Are supplements really necessary for muscle growth?

Are supplements really necessary for muscle growth?
Often one of the first things a person thinks about when
initiating a bodybuilding program is buying supplements.
Many people begin to consider buying a host of supplements
before they have even settled on their exact weight
training program or a diet plan. This may be due to an
unfortunate tendency in North American society to look for
shortcuts and quick fixes in accomplishing any new goal, or
it may in part be due to the daily bombardment of
advertisements that we face on TV, radio, and yes, even the
Internet. These ads often promise incredible results in
improving our physique in various ways without any
discipline or effort needed on our part. Could this
possibly be a healthy way to achieve weight gain or any
other important goal for that matter?

Though this may be received as a bold and controversial
statement, I would assert that few if any supplements are
really needed to accomplish muscle weight gain. I refer
specifically to steroid alternatives and other supplements
meant to enhance muscle growth without any further action
from the consumer. (A careful distinction must be made
here between these kinds of supplements which may not be
necessary or even safe in the long term, and other
supplements which promote general health such as vitamins,
minerals, antioxidants, and the like. Nor am I referring
to pure protein supplements that can help provide extra
food in a convenient manner.) At best, steroid
alternatives may provide muscle growth that could have been
achieved naturally and safely. At worst, they may cause
the user long-term harm, either in health hazards or in
their finances.

The bottom line is that everyone can achieve massive muscle
growth by adhering to the basic principles of progressive
resistance training and increasing caloric intake. In
other words, lift more, and eat more. Repeat until you
achieve the desired results. You don't need to consider
questionable steroid alternatives, or even more reliable
substances such as creatine, until you have practiced basic
principles and achieved as much success as you can. You
can then consider something like creatine to give you an
extra little boost for advanced progress. One of the most
important things you need to be careful about when you
begin a weightlifting program is not getting caught up in
all the hype. You need to be ready to make a serious
commitment, both to education and to long-term training.
Learning to rely on supplements first can put a heavy load
on your bank account and ingrain some pretty unhealthy
habits like choosing quick fixes instead of learning
discipline and commitment.

----------------------------------------------------
Jon Cardozo, from Jcardozium research, writes on how to
build muscle naturally, nutrition, and general fitness.
Visit his website for more information on how to gain
muscle at http://maximum-muscle-gain.com

Bodybuilding: Huge Forearms

Bodybuilding: Huge Forearms
Forearm Training

I personally have always struggled with developing my
forearms to match my upper arms. I have recently started
to use one of the oldest forearm development tools, called
the wrist roller. This is a simple device that can be made
with things that most people can find around the house, and
yet in my opinion is one of most effective forearm
developers ever devised. As you'll soon see, the reason a
lot of people don't use this exercise is because it is
quite painful to perform as it develops a deep burn in the
forearm muscles very quickly!

This simple device can be made with a broom handle and a 5
foot length of rope.You can see pictures by clicking the
link at the bottom of this article.

You can also go to Home Depot or your nearest home center
and buy and 18 inch long wooden dowel that is between one
and 1 1/2 inches in diameter. Drill a hole through the
center of the dowel about 1/4" in diameter. Now take one
end of a 5 foot piece of rope and feed it through the hole
in the dowel and tie in a nice big knot on the other and so
it can't be pulled back through. The next thing you're
going to do is to tie either a small dumbbell or a 5 - 10
pound barbell plate to the other end of the rope. Adjust
the length of the rope so that when you hold the dowel in
your hands and extend your hands straight out in front of
your body, the dumbbell or barbell plate is just barely
touching the floor.

Now you have made yourself your very own wrist roller
exercise device! To perform the exercise, hold the dowel
straight out in front of you with both hands and start to
roll it either way, moving only at the wrist until the rope
is wrapped completely around the dowel and the weight has
been lifted all the way up until it stops. Now slowly roll
the dowel the opposite way to lower the weight.

It is very important that you keep the weight under
control, and do the movement relatively slowly. Do not move
your arms, only your wrists for maximum effect.

When the weight is lowered all the way down to the bottom,
keep turning the dowel in the same direction, and it will
start to roll back up. Keep rolling it in that direction
until the weight comes up to the top once again. Now
reverse the direction and lower it to the bottom. This
completes one rep.

