Muscles Your Way

Is Mike Tyson's Training Program For You?

2011-10-04T23:00:00.000-07:00

Mike Tyson is a legend to a lot of bodybuilders. I've been looking around to see what I could find out about what his daily routine was. I hope you're an early riser if you want to be like Mike!

This routine was listed on several websites and appears to be was accepted as his daily routine:

· 5am: Wake up and go for a 3 mile jog

· 6am: Back home for a shower and then back to bed (great workout for those huge legs of his)

· 10am: Wake up and eat oatmeal

· 12pm: Do ring work (10 rounds of sparring)

· 2pm: Eat another meal (steak and pasta with fruit juice drink)

· 4pm: More ring work and 60 mins on the exercise bike (again working those legs for endurance and power)

· 5pm: Floor exercises: 2000 sit ups; 500-800 'dips'; 500 press ups and 500 shrugs with a 30kg barbell and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)

· 7pm: Eat steak and pasta meal again with fruit juice (probably orange juice)

· 8pm: Another 30 minutes on the exercise bike

· 9:30 Watch TV and then go to bed

That's what his training routines looked like. You'll have to decide it it's for you or not. A lot of bodybuilders don't run because they want to save their energy and nutrients for their weight lifting. Not getting enough rest after weight lifting and before running could result in muscle loss when you burn through the nutrients too fast. On the other hand, running builds the muscle fiber in the legs. Those who do like to run would be smart to rest after weight lifting and build back up their nutrient level.

As far as Mike’s diet goes, the oatmeal is a good choice. The steak, if it is lean, is also good. The pasta? Well, there’s mixed opinions about eating pasta, but you should definitely avoid pasta made from white flour. Whole wheat is a good carb for a body builder. Going by the list above, Mike's diet doesn't have any essential fats. Fats are important too, and should be the healthy, unsaturated variety.These include seeds, nuts, fatty fish, olive oil and flax seed oils. He only appears to have three meals during the day. It's easier to get the nutrients you need if you spread out your meals into 5 – 7 small meals throughout the day.

While his routing may have worked for “Iron Mike”, you should make sure you are aware of the strengths and weaknesses in it. Even Mike Tyson's training program could use a few improvements.

Want to gain muscle and burn fat just like Mike? Find out how to get the results you want and turbo-charge your metabolism to get the boost you need at Burn the Fat!

Check out this Mike Tyson training video!

Do You Want Muscular Abs? 9 Steps To Get Your Own Six Pack Abs!

2011-10-02T21:59:00.000-07:00

Every beginning bodybuilder is working on building muscular abs, getting their own six-pack abs. I think it’s important to dispel some of the myths involved in “getting ripped” abdominals. Forget what you see on TV, and learn the truth about how to get in shape.

Step 1: Get rid of the flab first! You may strengthen and tone your abdominal muscles with exercises but the results won’t show unless you lose the fat on top. Gotta work on that diet!
Step 2: Crunches are as good or better than sit-ups. Your abdominals are only involved in the first part of a sit-up. Once your shoulders lift off the floor, lower back and hip muscles take over and it’s no longer important to your abs to continue to your knees.
Step 3: Take a day or two break on working your abdominal muscles. You don’t want to overwork your neck and lower back, so take a break.
Step 4: Do only 10 – 15 reps a set. Treat ab muscles like other muscle groups. If you can do more reps it’s probably too easy and exercise or you’re not doing it right.
Step 5: The floor works as well as a machine or gizmo. Machines work your back and hips possible more than your abdominals. Floor exercises can be more varied and challenging.
Step 6: Lift from your abs, don’t use your head and neck. You’ll avoid neck pain if you learn this technique.
Step 7: Don’t move your elbows during ab exercises. Leave them out and rounded inward slightly to avoid pulling on your neck.
Step 8: Along with keeping your abs pulled in, do not flatten or arch your back. Keep about an inch between the floor and the small of your back.
Step 9: When doing a crunch, don’t neglect to curl forward like you are doubling over.

While exercise alone may not get you muscular abs, you will need it to build those six-pack abs.

