A Near Perfect Body

Men do you want a near perfect body?
In this short article you’re going to see what Men’s Health Magazine has come to call “The Perfect Body Formula “ for guys because of how it targets and kills lower belly fat while packing-on inches of lean muscle to your genetically weakest body parts like underdeveloped arms or shoulders.
If you want that near perfect body then check out this video.

Find it here!!!

Can You Build Muscle And Lose Body Fat At The Same Time?

One question I am continually asked is, "Is it possible to lose body fat and gain muscle at the same time?" My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I've discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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Another place is here

Some Helpful Tips On Abs

In the fitness world today, there is not a body part with more attention paid to it than the abdominal muscles. With our obsession with abs, many aspiring entrepreneurs set out to market their device, diet, video or program which will give you "washboard abs," a "six-pack," "ripped abs," or any other adjective to describe a well defined mid section. The problem is that the public, desperate for a quick fix, buys into these products, which at the end of the day, will not do much of anything. The following article provides a few pointers for anyone interested in learning more about the proper way to work on your abs.

First of all, spot reduction is impossible so no matter how many crunches, sit-ups or bicycle kicks you do, you will not get rid of any excess fat around your mid section. If you need to lose excess belly fat, your best bet is to go on a healthy diet and get the right combination of strength and cardiovascular training to maximize fat loss while increasing your metabolism.

If you already have a relatively flat stomach and are looking to develop your abs, there are a few things you should know. The abs are just like any other muscle in the body and should be trained as such. Like any other muscle, you should not train your abdominals every day and should wait at least 48 hours in between training sessions of that muscle. Also, in order for a muscle to hypertrophy, significant external resistance is needed with a rep range of about 8-15 so if you're able to do hundreds of crunches, you're better off either finding a new exercise or to find a way to add resistance.

In the world of abdominal training, there seem to be thousands of new claims being made every day. The best advice in sifting through everything if that if it sounds too good to be true, it probably is.

An important thing to consider so you don't kill your enthusiasm or seriously hurt yourself, if you decide to start getting fit, start easy and gradually work yourself up.Get a balance ball, and start and keep to a regular schedule, start walking, learn what to eat, then gradually work your way into the heavier things.

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Severe Obesity in Adults: Weight Loss Treatment and Tips

