Want to  build   muscle  effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1)  Build   Muscle  With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in

 muscle  growth. The key thing to  building   muscle  is, infrequent, short, high intensity workout

sessions will jolt your  muscle  growth process, and body adapts to  build   muscle  with size and strength.

Research has shown that to  build   muscle  effectively, up to a week’s rest is required

after the previous workout of high intensity weight training.

Remember the most effective way to  build   muscle  is to combine the intensity of the exercise and the recuperation after the exercise!

Therefore, limit the number of days and the amount of time at the gym each week.

No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense

workout. Your body will respond by increasing the size and strength of the  muscle .

If you are serious in the pursuit to  build   muscle  and change the physique of your body quickly

and efficiently, be prepared to train your  muscles  to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for  building   muscle  and more effective than multiple set training.

Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after

the last rep. If that happens, there will be no need for another set on that specific exercise.

Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of

time. It is an effective way to  build   muscle  and avoid slumps in strength.

Higher repetitions will promote endurance, whilst lower repetitions will result in  muscle  gain.

By varying the repetitions and weight through out a ten week period, you will  build   muscle .

Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each  Muscle  Group

In order to allow an appropriate recovery time, each  muscle  group should only be focused on

once per week, and perform only what is necessary. So avoid the temptation to  build   muscle  with

increase in frequency.

6) Drink Water To  Build   Muscle 

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute

must.

Not only is water beneficial to your health, it aids in  building   muscle  by carrying healthy

nutrients throughout the body and flushing out excess protein from the kidneys. AS well,

water plays a large role in injury prevention.

Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7)  Build   Muscle  With No Ego

To put it simply, heavy weights are not necessary to  build   muscle .

Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the  muscle  group.  Build   muscle  with the feel of the strain of the  muscle  and not the weight.

Poor technique and form with too much weight will take the stress off the target  muscle ! The momentum moves the weight, not the  muscles . To  build   muscle , focus on strict form with controlled movement, temp tension.

So don’t be shy to use lighter weight for a better performance. Remember, your objective is

to  build   muscle  and strength, not to show off!

Therefore, depending on the goals you have personally set to  build   muscle  and the time needed to achieve it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to  build   muscle  is far more important than how often and how long you need to  build   muscle .

The once popular Atkins  Diet , created by Dr. Robert Atkins, is built on the concept of eating large amounts of protein such as meat, fish and eggs, and little or no carbohydrates and proteins. Though the  diet  has proven to be effective in many cases, it is still controversial. Thousand of people have lost significant amounts of weight on the  diet , but many experts believe the Atkins  diet  is unhealthy, particularly for your heart.

Because the Atkins  Diet  doesn’t regulate the intake of proteins, it opens the possibility for a dieter to consume a large amount of saturated fat in the form of fatty meats, cheeses and other dairy and eggs. A study conducted by the University of Kansas of a week’s worth of recommended Atkins  Diet  meal choices found that the food was more than 50% fat. Because the  diet  severely restricts the consumption of carbohydrates, dieters can eat such fatty meals while still reducing the amount of calories they take in. The body needs 500 fewer calories than its regular intake to begin to shed weight. The Atkins  Diet  fulfills this requirement, and people who follow it do lose weight. The end concern is not that the  diet  won’t cause you to shed pounds, but that it can lead to heart disease.

The American Heart Association has publicly stated that the consumption of large amounts of saturated fats does indeed lead to heart disease and other health problems. That doesn’t mean that the  diet  is bad for everyone. People with heart problems, gout, or kidney disease shouldn’t go on the Atkins  Diet . Anyone considering a low-carbohydrate should consult with his or her doctor first. There are many people who would benefit from it.

If you do choose the Atkins  Diet , or other low-carb eating plans, you should carefully consider what type of proteins you choose to eat. Fatty cuts of meat, chicken skin, egg yolks, and most cheeses are acceptable choices under the  diet  plan, but they are very high in saturated fats. Any dietitian would tell you to avoid these foods.

But there are ways to follow the  diet  without eating such heart-harming foods. You can choose low-fat dairy like yogurt, cottage cheese and low-fat cheese, egg whites, lean chicken and turkey, non-fatty cuts of beef, and low-fat forms of vegetable protein such as tofu, tempeh or textured vegetable protein.