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7 Exercises That Give Women Sleek, Sexy Buns and Legs

2011-10-01T23:06:00.000-07:00

Most women would love to have the sleek and sexy look of sculpted and toned legs and buns. It starts by watching your diet and losing excess weight. Then you actually need to burn the fat off by doing cardiovascular exercises. Weight training and resistance exercises will tone and define your body as well as increase the rate of your metabolism.

I want to focus on some of the lower body workouts you can do to gain the most benefit for your butt and legs. You butt muscles are the gluteus muscles and the quadriceps are your thighs. The basic exercises that work both muscle groups are lunges, squats and the leg press.

- Lunges are a great workout for your thighs and butt and also increase your balance.

1. Ball lunges are done with a weight in each hand. Stand with your feet shoulder width apart. Your right shin should go on the ball, then bend the left leg and roll the ball backwards with your right foot. You then slowly lower your body and your goal is that your thigh comes as close as you can get to a 90% angle to the floor. Straighten up, rolling the ball back to the starting position. Complete the reps and switch sides. Use your hand on the wall if you need help balancing.

2.Varied-direction lunges are done with your legs shoulder width apart. Keep your head, shoulders and hips in alignment as you step forward with your right leg. Then bend both legs and make a 90% angle to the floor with your right knee, with your left knee coming close to the floor. Pushing up with the right foot, lift up and return to starting position. Turn 45% to the right and repeat the lunge. For the last lunge face foward but lunge back with your right leg. Repeat each lunge with your left leg. Remember to keep your back straight and keep your knees in line with your toes when you turn and lunge. Also, the maximum benefit is obtained when you go down slowly and get your knee close to the floor.

- Squats are great for your quads, glutes and hamstrings. They have the added benefit of utilizing and strengthening your core muscles.

3. Dumbbell squats are regular squats done with a dumbbell in each hand. Stand with your feet hip width apart, bending your knees, lower into a squat position with your hips out behind you. Do not go any lower than the point where your thighs are parallel to the floor to protect your knees. Pull in your abs, exhale and slowly stand back up. Inhale and lower back to squat position. Repeat this till you are done with your set. Usually 2 sets of 12-15 reps is a good beginning routine.

4. One-legged squats are done in the same position as dumbbell squats and you also have a dumbbell in each hand. Raise your right leg and bend at the knee so you are balanced on your left leg and follow the above routine. Do your sets and then repeat with other leg. In order to maintain the correct position balance yourself over your heel touching the floor, not the toes.

5. One-legged squats with a ball also involve a dumbbell in each hand. Face the wall with your feet shoulder width apart. Place fitness ball between the wall and your lower back. Bend your right leg at the knee and lift it up to hold in front of you. Lower until your left thigh is nearly parallel to the floor. Slowly rise and repeat until your set is complete. Repeat with other leg. To keep your balance pull your navel in toward your spine.

- Your leg presses are another way to sculpt and tone your thighs and butt.

6. One-legged butt press using fitness ball not only tones your butt but strengthens your core and back muscles. Sit on the ball and place your feet shoulder width apart. Walk slowly forward and the ball will roll down your back to your shoulders. Keep your butt down and align your head with your spine. If you want more support then rest your head and neck on the ball. While balancing with your left foot, extend your right leg until it parallels the floor. Press your hips up in line with your knees and squeeze your glutes. Then lower your hips. Repeat till done then switch sides.

7. Leg machines give you some good, basic leg exercises. The leg press machine provides an alternative to the dumbbell squat and gives you a little variety, although the dumbbell squat is a bit more effective. Use a leg extension machine to target your quadriceps and tone the front of your thighs.

Doing a regular workout that includes lunges, presses and squats will get you started on getting those sexy buns and legs and into those little shorts.

How a 125 lb Loser Became a WellKnown 195 lb Bodybuilding Expert

2011-09-16T15:14:00.000-07:00

Are you completely and totally satisfied with the body you see when you look in the mirror? Are you the guy with all the confidence in the world, that women want, and men want to be?

If not... why are you holding back?

Sean Nalewanyj was once an awkward, underweight, 125-pound "loser" who couldn't talk to a woman if his life depended on it. He was bullied endlessly as a kid, and was on the verge of being diagnosed as clinically depressed.

