Art of Expressing the Body by Bruce Lee and John Little, he spelled out his Tensolator training program. Even though the original Tensolator only allowed for 24 exercises for the entire body, it was enough for Bruce Lee.

Here is the Bruce Lee workout for the Tensolator according to Bruce Lee’s notes:


Chest Compression.



Bow and Arrow

Vertical Compression

Biceps — Standing and Kneeling



Behind the Head Compression.

Above the Head Compression

Door Corner Press.


Sitting Pulling Downward

Kneeling Compression.

Oblique Compression


Kneeling Pulling Downwards

Vertical Compression on Thigh

Behind Buttocks Compression

Lean over Compression.

Dead Lift.


Stiff Legged Outward Stretch

Knee Outward Stretch

Standing Calf Press Down.

Knee Squeezing Inward on Grip

Lifting in Step Upward.

Circulation Exercise

Bruce Lee was obsessed with making his body as powerful as possible and no doubt he achieved his goal

Here are some of the feats of strength that he performed:

* Lee’s striking speed from three feet with his hands down by his side reached five hundredths of a second.

* Lee’s combat movements were at times too fast to be captured on film at 24fps, so many scenes were shot in 32fps to put Lee in slow motion. Normally martial arts films are sped up.

* In a speed demonstration, Lee could snatch a dime off a person’s open palm before they could close it, and leave a penny behind.

* Lee could perform push ups using only his thumbs

* Lee would hold an elevated v-sit position for 30 minutes or longer.

* Lee could throw grains of rice up into the air and then catch them in mid-flight using chopsticks.

* Lee performed one-hand push-ups using only the thumb and index finger

* Lee performed 50 reps of one-arm chin-ups.

* From a standing position, Lee could hold a 125 lb (57 kg) barbell straight out.

* Lee could break wooden boards 6 inches (15 cm) thick.

* Lee performed a side kick while training with James Coburn and broke a 150-lb (68 kg) punching bag

* In a move that has been dubbed “Dragon Flag”, Lee could perform leg lifts with only his shoulder blades resting on the edge of a bench and suspend his legs and torso perfectly horizontal midair.

* Lee could thrust his fingers through unopened steel cans of Coca-Cola, at a time before cans were made of the softer aluminum metal.

* Lee could use one finger to leave dramatic indentations on pine wood.

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How to Get a Bigger, Stronger and Longer Penis Without Pills, Surgery Or Devices

As a woman let me tell you that yes size absolutely does matter. This is not to be condescending, but size does make a huge difference (no pun intended).

But let me stress that I would highly advise against getting surgery, pumps and taking pills to make your penis muscle bigger. All those methods are costly and gimmicks at best.

If you want to learn how to get a bigger, stronger, and longer penis, and have more control over it you need to start exercising your penis. Many people exercise their penis to gain more control of it as well, penis exercises are excellent for men suffering from premature ejaculation.

What Are Penis Exercises?

You may be laughing or wondering, “You want me to do penis exercises? Like put a little dumbbell or weights on my penis?” Fortunately for you exercising your penis is a safe and very easy method to increase your penis length and girth. It doesn’t require any weights or devices.

Like any other muscle of your body, you need to exercise your penis muscle. If you don’t exercise your muscles you know what happens you become weak, and flabby. I’ll give you an example of a popular penis exercise for beginners called jelqing.

Wet Jelqing

Before you do this exercise, as with any exercise, you must warm up. To warm up simply take a nice hot shower or use a warm towel of place it on your penis and the surrounding area.

You will need lubrication or oil; I recommend using olive oil, coconut oil, grape-seed oil or almond oil. Your penis needs to be 20-40% erect to do this. If you find yourself getting aroused, stop and then wait till your penis is again 20-40% erect.

Put oil all over your hands and your penis. Then make a circle with your index finger and your thumb at the base of your penis. Slowly run your two fingers down the length of your penis until you reach the end of the shaft, just under the head. Repeat with your left hand. Do 15 sets totaling 30 strokes each hand.

See it’s that easy. In two months time you will find your penis bigger, stronger and longer and you will have more control over it preventing premature ejaculation.