Another consideration is the length of time you choose to follow the  diet . Eating an abnormally high amount of saturated fats and cholesterol is more unhealthy when you do it for long periods of time. It is far healthier to follow a low-carb  diet  for a short period of time and then switch to a maintenance plan base on balanced eating and consistent exercise than it is to permanently eliminate carbohydrates from your  diet .

Those of us who choose the Atkins  Diet  should only do so after careful consideration and consultation with a doctor. They should choose healthy, low-fat proteins and continue to monitor their health as the  diet  progresses.

Many people are worried and stop eating food to lose weight. But now there is no need to worry any more because you can lose 10 pounds within 20 minutes. All you need to do is workout daily for only 20 minutes and you will get the effective results.

People don’t need more time but more intensity to lose weight immediately. To lose weight a more intense workout burns more calories per minute, and will result in a much stronger post-exercise reaction.These exercises will improve your digestive system and better circulation flow. It helps to prevent diseases like diabetes, depression and osteoporosis and lower your blood pressure.

Here are some tips to lose 10 pounds by working out daily for 20 minutes:

· Firstly, you need to do warm up exercise. For this, you should do light jogging for at least 3 minutes on the spot.

· You need to do at least 50 push ups in a day. It is very intensive to do even if you are fit. But if you need to lose weight, do this exercise on daily basis.

· Run in a position as you are climbing a mountain. Support your upper body with the palms of you hands and keep your back straight.

· Lie down on your back and keep your arms straight at a 90 degree angle on the floor, lift your body off the floor to form a straight line. Hold this position for 2 seconds to get the results.

· Jumping is also essential to do. Bend your knees slightly to reduce the impact on your knee joints which has to be repeated for 25 times.

· Do crunches for at least 15 times. Lie on your back with straight arms and keep your knees bent. Bring your knees towards your head, till your hips come up slightly. You need to hold this position for a second and then lower your knees.

This is a variable split workout. Translated…this just means that you train a muscle group hard and fast, but the volume (amount of sets you perform) is low enough that the body-part.

being trained will recover fast enough to train again in 48 hours.

Example Variable Split: Train arms 3 times a week.

Mondays: 4 super-sets (A superset is two or more exercises in a row, then a rest break.) of dumbbell curls and triceps cable push-downs.

Here’s what it looks like:

Repeat this cycle 3 more times for a total of 4 sets for each exercise.

Wednesdays: 3 drop-sets (A drop-set is where an exercise is done until failure and then immediately switching to lower weight until failure is achieved.) each of lying triceps extensions and standing straight bar curls.

Here’s what this one looks like:

Repeat this cycle 1 more time rest 90 seconds and go immediately to:

Repeat the above cycle twice.

Fridays: 5 straight sets of lower reps and heavier weight.

Here’s what the last one looks like:

Note: Make sure to take a day off between these workouts so your arms can recover.

Remember, exercise is the stimuli for the results that occur while you rest and nourish.

When you’re done strength training with the proper intensity levels, your metabolism will be elevated for 12 to 17 hours afterwards!

Intense cardio doesn’t get you ripped…Intense strength training doesn’t get you ripped…and sound nutrition doesn’t get you ripped.

It’s the synergy of ALL 3 strategies above that gets you ripped.

Strive for consistency, NOT perfection.

You really can get a flat stomach and ripped abs by using 12 minute workouts…but “Abs ARE made in the kitchen.” 🙂

You can do crunches and sit-ups all day long and still never have a flat stomach or see your abs unless you learn how to apply synergy.

Choline Chloride, concentrations of which are found in the tissues of the nervous system, is necessary for brain function, the synthesis of neurotransmitters, and for the building and maintenance of acetylcholine.

Acetylcholine, in turn, aids sleep, memory, and the thought processes; it also helps control movement.

Because our Choline production decreases with age, it can lead to memory loss, and impaired learning and cognitive skills.

Choline Chloride and Health

Choline, by increasing the brain’s stimulation barriers, lets the brain filter out minor noises, so may be helpful in reducing sleep problems. And it may enhance problem-solving skills and concentration.

Choline also helps, especially in post- menopausal women, maintain moist mucous membranes. Choline works with Inositol to emulsify fats, making it less likely that they will be deposited on the walls of the arteries, or in the gall bladder.

Phosphatidyl choline transports fats to cells so they can either be used by the body, or excreted.

