People who are afraid of medications usually prefer to rely on natural or herbal remedies to take care of their various problems. Some athletes feel the same way, too, and this is why they may also choose a natural method over a medical one to help them burn fats more easily.

GREEN TEA – This particular cup of tea is certainly making waves in the healthcare industry. The origins of green go as far back as four thousand years ago.  Green tea possesses a rather unusual flavor that appeals to some while repelling others. Green tea contains several key ingredients that help get rid of undesirable compounds in our body such as calories and – you guessed it – fats!

In a study performed at Birmingham (UK) University, it was shown that average fat oxidation rates were 17% higher after ingestion of green tea Extract than after ingestion of a placebo [2].  Similarly the contribution of fat oxidation to total energy expenditure was also significantly higher by a similar percentage following ingestion of green tea extract. This implies that ingestion of green tea extract can not only increase fat oxidation during moderately intensive exercise but also improve insulin sensitivity and glucose tolerance in healthy young men. [1]

If you’re intending to use green tea as a fat burner, choose a product that has the highest amount of polyphenols, as this is the chief source of benefits of green tea. Secondly, drinking three cups of green tea everyday would sufficiently bring your fat content down.

Coleus forskohlii – This strange-sounding fat burner is a plant that’s found in the Asian region. Studies have shown that properties of this plant can increase the level of fat burning inside our bodies. This particular plant also helps people feel full longer, and therefore eat less. If you’re intending to use this fat-burning technique, make sure that you inform your physician first as it may have unwanted side effects.

YERBA MATE – This is another herbal remedy to help increase the level of fat burning in your body. It is primarily found in the rainforests of Latin America. When you take yerba mate, you can experience the advantages of caffeine without its downside. Simply put, your brain functions better and you feel more energetic without feeling too nervous or restless. Secondly, yerba mate, according to recent studies, can also help your body burn fats more quickly.

EPHEDRA – People who are already somewhat familiar with the trends in the healthcare market would no doubt recognize the name ephedra. Ephedra is actually where ephedrine, a popular stimulant, comes from. Ephedra not only burns fats and calories faster, it can also help you lose weight more quickly because of its appetite-suppressing functions.

Ephedra is both a stimulant and a thermogenic; its biological effects are due to its ephedrine and pseudoephedrine content. [4] These compounds stimulate the brain, increase heart rate, constrict blood vessels (increasing blood pressure), and expand bronchial tubes (making breathing easier). Their thermogenic properties cause an increase in metabolism, evidenced by an increase in body heat.

The Truth about Fat Burning Pills

No matter how powerful a fat burning pill is it won’t work if the person doesn’t adhere to the right exercise and diet at the same time.
Athletes must not expect fat burning pills to work like miracles; they still need to undergo rigorous workouts and a strict diet if they want the fat burning pill to work.

Secondly, you must not allow yourself to be swept away with the bold claims frequently made by fat burning pills. Most of these pills are fond of claiming that their products no longer contain any dangerous ingredients, and that it’s thoroughly safe and effective to use, and so forth. The only way however to determine that is to find someone you personally know and trust to confirm the validity of those claims. Failing that, you can always contact the Food and Drug Administration and know their official stand regarding said product.

Competition is always fierce in all kinds of sports, and this is probably why athletes feel a desperate need to make use of the most effective fat burner available in the market. Their needs however must not make them blind to the risks they’ll be facing if they make the wrong choice. Fat burning is good, natural or not, just as long as it’s done safely.

1. Green tea. (2009, June 30). In Wikipedia, The Free Encyclopedia. Retrieved 03:36, June 30, 2009, from http://en.wikipedia.org/w/index.php?title=Green_tea&oldid=299441361

2. “Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans”. Vol. 87, No. 3. American Journal of Clinical Nutrition. March 2008. 778-784. http://www.ajcn.org/cgi/content/abstract/87/3/778. Retrieved on 2008-10-25.

4.   Abourashed E, El-Alfy A, Khan I, Walker L (2003). “Ephedra in perspective–a current review”. Phytother Res 17 (7): 703–12. doi:10.1002/ptr.1337. PMID 12916063.

