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Stimulate, Not Annihilate!

The goal of any training program should be to work your tail off in the gym. A great workout does indeed require incredible intensity, heightened focus, and reinforced determination. However, what separates the great physiques and strongest pound-for-pound athletes alike from the “boys” is the intelligence behind lifting weights. In other words, it’s not how much you do, but it’s how smart you do it.

This is not to suggest in any way that you should not train hard. Proper training requires a tremendous amount of “difficult work”. However, the goal should be to stimulate the muscle. Steps should not be taken to annihilate it. Hence the phrase “stimulate not annihilate”. Live by it every time you step foot in the gym or fitness center.

Stimulation requires work to be performed on a particular muscle group. The work that is required is one that necessitates a strain on the fibers, so they can be repaired for further development. Consequently, growth really does not occur in the gym. Damage is occurring inside the gym, where you actually weaken your muscles. The growth, however, takes place outside of the gym. That is why proper rest and nutrition is so important. During this restoration stage, provided enough nutrition, nutrients and blood infiltrate into the damaged tissue, building the fibers stronger than they were previously so it can adapt to the trauma it was presented with. Ensuring adequate downtime and rest between workouts that concentrate on the same muscle group and you’ve got bigger, stronger, and longer muscle bellies.

Stimulation occurs when you’ve gone to failure. However, that does not suggest to you that you should go to failure each and every set. Studies show that stimulation occurs with just one set to failure and that anything more than that provides no further stimulation. The muscle fibers are completely torn with that one failure set. Going to failure set after set is going to damage them to the point where over training occurs.

There is such a thing as over training and over stimulation to the point where repair cannot adequately take place. Once a muscle has been thoroughly stimulated, anything applied further beyond that can actually hurt you, hindering growth, rather than supporting it. Think about it. If you damage the fibers properly, then they are forced to repair. However, if you stress it further than that, you are damaging the already torn fibers to the point where it takes that much longer to repair them just to reach the level that they were at prior to exercise. Now logic may tell you that the more they are damaged, the more they are going to rebuild past their normal level. However, this is not the case. Once the muscle fibers are torn, that’s all the muscle requires to stimulate growth of the muscle to develop stronger and bigger. Damaging of these torn muscles is just going to hinder your growth.

So what is the key to success? What constitutes stimulation and how should you know when not to cross that fine line between proper stimulation and over training? The answer is in properly going to failure on only one set per exercise per muscle group. Easy you may say to yourself. However, the problem that lies is in that your definition of failure and my definition of failure are two totally different worlds.

Failure does not occur when you put 225 on the bench press, lift it for 6 times and because you can’t get it up for the 7th rep, you stop. Many people refer to that as failure. However, do not get confused because of the misuse and misunderstanding of this commonly used term. Too often do I see people refer to their cowardly set as reaching failure. It is just that their either a) uneducated on how to properly perform an adequate failure set or b) their mental c

onstraints were too tight to allow their bodies to experience failure or c) they don’t have what it takes. They may be uncomfortable at that present moment in time…but definitely not realizing what their muscle is actually capable of. They have not reached complete exhaustion to the point where there is a total cessation of performing potential additional work.

So referring back to the previous example of the 225 pound bench press. Stopping after 6 may mean you have failed to perform 225 anymore, but think logically here. Isn’t it possible that you could perform 220 for 1? And then 210 for another? And then 200 for 2 additional reps? And so on down the line? The answer is yes! To all of the above. That means your muscle technically has not reached absolute failure when failing to complete rep 7. Your muscle still has juice left in it to continue to work. Therefore, theoretically, failure would have to mean that you’ve worked your muscle so hard that you couldn’t lift 1 more pound off of your chest. Obviously that is unrealistic, but do you get my point? You’ve got to apply more effort than what you are currently doing. That one set to failure needs to be the definition of living hell if you want to see the best possible results.