Choline chloride, taking during pregnancy, may increase the unborn infant’s life-long ability to learn and pay attention, and its memory capacity. Could choline work for ADHD children?

Choline may also aid in treating liver disease and high cholesterol, depression, memory loss, Alzheimer’s, and asthma. And it is an anti-inflammatory.

Those who do strenuous exercise, because choline is used io metabolize of fats, may drastically reduce their choline levels, as the body draws energy from its fat reserves.

A choline deficient diet may result in increased rates of cancer, especially liver carcinoma.

Choline works best if it is taken with folic acid; folic acid reduces the need for choline in methylation, and the less choline that is used for methylation, the more choline is available to be used by the nervous system.

Xtend-life Natural Products makes a wide variety of supplements. Their signature product Total Balance, is an all-in-one supplemental capsule containing over seventy needed nutrients.

Total Balance has the sufficient folic acid to give maximize the benefits of Choline Chloride. It is available in three formulas; one for men, one for women, and a unisex formula. We and our family members use the unisex version, which choline chloride.

All Xtend-life’s supplements are developed by a scientist, and manufactured under pharmaceutical GMP compliance–the world’s strictest standards for the making of dietary supplements.

Every batch of Xtend-life supplements is given a certificate of analysis–“COA”–guaranteeing its potency. And, to maximize their therapeutic benefits, they contain only standardized herbal extracts, which contain the active ingredients of the herbs.

Customers we have recommended are nearly always happy with the supplements saying they felt results almost immediately after beginning a regimen of supplements. Although the products are shipped from New Zealand, they have timely delivery and reasonable shipping costs. They also appreciate the generous money back guarantee of one year, with a full refund and no questions asked policy.

Most of the customers to whom we have recommended Xtend-life supplements have reported that they experienced health benefits almost immediately. They are also pleased with Xtend-life’s timely delivery and reasonable shipping costs, even though most of their products are made in New Zealand. And they are especially impressed with Xtend-life’s money-back guarantee, which offers a one-full-year, no-question-asked, full refund.

What are you putting into your body before or after a workout? Proper nutrition can vastly improve your results from resistance and/or cardiovascular training. You will properly fuel the body, recover more quickly from workouts, and you’ll see positive changes in your body. Here’s 10 simple steps you should follow when it comes to pre and post-workout nutrition.

1. Consume a preexercise carbohydrate snack 15-60 minutes before an exercise bout. Fruit is an excellent choice because it typically will not upset your stomach. This will increase available carbohydrates necessary for intense exercise. Failing to do follow this crucial step can lead to poor performance, injury, fatigue and/or overtraining.

2. Consume carbohydrate-rich foods immediately after exercise. Muscles convert carbohydrate-rich foods into glycogen (storage form of carbohydrate in the muscles and liver) up to 3 times faster than at other times. Glycogen is the main source of fuel for exercise…so if you’re low on it you’re not going to be able work out intensely. This also means the carbohydrates you eat after exercise will not be stored as body fat. Yes, that even includes Lucky Charms.

3. Stay hydrated during your session. Dehydration will lead to a performance decrement. Unless your exercise bout lasts longer than 90 minutes, you typically will not have to consume energy drinks or gels.

4. Eating a small amount of protein (15-30 grams) postexercise will enhance glycogen storage, limit muscle damage, and begin the repair process. Whey protein in the form of liquid (shake) will be absorbed by the body most efficiently.

5. The sooner you can consume a source of protein and carbohydrate postexercise, the better. Fifteen to 30 minutes after is ideal. Consider drinking a protein shake, but check the label to make sure it has carbohydrates. A smoothie is probably the best choice because of the carbohydrates in the fruit.

6. Eat a protein and carbohydrate-rich meal 2 hours after your exercise. This will continue to store glycogen as well as repair the muscle damage you did during your session.

7. These tips are for serious exercise bouts. If you go on a 1-mile walk with your dog, you don’t need to down a protein shake and shove quinoa down your throat 15 minutes afterwards. Let’s get serious folks.

8. Follow these tips for both resistance and endurance exercise. However, these are more important to implement after a resistance training session. If your endurance session includes interval portions or is fairly intense or long, then these tips definitely apply.

9. Did you notice all of the carbohydrates you should be eating? Don’t follow the Atkins diet and try to follow an intense exercise regimen. As aforementioned, carbohydrates are your main source of energy for activity.