Ephedra. (2009, May 14). In Wikipedia, The Free Encyclopedia. Retrieved 20:46, May 14, 2009, from http://en.wikipedia.org/w/index.php?title=Ephedra&oldid=289957268

Antioxidant Green Tea - www.advanced-antioxidants.com.  http://www.advanced-antioxidant.com/antioxidant-Grean-tea.html

T-Nation.  ECA Stack - http://tnation.tmuscle.com/free_online_forum/diet_performance_nutrition_supplements/for_the_young_lady_at_the_gnc%3bjsessionid=A26793685D26CA601ACFA9FEB2F61C56.hydra?pageNo=0#460826

T-Nation.  Jack Yo Ass Up! - Testosterone’s Guide to Pre-workout Stimulants. http://www.tmuscle.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/jack_yo_ass_up_testosterones_guide_to_preworkout_stimulants

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Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - both FREE, with no purchase necessary.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of “The Truth about Six Pack Abs” ©2004-2005.

Article Source: http://EzineArticles.com/?expert=Mike_Geary
http://EzineArticles.com/?Body-Part-Isolation-vs.-Complex-Movements-in-Strength-Training—Build-Real-Muscle-Instead-of-Fake!&id=59637

Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the “Compensators” and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are “compensating” for your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…

QUESTION: Tom, there is one thing that I really would like to know – your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a measurement to shoot for – e.g. biceps, chest, waist, hips, etc. Also, it seems like certain ratios (for example, chest to waist ratio, and maybe there are others?), would be helpful also. My thinking is that if my waist and hips are “growing” faster than my chest, then that might be an indicator that I am gaining fat where it likes to show up first (hips and waist). The measurements I have of myself are: chest, waist, hips, biceps, forearms, thighs, calves. Thank you.

ANSWER: Personally, I no longer take my measurements, although I did regularly when I was a teenager. I do, however think it’s a great way to chart progress. Circumference measurements give you feedback about how well your training (and nutrition) regimen are working and let’s you catch yourself if certain body parts are lagging behind others, or in the case of waist and hips, if you’re gaining body fat.

The waist measurement is an important one, because when your waist circumference is going down, you know your overall body fat is going down. Also, when your waist shrinks even a little bit, it tends to completely change the way you look – even if you don’t gain any muscle, a narrow waist creates an illusion of broader shoulders. Abdominal fat and a large waist measurement is also a health risk.

There have been all kinds of different formulas proposed over the years for the “ideal proportions”, but I never aimed for a certain measurement myself. Bodybuilding is a very visual sport. The judges don’t come up on stage and measure your arms in a bodybuilding contest – you are judged on appearance.

I’ve always gone after a certain “look” as opposed to a certain measurement. I cut out photos of bodybuilders whose physiques I admire and want to emulate and rather than having a measurement in mind, I always have a picture of my ideal in mind.

On top of a solid base of muscle size, I simply work towards symmetry, so all muscles are developed equally, with no single muscle groups that are out of proportion compared to others - for example, a huge chest and rib cage with small arms looks silly - huge arms and small legs looks un-symmetrical as well.

I’m not all that hung up on weighing a certain amount either, although I do weigh myself regularly. The main reason I monitor my weight closely is because in the off season, I’m always interested in gaining more lean body mass and prior to competition I have to make a weight class (middleweight has a 176 1/4 lbs cutoff. )

I’m 5’ 8” tall and I weigh 174-176 for competitions. That is very much a “false” weight, however, because I easily lose 6-10 pounds of water weight in the three days before a contest. By the Monday after a Saturday contest, my weight is usually back up to 180-184 or so. Off season, I weigh about 195-200 lbs. My off season body fat is usually around 9-10% and before contests it’s around 4%.

Years ago I do remember measuring my arms and they were 17 1/2” cold and 18” pumped. That was a long time ago. I would imagine they’re bit larger now, but who knows. My waist is 31-32” most of the year, even smaller before contests (last notch on the lifting belt!)

These are somewhat typical off season / pre contest height, weight and body fat measurements for a natural bodybuilder. In the professional and open federations (not drug tested), those weights and measurements might be considered “small.” However, a 17-18 inch arm on a lean and proportionate body can look very impressive.

Steve Reeves for example, was known as one of the most symmetrical and aesthetically pleasing bodybuilders of all time, even though he was not “huge” by today’s standards.

