Saturday, May 27, 2006
By Nick Nilsson
Have a left bicep that's noticeably smaller than the right? Is your chest significantly more developed on one side? Find out how to even out your muscles now!
Everybody's got them. Sometimes you notice them, sometimes you don't. But there is nothing strange about having one side smaller or less developed than the other! It can happen for a variety of reasons, including genetics, reduced circulation or innervation (which is basically the amount of nerves going to the muscle) to the smaller muscle, previous injuries, or even small anatomical differences.
If you've got a significant size or strength difference between sides, this information is for you. The following techniques will help you to even out those lagging bodyparts once and for all!
These techniques can be incorporated into your regular workouts very easily, allowing you to quickly bring up those smaller, less-developed bodyparts. Several of the techniques work by increasing training volume, some work by increasing resistance, while others work by targeting the specific physiological causes of the difference (circulation and innervation).
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Monday, May 22, 2006
When you “eavesdrop” on a conversation between a top abdominal and core training expert and a top fat loss and bodybuilding expert, you can learn some fascinating and amazing things about getting lean and getting yourself into top shape fast, or even getting totally “ripped” with six pack abs.
David Grisaffi, who is widely known as “the abs guru” and Tom Venuto, who is well known as “the fat loss guru” and author of the #1 best-selling diet ebook, Burn The Fat, Feed The Muscle, have just released a red-hot, brand-new and exclusive interview called, “Mission Abdominals.”
The best part is: You can get a copy of the interview for f-r-e-e, for 72 hours only during a special promotion. (Yes, there IS a “catch”, but if you want great abs, it’s all good news for you, so read on to find out more…)
This Mission Abdominals interview transcript is published in a professionally designed and edited 54-page e-book format (suitable for printing), and it has tons of great information about nutrition, supplements, weight training, cardio, core training, abdominal exercise and a lot more.
For anyone who has been “scammed” or “taken” by bogus supplements, diets or exercise gimmicks, or for anyone who is confused after hearing conflicting advice about cardio training, abdominal exercise or nutrition, then Mission Abdominals is an absolute must-read.
The list of 7 red flags of a weight loss scam alone could save you a small fortune, and you will be stunned when you see which popular supplements and diets get knocked off the list because they’re not even supported with any scientific research, even though they sell to unsuspecting consumers by the millions.
The answers revealed in this eye-opening resource are so candid and brutally honest that you may be shocked and astonished as you read it.
More importantly, after reading Mission Abdominals, you will understand not only how to avoid gimmicks and rip offs, but also how to slash your body fat level and develop great abs that will be admired and envied on the beach, at the pool or in the gym.
Here’s the deal:
For the next 72 hours only, from Monday the 22nd to Wednesday the 24th, you can get a copy of the Mission Abdominals interview absolutely f-r-e-e when you purchase the Burn The Fat, Feed The Muscle e-book from BurnTheFat.com
I own a copy of Burn The Fat, Feed The Muscle myself and I can’t recommend it highly enough. It’s not at all surprising that it has been the #1 ebook for three years straight with people on the program in 133 countries.
Burn The Fat is definitely “the bible of fat loss” and if you don’t own a copy yet, then this is a better opportunity than ever because you will get the Mission Abdominals interview f-r-e-e with your Burn The Fat order.
This special offer expires on Wednesday, May 24th at midnight PST. You can’t get this Mission Abdominals report anywhere else and you can’t get it after this offer ends, so I highly recommend you visit the Burn The Fat website now and jump on this great deal while you still can. Here’s the link again: BurnTheFat.com
Thursday, May 18, 2006
The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise.
The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice. Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest. I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.
When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work. Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads. The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can. The key to massive shoulders is quality, not quantity.
Here are a couple of sample shoulder routines that you can use:
1) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
If you insist on performing isolation exercises for the front and rear heads, you can use this routine:
2) Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps
There you have it. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.
Happy shoulder training!
About The Author
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: MuscleGainTruth.com
Thursday, May 11, 2006
Is Salt Raising Your Blood Pressure?
You can have your cake and eat it too -- well at least you can lower your blood pressure and have your salt too. That is what recent research is telling us about sodium's role in managing blood pressure. Hypertension, it turns out, is not caused by too much salt. Neither is it lowered by simply cutting salt out of your diet. So how is it that table salt (sodium) is still getting such a bad rap and being linked to high blood pressure? The real culprit it turns out is not salt, but how your body manages sodium and its proportion to the amount of potassium, calcium and magnesium in your body.
Scientists have discovered that deficiencies in potassium, calcium and magnesium have a much greater impact on blood pressure than the mineral salt. These other minerals are so important in controlling blood pressure that when they are out of balance with each other, they can make salt more of a threat to healthy blood pressure.