Severe obesity is a serious medical condition experienced by people with a body mass index of 40 or above. Previously called morbid obesity, it affects an estimated six million American adults, or about 1 in 33 of the adult population. Associated with a range of complex metabolic disorders including type 2 diabetes, insulin resistance syndrome and raised blood-fats, plus other weight-related health problems, this condition should not be confused with overweight (BMI > 25) or regular obesity (BMI > 30). It is a serious disease requiring professional help. Since I started my weight loss consultancy over 24 years ago, I have met and spoken at length with hundreds of severely obese individuals weighing 300 pounds or more. For most of them, their weight was a major source of discomfort - both physical and emotional - yet over the years most had "adapted" to their growing waistline and were resigned to remaining seriously overweight for the rest of their life. For doctors and other health care specialists who work with obese patients, this type of patient-resignation to lifelong obesity is no surprise. But in fact it is only one of many obstacles to long-term weight loss. Many clinically obese individuals struggle with a variety of psychological issues to which they have trained themselves to respond by overeating. Some of these issues - for example, the early loss of a parent - require sophisticated counseling and even then may remain unresolved. In addition, many obese people struggle with family, educational or financial difficulties which further reduce their treatment and recovery options. Given the complex causes, responses and conditions surrounding obesity, it comes as no surprise that many conventional treatments remain largely ineffective. Sadly, many people of normal weight - including members of the medical profession - still find it difficult to accept the intractable nature of the condition, which only adds to the sense of alienation and guilt experienced by the very obese. Obesity Treatment Options How effective a treatment is in helping severely obese patients to reduce weight, largely depends upon its ability to tackle the root causes of the condition. Most treatments deal with symptoms (excessive calorie intake) rather than causes (why obese individuals overeat). Conventional Weight Loss Diets Now that the low carb approach championed by Atkins Diet seems to have run its course, leaving many obese dieters close to if not heavier than their initial starting weight, the efficacy of conventional weight loss diets is more questionable than ever as a means of reducing obesity. Whatever their dietary composition, most reduced-calorie diets offer insufficient support to help obese patients make the necessary changes to their eating and exercise habits. Bariatric Surgery Gastric reduction surgery is a vital "last resort" treatment option for patients with severe weight-related health problems. It typically leads to very significant weight loss and health benefits, but it deals with symptoms not causes. So although it compels patients to eat less, thus forcing them to lose significant amounts of weight in the 2 year period following their gastric bypass or banding operation, it tends to have less success in dealing with the root causes of disordered eating which have built up in the patient's mind over the years. As a result, about 2-3 years after their operation, a large percentage of bariatric patients find it too difficult to follow the recommended dietary guidelines and end up regaining most if not all their starting weight. Obesity Drug Treatment The increasing number of obesity drug prescriptions issued to patients shows that doctors continue to lean heavily on pharmaceutical intervention for weight reduction. Furthermore, with obesity now labelled as the "trillion dollar disease", drug companies continue to invest heavily in their search for a scientific breakthrough. Yet clinical trials of FDA-approved obesity pills continue to show minimal long-term weight loss benefits for severely obese patients, almost certainly because drugs are not yet capable of dealing with the fundamental causes of disordered eating. Does This Mean Obesity Is Untreatable? In view of the limited success of conventional diets, surgery and drugs, does this mean that obesity is untreatable? No. It simply means that more specialised or support-based options are necessary. The first step in finding the best treatment option for any obesity condition is to talk to a doctor, who should be able to outline what specialised treatments are available. For example, there are a number of excellent medically-supervised weight loss programs run by hospitals and clinics in the US and Canada, that offer real support and counseling. Self-help support groups like Overeaters Anonymous (505-891-2664) or TOPS (800-932-8677) can also be extremely helpful. Alternatively, contact the American Dietetic Association (800-366-1655), or the American Obesity Association (202-776-7711) for further information. Some Practical Tips If You Are Obese For anyone who is 300 pounds or more, seeking medical advice and getting proper support is essential. Relying upon pills, diets or willpower alone is not enough. However, you can do a number of things to help yourself and improve your chances of losing weight. Here are a few suggestions. Stop Telling Yourself That You Can't Lose Weight Whatever your size or shape, and whatever your history of weight gain, the truth is you can lose weight and you can keep it off. In 24 