Reeves wrote about ideal measurements frequently and was always striving for his idea of perfection in this regard (and came close to achieving his own personal ideal). One of his criteria for ideal proportions included having his arms, calves and neck measure the same.

Steve Reeves Measurements:
Arms: 18.5 inches
Calves: 18.5 inches
Neck: 18.5 inches
Thighs: 27 inches
Chest: 54 inches
Waist: 30 inches

In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:

Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size

Steve Reeves’ height and weight chart for a bodybuilder (natural)
5’5” 160lbs
5’6” 165lbs
5’7” 170lbs
5’8” 175lbs
5’9” 180lbs
5’10” 185lbs
5’11” 190lbs
6’0” 200lbs
6’1” 210lbs
6’2” 220lbs
6’3” 230lbs
6’4” 240lbs
6’5” 250lbs

In the book Brawn, Stuart McRobert published the old “John McCallum formula for “challenging yet realistic” measurements for “hard gainers. His formula is based on wrist measurement and was also published in the book Super Squats:

John McCallum’s realistic measurement ideals for hard gainers
1. 6.5 times your wrist gives chest girth
2. 85% of the chest girth produces the hips
3. Take 70% of the chest girth for the waist
4. 53% of the chest gives the thigh girth
5. The neck size is 37% of the chest
6. 36% of the chest produces the upper arm girth
7. The calves come out a little less at 34%
8. The forearms get 29% of the chest measurement

Incidentally, McRobert’s book Brawn has an entire chapter called “expectations” which discusses the truth about measurement claims.

I find all these measurement ideals very interesting, but personally I take them with a grain of salt.

Be careful with some of the formulas for “ideal measurements”, because if they were based on steroid using and or pro bodybuilders, you may get discouraged by trying to pursue an impossible goal for a natural bodybuilder or the measurements of someone with a totally different bone structure than you have.

Measurements - especially arm measurements - are also frequently exaggerated. Twenty inch arms, for example, are rare and when you actually see them in person, you realize just how massive they really are. But somehow beginners and natural athletes get the idea in their head that bodybuilding success means 250 pounds and a 20 inch arm.

The truth is, a 17 to 18 inch arm on a ripped 175-180 pound physique with excellent balance, symmetry and proportion can look much larger than it really is – it’s an optical illusion of sorts.

Some of these guidelines for “ideal proportions” are the “Grecian” or “classical” ideals while others are ideals for bodybuilders. In either case, keep in mind they are subjective – they’re just someone else’s opinion of what is an ideal measurement. The only opinion that matters in the end is your own.

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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I’m sure by now you’ve heard all about the amazing health benefits of antioxidant rich foods in your diet. Not only do these free-radical fighting antioxidants help you look and feel younger by slowing down the aging process, but they also help to prevent cancer, heart disease, and loads of other degenerative diseases. But that’s not all. Antioxidants also help you to recover better from exercise…and that means more muscle and less fat on your body in the long run!

The function that antioxidants play in aiding your recovery from exercise is the inhibition of free radicals produced during exercise. Any time you workout, free radicals are produced in the body that damage muscle tissue. Having an adequate supply of antioxidants about an hour or so before your workout can greatly reduce the muscle damage caused by free radicals, hence, improving your muscular recovery from exercise.

Some of the most potent sources of whole food antioxidants are berries (blueberries, raspberries, blackberries, strawberries, cranberries), cherries, acai fruit, various teas (green tea, oolong tea, white tea, black tea, and red tea - a.k.a. rooibos tea), nuts, seeds, red and black beans, purple potatoes, grapes, red wine, cinnamon, and dark chocolate or cocoa. Don’t be fooled by all of the intense marketing for expensive antioxidant supplement pills…remember whole foods are always better for you (and cheaper) than a pill.

My favorite pre-workout antioxidant-loaded snack is a piece of whole grain toast with almond butter, a small amount of blackberry jam, and topped with a pile of fresh blueberries or sliced strawberries. I wash it down with a glass of iced green tea or rooibos tea sweetened with just a small bit (about a teaspoon) of raw honey. This is literally a quintuple-whammy of potent anti-oxidants! The almond butter, blackberry, blueberries, raw honey, and the green or rooibos tea are all loaded with different varieties of muscle protecting, youth promoting antioxidants. I throw down this snack about an hour before my training. Give it a try for yourself, or be creative and come up with your own antioxidant-rich pre-workout snack based on your tastes.