There are several variations in the way you can perform
this exercise. The method outlined above is my preferred
technique. It can also be performed while resting your
elbows on something to support your arms so that you can
focus more on your forearms and leave your deltoids out of
it. Another method is to stand on a chair or bench, and
instead of extending your arms out in front of you just
allow your arms to hang down in front of you and roll the
weight up and down in that manner. If you follow the
rolling technique I have outlined above, you'll get a
thorough workout of both the back and front of your
forearms. If you do it correctly, you will quickly start to
feel the pump and the burn that is so effective in building
forearm strength using this device.

Unless you already have incredible forearm strength and
endurance, you will notice that it doesn't take much weight
to fry your forearm muscles! I would recommend performing
three or four complete reps of this exercise at least three
times a week at the end of your workouts. Always do this
workout last because you will greatly diminish your ability
to lift weights for any other exercise! Or if you don't
have a workout that day, just do it before you go to bed.
Just make sure you don't do it right before you're going to
need your hands for something like typing!

I also recommend that you do not use this exercise as your
entire forearm workout. I only suggest that this is an
excellent additional movement that will really add mass and
strength to your forearms if that is a problem area for you
or if you really need to increase your forearm strength for
some kind of sports activity.

A good complete forearm workout should include standard
wrist curls and reverse wrist curls for three sets of 12-15
reps for each of the two exercises. Finish the workout with
wrist rollers and you will experience a most incredible
pump that will trigger new muscle growth!

I personally have noticed greater endurance, strength and
size in my forearms in just a few short weeks of performing
this exercise. Try it for a month and see if you experience
similar results. you won't be disappointed!

Please keep in mind that successful bodybuilding training
requires proper nutrition. You must provide your growing
muscles with the proper vitamins, minerals and protein.

Protein is by far the most important nutrient to a
bodybuilder. You must consume 1 to 1.5 grams of high
quality protein per pound of bodyweight every day to make
quality muscle gains. This could mean 200-300 grams per day
for most bodybuilders. This protein should come from
chicken, beef, turkey, eggs, milk, and other animal sources.

----------------------------------------------------
David Monyer has been bodybuilding for more than 20 years
and has written numerous articles on supplements, training
and equipment. Please visit his website for more
information and sources for all your bodybuilding needs.
http://www.rocksolidbodybuilding.com

Chronic Fatigue Syndrome Explained

Chronic Fatigue Syndrome Explained
Chronic Fatigue Syndrome is a common but poorly understood
illness that can cause a wide range of symptoms. CFS is
widespread in the United States. Although it can occur at
any age, it usually hits between the ages of 20-40. Chronic
Fatigue Syndrome mainly affects women but can affect men as
well. It can come and go and ranges in severity of
symptoms. Depending on the symptoms, Chronic Fatigue
Syndrome can make living a normal life very difficult.

There are a wide range of symptoms one can have when they
suffer from CFS. The most common symptom and hallmark of
this illness is severe, disabling fatigue and exhaustion.
This symptomm is one of many that can occur with chronic
fatigue syndrome.

Other common symptoms often found in CFS suffers are: all
over weakness, sleep disorders, aching muscles and joints,
loss of appetite, headaches, swollen lymph nodes in neck or
armpits, sore throats, mild fever, intestinal problems,
anxiety, depression and mental confusion.

No one knows the exact cause of chronic fatigue syndrome
but it commonly shows up after a viral illness. There are
common theories as to the cause of CFS including; prior
contraction of Epstein-Barr Virus. Other experts believe
that CFS is related to a problem with immune function in
one's system. Blood pressure, chemical sensitivities and
other theories are also being studied.

In Chronic Fatigue Syndrome, there are many variables that
can contribute to the severity of symptoms one experiences.
Some sufferers are laid up in bed for weeks at a time, some
just a few days and then there are some who lead their
normal lifestyle. However difficult or cumbersome your
symptoms are it is important to remember that there are
steps you can take to improve your symptoms.