years I have yet to meet anyone who was unable to lose weight, although I have met lots of people who lacked the motivation to stick to their diet! The point is, not being able to do something is quite different from not really wanting to do it. Yet most dieters confuse these two things. They think they can't lose weight, whereas in fact what they are really describing is an unwillingness to make the necessary changes to their eating habits. So stop telling yourself that you can't lose weight - because it's not true. The real question is: do you want to reduce weight, and if so, why? Start Telling Yourself Why You Want To Lose Weight The messages we transmit to ourselves in the form of thoughts have the same effect as radio commercials. The more often we hear a particular message, the more we believe it. Tell yourself every day that you want to lose weight and gradually it will become a bigger and bigger priority. But don't stop there. In addition, tell yourself how losing weight will improve your life. Maybe your goal is to receive more male attention; or maybe your aim is to fit into a pair of regular jeans; or perhaps you think a leaner body will boost your confidence. Frankly, it doesn't matter what benefit you think weight loss will give you, the important thing is to advertise this benefit to yourself at every possible opportunity. Start today and try it for three months, and I guarantee it will help you to lose weight. Start Understanding Your Body Chemistry There are three things you need to know about body chemistry and obesity control. First, the longer you go without food, the more likely you are to overeat later. So eat something small at least once every three hours. This reduces the risk of bingeing and helps you burn calories at the fastest possible rate. Second, the less chewy and more easily digestible a food is, the easier it is to overeat. By comparison, chewy foods tend to contain more fiber and therefore keep us fuller for longer. A good example of an easily digestible food is a creamy dessert. Even after a huge meal, most of us can demolish a serving of cheesecake or a bowl of rich ice cream, without much difficulty. In comparison, eating 5 oranges or 6 apples after a large main course would be almost impossible. So include plenty of high fiber foods in your daily diet. They contain fewer calories, they fill up your stomach, and they keep hunger at bay for longer. Thirdly, most women experience food cravings in the week before TOM. This is perfectly natural as well as forseeable. So make sure you have an extra supply of healthy snacks to keep yourself satisfied. Above all, don't try to deny yourself the extra food your body craves - you won't succeed - just make sure you have healthy options available. Don't Try To Be Perfect God doesn't create perfect people, he creates humans. And humans enjoy tobacco, alcohol, double chocolate chip muffins and truck-sized boxes of movie popcorn. So unless you come from Mars, don't try to be a perfect dieter because it ain't gonna happen! Every dieter has bad days, bad weeks, sometimes even bad months. But so what? Losing weight isn't a race - it's a journey. How long it takes to arrive at your destination is not important. The only thing that matters is that you do eventually get there. Besides, once you accept that your diet-wagon is going to lose a wheel from time to time, you can plan how to react when it happens. Whereas if you assume your diet is going to be trouble-free, you are less likely to be prepared when disaster strikes. Stay Guilt-Free Under All Circumstances Suppose you are 300 pounds. You start a diet, you start exercising with a neighbor, things go well and you lose 30 pounds, you feel on top of the world, then you have a huge bust-up with someone. Result? Your diet falls apart, you stop exercising and start comfort-eating. How can you prevent this from happening? Answer: you can't. This is Life. This is what happens. All you can do is go with the flow. If this means bingeing for a week until you feel better, so be it. But whatever you do, DON'T FEEL GUILTY. Because guilt will eat you up and will keep you obese for ever. In my experience, a dieter's initial bout of overeating is rarely the problem - it's the guilt which it inspires that does the damage and causes them to quit. Losing weight should be a guilt-free zone, and don't believe anyone who tells you different. On my weight loss program and forum there is no guilt, no matter what happens. Join A Weight Loss Community If you are connected to the Internet, try to find an active forum where you can post your weekly weight, keep a food or weight loss journal, swap ideas with other dieters and generally have fun. Many people regard weight reduction as a totally serious matter. But it's not. It's a journey from A to B. And just like any journey, it passes more easily when we have fun and learn interesting things along the way. My weight loss forum is a very supportive place, but there are dozens of other forums to choose from. One of the biggest benefits of an active dieting forum is the opportunity it gives you to express your feelings. You can vent about your personal success or failure and also show your support for other people, which is equally therapeutic. So look out for a suitable online weight loss community and watch your obesity gradually disappear into thin air!  for more information on weight loss click here and more here also check this site check out this cook books or this one need gluten free click here  a thirty day plan

