Friday, November 30, 2007

Back Pain Treatment

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Tuesday, November 27, 2007

How To Maintain Your Bodybuilding Program Through The Holidays

How To Maintain Your Bodybuilding Program Through The Holidays
By Hugo Rivera CFT, SPN, BSCE.


The holidays are approaching with Christmas leading the way followed by New Years not too far behind. During this time of joy and happiness unfortunately most people, including some of us bodybuilders, tend to forget about their bodybuilding workouts and nutrition plans. If thoughts of dumping your fitness and bodybuilding program have crossed your mind, allow me to remind you that this road only leads to a physique that could be used as a ‘Before’ picture on the latest fat burner ads.

However, what if I told you that with some planning ahead you can have your cake and eat it too? I promise you that if you practice self discipline and follow all of the tactics discussed below, your fat gain during the Holidays will be minimized, and provided that you train hard, even if you use my bodybuilding holiday routine described below, you will come out with new muscle that you did not have before.

Bodybuilding Tips & Advice For Staying Fit During The Holidays

There are some key steps that need to be followed in order to stay fit during the Holidays. Follow the steps below and I guarantee you that come New Year, losing weight will not be on your list of resolutions:

1. Plan Ahead, Be Organized.
Plan your bodybuilding workout days one full week ahead. Because of the amounts of get-togethers and days that the gym may be closed, it is best if you decide a week ahead which days you will be attending the gym. Simply take out your calendar and schedule your workouts and even write down at what times these will be performed. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

2. Get Your Workouts In Early:
Workout as early as possible, preferably first thing in the morning. If your schedule is really hectic, I would advise waking up early and getting the training done, if possible, right before you go to work.

If this is not possible, then try doing it at lunch time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

3 . Hugo's Holiday Abbreviated Bodybuilding Routine ( See Below For Full Routine)
If you feel that you really cannot dedicate more than 3 days a week to your training, then just try out my Abbreviated Bodybuilding Holiday Routine shown below. The routine is designed for a serious natural bodybuilder that wants maximum muscle along with definition and is willing to train 3 days a week for 75 minutes. Not everybody is trying to look like a bodybuilder , if your just looking to tone up , then just cut 1 set for all the exercises listed and this will bring down your gym time by around 15-20 minutes so each workout will be around 55 minutes long or so. So less than 3 hours in total out of your entire week.

4. Planning Your Diet Cheat Days:
Plan Your Cheat Days Wisely. I have to say that I am an expert at this one. Reason for this is because Thanksgiving is on the 24th, my birthday is on December 5th, my anniversary on December 17th, Christmas on the 25th and New Year's on the 31.

So those are my cheat days. My advice is to attempt to space cheat days with at least 5-6 days in between, 6 being the better choice.

5. Eating Cheat Meals Wisely:
Eat your cheat meals wisely. When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal.
Also, try to not stuff yourself. Instead allocate six hours of cheating per cheat day and instead of having just one huge binge meal that prevents you from even being able to walk after you are done, have 3 smaller meals instead; one every 90 minutes. Take around 30 minutes to savor and make sure that after you are done with each meal you feel like you have a bit of room left. The best strategy is to eat until you are comfortably full.

After your cheat period, go back on your regular diet.

6. Workout Before Cheating:
Before a cheat period it is great to have a tough workout first in order to minimize fat gain and maximize muscle gain. Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

7. Supplementing Before Cheating:
Take some 200mcg of Chromium Picolinate and 300 mg of Alpha Lipoic Acid at the beginning of your cheat period. These supplements help increase your cell's ability to accept insulin and thus assimilate the extra carbohydrates better. As a matter of fact, increasing insulin sensitivity is one of the reasons why I like to have a big workout prior to the cheat period.
In addition, you can also take some Nitric Oxide Boosters and creatine as well 30 minutes prior to the first cheat meal in order to take advantage of the extra carbohydrates and insulin spike.
Finally, a good thermogenic supplement like Labrada’s Charge ASF is a good idea as well since this will ensure that your appetite is kept under control.