In order to arrive at failure, you need to incorporate one intensity set per exercise for each body part. Choose one of the following:

Drop Set- When you cannot complete another rep on your own with the weight you currently are performing, drop the weight down and bang out some more reps without any rest in between. In a 2-set drop set, decrease the weight so that you can perform at least 8 reps on your second set.

Strip Set This is a drop set, but performed multiple times. Perform a three, four, five, or six set drop set, where you continually lower the weight upon each successive set. In a strip set, the range of reps is up to you, but make sure you mentally push.

Forced Reps-When you cannot complete another rep on your own, have a training partner assist you by applying only the required help necessary for you to keep the weigh moving for extra reps. Shoot for 5-6 more reps with the assistance.

Negatives- Using heavier weight than you are used to, lower the weight very slowly on the negative portion of the rep (it should take 4-5 seconds to complete that half rep) and have a partner help you as much as necessary on the positive portion of the rep. For instance, aim for 6-8 total reps on a weight that you possibly could only do for 2 reps with your partner’s assistance.

Rest-Pause Theory- Take brief rest periods during a set to squeeze out more reps. For instance, if you use a weight you can lift for 6 reps, only do 2-3 reps. Take a brief rest of up to 20 seconds at most and try for another 2-3 reps. Rest again and repeat the process. You will essentially lift the same weight for more reps in this one set.

5, 5, 5- This set consist of 5 fast reps (explosion of only 1 second for both the negative and positive portion of the rep), followed by 5 very slow reps (5 seconds on each the negative and positive portion of the rep), then followed by 5 normal reps (2 seconds on each the negative and positive portion of the rep). This works all twitches of the muscle fibers. Keep the same weight for all 15 reps, but make sure a proper weight is chosen, where you are really struggling to get those last 5 in. Have a spotter help you.

Giant Set- Using multiple exercises that focus on the same body part, one set consists of performing at least 3 exercises in a row without rest. For instance, during back you could do a pull-up straight to a bent over barbell row straight to a wide grip lat Pulldown, making sure that there is no rest in between the set.

Slow and Controlled Reps- Take 4-5 seconds on each portion of the rep. Have a spotter help you just enough when you’ve failed.

Pause Contraction Reps- Pause at different phases of the movement to realize an incredible contraction. For instance, during a squat throw on 50% of your one rep max and pause halfway for 3-5 seconds, then pause at the bottom position at parallel for 3-5 seconds, and then back up halfway with a hold, and then at the top with a hold (that is one rep). Complete it as many times as you can. Once you can’t hold it anymore, bang out as many normal reps as possible with the help of a spotter. You can switch up the times you are paused. For real intensity, hold it at the bottom, midway, and top positions for 20 seconds at a time.

Peak Contraction Reps- Hold the peak contraction for up to five seconds on each rep. Squeeze the muscle as hard as you can before starting the next rep.

Rep Overload- Instead of performing your normal rep range, which most people keep within the 6-15 rep range, you are going to shoot for 30, sometimes, 50, and even up to 100 reps. Choose a moderately heavy weight but one where you can perform a good amount of reps. Keep focused and keep pushing them out for an incredible amount of reps. It’s really all mental. For instance, put 135 on your back for a squat. Bang out 10 at a time, hold at the top position for 5 seconds and breathe, then bang out another 10 reps, and another 10 reps and so forth until you’ve reached failure. Read the Power of 50 to get a better understanding.

Make sure that throughout this intensity set, you really give it your all. It is going to require a great deal of mental toughness and will necessitate you to break through the comfort zone. The body is so

much more capable than what you think. It’s up to the mind to allow it to reach new heights. Hopefully there will now be a convergence of your definition and my definition of failure.