The Best Way to Get a Flat, Firm Stomach

When it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always here people say things like "I hate my thighs" or "my butt is too big". Of course some of these things are said in jest, but there is still discontent hidden in there.
Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive "six pack abs", but much like Ponce De Leon's search for the fountain of youth, it seems like it is impossible to find.

Now, while there is no "magical formula" for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.
Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.

The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen. Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress.
At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
Slowly return to the starting position keeping your abs contracted.

That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.
Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.

Picking A Niche And Making It Profitable

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They called me " Baby Sumo"

The nickname they gave me, “Baby Sumo”, dominated my childhood. The constant teasing was humiliating—it made me feel worthless and ashamed of my body. I hated the way I looked…but it also made me super-motivated to do something about it.

To find out click here

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.

- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower the bar to the chest with the elbows pointed to the side.

- Return to the starting position.

For more information click here

What is "Muscle Building Food?"

In the bodybuilding world, you may hear about "muscle building food." What exactly is "muscle building food?" Is this food that actually builds muscles for you? "Muscle Building Food" is essentially food that aids in building muscles. It does not, by any means, build the muscle for you.

Most "muscle building food" is high in protein. Protein is essential to bodybuilding, because it aids in muscle growth, and it quickly repairs any damage done to muscles during workouts. Protein also has the ability to enhance your body's natural pain relieving hormones, which enables you to workout day after day, with minimal pain. The benefits of protein go on and on, but all you really need to know is that it is essential to your bodybuilding program.

Foods that are considered "muscle building foods" include eggs, beans, meats, poultry, fish, and dairy foods. Your diet should contain all of these foods, but you must use caution. Some of these foods, such as an abundance of meat and dairy, can also quickly put on body fat, which is not what you want. You must determine how many calories you need to consume daily, based on your own personal needs, and make sure that you are not consuming more than that in food.

Because of this, "muscle building food" isn't the only thing that you need. You also need protein supplements. If you are a bodybuilder, you cannot get the amount of protein that you need simply from the "muscle building food" that you eat. A good whey protein supplement is recommended, and you will hear a great deal of discussion and debate concerning protein supplements in your local gym.

There is a great deal more to "muscle building food" than just eating the food. The time of day that you eat the food matters as well. You will hear many theories and recommendations concerning this. The first step is to make sure that you and your muscles have enough energy for your workouts, which means that "muscle building food" needs to be consumed before workouts, including protein supplements. It is suggested that you consume pre-workout food and supplements about one and a half hours before your workout, so that the food has time to digest.

"Muscle building food" must also be consumed after a workout, preferably within twenty minutes, to prevent your body from going into a catabolic state. A carbohydrate is recommended, as well as more protein supplements. If you fail to eat within twenty minutes of a workout, and your body goes into a catabolic state, your body is essentially breaking down other muscles to replace what the muscles you have worked lost during the workout, which kind of defeats your purposes.

One thing is certain, if you are serious about bodybuilding, you must be serious about your diet, including "muscle building food," and you must be serious about protein supplements as well. Other issues that should be important to bodybuilders include the intake of vitamins and minerals, water, and of course, adequate sleep.

The Couch Potato Workout

There's good news for people who want to watch their weight without giving up watching TV. Now there's a new workout for couch potatoes and people who think they're too busy to find time to stay fit.

With time at a premium, many Americans are turning to creative forms of exercise. In a recent survey conducted by Harris Interactive for the North American Spine Society, three out of four people said they used the stairs rather than the elevator at work, 58 percent said they started parking their cars far away in parking lots and almost half reported walking while on the phone.

At the same time, however, 46 percent of people described themselves as couch potatoes--a major contributing factor to being overweight. Many adults say they have procrastinated working out in order to do other activities, such as watching television, sleeping in, doing household chores or working.

Approximately three in four adults say they would exercise more if they could fit it into their daily routines, however, and a majority of adults say they would exercise more often if they could do it at home. Among noncouch potatoes, 80 percent would like to get more exercise, but say they don't have the time.

Meanwhile, more than 4 million Americans suffer disc problems. One out of four Americans over 30 will have recurring back pain, and one in 14 will seek medical care for back or neck pain this year, totalling almost 14 million visits per year. Back pain is the second most common reason that people visit a physician. Back and neck pain result in more lost workdays than any other condition. Due to absenteeism, medical and other related expenses, the cost of back injuries exceeds $80 billion each year in the United States. Exercise is one way to avoid back problems.

That's why it's important to find time to incorporate exercise into your daily routine. In addition to things such as climbing stairs and parking farther away, there are a number of fun ways to make your daily tasks opportunities to exercise:

• Feet Alphabet. This exercise can be done anywhere you are sitting, except while driving. It should not be hard to find a place. Simply write the alphabet in the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in any language you would like. Doing this two or three times on each ankle will begin to strengthen the ankle and maintain or improve motion.

• Doing the Dishes Neck Circles. This exercise is easily done while doing the always fun task of washing the dishes. As you are standing there at the sink, slowly rotate your neck in a clockwise position, trying to extend the tip of your head out as far as possible. After three or four rotations, repeat the exercise in a counter-clockwise position. Remember, these rotations should be done slowly and in a pain-free range of motion. Besides increasing the flexibility of the neck, these exercises can pass the time of doing dishes.