The fact is that only about 10 percent of the population is considered "salt sensitive." It is this relatively small group that has to watch their salt intake for a variety of reasons, including its impact on blood pressure.
There are some easy ways to make sure all of the important minerals in your body are in balance. These include:
1. Eat a well-balanced diet with a variety of foods. This will ensure that you are getting a wide range of nutrients and not just one or two key elements.
2. Make sure you get enough calcium -- 2000 mg per day. Calcium is essential to bone density, but in relationship to blood pressure, it is believed that low calcium levels can actually cause high blood pressure. Calcium is a natural diuretic, so when salt is consumed, even larger quantities, having enough calcium signals the kidneys to get rid of the excess sodium. Also, calcium prevents a certain hormone that raises blood pressure from being released and doing its damage.
3. Get plenty of potassium. Studies have shown that diets high in potassium and lower in sodium can prevent many diseases and keep blood pressure lower. On the other hand, when there is much more sodium than potassium, blood pressure goes up. Balance the two, and you can make great strides in controlling hypertension.
Here are some food suggestions for getting enough of these essential minerals:
Calcium -- Aside from dairy products, which can be high in fat and hard on the digestive system, broccoli, spinach, and salmon are good sources.
Magnesium -- Foods such as whole grains, nuts and black beans will help you get the beneficial 400-800 mg daily of magnesium.
Potassium -- bananas, potatoes, orange juice, and cantaloupe all provide potassium. Potassium is the most substantiated mineral in controlling blood pressure.
When even good food choices leave you feeling you are lacking in important minerals, supplements can pick up the slack. Whether through food choices or supplements, getting enough minerals into your diet is necessary to counteract the impact of sodium in the battle with high blood pressure.
You now know of three important minerals that help balance sodium in your body. Discover more powerful nutrients and minerals that can lower your blood pressure safely and naturally: thesilentkillerexposed.com
Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. Find out how you can maintain healthy blood pressure at: thesilentkillerexposed.com
Monday, May 08, 2006
He's giving it away for freee to everyone who owns a copy of "Fit Over 40" -- that includes his thousands of current readers, and YOU --
IF YOU OWN FIT OVER 40 BY WEDNESDAY, MAY 10th!
Get it here: http://www.fitover40.com
**** If you do not suffer from joint pain, please forward this email to a friend who does. I know first-hand how painful this can be, and I want to help.
This bonus report will be freee to everyone with a copy of "Fit Over 40", and sent to you by email Wednesday at midnight, Central Standard Time.
Let me tell you what this includes --
--> What really causes the majority of joint pain
--> Why "age" is not the key factor
--> What Jon did in two weeks to eliminate gout without drugs
--> How this same plan can make joints feel 10 years younger
--> The 3 "super foods" he uses, plus three near-miracle herbs
(By the way, Jon is NOT in the supplement business, so these are his recommendations, nothing more...)
--> And more...
If you want to know RIGHT NOW how to exercise safely with joint pain, read "Fit Over 40", and then take the tips in Jon's book (and Dov Orshi's "Anti-Aging Fitness Program", which you can get at a discount with "Fit Over 40") to your doctor.
I bet he or she will to know about them, too.
Again, this Special Report is FREEE to my readers...but only
IF YOU OWN FIT OVER 40 BY WEDNESDAY, MAY 10th!
Get it here: http://www.fitover40.com
Want some news you can use right now? Here -- this will inspire you:
"As reported on April 29 by the National Arthritis Foundation (NAF), a survey involving 2,000 people found that "81% of arthritis patients who exercise at least three days a week reported that they have almost no joint pain."
DID YOU READ THAT? "Almost NO joint pain."
Here is the study --
Exercise Reduces Arthritis Joint Pain
People with arthritis who get regular exercise have less joint pain than those who don't get as much exercise, says a poll released Thursday by the Arthritis Foundation.
The survey of more than 2,000 people found that 81 percent of arthritis patients who exercise at least three days a week reported that they have almost no joint pain, compared to 66 percent of those who exercise fewer than two days a week.
Although the temptation may be to stay inactive in order to avoid aggravating the condition, by being physically active people with arthritis can actually improve their quality of life.
Now can you see how important it is to get and stay Fit Over 40? The books Jon and Dov have written (over 600 pages of quality content, hundreds of photos, and over 54 examples of real-world role models) have literally helped thousands of people in 104 countries regain their youth and vigor --
Why not you?
Read more here -- http://www.fitover40.com
P.S. After Wednesday Midnight, this Special Report will no longer be made available for freee, so act now -- http://www.fitover40.com
Friday, May 05, 2006
I’m writing to you today to tell you about a fantastic new electronic manual written about how to lower high blood pressure without costly drug prescriptions or harmful drug side effects.