Remember, your body is continually bombarded every day by free radicals (creating oxidative stress) from exercise, air pollution, smoke, sun exposure, junk food, exposure to chemicals, etc. To reap the full benefits of antioxidants, try to make sure that every meal and snack you eat has at least one or two sources of antioxidant rich foods. This will give you a continuous supply of antioxidants throughout every day to prevent damage from the free radicals you are constantly exposed to.

Antioxidants are just one piece to the puzzle of a healthy diet that will give you the lean, muscular, youthful, and disease-free body that everyone wants. To discover the secrets behind all of the other pieces to the diet puzzle that create a lean body (macronutrient profile, glycemic response, hormonal response, glycogen storage, muscle protein synthesis, the role of leptin, the insulin process, etc.), visit http://truthaboutabs.com

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - both FREE, with no purchase necessary.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of “The Truth about Six Pack Abs” ©2004-2005.

Article Source: http://EzineArticles.com/?expert=Mike_Geary
http://EzineArticles.com/?Antioxidants—Add-a-Lean,-Muscular-Body-to-the-List-of-Benefits!&id=59284

“What’s the number one reason people do not work out?”

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It’s TIME. Or rather the lack thereof.

“We know that 50 per cent of the population doesn’t [exercise] and the most commonly cited barrier to exercise is lack of time.” This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised “traditionally” — 90 to 120 minutes per day — with another group exercising far less:  Only 20 minutes per day and only three days per week.

That’s a whopping one hour per week folks.

Did you know that the “7 Minute Muscle” plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days per week?

And that actually works?  Yeah… you bet it does.

If you do the math, that’s about an hour per week as well.

This is the “Level 1″ workout. There are three levels depending on your goals and exercise tolerance.

Find out more here – 7minutemuscle.com

Back to Gibala’s study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)

The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity — exactly how you should.

This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch:  Train too hard and you will shut down your fat-burning furnace.

Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, “I’m being chased by a tiger! Horde the fat!”

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity.

You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

Just remember these three key points:

1.  Time is the greatest barrier to fitness.
2.  Workouts can be short and very effective.
3.  The body goes where the mind directs.

Until next week, train smart.

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By Tom Venuto, CSCS, NSCA-CPT

www.BurnTheFat.com

If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts - and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it…)
I’m currently on workout 3 of 4 in this pec routine and the results have been so impressive that I decide to write it up for you before I even finish the final workout next week.

Considering I’m on a calorie deficit in a cutting phase, I’m especially impressed with the increase in my chest size and development after 3 workouts. You’re not going to gain much if any muscular body weight if you are in a caloric deficit, but NO DOUBT, you can improve the development of a muscle group even while cutting up. This is a perfect example. I’m going to return to this program again for sure on my next mass phase. This program is called…

Multi-Angular Rest Pause With Pump Finisher

Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.

For exercise two (dessert), I chose an isolation exercise for a pump finisher, and it changes with every workout.

Here’s the sequence:

A1 Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds

A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds

A3 Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest

A4 Dumbbell Press - flat bench
6 reps

Now rest 2 - 3 minutes.

That’s one “set.” Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.

Yes… that was round ONE. Now do it two more times.

Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.

For poundage, you’re going to have to go MUCH lighter than usual. Although I don’t train pecs heavy anymore, last time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that;  70 lbs on workout 1,  75 lbs on workout 2, and 80 lbs on workout 3. On the last one, I had to drop to the 75s to finish all 3 rounds and even then I needed some forced reps towards the end.

You may need to decrease the weight on the 2nd or 3rd round, but if at all humanly possible, do NOT reduce the weight during each round. Doing all four angles at the same poundage is the whole idea.

What may happen, especially if you even slightly overestimated your starting poundage, is that reps may drop with each angle change within a round. First angle - 6 reps is easy. second angle, a little harder, but still no problem. Third angle, you might only squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit total failure on the 4th or 5th rep.