8. Have Essential Fatty Acids:
Have some EFA's with your cheat meal. Research indicates that some essential fats like the ones found in flaxseed oil or fish oils have anti-lipolitic properties. In other words, they inhibit some of the enzymes responsible for fat storage. Because of this, by taking these fats with your first cheat meal of your cheat period, you can minimize some of the damage. They also serve as a good natural appetite suppressant.

One tablespoon of Carlson Fish Oils or Spectrum Flaxseed Oil should do the trick. Capsules can be used but you would need 10-14 of them to equal a tablespoon of the liquid version.

9. Have Digestive Enzymes Prior To Your Cheat Meal:
Take some digestive enzymes prior to each one of your cheat meals. This will ensure maximum nutrient assimilation and will also help you avoid feelings of excessive fullness and indigestion. The best formula is a comprehensive enzyme formula with enzymes for proper digestion of carbohydrates, proteins and fats.

10. Have A Walk After The Cheat Period:
Three to five hours after the cheat period has ended, have a 30-45 minute walk. I'm not talking about anything strenuous; around 3 miles per hour is a good pace. Doing some cardiovascular activity after the cheat period has ended will start burning some of the carbohydrates that may still be lingering around. The more of these you burn, the less likelihood of storing body fat. If you cannot do this walk on the same day of the cheat period then try it on the morning after on an empty stomach.

Hugo's Abbreviated 3 Days Per Week Routine

Read the complete article at www.healthybiz2000.com/rxsports/articles/bodybuilding.htm

Monday, November 26, 2007

Muscle Explosion

Nick Nilsson has just put his powerful new book "Muscle Explosion -
28 Days to Maximum Mass" back on sale for the next 3 days!

----------------------------------------------------------------------
Click this link to check it out now or keep reading to learn more!
http://offto.net/muscle/
----------------------------------------------------------------------

The "Muscle Explosion" program is a revolutionary concept in training.
Rather than haphazardly doing sets and exercises in hopes that
something will result in bigger muscles...rather than calculating
percentages and tables trying to figure out what weights to use to
try and squeeze just one more ounce of growth out...

You are instead going to take a whole NEW approach...and it's an
approach that will pay off BIG (as you'll soon see when you start
having to buy new clothes because you keep STRETCHING your old
ones to SHREDS with new size).

The "Muscle Exposion" program...

- takes POWERFUL muscle-building training and sets it up
with DIRECT training of the physiological systems that
support muscle tissue and growth.

- uses targeted nutritional techniques to hit your body
with a RAGING FLOOD of hormones that will send your muscle-
making machinery into OVERDRIVE.

Your body will be able to deliver more nutrients faster...it will
be able to support more weight more easily...it will be hit with
an EXPLOSION of growth-producing hormones...

And it will have ALL the tools it needs to TRULY maximize the amount
of muscle mass you're able to carry.

This program takes you by the hand, tells you what to do every step
of the way, and then gives you the SOLID KICK IN THE PANTS that you
NEED to REALLY take your physique to the limit!

When you click on the following link, you're going to learn FIVE of
THE MOST POWERFUL "genetics shattering" training and nutritional
techniques that I've got in my arsenal.

On this page, you're going to learn about the very same techniques
Nick used on himself to gain 35 POUNDS of bodyweight (with very
minimal fat gain!) in a little more than 4 months.

** And 35 POUNDS is what he gained while he was JUST TESTING
the program. Much of that wasn't even using the FINAL,
MOST POWERFUL version of the program! **

You're also going to learn how to BREAK ALL THE RULES of muscle-
building and DESTROY any growth plateaus you've hit. You will be
AMAZED at what this training looks like...and what it'll do for you!
Here is that link...

http://offto.net/muscle/

And one final word...Nick wanted to get this information into the
hands of as many serious trainers as possible so he's temporarily
knocked the price down - it is absolutely DIRT-CHEAP (just $27!
I told him he's INSANE for letting it go this cheap).