Now, he's a rock-solid, 195-pound renowned natural bodybuilding expert and fitness author... and is the creator of the online best-selling muscle-building program, "The Muscle Gain Truth No-Fail System".

He did it without drugs or steroids, without endless hours in the gym, and months... And wants to teach YOU how to do the same...The Truth About Building Muscle - Click For Info.

Want a Body Like Schwarzenegger? FollowThis Weight Gaining Diet!

2011-09-13T16:19:00.000-07:00

What is a good weight gaining diet for bodybuilding? You don't want to be second guessing what's the best diet for you if you can get the answers you need. You need to make your choices based on good, solid nutrition and a proven successful plan. I don't think you want to just hit and miss at your food choices and then wonder why your diet doesn’t help build muscles, only fat!

You 'll want a balance of the three main nutrients in your daily diet. Protein first, then carbohydrates and unsaturated fats. Making the right choices in these groups is key, and it's also best to eat several small meals each day. Five to seven times a day is recommended.

We're going to consider what's probably the most important nutrient you need to build your ideal weight gaining diet - protein. Protein builds and repairs muscle tissue and happens to be single most important nutrient you can eat to increase lean muscle mass.

Protein choices:

Fish and shellfish

Tuna

Lean red meat (lean sirloin, top round and flank)

Poultry

Eggs

Skim milk

Cottage Cheese

Whey Powder

In order to gain 1 lb of muscle in a day, you need to consume 500 extra calories. There are other sources of protein, in vegetables, beans and grains and others. However since these are missing one or more of the essential amino acids they are considered a lesser quality of protein. Bodybuilders definitely need to concentrate on high quality protein choices.

In order to build the lean muscle mass you want quickly you will need to get the right protein sources. It is also important to balance the proteins with other nutrients like carbohydrates and healthy unsaturated fats. You need to pick the right kind of carbohydrates that provide a steady stream of energy throughout the day as well as the type of unsaturated fats that will volumize muscle cells for bigger muscles. You need to stay on this weight gaining diet and not neglect any of the key ingredients in order to get the results that you want.

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Reasons Why To Use The Six Pack Strap to Get Your Six Pack Ab

2011-09-10T21:42:00.000-07:00

Every bodybuilder wants six pack abs, and now the best way to get them is by using a six pack strap! You not only can achieve the “ultimate” six pack abs, but get the strong back to go with them.

Regular ab straps hook up to the chin-up bar and hang down and then you hook your arms into them. You life your knees to your chest, which may be difficult, especially for the inexperienced bodybuilder. The other problem is not being able to add any additional weight so there’s no progressive overload.

In order to get your six pack abs you need a high intensive output and progressive overload. You can’t achieve this the way you want to with a regular ab strap. The six pack strap has what’s called a “paratrooper handle” which makes the difference in your workout. Using it, you will also be exercising you abdominal oblique muscles along with the others.

The six pack strap works out your back muscles in concert with your abdominal muscles. The regular ab straps and crunch machines won’t work your back muscles that are the antagonistic muscles to your abdominals. This allows for an imbalance of strengths and opens you up to back aches and injuries. It’s much better to work out in a way that works the two together.

There are several other unique exercise that you can do with it. There is a weighted low pulley and high pulley crunch. In the high pulley crunch you work only the abs without any involvement of the chest muscles, biceps or triceps. This is what you want from an ab workout! One of the other exercises is a low pulley row for the lower back. Again, this works those critical lower back muscles to keep them in balance with your abdominal muscles and allows you you have a nice, strong back.

The original ab straps were a good idea to start with, but the six pack strap provides a workout that develops equally your abs, obliques and lower back muscles for maximum results.

See the origingal "six pack strap" here and get more information.

Sean Nalewanyj's Success Story

2011-07-07T10:55:00.000-07:00

Hi. My name is Sean Nalewanyj, and you know me. You do.

I'm that skinny, scrawny, little weak kid you went to school with.
You know the one... picked on... bullied... ridiculed... day after day.

I was so bullied as a kid I don't think I ever made it to school with my lunch money. If I had, maybe I wouldn't have been so skinny.

And being that scrawny kid meant I couldn't catch a football without getting the wind knocked out of me.

Couldn't make it up the rope in phys. ed., no matter how much that gym teacher called me a "little girl."