The important factor for CFS sufferers to focus on is to
remember that there is good treatment to relieve fatigue
and suffering. There are many natural treatments and
supplements you can take to increase energy, decrease pain,
reduce anxiety and depression. There is hope.

Chronic Fatigue Syndrome sufferers find great relief when
implementing a natural treatment plan that incorporates a
detoxification, rejuvenation, and maintenance system. These
three components work together to build an environment
where your body can heal itself. You can relieve the
exhaustion and pain associated with chronic fatigue
syndrome.

Chronic Fatigue Syndrome is a mysterious illness but there
is good help out there to help you cope with your
condition. Research the treatment options available to you
and start experiencing life with much more energy and less
pain.

----------------------------------------------------
Hailey Harris is an expert in dealing with Chronic Fatigue
and Fibromyalgia symptoms after suffering for more than 8
years with health problems. She is now symptom free and
living a pain free life. She developed Ridfatigue.com found
at http://www.ridfatigue.com to help others learn to do the
same. To receive tons of info, tips, and healing strategies
for free visit http://www.ridfatigue.com/how.html .

Do you feel dizzy during exercise? Find out why....

Do you feel dizzy during exercise? Find out why....
Are you one of the many people who suffer from dizzy spells
or light headedness during exercise? Many people seem to
suffer from dizzy spells either during exercise or
afterwards. If you are one of these people then check the
list below to see where you may be going wrong:

1. Running on empty - if you exercise in the morning after
maybe 10 hours since your last meal then your body is low
on many of the nutrients and energy required to get you
through your workout. If your carbohydrate stores
(glycogen) levels are low then your body will use your
muscles and fat for energy and this can be a strain on your
system. Consider eating muesli, fruit, porridge - 1 hour
before exercise.

2. Lack of fluids - our body’s natural equilibrium of
water is very crucial - as you perspire you lose water and
this can tip you over the edge. Drink water before, during
and after exercise but don’t overindulge.

3. Low blood pressure - fast movements from standing to
lying can cause dizziness in people suffering from low
blood pressure. Take your time between transitions or
better still perform all your standing exercise and then
all your floor exercises.

4. Blood pooling - after heavy leg exercises (squats,
deadlifts) blood rushes to your legs in order to fuel your
muscles. Ensure you take time to recover after these
exercise and give the blood chance to recirculate.
Don’t sit down, moving around on your feet will help
you return back to normal quicker.

5. Anaemia (iron deficiency) - because you have a lack of
red blood cells you have less carriers for your oxygen and
so can make it harder when exerted to return oxygen back to
your brain.

6. Correct breathing - starving your body of oxygen by
shallow breathing or holding your breath during exercise is
a definate no no. Concentrate on your breathing and this
will not only get you through your exercise session but can
improve your lung capacity and control your heart rate too.

7. Too much too soon - if you have been away from exercise
for sometime or are trying something new then the shock to
your body can cause spells of dizziness. Remember to take
things easy and be progressive. Rome wasn’t built in
a day!

If after following this advice or you still feel concerned
about your dizzy spells then consult you local GP.

Don’t let dizziness spoil your workouts!!

----------------------------------------------------
Greg is a health and fitness professional based in
Hampstead, North London. He achieves fantastic results for
his clients by using his indepth knowledge and the most up
to date techniques.
http://www.gbpersonaltraining.com

Are You Changing Your Genes?

Are You Changing Your Genes?
Living healthy not only affects you, it affects your
potential offspring…and yes, fellas, this applies to
us too. But isn’t this something we already knew? It
is true that we inherit our genes from our ancestors
(parents, grandparents, and so on) and our genes impact how
you develop and influence your vulnerability to
disease….but there is more to the story.

A recent episode of NOVA titled, “Ghost in Your
Genes”, gave a fantastic overview of some research
investigating the influence that our
‘epigenome’ has on our lives, and in turn, the
influence that our lives have on our epigenome.

You have more control of your genes than you think.

Your genome is the total set of genes that you inherited
from your parents and your epigenome (literally translating
as “on top of” or “in addition to”
the genome) is partially inherited and partially created by
your experiences. Your epigenome is a collection of
physical modifications of your genes.