Proper stimulation, without annihilation, requires reaching this type of failure, but only through one set. The reason for this is because once you reach failure you have properly stimulated the muscle. Any more stress can actually overtrain the muscle and can lead to a much higher chance for injury. Several warm-up sets need to be performed before leading up to the intensity set and then there needs to be several cool downs after to provide stimulation. Just make sure not to incorporate too many intensity sets, because then cortisol, a stress induced hormone that hinders muscle growth and promotes fat growth, builds up, and testosterone, a hormone that promotes muscle growth and fat loss, decreases. Additionally, levels of myostatin increase, which is a hormone that sets in to prevent muscle growth. Annihilating the muscle with dozens of failure sets in one workout will only hurt.

Here is an example of a chest routine to follow in the gym using these aforementioned concepts for a guy whose max bench press is 315 lbs. (As you can see, the warm up sets include a weight and according rep that do not constitute failure. The one intensity set is the failure set. Adjust accordingly with weights and reps):

Push-Ups (Warm-Up Sets w/ 20-30 second rest in between)- 25 normal, 25 wide

grip, 25 close grip, 25 normal-then repeat process, but with feet on the bench

Bench Press (30 second rest in between warm-up sets and 2 minutes rest before

the 1 intensity set)- 95 lbs. x 15, 115 x 15, 135 x 12, 170 x 8, 205 x 6, 225 x4, Strip set starting with 235 x 10 and going down weight 3 times, 135 x 20

Dumbbell Incline Press (45 seconds rest in between warm-up sets and 2 minutes

rest before the 1intensity set)- 40 lbs. x 12, 65 x 10, 90 x 6, Rest pause theory with 100 x 3 for four sets, 90 x 6, 55 x 15

Weighted Push-Ups (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- Unweighted x 30, 45 lbs. x 20, Strip set starting with 135 x 10 and taking a 45 lb. plate off the back each until there is no weight performing as many reps as possible with each successive weight, Unweighted x 30 reps

Dumbbell Incline Flyes (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- 25 lbs. x 10, 30 x 15, 35 x 12, Slow and Controlled Reps of 30 lbs., 25 lbs. x 15

Cable Crossovers s.s. w/ Pec Deck s.s. w/ Push-Ups (No rest in between sets)- 1 giant set of C.C.= 70 lbs. x 25,

P.D.=110 x 20 reps, P.U.= Failure

In terms of exercises, the best way to properly stimulate a muscle is to focus on basic, explosive training with compound movements. The main focus of your workout should be primarily on compound exercises, such as the deadlifts, bench press, military press, squats, hang cleans, etc. These types of compound exercises have proven to be most effective to build lean muscle mass because they require the most work from your muscles. Furthermore, they have to work in conjunction to lift the weight and you are much stronger in these areas, moving more total poundage (which is going to stimulate the muscle most and burn the most calories-hence, build muscle and burn fat). After you’ve performed compound exercises, then it is time to stimulate the muscle with isolation exercises that focus on the contraction. Your goal in the compound movements should be for explosive power, whereas your primary goal for the isolation exercises should be to infiltrate the blood into that muscle. However, that does not mean that you should sacrifice form for weight in any movement. Hoisting weight up for the sake of itself does nothing to stimulate growth. Proper form is required and actually working the muscle is the only way to adequately stimulate the muscle.

The best way to make tremendous strides in the gym with both muscle growth and strength is to document and log your progress each time. Always strive to beat what you did the week before. For example, if you did 225 pounds for a set of 6 reps, then next week increase the weight by 5 pounds or do the same weight for one extra rep. Now go for 230 pounds for a set of 6 reps or keep it at 225 pounds and go for 7 reps. Each week keep working for it. Using a progressive overload technique like this will ensure that you will gain proper size and strength but make sure the measures taken are gradual to dramatically reduce the likelihood of injury.

8x Mr. Olympia, Lee Haney, known by many to be one of the greatest bodybuilders of all time, always preached to “train to stimulate, not annihilate”. He also believed that “it doesn’t take a ton of weight to stimulate a muscle to grow, just the correct stimulus.” He swore by this training routine and it obviously worked. He had one of the greatest physiques of all time and won the most bodybuilding titles than anyone, which was later tied by recent great, Ronnie Coleman. Scientific research and experiences have proved that this type of training and knowledge is one of the best ways to build lean muscle mass. “Stimulate, not annihilate”.