And always got picked last when choosing up sides.
Here's proof that I tried, however. It's my ninth grade basketball team photo.

I wasn't any good at basketball. Didn't even like the game much. It was just the only sport the coaches thought I wouldn't literally be killed playing. So they decided to put me on the team.

14 years old. Voice changing... hormones raging... and me, the tiny 125 pound kid with the skinny neck, noodle arms, ribcage poking through my skin... and the big ears. Let me tell you, it wasn't pretty.

This picture also serves as my "before" picture.

Yeah, I didn't start building my body for 3 more years, but it's the LAST picture of me looking scrawny that I ever allowed them to take.

Read the rest of his story and find out how he
became a championship bodybuilder and fitness
expert with a body men envy and women pant
after.........CLICK HERE........

Want to Build Bigger Muscles? Do Negatives!

2011-07-01T21:54:00.000-07:00

Why You Should Care About the Negatives In Body Building

You may already know about the benefits of negatives in bodybuilding and weight training. Or you may asking, “What in the heck is a negative?” A negative part of an exercise is the lowering phase. Your body can handle lowering 40% more weight that it can lift. The suggestion is to add extra stress to the negative part of the exercise. It’s a good way to build up your strength and work up to lifting more weight when you’ve come to a strength plateau.

You will need to be careful and controlled because stressing the negative phase causes more delayed muscle soreness. There are two kinds of negatives you can do.

You use a spotter for the first type. The spotter lifts the weight, then spots you as you slowly lower the weight (counting at least 3 seconds on the way down). You continue this for your whole set. Start with about 15 – 20% more than your regular training weight. It’s better not to overdue it, work up to th3 40% increase you should be able to handle. A spotter is very important since you are using more weight than you can lift by yourself, especially when doing a freeweight exercise.

The second type of negative you can do are with pull-ups and dips. Negatives can help you work up to full-body weight chins and dips. Step up on a platform and bring yourself to the top position for either exercise. Step off and lower yourself slowly. You should do this as long as you control the speed of the movement, or until you’ve done a set of 10 or 12, whichever comes first.

You should consider using negatives in body building if you want to break through the plateau and move up in weight.

Do You Know the Name of Your Different Muscles?

2011-06-24T20:57:00.000-07:00

It may seem to experienced bodybuilders and fitness nuts that everyone knows what the names of their muscles are and where they are located. It may not be as obvious to the beginning weight lifter.

Hopefully these charts will be of some help. Something to keep in mind is that most of the names are often used in a shortened version. For example "Pectoralis Major" are called the "Pecs", and "Quadriceps" are called "Quads".

Even some of you more experienced weight lifters may find one or two muscles that they couldn't name!

Weight Gaining Diet for Bodybuilding, Part 2

2011-06-16T16:23:00.000-07:00

Let’s look at the other two nutrients you need in your weight gaining diet besides protein.

You need to include low glycemic, hi-fiber carbohydrates. What is so important about carbohydrates? They provide your muscles and your brains with energy. Carbs also help maintain the optimum hormone balance throughout the body. You need the slow release of low glycemic carbohydrates to provide a steady stream of sugars throughout the day.

Good carbohydrates:

Oatmeal
Yams
Brown rice
Whole wheat products
Certain fruits
Beans

Fats are also important to the bodybuilder. You can increase your testosterone levels and improve your metabolism by eating them. They also work to volumize muscle cells – so you get bigger muscles. Unsaturated fats give you all these benefits and help you gain muscle (not fat) and should come from EPA(essential fatty acids).

Unsaturated fats:

Fatty fish
Nuts
Seeds
Avocados
Olive oil
Flax seed oil

You should plan to have 5 – 7 small meals every day and make them a balance of the three important nutrients, protein, good carbohydrates and unsaturated fats. If you can make that a habit you will have a balanced weight gaining diet that will work for the long haul.

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How Liquid Calories May Be Making You Fat... Even Your Favorite Protein Drinks!

2011-06-15T17:00:00.000-07:00

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.

Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit…

The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That’s one-third of a typical female’s daily calorie intake while on a fat loss program.

A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat - liquid calories relationship.

Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.