But the price will GO UP on Thursday, Nov. 29th at midnight.
So if you want a program that will SLAM the muscle onto your body
and build HUMAN-FORKLIFT STRENGTH, DEFINITELY check it out now...

http://offto.net/muscle/

Yours truly,

Art Breshears
www.rxsportz.com

P.S. Remember, you CAN change your physiology through targeted
training and nutrition and set your body up for a MASSIVE SURGE in
muscle. This program will show you how. But to get the best deal,
you need to act now!

http://offto.net/muscle/

Friday, November 23, 2007

Fat Loss - The Water Connection

The Magic Potion For Fat Loss
By Holly Rigsby, CPT

If there were ever a magic potion for fat loss – it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.

Water is, in essence, the key to fat metabolism. Here's why: one of you liver's primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over – as a result of working overtime, the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don't get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full – you are less likely to overeat!

A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.

How to do it: You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.

To prevent dehydration, make sure you're drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished. If you are hungry about an hour after eating, try drinking a glass or two of water- you maybe misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you over until your next meal.

Here's a ‘success strategy' to get you started: Make drinking water more fun by adding a slice of lemon or lime. Drink water out of a frosted mug or colorful glass. Grab-n-go flavor packets add variety to water between meals. Keep a bottle of water in the car at all times. At work, pack an allotted number of bottled water and set a goal to finish the pack by the end of the day.

For those who tend to prefer carbonated beverages to plain water try sparkling water. Not only is it crisp and refreshing, it satisfies the need for carbonation. Just make sure you choose a sparkling water that does not contain sugar or fruit juice to avoid additional calories.

So if your goal is fat loss, combine a total body strength training program, supportive nutrition and some interval training with your magic fat loss potion and you're destined for success!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.healthybiz2000.com/fitmummy.htm to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Thursday, November 22, 2007

The Best Diet And Exercises For A Six Pack

A question I run into a lot from personal training clients is "What diet and exercises are the best for me to do so I can see my abs?" For some reason there is a misconception that there is something special that you do different from regular training in order to get a six-pack.

The truth of the matter is that developing a six pack comes back to the same information that we have heard before. You need to train your whole body, and eat properly in order to reduce your body fat so that your abdominals become visible.

It's just not possible to wake up one day and decide that you would like to have a lean, fat free stomach and that you can achieve this through some quick "plan" that will zero in on your
stomach to the exclusion of the rest of your body.

You can have the main goal of seeing a massive change to your stomach but if you take the correct actions to attain a six-pack in the fastest manner possible, you MUST see changes in your whole body.

What I am saying is that even though it may seem indirect, you will see greater visual changes to your stomach in a shorter period of time from doing three whole body workouts a week, some
cardio and eating 5 small meals a day then you ever will from the best ab gadgets and fat burning pills out there.

Let's just say for the sake of argument that some of these ab machines work excellent for stimulating the abdominals. They still don't do anything to remove the layer of fat that is covering them and making them impossible to see. In order to remove that layer of fat, you need to burn off calories and you also need a way to keep that layer from coming back. This brings me to the
fat burning pills.

First let me say that fat burners are a joke and that you can get the same effect from drinking coffee and green tea. That effect is a temporary high in energy and kick in the pants to your
nervous system. You MAY burn slightly more calories because of your heightened energy levels but when you crash down and need a nap, you're not burning very many calories then are you?

Let's just say that there was a fat burner that could be the answer to all your prayers and that just by taking it would give you a six pack in a couple of weeks. What happens once you have that six pack? You'd need to keep taking and paying for those pills in order keep what you have. In other words, you'd be an addict with no spare cash. That's assuming that fat burners did work, which they don't. There was a time when some of them did, but these days the ingredients that make them work are now illegal.

Remember, the quickest route to a fat free, flat stomach is getting rid of excess body fat. You're abs are already there! Reach down and touch your stomach. Dig deep into any cushioning you have there and you will feel lumps! Those are your abs. If you take away the cushioning, you will see them.