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Penis Rash From the Gym: Work Out Without the Itch

Working out at the gym – now that’s something that makes a guy feel good! Sure, there’s sweat and effort, but it pays off when a guy looks in the mirror and sees the results. (And it helps that a guy’s partners like to see the results, too.) What isn’t so positive is when a guy ends up with a little penis rash from his visits to the gym. Since penis health should never be sacrificed for getting buffed, it pays to take steps to prevent a penis rash from the gym (and to treat it if one sneaks in anyway).

Not unusual

It’s no surprise that a penis rash sometimes crops up among gym rats (or even just the guy who occasionally stops in for a workout). The physical outlay, whether from taking a yoga class, hitting the weights or spending time on a bike, brings about sweat, and sweat encourages bacteria. In addition, some men with very sensitive penis skin can get rashy just from exposure to too much heat. And of course there’s the problem of germs, bacteria and fungi brought onto the premises by other gym residents.

Tips

So the conditions are ripe for penis rash development. What are some steps a guy can take to help protect his penis?

– Use towels. Nowadays, most gyms are generous in making available a large supply of fresh, clean towels and guys need to use them. (If towels aren’t supplied by the gym, a guy needs to be sure to bring his own.) Many men use these towels to wipe down machines after they have used them, which is good; but they also need to wipe them down before use – just in case the previous guy wasn’t so thoughtful or missed some sweaty residue.

But it isn’t enough to use those towels when on the gym floor. Be sure to use them in the locker room, too. Lay one down on the bench before sitting, especially after removing clothes. And guys who like to relax in the sauna or steam room in the nude should definitely bring a towel and sit on that. With all the bare feet in locker rooms, any guy with athlete’s foot may be accidentally spreading his fungus around the area – and that’s the same fungus that causes jock itch.

– Be selfish. We’re taught as children that sharing is important, but it’s okay to be a little selfish when it comes to the gym. If a man lends a guy a towel, it might come back with a fungus on it. Let some dude borrow that razor and the owner may regret it – especially if he decides to do a little manscaping with it later on and end up with a rash. Even something as seemingly harmless as sharing soap can be problematic; guys with sensitive skin can develop an allergic reaction to skin cells left on the cleanser. Never borrow another guy’s jock or underwear; that’s just begging for a penis rash!

– Keep fresh. A man shouldn’t start his workout in that same t-shirt and shorts he wore to mow the lawn or rake the leaves. Starting off with sweaty clothing, especially clingy underwear and shorts, will increase the rash potential at the gym. Use fresh clothes for the workout and bring along another set of fresh clothes (including underwear) for after the shower – and be sure to dry the man-parts off thoroughly after showering.

A guy will also be less likely to pick up a penis rash at the gym if his manhood is kept in tiptop shape. Regular use of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can help. Definitely select a crème that includes vitamin A. Also known as retinol, vitamin A has fierce antibacterial properties that attack the bacteria that thrive in dark, warm, moist places. The crème should also include a combination of moisturizers, such as natural Shea butter and vitamin E, which can lock-in the healthy moisturizing oils that keep skin from becoming chapped and prone to rashiness.

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31 Minute Pro Wrestling Cardio Workout!

In pro wrestling, you shouldn’t be interested in that mindless cardio where your brain goes to a different place. No, you need to focus on your heart and lungs while also concentrating on stimulating your mind. This is a thinking mans sport, all the meat head spots are already taken!

The Pro Wrestlers cardio workout will be intense, but will begin slow. Start off with some basic forward and backward rolls, nothing major, just enough to kick start your heart beats per minute. (About 20 total will do).

