Bicep Workout for Bigger Arms !!!

Ultimate Muscle Mass- Bicep CurlsIf you’re biceps just won’t respond and you’re tired of spinning your wheels, then give this basic but effective biceps training cycle a spin . . . you’ll be impressed with the results.


For this program you want to train your biceps only once per week using the following cycle.

WEEK 1: INTENSE

Go all out in your biceps training during this week. You want to perform no more than 5-6 working sets (not including warm-ups) using 3-4 exercises. For optimum mass building results, stick to reps in the 6-8 range.

Train to failure on each set. Up your intensity with Drop Sets, Negatives, and Forced Reps on a couple of these exercises. Use your favorite mass building movements for the biceps. Here’s a few possibilities:
 

• Standing Barbell Curl
• Incline Dumbbell Curls
• Preacher Curls
• Hammer Curls
• Straight Bar Cable Curls

WEEK 2: LIGHT WEIGHT


The idea for this week is to simply pump some blood into your biceps with a fairly light training session.

Don’t use any of the high intensity techniques you used during Week 1.

Try using a wide-variety of movements here doing a total of 6-8 sets (go with only one or two sets per exercise). You’ll be using more moderate weights, so you’ll want to work in the 12-16 reps per set range. This week is an excellent opportunity to try out a lot of exercises.

Don’t overdo it this week. Get to the gym, get a bit of a pump, and finish up.


There’ll be plenty of chances to go wild again next week . . . and you should. The cycle can be continually repeated with solid results.

Enjoy BodyBuilding...

How to Live Longer

Step 1:

Give your body the energy it needs.

Your body needs some foods to stay strong and healthy. Other foods, if eaten too often, contribute to many illnesses. Here are some guidelines:

• Eat 6-11 servings a day of breads or grains, like rice, pasta, tortillas, or cereal.
• Eat 3-5 servings a day of vegetables, like carrots, cabbage, tomatoes, broccoli, or peas.
• Eat 2-4 servings a day of fruits, like apples, peaches, mangos, bananas, or fruit juice.
• Eat 2-3 servings a day of meat, fish, beans, eggs or nuts, for protein.
• Eat 2-3 servings a day of dairy products like yogurt, cheese, or milk.
• Cut down on alcohol, fatty foods such as butter, grease, or oil, and “junk food” like chips or candy.


Step 2:

Stay physically active.

Regular physical activity helps people:

• live longer and feel better throughout their lives
• be stronger and more flexible
• build strong bones and fight osteoporosis
• prevent depression
• strengthens your ability to fight off illness
• maintain a healthy body weight

It is best to get at least one half hour of exercise three times a week, but any amount of exercise is better than none at all! If you do not want to go jogging or swimming, try going for a brisk walk with a friend, working vigorously in the yard, or riding your bike to work.

Step 3:

A healthy mind is part of a healthy body.

When you are in a good state of mind, you make good decisions for yourself about your job, your lifestyle, and your health. Here are some things you can do to keep your mind healthy:

• Reduce stress in your life. For ideas on reducing stress, try this Web site: http://www.ivf.com/stress.html
• Make time in your life for things that are fun. Make a list of activities you like and sure you have at least a little time each day for doing something you enjoy.
• Get enough sleep. Most people get too little sleep. Being sleepy reduces your concentration, increases mood swings, and causes many car accidents.
• Get help if you feel depressed or anxious for more than several days at a time. Talk with a friend or your health care provider for some help.

Step 4:

Keep your mind and body free of harmful drugs and alcohol.

• Tobacco causes more health problems than any other drug and is the most addictive, most widely used. Cigars or chewing tobacco can save your health and save your money.
• Too much alcohol is definitely dangerous, causing liver damage, fetal alcohol syndrome, and accidents. The tricky question is, how much is too much?
• Street drugs like marijuana, cocaine, methamphetamine, heroin, or pain pills not prescribed for you are dangerous to your health. Street drugs can be diluted with substances that are harmful for you. People often put themselves in dangerous situations to get street drugs. If you are using street drugs and would like to stop but are having difficulty, talk to your health care provider.

Step 5:

Practice safe living habits

Did you know...

• Accidents and injuries are the fifth leading cause of death in the US among children, they are the second leading cause of death.
• Women under 35 are more likely to die in motor vehicle accidents than from any other cause.
• Accidents in the home cause thousands of permanent injuries every year.

Here are some steps you can take to stay safe:

• The most common accidents are fires, falls, and drownings. Help yourself and your family to stay safe by installing
o smoke detectors,
o have your vision checked
o learning to swim.

• Stay safe on the road.
o Wearing a seatbelt dramatically reduces your chances of death in an accident.
o Keep children under 60 pounds in an appropriate car seat or booster.
o Do not ride with someone who has been drinking or drugging.
o Wear a helmet when riding a bicycle or motorcycle.

• Find protection from people who are violent or threatening in your life.