10. Don’t eat a bunch of cotton candy and chips after a workout because I told you to eat carbohydrates. Fruit, whole-wheat pasta, brown rice, cous-cous and quinoa (yes I said it again) are all much better choices.

In trying to  build   muscles , many guys are well aware that the proper exercise is important. This is the reason why many body builders read a lot about effective workout techniques and even buy expensive equipment. What many of these people do not realize is that workout is just one part of the muscle equation. In order for one to develop his body to its potential, it is important to have a  muscle   building   diet  plan. You are what you eat as they say so if you want to  build   muscles , you need to fuel your body with foods that help in developing big muscles.

So what’s an ideal  muscle   diet  plan? That would depend on the needs and the goals of an individual. When it comes to  muscle   building  though, two main nutrients are very important and should not be disregarded and these are protein and carbohydrates. Carbs are the body’s source of fuel. When you are choosing carbs, it is best if you will go for complex ones which are generally better for the body and are not easily stored as fat. Examples of sources of good carbs include whole wheat bread and oatmeal.

When it comes to protein, the best source of course is lean protein such as lean meat. Chicken breast, broiled or boiled is a good source of high quality protein for those wanting to  build   muscles . Apart from carbs and protein, it is also important to include water and healthy fats in your  muscle   building   diet  plan.

The gluten free weight loss  diet  started out as a kind of recommended  diet  for those with celiac disease. However, due to the onset of  diet  fads, the gluten free weight loss  diet  became recognized even those who are not diagnosed with the disease. A lot of people are self-diagnosing just so they can buy gluten-free products and start losing weight. Remember that a lack of understanding of  diets  can lead to complications and side effects that may even lead to more weight gain so before jumping into the bandwagon of the gluten free weight loss  diet , make sure that you are properly informed on what it can do for you.

The person with celiac disease

Gluten is a protein component that can be found on barley, oats, triticale, wheat, and grains. A person with celiac disease has a small intestine that is sensitive to gluten. In fact, even small portions of gluten can cause them harm. There are no known causes for the disease but it is believed that there are environmental and genetic factors involved. There is still no cure but it can be managed with a gluten-free  diet . If left untreated, it can lead to a variety of disorders like osteoporosis, malnutrition, and infertility.

What the  diet  can do

The gluten free weight loss  diet  contributes to the recovery of the small intestine as well as in aiding in the absorption of important nutrients. With this  diet , you avoid all types of food that have rye, barley gluten, and wheat. Examples of foods we love to eat but contain gluten are breads, pizza, pasta, malted breakfast cereals, bagels, and crackers. Oats are also avoided and you have the option whether to avoid or limit your intake of milk. Beer products, non-alcoholic and alcoholic beverages are also avoided.

What you can eat

With a gluten free weight loss  diet , you can still eat any of the following food products since they naturally do not have gluten:

1. Fresh, dried, canned, or frozen fruits and vegetables as long as they do not have thickening ingredients and additives that have gluten.

2. Starches and flours made from rice, soybeans, tapioca, corn, and buckwheat.

3. Dairy products like cheese. However, avoid these products at the beginning of your treatment for celiac disease.

4. Eggs

5. Alcoholic beverages like wine and liquor like brandy, whiskey, ciders, and liquers.

6. Unprocessed meat products

7. Frozen or canned meat products, provided that they do not have any sauce.

8. Cereal products made from corn, lentil flour, rice bran, amaranth, lentil flour, psyllium, and polenta.

9. Rice crackers, rice crispies, corn tortillas, taco shells made from corn.

10. Gluten-free pasta, bean or rice vermicelli, buckwheat noodles, and rice noodles.

11. Condiments like tomato paste, jam, honey, cocoa, vinegar, honey, tahini, and some salad dressings and sauces.

12. Snacks like plain corn chips, plain chocolate, and popcorn.

13. Drinks like coffee, tea, mineral water, and spirits.

A few precautions

Be careful when buying foods that are labelled as “wheat-free” because it does not necessarily mean that they are gluten-free. When buying food, read the ingredients on the labels and be aware of the kinds of hidden gluten like those that can be found in different food additives and medications. Also, be aware that there are products that have “modified food starch” written on their labels because they may contain gluten.