The Forward roll. Make a fist in both hands, plant the flat part of your wrist on the mat, kick your feet over your head using the moment to get back to your feet. The backward roll. Start back pushing off your feet to a quick seated position, using the moment to roll back, planting your fist on the mat (protecting your neck) and coming back to your feet.

Next move on to quick core workouts. Push ups: 15 Military Push ups (Kaos Push ups) Straight form, body as flat and stiff as a board. Head up, and knock out the first 15, take a 15 count rest (in the perfect push up position) then move to 14, with a 14 count rest so on and so forth all the way down to 1. Now that you’ve at least broken a sweat. Move on to some Standing squats.

Squats: Minimum of 150. Legs shoulder width apart. Hands either on top of your head, cross your chest or your sides lifting them up (directly in front of you) on the squat down. Back straight, head up, and squat to a seated position, 150 times.

Now that your warmed up, time to start the muscle fatigue cardio. Submission Wrestling. Starting in standing position, the first man (or woman) steps into the squared circle, going 10 one minute rounds with a fresh opponent. (Doesn’t matter if you submit or win, everyone goes the full minute) 30 second rest between matches and first match is 3 minutes. (Total 11 rounds)

Now it’s time to bring it home. Just when you thought you gave all that you can give. Just when you thought you have nothing left in the tank. Just when you thinks it’s all over. This is the time that you have to dig down deep. Bring out your inner fighting spirit! When an every day Joe says I quit, that’s you kick it times 10! That never say die attitude. Bring out the fire that breathes inside. It’s time for the Universal Pro Wrestling sequence.

Start off by whipping your opponent off the ropes with a right handed Latigo (similar to an arm drag for the American Wrestling fans out there). Bypass his return charge to you. Follow up with a drop down and a quick leap frog. Try to blast your opponent with a vicious clothesline. Watch out, cause if he duck he may hit you with a devastating shoulder block. No worries, if he does, do your drop down, leap frog sequence and catch him with a big hiptoss. Cover (Pin) and repeat, 5 times. Switching roles (Doing both sides of this sequence counts as 1) Absorb each fall with your feet as much as possible, you want to take the least amount of damage as you can. And remember, only a trained Pro Wrestler can perform this task. This all done in 30 minutes time. You can’t beat this intense workout.

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Top 10 Fitness Tips

“I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor,” comments Joan Rivers. It’s true, many of us simply do not enjoy fitness and exercising. It’s also true that every single person in this world can benefit from a proper fitness and nutrition program.

Use these top 10 fitness tips to get your workout routine started today. As always, talk with your doctor before starting a new fitness or nutrition program.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated

Find a workout partner. Sign up for a marathon. Work with a personal trainer. Do whatever it takes to remain committed. If you falter, let go of guilt and get back on your routine as soon as possible.

These top10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.

Copyright 2005 www.strength-training-woman.com

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Full Body Workouts Versus Partial Body Workouts – Which is Best?

Knowing what you want to get out of a workout routine can greatly help you choose whether you want to go for full or partial body workouts. Perhaps you want to lose some fat and be more in shape, or you are a woman who wants to drop some inches and tone up so you can get into the slinky sexy dress. Maybe you are a man who wants to bulk up or you might be looking to carve up a six pack.

Here are the break downs of both the benefits of a full and partial workout for your body so you can get a better understanding and choose accordingly.

Benefits Of A Full Body Workout

Full body workouts work your whole body in one session. That is you are working different muscle groups from your upper body to your lower body. This workout is typically done three times a week.

If you want to lose fat, while building lean muscle tissue, want total body toning, or increase fitness level, then this is the workout you should be doing. Working out the total body shift your body’s metabolism into fat burning mode. So it helps you burn a great amount of calories during and even after the workout.

Full body workouts can last up to an hour but shouldn’t be longer. The sessions can be anywhere from 30 minutes up to an hour. The workouts can range from light to very intense depending on fitness level. You are not required to do this routine every day. Most full body workouts are scheduled for three sessions each week. This is a great choice for anyone who has less time to spare but wants to work their full body.