• Overhead Laundry Toss. Put the laundry basket directly in front of you and have the washer or dryer directly behind you. Grab a piece or two of dirty clothes, reach over your head slowly and drop the laundry into the washer. Again, start with dry clothes, then progress to wet clothes from the washer into the dryer.

• Remote Wrist Lifts. This can be done on any Sunday afternoon watching multiple football games. Simply take the remote control (use the biggest one you have from the pile of remotes) and, while sitting watching your favorite team or movie and with your arm pointing toward the TV, aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, then aim it at the floor, again only moving the wrist. Repeat this three to four times during every commercial. Be careful not to accidentally change the channel when doing this exercise or it may irritate people who are watching TV with you.

These are just some ideas from "The Couch Potato Workout: 101 Exercises You Can Do At Home!" by Joel M. Press, M.D., president of the North American Spine Society and medical director of the Spine and Sports Institute at the Rehabilitation Institute of Chicago. "The Couch Potato Workout" describes numerous practical and functional exercises people can do to build strength, balance and flexibility as part of their normal daily routine.

Let's Get Emotionally Fit

In today's modern world, a lot of people are so obsessed with their physical appearance that they are even willing to invest on the latest skin care treatment, gym gadgets, or physical workout programs just to improve their body image. They work hard to sculpt their bodies after the body icons featured in celebrity mags. There is nothing wrong with physical fitness.

All of us want to feel good about ourselves. The inherent lust for attention and approval are necessary to boost one's self esteem.

But what about emotional fitness?

Is there enough demand and attention given to a person's emotional well-being? Are anxiety and depression signs of not being emotionally fit?

Enjoying a wide range of physical experiences start from childhood as early as we make our first step and learn to improve balance. Parents help their children develop strength and agility through physical exercises and giving them the freedom to run freely and explore their surroundings. However, some of us were not given the freedom to exercise our emotional muscles: to explore and express a full range of emotional experiences.

People who were raised to flex their emotional muscles are in touch with their own feelings and have the ability to express these feelings appropriately and without embarrassment. These people are considered to be emotionally intelligent.

Some people, especially those who belong to the older generations, have the notion that being outspoken, showing anger, or simply giggling to your heart's delight are disruptive behaviors and, thus, have to be discouraged. That is why people who grew up in restrictive environments tend to become timid and shy. They have difficulty expressing their emotions. They learn to bury their feelings and find it hard to build and maintain relationships which usually require emotional openness, honesty, and vulnerability.

Just like our physical muscles, emotional muscles can either be underdeveloped or overdeveloped. These distortions or imbalances may cause physical and/or emotional fatigue, pain and inflexibility. It is possible that your anger muscle can be overdeveloped, while your happiness muscle is underdeveloped. This means that you may easily get irritated or angry, but may have difficulty expressing joy and happiness.

People with overdeveloped sadness muscle may be prone to depression, compared to those with underdeveloped sadness muscle.

To be emotionally fit, awareness of one's feelings is very important, as well as finding healthy ways to express these feelings on a daily basis, or when the situation calls for it.

An effective emotional fitness program requires a sequence of strategies. According to Paulette Tomasson, a registered nurse with a masters in counseling psychology, you must be able to identify first where you are at in terms of emotional well-being, and where you want to go.

Ask yourself the following questions: "What emotions do I experience throughout the day? Does one emotion override the rest? Is the quality of my life compromised by an unexpressed emotion? Why am I unwilling to express that emotion? How can I put that emotion to good use? How can I build emotional fitness to optimize my personal and professional lives?"

After assessing where you are coming from, talking with family and friends can be the next step. A good counseling can also help you exercise your emotional muscles and achieve emotional fitness.

Now that we have taken care of our minds, learn how to take care of your body.

"7 Exercises for Better Sex"

A recent article in Women's Health may be of interest to you
It is titled as "7 Exercises for Better Sex"
If you are interested in reading it simply follow this link 
I hope you enjoy reading  it

The 3 Core Muscle Building Exercises You Should Be Doing

When it comes to building muscle I like to keep things simple. It's easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long "scientific like" words and explanations to show you they work to build the most muscle.