If you want to see a six pack in the shortest possible time, get working on a full body resistance training program that includes some abdominal work and cardio work. Start eating the right foods. Foods that will fire up your metabolism and give you more energy. Combine these factors for a couple of weeks and you will see more results in a couple of weeks then any ab gadget or fat burning pill could ever give you.

==============================================
Discover How to Turbo-Charge Your Metabolism, Sculpt Your Body, Flatten Your Stomach and Develop A Fat Free Six Pack... Without Fat Burners Or Fancy Equipment. Ray Burton Shows You How ==> Six Pack Abs

Tuesday, November 20, 2007

Fat Burning Tips

5 More Fat Burning Tips for You
By: Craig Ballantyne, CSCS, MS

At this time of year, we can use every last tip to help avoid holiday weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct opinion. If it's fast food, it's poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.


Read the complete article at www.healthybiz2000.com/rxsports/articles/fat-burning-tips.htm

Monday, November 19, 2007

Nutrition Program

Characteristics Of A Good Nutrition Program
By Hugo Rivera CFT, SPN, BSCE.

Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

We'll now discuss the characteristics of a good nutrition program and we'll also go over nutrition basics.


What Should A Good Nutrition Program Consist Of?

1) It should favor smaller and frequent feedings throughout the day instead of smaller ones.

Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario!

Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2-1/2 to 3 hour intervals.

2) Every meal should have carbohydrates, protein and fat in the correct ratios.

Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat.

Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want.


The ratio of our diet will look like the following:

 

Read the complete article at www.healthybiz2000.com/rxsports/articles/nutrition-program.htm

Saturday, November 17, 2007

Exercises Providing Fast Results

Which Exercises Are The Best For Fast Results ?
By Hugo Rivera CFT, SPN, BSCE.

In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding or body sculpting are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.

In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.

Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise's ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).

Neuromuscular stimulation is of crucial importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will be the topic of the next section.

The NMS Classes

In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying the speed of DSL systems (technology used to achieve high speed connections to the Internet through your phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a Class 2 technology.

Therefore, in our exercise rating system composed of four classes, a Class 1 exercise yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class 4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a Class 1b.

 

Read the complete article at www.healthybiz2000.com/rxsports/articles/exercises-fast-results.htm

Wednesday, November 14, 2007

Body Re-Engineering, have you seen it?

I recently got information on natural bodybuilding champion Hugo Rivera's Body Re-Engineering Program. You can get pretty jaded and uninspired with the latest and greatest bodybuilding/fat loss product but WOW! 

It's the approach Hugo takes to creating muscle and slashing body fat which has really impressed me, and got me hooked. It's quite simply unique. He uses a specialized system of calorie cycling and some unorthodox training techniques which combined allow you to slash body fat and gain muscle mass at the same time , creating pretty inspirational results.

I've not seen a program quite like Hugo's before it's certainly NOT another "me to" type product, this thing works, you only need to look at Hugo and his clients to see how amazingly powerful the Body Re-Engineering Program is.

Hugo is not one of those guys who came out of the womb with great genetics, he struggled in childhood with obesity and then anorexia, it was this poor start to life that forced him to finally create his bodybuilding system which clearly works for everybody irrelevant of age, sex or body type. He has achieved an amazing physique despite having lousy genetics, this is really a program everybody can succeed on.

It's very carefully split into sections to deal with different body types as Hugo does not subscribe to the one size fits all approach, it's a highly tailored and unique approach.

In addition Hugo is giving away a lot of special bonus material if you order soon, the one which stands out most is actual access to Hugo himself, so you can ask him questions directly and get support on the Body Re-Engineering Program.

In addition you gain access to Hugo's private members area, where you watch impressive videos of Hugo actually performing all the exercises in the program online , and download pre made diets to make following the program as simple as possible.

Check out more details here.....

http://offto.net/hrfit/

Regards
Art Brehsears

Thursday, November 08, 2007

Lose The Back Pain System

I just got word from my friends at the Healthy Back Institute that they are releasing a FREE Trial of their Lose The Back Pain System. As you've already heard, I am a big fan of this product as it has helped me with my own back pain. They have had such great reviews of this package and they are so certain that it works wonders, that they want you to try it first before paying a single dime for it.