Benefits Of A Partial Body Workout

Partial body workouts are when you work each body parts with weights on different days of the week. Typically you concentrate on only working one to two body parts each time you work out. When working with a partial routine, each body part has at least a day’s rest before you work that body part again.

Since only one or two body parts are worked at one time with a workout for partial body, each body part is being worked intensely. So bear in mind that with this type of training regimen you have to work out at least 5 days a week, in order to effectively train every body part.

The Best workout For Your Goal

When choosing a workout program, it is wise to choose the one that best suits your schedule and your fitness goals. Some fitness experts say that total workout of the body are the best way to work out while others recommend partial workout programs. The best body workouts are the ones that better suit your fitness needs, time allowance, and one you can consistently stick with.

Besides with the endless possibilities of body workouts regimens you can always switch it up according to your needs and to keep your workouts interesting and fresh.

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Secret to Achieving Your Dream of 36-24-36

Women are so concerned of their body. They want it to be as perfect as possible. They sweat their assets out to achieve the 36-24-36. “36-24-36” is synonymous with “sexy”. The 36-24-36 represents the measurement of the bust-waist-hip. They say, this is just so sexy and the perfect proportion of the body measurement. Yeah, it is considerable. Your bust, waist and hip must really be in proportionate with each other, but to tell you, not necessarily exactly 36-24-36. There are other body metrics that also need to be considered for a proportionate body measurement. Your height is one of the biggest factor to base your desired body size. 36-24-36 in a height of 5 feet may make you look wide. Not sexy at all.

36-24-36 is perfect if you are at least 5 feet 7 inches or above. But you don’t have to be upset if you are short. There are other things that need more of your focus to make you feel sexy and confident as Tyra Banks. It’s not just all about 36-24-36.

Here’s what you can do:

1. Get enough sleep everyday, about 6-8 hours the least. Having enough sleep everyday will prevent your eye bags and panda rings to show making you look younger. It will also make you feel vibrant and lively.

2. Balanced diet. When we say balanced diet, it doesn’t mean that you will avoid eating fats. Don’t. Your body also needs them. But of course, in just a very minimal amount. Too much fats in the diet can cause certain heart problems. Eat anything and everything you like. Just be sure you count your calorie intake everyday that would not exceed on your daily needs depending on your activities. If you are doing a lot of physical activities everyday, you need to have more carbohydrates to energize you.

3. Eat lots of fruits and vegetables. The nutrients that fruits and vegetables benefits your body in so many ways. One is that, they have a lot of antioxidant that helps release free radicals from your body that cause harmful effects. With 3-4 servings of fruits and vegetables in your diet everyday, will make your skin look glow and more moisturized. This will keep you away from other dangerous beauty products.

4. Be your self. Nothings is much more acceptable than to be natural.

5. Avoid bad habits and vices. They won’t do any good on you. Don’t be too obedient when other people will tell you to smoke because it will make you relaxed and release tension. There are other ways to overcome stress. You can develop your own coping mechanism but please not something like nicotine and alcohol. Besides, these chemicals promote fast aging process.

6. Discipline. The key to everything is discipline. If you know how to control your self, everything will be in there perfect position.

7. Feed your mind. Being sexy is not just beautiful outside. Your intelligence shares a big value in your entire personality. Read news, articles, or some psychology books. You can get a lot of information from there that you can share with your friends.

8. Exercise. About 15-20 minutes cardio exercises daily or at least three to four times a week is very helpful in becoming a “36-24-36”. When you hit the gym, see to it that you have packed your water, towel, and extra clothes in a chic pink gym bag or Ogio Ladies Gym Bag. Having this bag will add to your confidence factor and motivation to be at the gym almost everyday.

9. Finally, your daily outfit matters a lot. The way you fix yourself everyday when you jump to work also determines your “36-24-36ness” (remember, “36-24-36” = sexy). Own a Tosca Snake Skin Shoulder Bag that is perfect to any outfit, may you be in your corporate or casual attire.