In this article I am going to get back to basics. I am going to show your three muscle building exercises you can't afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program.

You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the "core" to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.

3 core muscle building exercises:

Squat
The squat is the biggest exercise for packing on serious poundage. There's no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position.

The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder.

Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because it's the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you'll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.

Bench Press
The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifter's strength. How many times have you been asked "how much do you bench?" I bet you've never been asked how much do you squat or how many chin ups can you do.

The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.

The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.

Wide grip Chin Up
If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body.

The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a "hanging" position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.

Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.

When you should be doing these exercises

Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

For more information click here

another informational site here

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Hold on tight because this will be a fast ride.

The Killer Content System is just that, a mass of outstanding content in the form of over 150,000 articles. That is not too impressive yet, most of the ezines have 10 times that many articles. What is impressive is what you can do with this staggering amount of content. We all know content is king so you better run out really quickly and buy yourself a crown.

Killer Content has categorized this data into the top 980 niches, so your specific niche is covered for sure.

Go to your niche category and then type in the exact keywords you want. This will generate thousands of articles in your niche, with your exact keywords. Are you starting to see the benefits? It gets better.

Now that you have selected your content you can edit it right on the screen by hand or with one of the most powerful pieces of article spinning software I have ever seen. When you are done, save it. Do this as many times as you want to get more original content.

When you have as much content as you want, click auto-post and Killer Content does the rest. Everything is on its way to your blog.

Socrates Socratous and his team have done it again.

Your competitors are probably using Killer Content right now. I Strongly recommend you try this product. You are going to love it – I promise.

Click here to get to Killer Content

Bad Healthy Food 5 Sneaky Health Foods That Make You Feel Bloated

Saw this in the Women's Health magazine
Thought you might like it.

To read the article click here

Enjoy!!

7 Ways to Make Money Online

There are various ways to make money online. Owing to the constricted space allotted to this article, let us discuss this in relation to building and offering content to various websites. Content again is of different kinds - responder mails, articles, site-content etc. The following ways to make money online are perhaps the easiest for any writing professional:

1. Promote yourself: When you write content, always make sure that there is a short advertisement or a link to your website at the end or in the author's bio box. People who appreciate your writing skills can get in touch with you for their requirements.

2. Affiliate Products: In the author's bio box, you can also promote affiliate products and make commissions on the sales made through the links. You could simply register a domain name, put it in the author's bio box and redirect it to the affiliate link.

3. Content Sites: Build a content website with your own articles. These websites attract a lot of free traffic from search engines. You could place Google Adsense advertisements on the content site pages and earn by the click. This probably is one of the easiest ways to make money online.

4. Blogs: Publish a blog. Blog is a favorite with search engines due to fresh contents updated regularly. You can publish the blog with small bits and pieces form your own articles to attract more traffic from search engines.

5. Mailing Lists: Collect information from your visitors including their email addresses. This would help you to send newsletters and promotions regularly.

6. Info Products: Accumulate enough articles to make them into an e-book. Make the articles continuous and divide them into chapters. With little changes, you can have a e-book to sell.

7. Viral E-Book: Use the viral marketing approach, add a promotional copy and some of your own links and affiliate links and give it away free. This will help advertise your products and services free, by far one of the best ways to make money online.

Out of the myriad ways available to make money online, selling intellect is a no investment business. It only involves your time. Intellect at its lowest rung is content development, requiring only good imagination and language skills.

Learn how to get your ducks in order

Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body.

This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:

1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

For more information click here
or here

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.

- Push the pads until the knees are almost locked.

- Pause.

- Lower with control to the starting position.

2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.

- Place your feet firmly at shoulder width on the foot board.

- Bend the legs until they are almost touching the chest.

- Pause.

- Return with control to the starting position.

3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.

For more information click here

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

For more information click here

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid.

- Hold the dumbbells at the sides with the palms facing the thighs.

- Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.

- Pause.

- Lower with control to the starting position.