• Wash your hands regularly to avoid the spread of germs.

Step 6:

Get regular health care.

• Many people think they only need to see a doctor when they are sick or injured. The truth is, health care providers are also experts at preventing illnesses and finding and treating problems before you ever feel sick.
• Know what diseases you are at risk for and attend regular screenings for them.
• Get yourself and the children in your family immunized against life-threatening illnesses.

Weight Loss Process !!!

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

Turn off the TV.

Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.

Walk more.

Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.

Do some chores.
Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.

Pace while you talk.
When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.

Be aware.
Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Eating Well
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

Frequency, Intensity and Duration of Exercise

Frequency, Intensity and Duration of Exercise
For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates them and prevents them from even getting started.

It’s easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually every day the media is bombarding the public with the latest “diet research” often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star.

With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine what workout will provide health benefits.

An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.

Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing.

Intensity: Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.

Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type.

Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.


Now you know the F.I.T.T. principle so planning a workout program and getting started should be a breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.

Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.

For beginner exercisers choosing the Type of exercise may be the best place to start mapping out your routine. After all, if you have the perfect frequency, intensity and time but hate the actual exercise then you’ll never do it. So, start with something you like. This may be walking, biking, swimming or something else.

Next determine the Frequency. Consider how much time each week you truly will devote to this workout. Be realistic. There’s no purpose in setting expectations so high that you likely will fail. Remember, the ACSM guidelines are 3-5 times per week, so a good start would be three days.

If you are very limited in your schedule then determining your Time would be the appropriate next step. Otherwise, choose your Intensity level, which will help determine how long your workout session should be. For example, a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.

Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).

That’s all there is to it. Now get out there and get FITT!

Diet Plan for Healthy Muscles for Couch Potato's

This the Diet for Couch Potato . Couch Potato Dieters are those people who just can't say no to high fat, high calorie snack foods. Coach Potato's don't just over-eat; they also eat the wrong foods. Coach Potato�s tend to lose weight on diets that focus on caloric intake.

1. Mediterranean Meal Plan:

This plan is a GOOD MATCH if:
•You prefer fresh, unprocessed foods.
•You'd like to enjoy a glass of wine daily with your meal plan.
•You're looking for a plan that can help lower rates of heart disease and cancer -- as research has shown with the Mediterranean Diet.

Might NOT be a good fit if:
•If you don't like or are allergic to seafood, including shellfish.
•You are always on the run and need a convenience-based meal plan, including fast food.

Sample Meal Plan

Breakfast Olive Oil Toast and Yogurt with Blueberries and Almonds

Lunch Mediterranean Bean Salad with Cheese and Kiwi

Dinner Lemon Pepper Salmon with Lentil Rice and Spinach Salad Snack Apple with Goat Cheese.

Healthy Habits for Fit Life ....

I try to follow this every day for healthy muscles. Here are some ideas. If you have other thoughts, leave them in the comments!

.Brush your teeth
.Do 15 sit-ups
.Straighten your posture
.Eat an apple
.Stand up and stretch
.Resist the impulse purchase of a candy bar
.Drink a glass of water
.Smile
.Put a package of oatmeal in your pocket or purse for a healthy breakfast or snack
.Throw a bottle of water in there as well
.Ask to have your salad dressing on the side
.Say thank you to someone who deserves it
.Take a deep breath
.Put on your seat belt
.Wake up 10 minutes earlier
.Give your mother a call
.Wash your hands
.Put on hand lotion
.Check your blood pressure
.Jog in place for 9 minutes
.Hug your kids
.Replace your next cup of coffee with a cup of tea
.Last but not leats Post a comment on a blog and build your muscles :)

Eat a healthy breakfast each day !!!

First of all breakfast is the most important meal of the day. You are literally "breaking the fast" of the night. Now I do not mean eating thre sugar loaded " cereal' that they have in the grocery store. That is nothing more than eating a "candy bar".

Studies have shown that you significantly increase your chances of being obsese if you skip breakfast! Also those same studies have shown that you also increase your chances of living longer by eating breakfast.

Eating breakfast lets you start off your day with enery, vitality, and WILL ENABLE YOU TO EAT LESS DURING THE DAY FOR YOU WILL NOT CRAVE FOOD AS MUCH,
Your body needs protein to recover from the fast of the night and to build muscle. If it does not get protein then it will canibalize your bodies muscles to get the protein it needs to meet your bodies needs each day.

For you parents scientific tests have proven that kids who do not eat breakfast are less able to learn and excel at school, and they do not get enough iron in their diet. Iron is a essential nutrient that's is needed to make hemoglobin, the oxygen-carrying component of red blood cells (RBCs). Red blood cells circulate throughout the body to deliver oxygen to all our cells, and are essential to get oxygen to our muscles and tissue. Plus these same children are more likely to be overweight.

So make sure you eat a healthy breakfast each day to start your day.