If you really want to learn how to get a bigger, stronger and longer penis I highly recommend you get the bestselling penis exercise book, now available as an eBook called Exercising the Penis by Aaron Kemmer. He explains how you can increase your penis size with full explanations and penis workout schedules so you won’t hurt or strain yourself.

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Janitorial Services – Janitor Safety Tips

When you work for janitorial services, you could work in schools, factories, hospitals, or offices. The job can be hard and does require a lot of stamina. Hazards can also be associated with being a janitor. Working as a janitor for a janitorial service, you are subjected to various chemical and physical hazards. This can include lifting things on a constant basis, using heavy equipment for cleaning, bending, stooping, being on your feet for eight hours a day, using strong chemicals for cleaning purposes, and more. Any of these hazards can lead to a severe injury and could cause life-long injury.

To help minimize the risks of accidents and hazards a janitorial service should hold training sessions and go over what a janitor can do to work safely. This includes:

• A very common job for a janitor is lifting heavy equipment. To escape muscle sprains and back injuries make sure that you use proper lifting techniques. When lifting heavy things bend your knees and lift from the floor making sure that you avoid turning and twisting your back.

• To relieve stress from continuous work take short breaks

• If you are working with someone and have to lift heavy equipment ask the person working with you to help so you do not have to carry the entire load alone. It could adversely affect your body and cause an injury. You should also have on a lift belt when you have to lift a heavy load on your own or with someone else.

• Make sure that the shoes you are wearing are comfortable and have slip proof rubber soles to get a proper grip on the floor, especially if it is wet because you may have floors to mop.

• Most janitors have carts that carry their equipment like mops, brooms, dust rags, cleaners, etc. Make sure that they are in good condition and roll smoothly across the floors. If there is a wobbly wheel or other problems with the cart that you let your janitorial service know so it can be fixed. When pushing them lean forward so it makes pushing them easier. Take time to stretch after pushing the cart so you do not get kinks in your back or cause a back strain from pushing the cart too much.

• One of the main duties is cleaning the floors. It can be mopping or vacuuming the floor. Be sure that when cleaning the floor that you maintain proper body posture. When mopping make sure that the handle is held tightly and that it is done in a rhythmical motion to avoid tiring.

• When taking out the trash, cleaning the bathrooms, and messing with chemicals and cleaners wear rubber gloves to protect your hands.

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Fat Burner Supplements That Are Safe For Diabetics – Are There Supplements For Diabetes?

Words to check for density: fat, burner, supplements, safe, diabetics, supplements, diabetes

The main topic of this article will dwell on fat burner supplements that are safe for diabetics. People today live in a world full of fast foods and stressful environment. This kind of lifestyle promotes negative diseases such as obesity and diabetes.

Keep in mind that the success of any pill or diet supplement depends on two factors – healthy lifestyle and exercise. It is then important for us to have healthy eating patterns, enough rest or sleep, and exercise.

What are the possible reasons why we have diabetes?

1. It comes with the genes, so we must be aware of our family history. We must consult the doctor regularly to check our blood sugar level.

2. We eat in excess, at the same time we indulge ourselves with unhealthy foods. This will result to obesity.

3. We do not exercise. Keep in mind that we need to move in order to enhance our muscles, burn calories, and sweat.

4. We have other medical disorder. This means that we really need to consult our physician because the danger of multiple complications is possible.

5. Emotional Stress also play a vital role in diabetes. Social and family support is very important in this stage.

In taking any supplement, one must follow the instructions of the doctors for it might be harmful to the body. It can affect the balance and body metabolism. The intake of such pills is dependent on the type of body, and level of physical exercise.

What are the fat burner supplements that are safe for diabetics?

1. Caffeine – it is better with physical exercise

2. Green Tea – best combined with workouts and exercise

3. Coleus Forskohli – it can melt out body fats at the same time maintain blood pressure.

4. Nut Kola – it is effective if matched with good exercise plan

5. Ephedra – it can give energy at the same good for muscle building.

6. Synephrine – burns calories and boost metabolism at the same time.

7. Guggul – helps in the reduction of cholesterol level in the body.

8. 7 Keto – improves thyroid glands and metabolism.