Based on previous research, some experts have recommended targeting specific beverages as being “worse” than others. High fructose corn syrup and soda has been singled out the most and you’ve probably seen that yourself in the news.

There’s no question that soda has been on top of the “hit list” for some time now, by virtue of the amounts and frequency of consumption alone.

However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!

Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.
[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]

If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.

But that’s not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.

Men are especially guilty of this when they drink alcohol - Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.

This new research found that with all three macronutrients - protein, carbs or fat - daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.

Yes, it’s true! Even protein drinks did not satisfy the appetite the way that protein foods did!

While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses it’s appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.
[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]

Why do liquid calories fail to elicit the same response as whole foods? reasons include:

* high calorie density
* lower satiety value
* more calories ingested in short period of time
* lower demand for oral processing
* shorter gastrointestinal transit times
* energy in beverages has greater bioaccessibility and bioavailability
* mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
* last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.

As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.

Bottom line: This study suggests that we shouldn’t just target one type of liquid calories such as soda. If you’re trying to beat body fat, it’s wise to limit all types of liquid calories and eat whole foods as much as possible.

Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks.

Drink water or tea instead, or limited amounts of black coffee - without all the high calorie extras.

If you do consume any beverages that contain calories, such as protein shakes, be sure to account for those calories meticulously and be sure you don’t drink them in addition to your usual food intake, but in place of an equal amount of food calories.

Remember, those protein shakes you might be drinking are called “meal replacements” not “free calories!”

For many years I have suggested focusing primarily on whole foods rather than liquids, even protein shakes. Unlike so many other fat reduction programs, Burn The Fat, Feed The Muscle does not require any kind of liquid meal replacement or protein drinks and our company does not exist to sell supplements; we are here to educate you and millions of others about the realities of body fat loss.

We now have even more scientific data that confirms what Burn The Fat has been teaching all along.

I hope you found this helpful. You can learn more about “Burn The Fat” at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
www.BurnTheFat.com

Reference: Effects of food form on appetite and energy intake in lean and obese young adults. International Journal of Obesity. 2007 Nov (11):1688-95. Mourao DM, Bressan J, Campbell WW, Mattes RD. Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA.

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

Lift Weights and Lose Weight? Yes or No?

2011-06-14T14:48:00.000-07:00

One of the myths of fitness training is that lifting weight won’t help you lose weight. Everyone agrees that increasing your metabolism will have you burn fat and lose weight. Well, building more muscle is what will boost that metabolism and help you keep the fat off.

While you can definitely lose weight by diet and doing cardio, you may be losing muscle also. As you lose muscle, your metabolism will slow down – and the weight will creep back on! Add weight training to your routines to keep your muscle mass and shed that fat permanently.

If you lift weights two to three times each week, you will gain an average of one pound of muscle each month. After six months of that routine the rate of increase will slow down. You can actually increase your resting metabolic rate 7% for every 3 lbs of muscle that you build. Converting that to calories, if your body burns 1,200 calories without exercising, you could burn another 80 or so calories a day by increasing your resting metabolism.

What a great incentive to add weight lifting to your exercise and diet routine and watch that weight come off and stay off!

How the heck does this guy drop below 4% bodyfat without drugs or supplements?

Tom Venuto is a natural bodybuilder who regularly competes at 4% bodyfat and below. The fact is, there are probably very few people who truly understand fat loss better than Tom does, simply because he doesn't just research it or write about it - he lives it! (and has the ripped abs to prove it!)

What Tom reveals in his best-seller e-book, Burn The Fat, Feed The Muscle, is essential knowledge if you want to get really, really lean, and until you understand these principles, you can't even hope to get lean enough to see your abs - which is what we all want right? Find out how it's done by visiting Tom's website at:

www.burnthefat.com

============================================

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Eat Meat and Other Saturated Fats and Still Get Ripped Abs!

2011-06-12T23:35:00.000-07:00

Meat lovers, there’s good news for you because you can eat saturated fats and still get ripped abs! It’s probably been drummed into your head that it’s bad to have fat in your diet. Fat is important to our body’s well being. Fat is in our cells and is a necessary ingredient to allow the cell to function properly. We should be careful not to replace healthy fats with those in processed foods. Those fats cause our cells to battle the unwanted “damaged fats” and can lead to degenerative diseases.