Now this is also where a training partner comes in. This routine should not be attempted without a spotter. Sorry, but you are a dork if you try to do this without a spotter. This program causes HONEST muscle failure (I’ll explain that in more detail shortly), so you need the spotter for safety, but moreover, you will need a spotter’s assistance to complete forced reps, at least on the final round or two, if not the first round. In general, forced reps should not be overused, but they play an important part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You might be finished! Yeah. some people will be DONE, KAPUT, ZONKED, BONKED, NUKED, GAME OVER, after 3 rounds of that (think about it - that was 12 sets, disguised as 3 sets!) However, for those who want the full course…. come with me and lets finish off those pecs with the pump (oh, you thought were already pumped… heh.. just wait…you’ll see what a pump is!)

The second exercise (exercise B) is going to be an isolation exercise.. ie., DB flye, cable crossover, machine flye (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fashion. use a steady quick tempo, but not so fast that you use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest pause, then finish your workout with 2-3 sets of 25 reps on a pumping, isolation movement.

This routine is performed within a standard bodybuilding type of split, so it should be done once in 5-7 days, no more. You would probably do another body part after chest, such as biceps or triceps, depending on how you organize your split routine.

I would recommend advanced bodybuilders use this program a couple times a year if and when they need a boost in chest development. This is not the type of program you would use all the time. You would burn out and overtrain.

There’s one more very important part of this routine - progression.

On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to complete all 3 rounds at all 4 angles for 6 unassisted reps. Its going to get harder each time, even as you get stronger. You may have to use a spotter more with each progressing workout. You may also find that on workout 1 or workout 2, you can complete all 3 rounds with the same dumbbells, but on workout 3, by the 2nd or 3rd round, you have to drop the weight or you’ll barely be getting 2 or 3 reps.

Now let me re-emphasize the importance of a spotter. Theres something thats going to happen when you do this routine that does not happen often. You will hit what my training partner and I call “HONEST FAILURE.” This means that your muscles literally fail, or give out right underneath you. Mind you, this is not something you would usually aim for, but that’s just the nature of this program and this is only a 4-workout high intensity “shock” type of routine.

When I say your muscles will give out, I mean that literally. On the last rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath you. That’s honest failure.

You see, there are several types of failure… First there is “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and because it hurts or you’re tired, that causes you to stop. That’s sissy failure (sarcasm).

Then you have positive failure. This is where you can no longer push the weight up in a concentric motion, but you are still able to lower the weight and exert an upward force against the weight. For example, you’re bench pressing and you hit the “sticking point,” but you are holding that bar at the sticking point (its not coming back down), and you’re still exerting force to push the bar upward, but the bar simply isn’t moving up!

Then you have honest failure. This is where the muscle simply gives out.. it buckles. You have reached concentric and eccentric failure. This type of failure is rarely discussed. In fact I don’t recall anyone ever writing about it except for Arthur Jones and Ellington Darden and the rest of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread in this territory, and for good reason, as it is really not necessary and can be dangerous for anyone but a veteran who knows what the heck he is doing - and all the kidding aside for a moment, I’m serious about this. Its no joke if your chest and arms give out from underneath you and you dump a 70 or 80 pound dumbbell on your face. (you do like your teeth, don’t you?)

However, as a technique you use on rare occasion for a shock routine that breaks through progress plateaus, that untrodden territory is there… for those who dare. There is something about this particular program (multi angular rest pause) that takes you there. You’ve been warned! Train hard, but be safe!

Now, go out there and get jacked!

Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - both FREE, with no purchase necessary.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of “The Truth about Six Pack Abs” ©2004-2005.

Article Source: http://EzineArticles.com/?expert=Mike_Geary
http://EzineArticles.com/?Post-Workout-Nutrition:-Secrets-to-a-Hard,-Lean-Body&id=59276

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What is a weight gain powder?

These are two common questions for those people who are desperate to gain weight and as silly as this seems there are actually people who have just as difficult of a time gaining weight as those trying to lose it.  For the bodybuilder or hard trainer weight gain products can be a critical component in putting on lean muscle mass and making strength gains.

Constituents of a Weight Gain Powder.

These mass-gaining support formulas are primarily designed to further promote size and weight gain on the hardest gainers. They also deliver extra protein and calories. Many formulas are made to be instant so as to facilitate easy mixing without the aid of a blender.