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5 Ways To Grow Your Muscle Fast

When it comes to gaining weight and building muscle, most people think it is going to be a long process involving a great deal of work. This is because the majority of people don’t have a clue as to what the best techniques are. Given below are 5 easy ways of gaining weight and muscle mass with ease. Use these natural methods and you will be good to go.

1. Eat protein before your workout and bedtime

According to a new study published in a popular journal, consuming protein after a workout and 30 minutes before bedtime may help you gain muscle fast. As to the amount of protein, experts say that 20 grams is enough.

2. Resistance exercise training

One of the most effective methods of gaining muscle strength and mass is known as resistance exercise training. This type of exercise is done with weight machines or free weights. But fast sprints can also help you achieve the same purpose.

If you want to make sure that you don’t burn out while resistance training, you can consume carbohydrates after each exercise session. This is to restore the depleted glycogen as fast as possible.

3. Use creatine supplements

If you want help with the resistance training in order to enjoy faster results, you can use a couple of proven supplements. And one of the best supplements is known as creatine. If taken for several days, the supplements can develop your muscle mass as they help your muscle retain water.

Aside from this, the supplements can help you lift heavy weights while improving your ergometer performance.

4. Detoxify your body

If you want to build your muscle, your system should be free of toxins. At times, people don’t develop muscle because their body is full of toxins. If your intestines are not clean, you may not achieve the success you desire. That is the reason many athletes take detox teas first thing in the morning or after lunch. They take the tea in order to flush the harmful toxins from their bodies in addition to treat the inflammation.

If you also want to detoxify your body, we suggest that you go for some yummy, caffeine free detox teas. However, what you need to do is go for teas that are natural and are herbs-based. Aside from the detoxification of your system, these teas help you resolve a lot of skin issues for better energy.

5. Stay Away from Steroids

Some people take steroids in order to develop their muscle fast, which is not a good idea. Instead, you may want to try out Conjugated Linoleic acid aka CLA. As a matter of fact, CLA is important for your health as it is a modified form of Omega-6 fatty acids. Omega-6 is taken from various foods, such as dairy products and meat.

So, if you have been looking for some easy ways of gaining muscle fast, we suggest that you check out these 5 ways. Hopefully, you will be able to develop your muscle within a few weeks.

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Build Your Glamour Muscles With These Bicep Exercises

When talking about fitness big arms or the glamour muscles are put in the conversation very easily. Are you pleased with the size or definition of your biceps? If not try these bicep exercises to get them looking nice.

1. EZ-Bar Bicep Curl – One of the most common curl exercises. This one lives up to it’s name. Using an ez-bar to do curls makes life easier. It makes it easier to do the exercise.

When doing these make sure to not rock the weight for momentum or allow elbows to move forward. If you can avoid these two common mistakes you will get the most out of your bicep workout.

2. Resistance Band Curl -Using resistance bands are a great way to attack any muscle group if weights are not an option for you.

Stand on resistance band with feet a little wider than should width apart to do the curls.

3. Concentration Curl – While sitting on a bench with feet on the ground. Bend over and grab a dumbbell with palms up. While doing curl your elbow should be touching the inside of your thigh. Switch arms since you will be doing curls with one arm at a time.

4. Hammer Curl – Stand shoulder width apart with dumbbells at your side with palms facing in. Curl dumbbells one at a time. When you get to the top squeeze bicep, pause briefly and return back to starting position.

5. Standing Dumbbell Curl – Similar to hammer curls with the starting position. The only difference is when you lift the weight. When lifting the weight you want to turn your wrists and the dumbbells toward your body.

6. Kettlebell Bottoms up Clean – With 1 kettlebell on your side swing it back and then curl it up. The bottom of the kettlebell should be facing towards the ceiling. Not only will this build strength in the biceps it will also build forearm strength.

7. Seated Dumbbell Curl – Same as standing dumbbell curls but you are sitting down on a bench. It is just a different option. Maybe you are feeling a little fatigued and want to sit down and work your biceps.