Consuming healthy fats actually helps our body produce hormones, build muscles and maintain a healthy balance. It is important to have a good balance of healthy fats, proteins and carbohydrates in our daily diets. Don’t let your goal to get ripped abs stop you from eating healthy saturated fats!

Let's take a look at what the healthy fats are:

High fat fish – wild salmon, mackerel, trout, sardines, and herring are all really good sources of the healthy omega -3 fats. We need to counteract the high doses of omega-6 fats we consume with omega-3’s. A lot of health problems could be avoided if we include a healthy amount of omega-3 oils. You can also add flax seeds and walnuts to your diet along with the fish.

Seeds - Seeds are another great source of healthy and natural unprocessed fats. Flax seeds, for example, have a high omega-3 content. Try to grind flax seed yourself because it is very reactive to light and heat and may produce free radicals. And remember NEVER to cook with flax seed oil!

Avocados – Like guacamole? Avocados are are a blend of polyunsaturated, monounsaturated, and saturated fats. Avocados are natural, healthy and provide nutrients and fiber and well as flavor to your food. Fresh avocados are great in sandwiches or made into guacamole.

Coconut fat (about 92% saturated fat) – a healthy, natural fat that has certain triglycerides that promote a healthy immune system. Coconut fat doesn’t stick, it converts easily into energy. Using coconut oil is a lot than using polyunsaturated oils which lack stability and create damaging free radicals. Fresh coconut, organic coconut milk and virgin coconut oil are all good sources.

Extra virgin olive oil – Choose the extra virgin variety because it originates from the first pressing of olive. It also has the most antioxidants. Of course, olive oil and vinegar make a good salad dressing choice, better than the commercial ones that are made of highly processed and refined soybean oil. Soybean oil is extracted with industrial solvents, making it a good reason to avoid it!

Nuts – Nuts contain healthy unprocessed fats, minerals andnutrients. Raw or dry roasted nut have healthy benefits, but you should avoid the ones cooked in oil. Almonds, macadamias and cashews are good sources of monounsaturated fats. Walnuts are also a good source of omega -3 oil.

Dark, bittersweet chocolate - This variety of chocolate contains about 70% cocoa which makes it preferable over milk chocolate containing only 30% to 55% cocoa. The cocoa bean is made up of a healthy, natural fat that contains antioxidants with approximately 59% saturated fat. The dark, bittersweet chocolate has less corn sweeteners, sugar and milk fat also. Use common sense don’t eat too much since it is still rich in calories.

Meats – A staple in people’s diet for thousands of year. The right kind of meat has a lot of benefits, if you get it from healthy animals. You should get your meat meat, eggs and dairy from organically raised, free range animals.

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The Top Fat Loss Secrets for Flat Six-Pack Abs

2011-06-09T23:35:00.000-07:00

An interview by Geovanni Derice with Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you're going to like it...I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike Geary to 4everToned's Fitness Journal. For those who do not know you, please tell us a few things about yourself.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...if you had to pick 3 things that work time and time again to get flat abs, what would they be?

MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.
There's so much confusion these days about what a healthy diet that promotes fat loss really is...after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.
For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is...are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing...and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.
Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I've developed for ridding yourself of that extra ab fat for good!
return to How to Lose Belly Fat the Right Way home page

Check Out the Pros and Cons of Creatine Monohydrate

2011-06-08T17:13:00.000-07:00

A lot of people are asking about the pros and cons of creatine monohydrate. Does it really work? Do I need it? What makes it better than other supplements that are available. You may also want to know if there are side effects.

Creatine is certainly popular among bodybuilders today. It occurs naturally in the body and is a source of energy to the muscles. It travels through the bloodstream and is converted into creatine phosphate. It makes ATP which is a source of explosive power to your muscles! That means you can lift more weight and do more reps in your workout.

You can get creatine by eating red meats, pork, tuna and salmon. Since it occurs naturally it is not illegal to use in competitions.

Since you burn off creatine when you exercise, creatine supplements help you keep your energy level up. One of the standby’s is creatine monohydrate powder. It works quite well and is a lower cost alternative to the other creatine supplements.