Normally, these powders contain loads and loads of protein constituent for a good muscle mass formation.  They also contain a unique mixture of carbohydrates so as to aid in support weight training.  Obviously, fat is also included in the formula such that it is considered as a highly concentrated energy source.

Purpose of a Weight Gain Powder.

Weight gain powders are created for the main purpose of supplementing proper nutrients to hard gaining people.  However, they are not only assumed to supplement.  They are also presumed to promote better absorption of needed nutrients for a better weight gain.  If there are carb and fat blockers, there are also nutrient, carb and fat absorber.  Thus, what they absorb are only those healthy fats and carbs.

Eating Strategies for Weight Gain

What would be the proper ways for gaining weight fast?

For one to gain one pound of weight, it would take about 3500 calories. Thus, consuming an extra 500 calories every day would result in at least a pound of weight gain a week.  The best way to approach this is to know how many calories you are consuming now and from what sources, and start adding 500 calories a day a week until you start seeing the results you want.  Remember eating the right amount is the difference between lean gains and fat gains, so keep a close eye on your progress.

Weight Gain Tips.
First, you need to eat regularly and frequently.  Consume about three large meals and two to three heavy snacks in a day.  Eating larger and heavier meals helps but eating less more often would provide more consistent results without feeling stuffed and lethargic.  Say good bye to fast food and fried foods.  Eat high protein, low (saturated) fat foods like fish, chicken breast, turkey, lean beef, eggs and cheeses.
Second, eat high calorie foods.  Dried fruits, whole grain breads and cereals as well as starchy vegetables are good choices.

Third, don’t eat foods as is.  Add extras.  Add those healthy unsaturated fats, carbs and proteins in your everyday meal.  Drinking shakes high in calories is very effective, instead of drinking diet sodas, tea, and coffee.

Fourth, don’t forget essential fatty acids like, fish oil and flaxseed oils.  This insures that you are getting plenty of Omega 3, 6 and 9.

Fifth, drink lots of water.  Dehydration can be one of the most detrimental things to someone that trains hard, getting plenty of fluids will help keep you health and everything working properly.

Sixth, keep a diary of food intake, the times you eat, calories consumed, how much sleep you get, pulse, blood pressure, how you feel, etc. and keep track of your weight and body measurements.  This will give you immediate feedback that keeps you motivated and on track.

Seventh, Sleep, Yep I said sleep, getting plenty of that will help you body grow and recover from your workouts.  This is the number one thing you need to do to keep from overtraining and ending up sick.

And lastly, If you are a hard gainer or just looking to explode your size and strength.  Don’t forget to drink pre and post workout drinks. Pre workout drinks give you the energy and necessary nutrients to get the most from your workouts and post workout drinks help the same way with recovery.

Supplements and Good Discipline

Primarily, supplements are good sources of nutrients needed for a healthier body.  But these supplements could not work by themselves.  They need to be assisted by proper discipline.  If you would like to experience healthy weight gain, follow the simple steps mentioned earlier while taking additional powdered supplements and you’ll see good results.

These are my recommended weight gain products, I’ve used muscletech products for years and have found that they taste better then most other products I’ve tried without all the sugars or unneccassary carbs, bloating and gas that I’ve experiance with other drinks and bars.  If you don’t like what your using then you won’t use it.  And these I use.

MASS-TECH

MASS-TECH is a delicious, high-protein weight gainer that contains a precise blend of musclebuilding protein, energy-providing carbohydrates, and healthy fats that will help you put on MASS! The ideal macronutrient profile in MASS-TECH is perfect for bodybuilders and other athletes who are looking to build muscle and increase strength without adding extra fat to their physique. MASS-TECH supplies 2000 calories per day, when taken twice daily mixed with 2 cups of skim milk per serving, and is packed with 45 grams of high-quality protein to help repair and aid in the growth of muscle size and strength. In fact, in one research study, the protein component found in approximately 1 serving of MASS-TECH was found to increase protein synthesis by an average of 68 percent! MASS-TECH also contains 150 grams of energy-producing carbohydrates, is low in sugar, and provides 5 grams of fiber per serving! We’ve also included additional support ingredients, including the proprietary blend MASS-PRO™ in MASS-TECH to help jump-start your gains in mass. No other weight-gain formula in existence contains this exact combination of ingredients!