Do not self-diagnose

Never self-diagnose that you have celiac disease. Before going on a gluten free weight loss  diet , make sure to check with your doctor first. Only your doctor can give you the right diagnosis by showing that your bowel lining is damaged through endoscopy, blood tests, or by performing a biopsy on your bowel. More importantly, it is advised that you do not go on a gluten free weight loss  diet  before going to the doctor for a real diagnosis.

Stuff to remember

The gluten free  diet  may seem a little overwhelming at first. However, with enough knowledge, information and support, you can incorporate the  diet  into your lifestyle without any problems. Having celiac disease does not mean you have to stop eating majority of your favorite foods because despite several restrictions, you can still enjoy a variety of foods included in the  diet . Furthermore, if you need more information on celiac disease and gluten free  diets , you can consult a gastroenterologist, your doctor, or a credited/licensed dietitian or nutritionist.

Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it’s a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It’s a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and  workout   tips  for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men?

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?

The difference in body composition is the primary reason. A man’s body has a higher percentage of muscle while a woman’s body is composed mainly of fat. The hormone testosterone is responsible for their muscular physique. Muscles promote fat loss. Besides, men have a bulky frame and weigh more. Their large bodies demand more calories to sustain its daily activities. Thus, their body structure keeps them fit and trim.

On the contrary, a woman’s body is genetically designed to store fat. The female hormone estrogen stores fat around the hips and abdomen and on the tights and buttocks in preparation for reproduction and childbirth. Thus, the hormones clash with their weight loss efforts making it difficult for them to shed unwanted pounds.

How to Lose Weight fast: 50 lbs in 4 months

50 pounds in 4 months is safe and reasonable figure for women. A proper combination of diet and exercise will help you achieve this goal.

Nutrition Tips

1. Eat foods that will kick start your metabolism and promote fat burning within the body. Increase intake of proteins, fiber, and water-rich fruits and vegetables.

2. Dieting means cutting back on a food item or group; it does not mean cutting it out completely. Carbohydrates and fats should be consumed in limited quantities. Avoid eating too little because you might end up overeating within the next few hours.

3. Many start skipping meals to lose weight fast. Breakfast and lunch are popular ones. Dropping a meal is not recommended because it slows your metabolism making it more difficult to melt flab. Breakfast, lunch and dinner are the three compulsory meals of the day.

4. Break up the total calorie intake for the day in six smaller meals. If you overeat at one meal, eat less at the other.

5. Try as much as possible to eat home-cooked food. Processed foods are known for their high fat and sugar content.

6. When eating out, be careful of serving sizes. If it is too large, take a portion of it home. Request to have sauces and dressings served separately. Eat low-calorie foods.

7. Drink a big glass of water before and after every meal. It will make you eat less and keep you satiated for a longer duration.

8. Get enough of sleep. Fatigue prompts you to eat more.

 Workout   Tips 

9. As far as exercise is concerned, you should target minimum 60 minutes, three times a week. Your fitness routine should include aerobic and strength-training exercises. Aerobic exercises boost the heart rate while strength training builds muscles.

10. Motivation is a must throughout the process. Exercising in a group or with a buddy makes a  workout  seem less demanding. Rewards for small achievements, music and a dairy or journal are minor motivation boosters you can use.

Let’s face it…  building   muscle  is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement. 

I struggled for years to gain any significant  muscle  mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant  muscle  gains possible even for hardgainers.

So, I’m going to give 3 important  tips  here so you can start  building  lean  muscle  mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  It doesn’t matter if your goal is fat loss or  building   muscle … big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It’s easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

• upper body horizontal press (bench press, pushups, dips),
• upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
• upper body vertical pull (lat pulldowns, pullups, chinups),
• upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
• lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
• lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
• lower body single leg movements (lunges, step-ups, jump lunges, etc)
• abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc.  However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2.  Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger  muscle  growth.

Try a super-set style of workout program to maximize the intensity that you can train.  My favorite combinations are opposing upper and lower body movement patterns that don’t interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don’t underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant  muscle  mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program — caloric intake can simply be adjusted whether your goal is fat burning or gaining  muscle  mass.

3.  Eat clean with quality whole foods… REAL foods instead of highly processed over-hyped supplement powders and bars. 

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the  muscle  mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement “stacks” that pay the bills for almost every  muscle  mag… Instead, make these  tips  in this article part of your lifestyle, and you’ll see  muscle  gains and a leaner, ripped body like you’ve never seen before!