8. Kettlebell Towel Curl – Put a towel through the dumbbell (obviously by the name). Perform a curl. Make sure the towel end toward the kettlebell is facing the outside of your hand with your thumb facing forward. Do this one right and you will torch your biceps.

Whether its spring, summer, fall, or winter you can have your glamour muscles looking awesome if you add these bicep exercises into your workout routine.

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Important People for House Building

For those who are engineers, architects or interior designers, house building is definitely a fun process for them. They would understand the process and how it is done. They are the ones who have control over the whole building. During this process, there would be so many people who are involved. Of course, the owner of the house would be one of them but there are other people who are concerned too. They all have their own duties and responsibilities with the house. They may work separately in their areas but they work together to build a perfect house for the owner.

Here are the important and needed people who are involved in the house building and their responsibilities:

• Engineer: Provides the structure design of the whole house; in-charge of providing the structure from the floors to the roof; works together with a work supervisor and a site supervisor

• Architect: the most important person in house building; gets the ideas from the clients and they are the ones who puts it into paper; are knowledgeable with guidelines and legal requirements that are related to your building so they are hired to avoid any legal issues; could pick out the workers for the area

• Contractor: they are the ones who watches all the workers and labourers at the site; supervises their work to ensure that they are doing their job well

• Mason: in charge of the construction of the whole house; in charge of building walls and other construction

• Carpenters and Painters: One of the most needed people during the building process; they are the ones who provides the doors, windows, cabinets and other woodworks that you need; paints walls, ceilings, etc

• Electrician and Plumber: Every house must need a good source of water and electricity so they are the ones who would fix the lines and pipes to have good water supply and electricity connection

All of these people are needed during the house building. So there are really a lot of people when you go to the site. They all must do a good job to be able to build a strong and nice house. They all must agree on things and cooperate with each other so the house would look nice. All of them have one goal. Their goal is to be able to build a home where a person or a family would be able to live comfortably.

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5 Components of Physical Fitness

The 5 components of physical fitness are often used in our school systems, health clubs and fitness centers to gauge how good a shape we are truly in. The 5 components that make up total fitness are:

  • Cardiovascular Endurance
  • Muscular Strength
  • Muscular endurance
  • Flexibility
  • Body Composition
  • Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. It is not enough to be able to bench press your body weight. You also need to determine how well you can handle running a mile etc.

    A closer look at the individual components:

    Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular endurance.

    Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength.

    Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up test is most often used to test muscular endurance.

    Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility.

    Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement.

    Why the need for physical fitness testing?

    As stated earlier the 5 components of physical fitness represent how fit and healthy the body is as a whole. When you have the battery of tests performed you will receive information on the specific areas you made need to work in. A very specific goal oriented fitness program can be developed from the test battery.

    If body composition is of (higher fat compared to muscle mass) there are many health related diseases and illnesses you have a higher chance of contracting. It is important to combine healthy eating habits with your exercise program.

    If you scored low on the cardiovascular test you would have a higher chance of being at risk for heart related illnesses and would not do well with activities that require longer times to complete. You would participate in things such as long bike rides, swimming and jogging for extended periods of time to correct this component.

    The next three tests can have results that are isolated to specific joints and muscles of the body or affect the body as a whole.

    If you score low on the flexibility tests, you have a greater chance of decreased performance in daily living activities/sports and a higher risk of injury. You may also experience low back pain. It would be important to included flexibility training into your workout everyday.

    If you scored low on the muscular endurance test you fatigue early into the exercise or activities of daily living. Many exercises that require high reps and low weight would be implemented into your training program.

    If you scored low on the muscle strength test you do not have enough strength to perform well in sports, resistance training and activities of daily living. Your fitness program would have a progressive strength training component added that would allow you to become stronger with little chance of injury over time.

    Fitness testing has its limitations – while it gives you a good idea of where your body is, it does not paint the entire picture. As stated earlier some of the above tests are only testing specific body parts. Other important factors such as balance and agility are not tested. It also requires the ability to perform the tests. It would be dangerous for someone who is in poor condition and does not exercise to participate in fitness testing.

    Before deciding to undergo fitness testing, make sure you know why they are being done and determine that it is safe for you to participate.

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