Nitro-Tech Hardcore
In just 28 days, Nitro-Tech Hardcore was shown to be 24 times more powerful than whey protein for building muscle. And in this same study, weight-training subjects gained up to 8.4 pounds of muscle in just 14 days! Even more impressive, in a 6-week study, an exceptional subject added 60 pounds to his max bench press. Results this amazing could never come from whey protein. Only Nitro-Tech Hardcore possesses the scientific technology to quickly transform your body into a musclebuilding powerhouse!

Muscle Tech Bars - These have got to be my absolutely favorite bars.  What’s even more incredible about these amazing muscle building protein bars is that they’re not only loaded with protein, but incredibly delicious too! In fact, they’re so delicious that you’ll have trouble believing they’re actually going to help you pack on mass!  I always keep these around and even take them on my road trips, in my gym bag etc.  because you never know when you are going to get hungry and they satisfy the snickers craving that I get.  With only 1 to 4 grams of sugar, you won’t have to worry about adding unnecessary carbs to your diet, which will help you in your quest for a lean, muscular physique.

MESO-Tech Complete Bars

Nitro-Tech Bars

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What protein shakes?

What do you think when you hear shake?  For most, the first thing that comes to mind is an icy cold and delicious chocolate shake!  A shake is a delightful drink that comes in a whole bunch of flavors, not only chocolate.  In particular, what are low carb protein shakes?

A protein shake is a product of dissolving protein powder in some kind of liquid like water, milk or fruit juice and are mostly preferred by dieters (low carbers) as well as bodybuilders.  These shakes are said to be low carb such that it contains only small amounts of carbohydrates and fats.  Some shakes show zero carbs as well as zero fats.  Of course, let’s not ignore it as a protein supplement.  It is called a protein shake because protein is still its major component.

Here, protein is a replacement for carbohydrates.    Since, ‘low carbers’ need the energy and the strength, protein is a good source.  Thus, protein shakes are the answer for them to be strong and healthy even without carbs.

What are they made of?

Approximately, protein shakes are made up of only a small of calories (121), fat (3%), cholesterol (17%), sodium (3%), potassium (4%), carbohydrates (<1%), sugars and a large portion of protein (50%).   These percent values are based on a 2000-calorie diet.

What is their purpose?

Can protein shakes help someone lose weight?  Many manufacturers of popular protein shakes advertise their shakes as a helpful, positive way of burning fat.  Is their claim acceptable?  Do their shakes really increase weight loss?  In reality, there is still no evidence that their claim is true.

Most protein shake mixes source their protein from soy, while others use a dairy or an egg base. Yes soy proteins can reduce cholesterol, but at some point, as it reduces cholesterol, the isoflavones it contains, may increase the risk of certain heart disease.  On the other hand, not all protein shakes are produced from soy, some are made of whey, which in the past few years, has been found to be more beneficial than soy.

Generally, protein shakes are not harmful.  However, we cannot overlook the fact that they alone, cannot make us thinner.

How to Prepare a Protein Shake

Protein shakes are easy to prepare.  All you have to do is put a scoop of protein powder in a cup, pour in water, milk, or fruit juice, then mix it with a spoon for about 20 seconds, and presto!  You can enjoy a nice protein shake!

However, some prefer shaken rather than stirred.  Meaning, we need a blender for that smooth frothy finish!  Some would also love protein shakes to be icy cold.  Just put the prepared shake in the fridge and whenever you want it, just get your shake in the fridge.  Some like it sweet, thus, putting some teaspoons of sugar or any sweetener will give you that sweet delightful taste.

Some choices for a protein shake would be that wonderful chocolaty taste.  Some want it with fruits.  Of course any fruit will do.

These modes of protein shake preparation are yummy.  However, if your purpose were to lose weight, then added ingredients like sweets (chocolate, sugar etc.) would be a No No!

How Much Can You Have in a Day?

Sometimes, using protein powders is way more convenient than eating regular foods.  Normally, you can take it 1 to 2 times a day.  They are just supplements and not medicines.  However, the best time of the day you can have a shake is early in the morning.  It is a fast digesting protein, thus having it after eight hours of sleep would be a good idea.

Another time when you can have your shake is immediately after workouts.  This would be best time to have a shake, since your worn muscles need to repair and rebuild.

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