Reminding you before I close this article, being sexy is not just 36-24-36. It’s also the way you carry and show your self to the world.

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Understanding Intra-Workout Supplements

Getting the body you’ve always dreamed of – defined abs, broad shoulders and that overall-ripped physique you see on Hollywood actors and actresses and the most popular professional bodybuilders can be a challenging prospect especially if you can’t keep up with the often grueling training and workout routines that need to be done to achieve just that.

But then again, when you want something bad enough, you’ll always find ways to get what you want. Fitness isn’t easy but it is not something impossible. When you’re an athlete, you’ll need to be able to complement your training to be able to maximize your workouts and ensure you meet your goals. To do this, you have to make sure you have the best pre, intra and post workout supplements and to make sure you have the best, here are some things you need to remember and understand, especially about intra-workout supplements, which are said to be the newest means to achieve muscle gains.

First of all let’s define intra-workout supplements. These are supplements that boost your energy while you train. During training you do so many routines and switching from one to another for extended periods of time can take its toll on you especially if you lacked energy at the start of your training. Intra-workout supplements are the reinforcements you call in to minimize catabolism and to ensure your muscles keep being repaired and built during training. They increase your intensity to help you keep training for longer times.

Intra-workout supplements are usually made of three components namely electrolytes, carbohydrates and amino acids. Electrolytes help maintain adequate hydration, carbohydrates act as a fuel to keep you going during training and amino acids prevent muscle breakdown and promotes protein synthesis. Athletes who are serious about reaching their goals stack them together with their pre and post workout supplements to make sure they will see changes in their physique.

What many bodybuilders don’t realize is that during training they expose themselves to many catabolic factors which can interfere with their strength and muscular development. Doing resistance exercises for example, induces changes in the rate of muscle protein turnover, resulting in both the promotion and degradation of protein synthesis. This is only one of the reasons why taking during workout supplements is necessitated because failure to do so may result in muscle degradation or simply put a waste of your efforts. Being unable to take the best intra-workout supplements also increases the likelihood of developing hypersecretion, a highly catabolic hormone that could also out a stop your muscle-building efforts.

Intra-workout supplements also work fast and are easily digested and absorbed by the body. They also fight cortisol, which is a hormone that is released during exercise that can break down the muscle tissues and during workouts, when glycogen levels go down, the cortisol levels go up. Taking these supplements can reduce the effects of this process.

Again, fitness isn’t easy and anything that is easily done or had can also be taken away just as easily and you can feel and look worse than you were before your workout failed. If you are to undergo serious bodybuilding, it is best to do it right and to do it right, make sure you have the best pre, intra and post workout supplements at hand. Do research on your own and check your own body as well to make sure you can take these supplements safely so that you can use them effectively.

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Butt and Thigh Exercises – How to Exercise Your Butt and Thighs in Zero Minutes a Day

Want to know how you can exercise your butt and thighs in 0 minutes a day? What I mean by this is as women, we are always complaining that we don’t have enough time to exercise. Let’s face it… if we have kids, we have maybe 1 minute a day to ourselves, right? We keep dreaming of those perfect thighs and butt, but we never make the time to exercise them, do we?

Well, here are a few butt and thigh exercise tricks where you won’t need any extra time to do them.

There are about 3 times a day that we women have to ourselves … when we are blowdrying our hair… when we are in the shower… and when we have to go to the bathroom.

How much time do you spend blowdrying your hair? I spend about 15 minutes a day because my hair is so thick… so that gives me 15 minutes where I can blow dry my hair and exercise my butt and thighs at the same time. While blowing dry your hair, just squat down as if you are sitting. Make sure you can see your feet, otherwise, you are squatting down too far and you might injure your knees or fall down. Squat for as long as you can without screaming… and then stand back up. Wait a minute or two and try it again. In the beginning, only do it once or twice. Keep doing this daily for a few weeks and you should see those thighs and butt getting much firmer. Plus, your metabolism will definitely increase so you should be able to eat more.