How is epigenetic control different from genetic control
over our lives? Well, both the genome and the epigenome
control how genes turn “on” or
“off” to influence the health of our brains and
bodies. One of the main differences is that your epigenome
changes throughout life, while your genome is relatively
unchanging from the time your were conceived.

This means that the genetic factor is more influential
early in life, assuming that everyone has reasonably
nurturing parents. But once we get past the early stages of
development we gain some control over our genetic destiny.

Think about it kind of like driving a car. Early on, you
are safe if your parents are good drivers, but once you get
your own license your safety is in your own hands.

One of the most striking examples of epigenetics comes from
studies in identical twins. Even though identical twins
come from the same egg and start with the same genes and
initial epigenome, their experiences throughout life alter
their epigenetic makeup. This ultimately affects how their
genes turn on and off and how this controls their health
and longevity.

When are you absolved of your responsibility?

Now, keep in mind that these epigenetic changes are
inheritable…..meaning you can pass the changes that
you make to your offspring. So, how many generations can
these effects last for, you ask? So far, researchers have
data suggesting that epigenetic alterations can have
effects on several generations down the line.

Since the epigenome can also be influenced by lifestyle
choices (i.e. diet, smoking, exercise) and environmental
factors (i.e. pollution) the choices we make today can
influence several generations to come.

So aside from the birthday cards, hand-knit sweaters, and
rolls of pennies, your grandparents may have also given you
epigenetic predispositions for increased or decreased odds
of getting diabetes and several other diseases. What kind
of grandparent do you want to be?

The silver lining in all of this is that even though we
start with a set of genes and an epigenetic fingerprint, we
have the ability to influence our epigenome by the
lifestyle choices that we make. And, since the epigenome
can turn genes on or off, we ultimately have some control
over our genes. So even if you don’t care about your
health, think about how you might be influencing the health
of your grandchildren.

----------------------------------------------------
Master Brain Fitness techniques for you and your family.
Your Brain Fitness holds is the key to unlock your maximum
potential. Dr. Simon Evans and Dr. Paul Burghardt at
BrainFit For Life put together the right ingredients in
right amount to create the recipe for success. Visit
http://www.BrainFitForLife.com for FREE Brain Fitness
resources.

Digestion and Aloe Vera

Digestion and Aloe Vera
For centuries, men and women from cultures from around the
world have known about the healing properties of aloe vera.
Throughout the Americas aloe has been one of the best
topical treatments for burns, rashes, and various skin
ailments. But aloe is also an extremely healthful natural
food. Many cultures have included aloe as part of their
daily diet. The Chinese have used it as an aphrodisiac, in
Trinidad it is used for jaundice, and in Africa aloe is the
cure for headaches. Native Americans used aloe to
eliminate threadworms, and in Korea, aloe is used to
increase energy and stamina.

Most people agree that aloe looks like a cactus but it is a
member of the Liliaceae, or lily flower family of plants.
Aloe Barbadensis is a specific type of aloe that is
commonly used for its nutritional properties. It contains
more than seventy-five nutrients! These include seven
essential sugars or glyconutrients, twelve vitamins,
eighteen amino acids and twenty minerals. Vitamins A, B,
C, and E, beta-carotene, zinc, calcium, copper, phosphorus,
magnesium, and manganese are all included in aloe.

Many people have used aloe as an internal cleansing or
detoxification agent, as a pain reliever for sore joints
and muscles, and as an antibacterial support. Aloe has
commonly been used to promote better intestinal function,
improving conditions like chronic constipation,
hemorrhoids, colitis, and other gastrointestinal (GI)
conditions. Emerging research shows that aloe can also be
used to support our immune systems.

When a person first begins taking aloe, it has been known
to cause a loose stool, diarrhea or stomach cramps. This
is often called cleansing. While the cleansing process may
be uncomfortable, it typically passes within a week. The
effects of cleansing can be reduced by taking a little less
of the aloe during the cleansing process and building back
up to the recommended daily dose. It is important to
continue taking the aloe because simply stopping in the
middle of the cleansing process means your body still
contains the unwanted toxins that were starting to be
eliminated from your body. By cutting the dosage and
building back up, we rid ourselves of the toxins, clean our
digestive tracts, and can more quickly enter the
maintenance phase where our bodies can more fully digest
healthy foods in our intestines.