The system retails for $97.

This is an awesome opportunity for you to check it out if you have been putting it off.

This promotion is only going to be available for a limited time. Grab yours now by clicking the link below...

http://tinyurl.com/2d5gto

Yours in health,

Art Breshears

Wednesday, November 07, 2007

How Did Canada Get So Fat?

I opened the paper this morning to find out that the country I live in has just taken the number one spot as the fattest country in the world. I don't know when it happened but just like a cupcake sneaking onto the hips, Canada has earned the title of having the largest obesity problem of 63 different countries in a recent survey by the American Heart Association. I wish I could say this was another American conspiracy theory but alas, it's not.

To tell you the truth, I would have rather seen Canada in a number one spot in the Olympics, but I guess for now, this will be our claim to fame. It's baffling because as far as resources go, we have access to everything we could possibly need to stay fit. We have every tool we need to be healthy and vibrant. We have access to medicare, lots of money for food and gym memberships and plenty of leisure time to use it all, and yet our men have the largest waistlines short of the equator itself.

Maybe that is exactly the problem. We have it too easy. Nothing requires the effort that would suck a few inches off those thighs. While most countries are growing and picking their foods in the backyard and biking to work, we spend a couple hundred dollars on downtown parking and an expansive, oops, I mean expensive meal. We need to get back to basics and we need to do it fast.

We need to stop thinking that throwing money at fad diets and fancy machines will fix our problem of obesity. What we need to do is use our bodies the way they were intended to be used, for working. We need to stop consuming more than we need for optimum energy and performance and we need to GOYA.

What's GOYA, well it means Get Off Your, you can figure out the rest. Besides medical issues that are much more rare than the number of people that use it as an excuse, you only get obese by consuming too much and exercising too little. When you think about that statement, that tells me that a lot of people are wasting their lives standing on the sidelines doing little more than watching TV and stuffing their faces. That's sad.

It's sad because life is full of adventures to be had and they can't be experienced sitting on the couch. Getting out dancing, going to the beach for a swim, snowboarding in the winter and dirt biking in the summer. These are all things that make everyday of your life an experience worth the living. An adventure.

I was recently on a trip to Mexico where a 40 something couple had spent a couple of hundred dollars to do a tour of a remote town. Once we got there this couple sat outside the bus for a couple of hours until the tour was over because they got winded when they tried to walk the streets. I'm not talking crazy hills but normal rolling streets that the villagers walk every day. They wasted their money and didn't get to see some things that were a once in a lifetime opportunity.

I'm upset that Canada has taken the lead on this dubious title but my hope is that maybe it will be a wake up call. Don't stand on the sidelines any longer. Get out and live life to the fullest. Treat your body as your greatest asset and GOYA.

--------------------------------------------------------------------------------
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Saturday, November 03, 2007

Supplement Checklist

Here is Your Supplement Checklist

By: Marc David
www.Beginning-Bodybuilding.com

Confused Supplement Seeker,

A few days ago this kid posted his supplement stack pictures. He spends $400+ a month on supplements! I think I spend under $50 and that's if I'm being experimental.

I'll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor. Let's just stick to the overall basics.

So let's begin...

Foundational Supplements:

* Multi-vitamin
* Essential Fatty Acid complex

The multi-vitamin will act as an insurance policy. Variety in your diet is great and you should strive for it, but not all of us get everything we need for optimal performance. And with the debates on food quality, it's just a decent idea to take a multi- vitamin.

An EFA complex gives you so many benefits to fat burning and muscle building by increasing your metabolism and the heart healthy benefits, it's just a must. Eating plenty of fish will help ensure you are getting your Omega acids but again, insurance policy and a decent foundational supplement.

And that's it!

Performance/Muscle Building Supplements:

* Whey protein
* Creatine

Why isn't protein a foundational? Because I believe that if you wanted to, you could get all your protein needs from whole foods. It's not a foundational to take a shake even after a workout.