Also, the shower is a good time to do butt and thigh exercises. When you are in the shower, squeeze your butt slightly for a few seconds and then release… squeeze and release… squeeze and release. It is hard to do much more than that in the shower because you could fall. A typical shower lasts anywhere form 10 to 20 minutes so do them as long as you can stand it. Again, keep doing this for a few weeks and your butt will be higher and firmer.

Now the bathroom. When you are done going to the bathroom, again, squat down (so you can still see your feet) for just a minute or two after you are done (make sure you do this in the stall and not outside the stall or people might think you are a little crazy). Remember, you go to the bathroom at least 3 to 6 times a day. So that is an extra 3 to 12 minutes you can spend exercising your butt and thighs.

Ok… there you have it. Perform these exercises religiously every day and in about 3 weeks, you will have improved the look of your butt and thighs a whole lot. And now you have no excuses. You can exercise at least 25 to 45 minutes a day without adding any more time to your schedule!

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Cardio Pilates – Are They Really That Good at Shaping Your Body?

It’s true Cardio palates are one of the best ways to is ways to lose weight and stay healthy. These workout routines help you shape your body by burning excess calories. Expensive personal trainers believe other than investing long hours in the gym combine the palate’s and cardiovascular exercises is one of the most efficient ways of burning calories in any environment.

Cardio Palates workouts provide better results when wanting to lose fat fast, this has been tested by fitness fanatics, dieters and health professionals while being scientifically monitored. A few cardiovascular exercise you may have heard of include running, jogging, cycling and dancing. They play a vital role in keeping your heart healthy and includes many other benefits.

Regular exercise keeps your body in good shape you will look good feel good and be healthy. It’s true that combining the core benefits of Palates and the powerful advantages of a cardiovascular workout produce high impact, fast acting, and amazing results.

Losing inches couldn’t be easier than when you combine cardio and Palates, this technique seriously helps you tone up. A Cardio Palates routine will last around one hour, which combines a high intensity Palate’s workout with a powerful cardiovascular stimulus.

This technique provides a full body workout, and goes beyond just a simple cardiovascular routine. Your muscles will be working harder, they will develop throughout each session following each session they will continue to heal and grow around another 24 hours. This means that not only do you get the initial calorie burn but it is also followed up by 24 hours of increased metabolic rate, thus burning more calories even when you’re sleeping.

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How to Get Rid of Man Boobs Almost Overnight

Most of the time getting rid of man boobs is not as hard as most people make it to be, it’s only hard because people have a problem in executing whatever program they were using. Also, most people think that you need some kind of surgery or to pop pills in order to get rid of man boobs, but what if you could do it in a more safer way, all natural way?

And I don’t mean just exercise here (we will get into that later on) but also a good diet, made specifically to burn fat off your chest even in your sleep.

Man boobs can be caused by hormones or fat most of the time…but if you had them for some amount of time the chances are that the hormone deal is fixed but you still have them because they now store fat….and that’s what you need to lose.

Exercising helps, but it only helps if you do it the right way. For example push ups wont necessarily help you get rid of man boobs, and in some cases it can make it worse by pushing the fat off your muscle and making your boobs even bigger. This is why it is important to stick to a detailed plan of action with both a diet and an exercise routine.

So in order to get rid of your man breasts you need the right diet and workout routine, so that will strengthen your muscles and they will start burning fat faster and faster until you reach the point that your body’s metabolism will burn the fat for you because of the diet and the bigger muscle…I hope this isn’t too confusing, I’m trying to explain the best I can.

There is a program out there that I reviewed and it has already helped thousands of people with success, and it is an all natural and safe way to get rid of man boobs, no pills no surgery. Some people even started to see results after a few days time, and that my friend is awesome.

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