2. Bent-over dumbbell lateral raises.

- Bend over at the waist with the knees slightly bent.

- Raise the arms up and to the sides as high as possible.

- Pause.

- Lower with control to the starting position.

For more information click here

Women click here

Using RSS To Make Money Online

You probably know that RSS stands for "Remote Site Syndication", but what does that really mean to you as a marketer and more importantly can you use RSS to make money online?

As you keep reading you will learn to understand the benefits of using this recent technology in your internet marketing efforts to increase traffic and profits.

Plainly put, RSS feeds are printed in XML, a unique mark up dialect much like html. That means that they have mechanisms included that detect structures in a file. The structures identify the content and how that content will be displayed inside that file. RSS is what makes big newscast websites feasible: RSS documents are used to generate a data feed which will send headlines, links or virtually any other portion of information to a channel viewer application, regularly called a news reader.

These readers are subscribed to certain RSS feeds and constantly check them, alerting the user when any new information has been added to the RSS feed.
So, how can you use this to your benefit in internet marketing?
Here are the most common ways to integrate RSS feeds into your marketing plan:
you can use RSS to replace any email marketing you are presently doing, use RSS feeds to increase traffic to your blog or web site or build your own RSS feed so your messages and information show up on thousands of websites, blogs and desktops via the internet.

While many marketing experts will agree that email marketing isn't over, with the advent of increasing spam complaints and filters coupled with the danger of viruses originating from an email, more and more people are wary of even opening your email.

With RSS, your email won't ever get filtered and have a greater chance of actually being read vs. a normal email and your marketing outcome can only be better when people actually read your messages. You can even incorporate autoresponders in conjunction with RSS.

With RSS feeds on your web site or blog allows you to add dynamic theme related content to your web pages making your web site or blog very popular with the search engines. The constantly updated content is just what the search engines desire and helps increase your search engine ranking with more traffic driven to your page.

Possibly the best way to use RSS to help your online marketing goals is to establish your own RSS feed. This way your information will be available on any website that is using the RSS feed you are supplying that information to.
There's even automated software to submit your RSS feeds to the different directories that furnish the feeds to people using them as described above.

RSS is still a relatively unknown technique of increasing traffic to websites, but is becoming more accepted every day. As an internet marketer, this is a great opportunity to benefit by this this new technology before all the online gurus start taking advantage of RSS.

There is a lot of information on the internet pertaining to RSS and how to use it as a tool in marketing. The basis of this writing is only the tip of the iceberg to get you aquanted with Remote Site Syndication, and yes you can make money with rss!

Learn how to become a super affiliate 

Killer Content For Your Niche

In this Killer Content Review I would like to focus on one specific and very powerful feature the product is equipped with, and that is the 980 niches it directly supports.

Socrates Socratous has been an innovator in Internet marketing for years and if he has spent over 18 months developing a product, you know it is a complete solution.

Selecting the right niche is the most important part of a marketing campaign and people either put too much thought into or not enough. Unfortunately the latter is more common.

Killer Content is definitely the right name for this product because they have an insane amount of content right your fingertips (over 150,000 articles). With this much content, leave it to Socrates to take something as potentially frustrating finding content for your niche and making it a simple click of a mouse. This is proof that experience does count.

All this content is categorized into 980 distinct niches with that number changing daily, not only being added too, but being modified as trends change. Killer Content is not a static product that will ever be finished. It is a living monster that is lurking behind the scenes and adapting to every change in the Internet environment.

Having over 980 niches available at the click of a button was just not quite impressive enough for this Socrates Socratous character though. All of the content within each niche is even searchable by keyword. If your niche would benefit from content with, let’s say “party balloon”, one click later and you have thousands of articles in your specific niche with your specific keyword to choose from.

Everyone always says to act now because space is limited, but with Killer Content space really is limited. The dynamics of Internet marketing have changed and Killer Content will become the industry standard without a doubt.

I strongly suggest, no I urge you to look at this product now. If you miss out on this opportunity you will be paying a freelancer to use their Killer Content account to do the work for you, and that would be a shame.