Some people are literally ticking time bombs in the sense that if they don’t treat their high blood pressure, they face serious negative health consequences in the future. Unfortunately, high blood pressure sneaks up on many people without them knowing…which is why it’s often called “The Silent Killer”.
According to the statistics, 1 out of every 4 US adults has high blood pressure. Having high blood pressure leads to an increased risk of stroke, heart attack, heart failure, and kidney failure. What this means is that, according to the statistics, some of you…reading this right now…face serious health risks as a direct result of having high blood pressure. That greatly saddens me…especially when high blood pressure is treatable. I just hope it’s not YOU. (I’m not telling this to scare the living daylights out of you…just to make you aware.)
Now a lot of marketers and authors try to get me to promote their products to my list. And a lot of pure junk products land on my desk, which I then immediately chuck into the trash. Every now and then, (it is very rare), I run across an electronic guide that is truly a gem that will significantly help you. And that is what I’m recommending today.
This electronic manual called “The Silent Killer Exposed” is by Frank Mangano, the developer of a unique, all-natural method for dropping your blood pressure.
In my opinion, Frank has a knack for simplifying complex medical concepts and delivering a total, no-nonsense solution that will greatly benefit you. I’ve reviewed his electronic manual and I give it my strongest recommendation.
Listen up: I’d be just plain crazy to stake my sterling reputation on promoting garbage. That’s why I don’t’ do it. I’m not promoting this electronic manual to make a fast buck. I’m promoting this manual because it truly delivers a real-world solution that will help many people worldwide.
Frank told me that he is doing a market test with this electronic manual and he soon plans to raise the price. Well, I told him that I would bring this fantastic manual on lowering blood pressure to this list on one condition - that he must “freeze” the price as a favor to the subscribers and I. At first, he balked. After a little tough negotiating though, I got Frank to agree to keep the price down…for the next 72 hours. He did this as a favor to me. This means that you have to take advantage of this offer right now or risk paying who-knows-what later.
Did I mention Frank offers an unconditional, risk-free 60-day guarantee? He does. I’ve found this guarantee to be very generous.
So here’s what to do now - realize how important this is to eliminate high blood pressure. In fact, you might have high blood pressure right now and not even know it. That’s why I highly recommend you visit his website and invest in his electronic manual.
P.S. Blood pressure is treatable. You can avoid becoming a casualty of high blood pressure. I strongly urge you to check out the electronic manual “The Silent Killer Exposed” by Frank Mangano. Click the here now to visit the website.
P.P.S. Frank said he would only guarantee this rock-bottom price as a favor for my subscribers for the next 72 hours. Hurry and check out the website now!
Thursday, May 04, 2006
By Tom Venuto, CSCS, NSCA-CPT
QUESTION: Hello Tom, I've been doing BFL for the past year, and did well at first, losing 3 dress sizes and 5% body fat, but then I totally hit a plateau and have had no more results since December. I'm wondering if I've been strict enough with my eating
I bought your ebook, Burn The Fat, and I'm very excited about the information I've read so far, but I need some clarification about the eating part.
I've been eating according to the BFL philosophy with one "cheat" day per week. What I'm reading in your Burn The Fat program is instead, to allow myself a couple of "cheat" meals any time during the week or on the weekend, but not to take an entire day off the program.
However, in your list of foods that turn to fat, you mention that certain foods should only be eaten very rarely. Does that mean that they shouldn't even be eaten at a weekly cheat meal? I can live with that, but then, what constitutes a "cheat" meal, (for example, if my favorite hash browns aren't allowed? :)
I know you get a billion emails, but I would really appreciate it if you have time to answer.
ANSWER: It's not productive in the long term to totally deprive yourself of foods you enjoy. What you have to do is find a sensible way to work even your most "sinful" favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress. This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")
One really good way to look at the "cheat meals" concept is in terms of "compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.
Too many meals or days off the program and your results are compromised. Too many days in a row eating nothing but "rabbit food" and you go crazy with cravings, right?
How much you need to comply (stick with) your program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.
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Monday, May 01, 2006
By Marc David
Inevitably there’s a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show ‘studies’ that soy protein and soy products can be detrimental to your health. And while it’s true that early claims of soy wonders might not be entirely true, there’s also myth that soy protein is bad.
First off, there’s a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.
There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.
But first a warning!
This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.
Let me explain… Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.
All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.
Type of Protein :: Biological Value Rating
Whey: 106-159 Egg: 100 Cow’s Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49
For all these reasons, you can and should see that soy protein is listed lower. That just means it’s not the most anabolic of proteins for optimal muscle growth.
But don’t get me wrong...
This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it’s bad for you.
In fact, let’s continue on with a little example.
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