And while you can argue that the body will absorb it better and such, it still doesn't make it a must even as an insurance policy.

But it sure as heck does help. I think most bodybuilders will take some form of whey shake at some point during the day. My guess is in the morning upon waking up and after a workout.

Good old creatine. It's proven in over 300 peer reviewed published articles on it's improvements to the bodybuilding athlete.

Optional Supplements:

* Beta-Alanine
* Glutamine
* Casein
* Other proteins

An up-coming major player in coo hoots with creatine is beta- alanine. From my own research and experimentation, it's a fine supplement and not a bank breaker. I do stack this with my BCAA supplement that has creatine in it. One to watch at the least.

Glutamine is something that gets a lot of attention but rarely do we find studies that show it's clear link to bodybuilding. Needless to say...

You can try it out if you want.

Casein is just a slower digesting protein. Many people are firm believers in mixing proteins especially at night when you want a slower digesting protein. Some products have protein combinations in them already. Dairy proteins like cottage cheese have casein in them and make a very good nighttime snack.

Other proteins like egg white protein or vegetarian proteins might be something optional if you find it necessary or beneficial.

Experimental Supplements:

* BCAAs
* Caffeine
* CLA

Branch Chain Aminos are great. Especially in a pre-workout formula. At the moment, I've had great personal success using a BCAA powder with creatine mixed in it. Not something for everybody but if you are looking for that extra edge, BCAA style supplements sure do have a lot of valid research behind them to suggest a performance enhancement.

Caffeine for weight loss or a metabolism boost or maybe you just like your local coffee shop. I don't experiment with it at all but I do like my coffee. Many people find that caffeine in coffee or green tea make good herbal weight loss products that are safe.

CLA is an old school healthy fat that get press every now and again. Lately there's not much promise in terms of human weight reduction but again, something to consider. Don't expert miracles. I tried it once. Interesting. Not a supplement that you'll find in my closet though.

Remember, there are hundreds of supplements out there and the list is growing daily. These few are really all you'll need in addition to your 5-6 meals a day.

If you were to stick just with the foundational supplements, you would still make fantastic progress and spend under $30 a month on supplements.
------------------------
Marc David is a natural bodybuilder who spends very little on dietary supplements. If you want to spend money on worthless supplements, that's your business but if you want to learn which supplements work and which ones don't, that's our business. You're going to be able to read over 50 (fifty!) fully researched, unbiased supplement reviews based on 15 years experience in the supplement industry. http://www.justaskmarc.com/bodybuilding

About the Author

Marc David is an innovative fitness enthusiast and the creator of the "The Beginner's Guide to Fitness And Bodybuilding." method on www.Beginning-Bodybuilding.com

He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know.  visit www.Beginning-Bodybuilding.com

Friday, November 02, 2007

Menu Planning for Smart Moms

Menu Planning for Smart Moms

Awhile ago, I told you about a great Menu Planning Service that is a Quick and Easy Way To Get Dinner On The Table and Enjoy More Quality Time With Your Family...

Planning your meals ahead of time can save you hundreds of dollars and give you precious time spent with your kids at the dinner table.


*** IMPORTANT! ***
Statistics have shown that eating dinner together as a family can result in better grades, less chance of kids using drugs, and also less risk of teen pregnancy.
************************

Well, the owner of that menu planning service just told me that she's raising her prices on November 15th to new members and I wanted to let you know right away so you can lock in at the low price! (Plus, you can get started for just 1 cent -- yep, a penny.)

So, if you've been sitting on the fence, get in now. It's only one measly PENNY to try this menu planner and see if you want to lock in at the low rate.

http://offto.net/dww/

Art Breshears
Fitness and Health Tips
www.healthybiz2000.com  

PS. With the holidays coming, this is needed more now than ever. Wouldn't you like to avoid the hassle of figuring out what to make for dinner every night of the week? For only a penny, you can see what this menu planner is all about.

Again, here's the link... http://offto.net/dww/