Here’s a list of the pros and cons of creatine monohydrate:

Pros:

· Builds lean muscle mass faster
· Increases energy levels
· Enhances performance in high-intensity exercises
· Speeds up recovery rates
· Increases endurance
· Increases strength
· Speeds up fat loss

Cons:

· Possible nausea and diarrhea if taking too high a dose
· Muscle cramps if you don’t consume enough water
· Dehydration due to muscles needing a lot of water when taking creatine
· Some reported mood swings especially in young people

Taking your creatine with a fast acting carbohydrate like juice is recommended. However, orange juice may reduce the effect because it has citric acid, so it may not be your best choice.

Overall, creatine is considered a natural, safe supplement to take for muscle building, energy and endurance. After looking at the pros and cons of using creatine monohydrate, you should be able to decide if it’s for you.

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

What Is Your Vote On the Use Of Steroids In Sports and How It Affects Young People

2011-06-06T23:35:00.000-07:00

Do you have an opinion about the use of steroids in sports and how it affects young people? If you or someone you know is getting juiced using steroids, then you should also know the risks involved. Anabolic steroids have proven dangerous and teenagers are especially vulnerable to the effects, in sometimes life-altering ways.

Anabolic steroids consist of synthetic material that acts similar to testosterone. Testosterone is naturally produced by males and even by females to a lesser degree. Steroids mimic the results of testosterone and speed up the increase of muscle mass. However, there is nothing natural about steroids.

Let’s look at the use of steroids in sports and see how it affects young people. Steroids cause a hormonal imbalance. This especially impacts teens in their development of gender specific traits. Girls will grow excessive body hair, get deeper voices and their breasts shrink in size. Boys testicles shrink, their sperm count decreases, and they grow breasts. It's an embarrassing predicament when boys develop feminine characteristics and girls masculine ones.

Another problem steroids can cause is to stunt the growth of the user. The end of puberty most of the time signals the body that the growing period is over and the bones stop growing. The mixed-up hormone state caused by the steroids mistakenly informs the body that puberty is over and growth stops. This is irreversible and a young person may never reach what would have been their full height had they not been on steroids during this critical time.

There are other serious health risks from taking steroids. Organs and muscles can be affected adversely. Unwanted proteins can cause tumors in the liver and cancer. Blood filled cysts may grow in the liver which can be fatal if they rupture and bleed internally.

Other side effects include greasy skin, severe acne, hair loss, bad breath, a weakened immune system and even behavioral changes. Long term use has been associated with mood swings, and even aggressive, rage-filled rampages

Teenagers should be made aware of how dangerous these steroids are and that they might cause irreversible damage and serious health problems. Parents should be aware that steroid use is a quick and easy fix in the minds of some teenagers, and beware of the use of steroids in sports and how it affects young people.

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Don't Want to Drop Dead? Don't Hold Your Breath!

2011-06-05T23:26:00.000-07:00

I know, it's just about the first thing anyone ever taught you about working out is not to hold your breath! So, is it really important or does it just keep you from tiring out too quickly?

Weight lifting makes you blood pressure shoot up, temporarily anyway. This usually isn't a big deal but when you hold your breath it goes even higher. Then it comes crashing down. The sudden drastic drop could possibly cause you to pass out. Even more serious, you could be in real danger if you a heart condition.

So, the next time you catch yourself holding your breath, don't! You've got enough to take care of if you are doing high intensity workouts already.

Do Bodybuilders Really Need Supplements?

2011-06-04T22:29:00.000-07:00

To supplement or not to supplement? That is the question, and an important one at that.ts

"Do bodybuilders really need supplements?"

Let's examine that question.

The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a "billion-dollar question") is what do we define as "need"?

The question seems to be, "do we really need supplements"? But the answer to that completely depends upon what it is that we do or do not need them for. Let's examine a couple of different definitions.

"Do bodybuilders need supplements to become bigger and stronger?"

The answer to this question? No!

Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength. Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

If you want to become bigger and stronger, supplements are not mandatory. Period.

So given this fact, bodybuilders shouldn't use any supplements, right?

Wrong.

Let's examine the second definition.

"Do bodybuilders need supplements to become as big and strong as they possibly can?"

The answer to this question? Yes!

Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

The question you simply have to ask yourself is, "how much are my muscle gains worth to me?" If an extra boost in strength at the gym and lean muscle tissue is worth the price of that bottle of creatine, then it makes sense to purchase it. If a minimization of muscle breakdown and increased immune system strength is worth the price of that bottle of glutamine, then it makes sense to purchase it.

"Do bodybuilders really need supplements?"

If you're serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results. Here are the 5 most basic supplements that I would recommend:

1) Whey Protein
2) Creatine
3) Glutamine
4) High-Potency Multivitamin
5) Essential Fatty Acids

This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 5 basic products have been shown time and time again to be both effective and worth the cost. If you're looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

To learn the details of these 5 supplements including proper dosages and product recommendations, visit my website using the link below. You can also access my honest and unbiased reviews of over 20 of the most popular muscle-building supplements on the market today. This could potentially save you hundreds or even thousands of dollars, so I would strongly urge you to check it out...

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/

Do I Really Need To Worry About the Physical Effects of Steroids

2011-06-02T21:52:00.000-07:00

Using steroids is very controversial, and the question to ask is, " should I be concerned about the physical effects of steroids?" Anabolic steroids are used to enhance performance.

Women who are taking steroids find that they make a marked difference in muscle size and strength. They also give women that lean, muscular look. Females only make 0.3 milligrams of testosterone a day compared to adult males who produce 7 milligrams a day.

Men taking steroids are overloading themselves with testosterone. They will experience feminine side effects, like breast enlargement. Their pituitary gland tries to correct the imbalance of abnormally high testosterone by shutting down the body’s production of it. Men’s testes shrink and sperm production is reduced. Infertility can occur, lasting up to six months after stopping. There may be a risk of becoming permanently infertile if taken at high doses over a long period of time, according to some researchers.

Another side effect of steroids for both sexes is acne. The anabolic steroids increase the oil gland secretions in the skin and acne outbreaks can be severe. Another effect is hair loss in the scalp for both men and women. Women’s scalps get thin all over and men experience male pattern baldness.

Physical side effects of steroids for men:

· Breast enlargement
· Male pattern baldness
· Enlargement of prostrate gland
· Shrinking of testicles
· Infertility
· Testosterone production stopped

Physical side effects of steroids for women:

· Decreased breast size
· Irreversible loss of scalp hair
· Irreversible lowering of voice
· Irreversible and excessive hair growth on body and face
· Menstrual irregularities
· Damage to fetus in pregnant women
· Enlarged clitoris
· Sex drive increased

Possible side effects in both men and women:

· Severe acne
· Mood swings
· Increase in body weight
· Bad breath
· Stunted growth
· Aching joints
· Swelling in feet and ankles
· Kidney damage
· Jaundice
· Impaired thyroid function

There have been cases of toxic effects on the liver. Liver tumors may be an increased risk, which is very serious. They can rupture without warning and cause severe internal bleeding and death.

There remains some uncertainty about the long term health problems resulting from steroid abuse. There is a lack of scientific data but according to certain case studies done users have experienced heart and liver disease and prostrate problems. Certainly the physical effects of steroids are varied and should be considered as a serious risk.

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6 Reasons Why To Use Weight Training Charts

2011-06-01T16:08:00.000-07:00

You may never have used weight training charts before. Let’s face it, not everyone is fond of having to keep track of things and write everything down, so why should you bother. Well, if you’re serious about gaining weight and muscle, there’s every reason to use a weight training chart!

You may agree when you think about it. It sure beats wandering around the weight room trying to remember what you did last and whether you liked it or not. I’ve made a list of six reasons worth considering using a chart to track your progress.

Key to success is knowing what you did last and exactly what you need to do today
Make notes when you particularly like or dislike something to make changes on next time.
Being able to analyze the progress you are making.
Gives you a goal to add more weights, reps or new exercise and you gain muscle faster.
Gives you a feeling of being organized and having a purpose.
Give your competitive spirit a boost by tracking your best results and trying to beat them.

To summarize, using training charts will keep your organized and on target and help your workouts go more smoothly and quickly. You can see yourself progress a little more each session toward meeting your goals. So, get serious, buckle down and get yourself a weight training chart and make the most of your workouts.