While many of us knew about aloe’s topical healing
properties on wounds, burns, and bites, it should not come
as a surprise that aloe is excellent as a health food
supplement (sometimes called a nutritional supplement or
herbal supplement) for healing our digestive tracts
enabling each of us to more fully absorb the nutrients our
bodies need for health and vitality.

----------------------------------------------------
Ronald Godlewski has successfully founded and run several
businesses and is currently working with Life Force
International growing one of the fastest growing
Independent Memberships. To join Ron's team or for more
information on Liquid Nutritional Supplements and to
receive a FREE Quart of Body Balance visit
http://www.PillFreeSupplements.com or call toll free
1-888-LFI-CUST (1-888-534-2878).

Making Fitness A Part Of Daily Life

Making Fitness A Part Of Daily Life
It seems kind of funny to me when people ask how can they
make fitness part of their daily lives because I often
wonder if they really want the truth. The reason I say that
is because fitness is a lot like any other hobby. You have
those that dabble and then you have those that are, well, a
little farther out of the norm.

It reminds me of that quote where Jack Nicholson says
"Truth? You can't handle the truth!" You see, the fact of
the matter is that some of the fitness crowd do things on a
daily basis that to "normal" people seems a little strange.

If you want to answer a question like how to make fitness a
part of your daily life you have to look at who you are
talking to. For the average person just getting into
fitness, you would say a very politically correct bunch of
tidbits like what is about to follow:

1.Walk to work instead of driving.

2.Park further from the mall and walk more.

3.Take the stairs instead of the elevator.

4.Walk during your lunch hours.

That all sounds pretty familiar doesn’t it? It's
pretty standard fair for a personal trainer to blurt out
when trying to give some general guidelines. But what about
that other part of the population that would like to make
fitness a part of their daily lives? You know, the ones
that are a little "out there". The people that the normal
folk would call, "fitness nuts".

Here is how is how a fitness nut would act on a regular day
because they love fitness and moving is a joy that has no
comparison.

You wake up and immediately drink a glass or two of water.
You know you are dehydrated after all night. You jump into
the shower and let the hot water warm up your muscles and
you start your stretches. A couple chest stretches using
the shower wall, some deep squat holds, a couple lunge
holds for the hip flexors and some forward bends to ease up
the hamstrings from your previous leg workout. Funny I know
but all these stretches make shaving your legs a whole lot
easier!

After the shower you have to get your daily clothes from
the laundry downstairs, so you bear crawl down the stairs.
Once you have your laundry, you jump up the stairs taking
them two at a time. Then you bear crawl back down because
you dropped a sock and your t-shirt.

After you have breakfast, you go to brush your teeth and
hang from your doorway chinup bar to get a good stretch.
You're feeling pretty good this morning so you throw in 5
chinups too while your at it.

After work you didn’t feel like going to the gym and
that's o.k. because you know how your body works and you
know you need a nap before you can really pound out a super
intense workout.

After your nap you go over to your laptop and crank up your
favorite tunes. You decide to workout at home today because
that's what you feel like doing. You decide on this workout:

5 Handstand Pushups

10 One Legged Squats

15 Chinups

You set your watch to 30 minutes and decide to do as many
rounds of the above circuit as you can before the alarm
goes off. 10 minutes later you are sweating like crazy.
Your spouse thinks your insane and your kids are laughing
their heads off. The most important thing is that they
admire you for taking care of yourself so that you will be
around for many, many years to take care of them.

30 minutes later you're all finished and only 10 feet from
your own shower and family. After everything is said and
done you lay in bed with a smile on your face and slip into
a deep sleep with a smile on your face. You're physically
tired and very happy because you are one of the rare few
that make fitness a part of your daily life.

----------------------------------------------------
"Would You Like To Know How to Turbo-Charge Your Metabolism
and FORCE Your Body to Burn Off Pounds Of Body Fat...
Without Spending Endless Hours In The Gym?"
Check It Out ==> http://www.fattofitbook.com