3 Simple Steps to Help Maintain Muscular Strength for Healthy Aging

For healthy aging, we are told we need take steps to maintain our muscles strength. I don't know about you, my muscles can use a lot of help but the thought of an exercise regime is out of the question.

Number one, I seriously do not have time to go to a gym or even plop in a video for thirty minutes of uninterrupted exercise.

Secondly, I am tired. I wake up in the morning and jump right into the day's work schedule. By nightfall, I am ready to hit the bed; exercise is the farthest thing from my mind.

Can you relate? Whether living by yourself, caring for family, or a caregiver with full-time responsibilities, you know how important it is to keep your arms and legs strong so you can remain independent as much as possible.

The following three simple steps have helped me improve mobility and gain muscle strength. A personal heads up here: you will most likely scan through this article and decide there is no way those little tips are going to make a significant difference in your health and well-being. I will tell you emphatically, "you will see a change and you will feel it."

Step #1 Seize the moments available to you now.

When you are warming something in the microwave, for instance, are you leaning against the cabinet or slipping into a nearby chair while waiting? Consider using that time for a few stretches or arm lifts. Keep weights or a couple of cans of food handy so you can grab them and do a one or two minute workout. At the very least, do a few squats and bends.

I have personally been amazed at the flexibility I have gained without adding a long exercise routine to my day.

Step #2 Develop an awareness of your body.

Have you formed a habit of slumping when you sit? Do you waddle from side to side when you walk, again from habit? Are you continually stepping over items that need picked up because you can't or won't stoop over to get them?

Take time to stop and think about your daily habits. Stand tall when you walk, you will actually feel more rested as your posture improves. Make it a habit to bend as much as you can to pick up items. Sit straight in a chair and breathe deeply. Even if this lasts only a few minutes, you will begin to build strength.

Step #3 Do not always take the easy, shorter way.

At the local store, I used to search out a parking place as close to the door as possible. Of course, I rationalized that I needed to park close to save time. Let's be honest, how much time does it take to walk a few extra parking spaces, or even half the parking lot? When I began this way of thinking, I could not walk the entire lot, or even half of it. I did know I could walk one or two more spaces, and that is where I began. Now I can go farther than I ever dreamed; just by adding a few steps at a time.

The truth of the matter is: that the more time "saved" by denying a little extra walk, the more time needed to rest. Just park a few spaces away at first.

What small changes can you make in your life today that will affect your future health and well-being? Of these three simple steps, I challenge you to choose one, just one, and focus on that for a week. As that change becomes routine, add another. Soon you'll be moving mountains!

Visit http://www.susiekinslowadams.com for more helpful articles. She is offering a free gift: 8 Basic Tips for Caregivers. Susie's book, MY MOTHER MY CHILD, shares her passion to help those who care for others.

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How Well Do You Know Your Abs?

How well do you know you know your abdominal muscles? Let's get to know them. These are very important to your flexibility and stability because they are involved in virtually every movement of your body. The stronger these core abdominal muscles are the better posture you will have, the longer and harder you will be able to engage in physical activity. Here is a quick overview of the anatomy of your four ab muscles.

The rectus abdominus is the six-pack muscle that gives you good posture. The rectus abdominis connects vertically from the pubic bone up to the rib cage and breast bone. This muscle can be exercised and strengthened using the crunch exercise. Lie on you back with knees bent, then crunch slowly by contracting your rectus abdominis to lift both shoulders off the floor.

The external oblique is a flat muscle that runs diagonally from the 5th to the 12th pair of ribs to the front of the hip bone. There is a pair of external oblique muscles, one on each side of the rectus abdominis. These muscles are used when twisting your torso or bending to the side. The external oblique muscles are exercised using the twisting crunch. Lie on you back with knees bent, then crunch, lifting one shoulder only for 20 reps, then repeat with the other shoulder.

The internal oblique runs diagonally at right angles to the external oblique from the front of the hip bone to ribs five through twelve and the linea alba. The linea alba is connective tissue down the front of the abdomen that separates the left and right rectus abdominis muscles and is seen as the depression between the left and right halves of a six-pack. There are two internal oblique muscles, one on each side of the body. These muscles are also used when twisting your torso or bending to the side. The internal oblique muscles are also exercised using the twisting crunch.

The travsversus abdominis (or TVA) is the deepest muscle of the abdominal muscles as a layer below the internal oblique muscles. It runs horizontally from ribs 7 through 12, the lumbar vertebrae and top of the hip bone to the linea alba and the pubic bone. This muscle provides support to the spine and trunk. The transversus abdominis can be trained using the vacuum exercise. Lie on your back and draw your navel in twards your spine. Hold this for serveral seconds then relax. Repeat this 10 times.

Another good abdominal exercise is the plank or hover exercise. The plank position is with your toes and forearms on the floor. Your torso is raised off the floor, and is straight and rigid from your shoulders to your heels with no sagging. Keep your head relaxed and look at the floor. Hold this position for 20 seconds initially. Increase this to 60 seconds over a series of workouts.

Check out Dynamic Wellness for more tips and information on strength training and body building.

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How To Get A Six Pack - Tips To Build A Ripped Torso

You might not realise it, but if you spend hour after hour sitting down while working, at home or when socialising, it could be doing lasting damage to your stomach muscles. The weaker your abs are, it's likely that even daily activities like doing the washing up could become more difficult, while the possibility of experiencing back pain cannot be ruled out.

This makes working on your abs a must if you want to stay healthy and look good, but if you've never paid enough attention to them, how can you get the six-pack that men the world over dream of having? In most cases, an intense daily workout can do wonders over several months. It needn't take a long time either; a decent workout can be completed in 30 minutes.

Five steps to a fine six-pack

1. The 'Spiderman plank crunch' involves you being in an ordinary plank position - lying down on your front with your toes touching the mat and your arms pressed flat underneath your torso, raising one knee towards your elbow and moving it back and forth for several reps.
2. Cable rotation moves your arms and abs around. Do this 10 times on one side and 10 on the other during each daily workout.
3. The bicycle crunch - lying on your back with your arms behind your head, your legs should be facing upwards at a 90 degree angle. Bring each knee down slowly towards the elbow on each side one at a time, moving as if you're riding a bike.
4. Next, the cross crunch will do more or less the same thing for your abs and the rest of your body. Keeping all four limbs pointing diagonally so your body resembles a cross, move the left arm and the right leg close together, then do the opposite. Do 10 reps.
5. Finally, use an aerobic ball. Kneel on your aerobic mat with your hands on the ball, with your back straight and abs ready to be worked out one more time. Roll the ball as far away as possible without letting go then bring it back. Do two sets of 10 reps.

These exercises will help you build your abdominal muscles, but in order for them to be well defined, you are going to want to reduce your core fat, there are quite a few ways to do this in conjunction with exercise.

1. Studies have shown that eating carbohydrates at night allow better fat burning and as a result reduce the circumference of your core.
2. You can get topical fat incinerating creams that contain a mitochondrial Thermo blend, for optimum fat cell reduction.
3. As far as nutrition is concerned, you are going to want to make sure that you are eating a balanced diet and as always, if you are trying to lose weight, you are going to want to burn more calories that you are intaking.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Maximise Your Abs - Take Your Ab Workouts To The Next Level

Ab Workouts with just one movement or forgetting to add weight to ab exercises can be some of the worst mistakes made if you are aiming for a good six-pack. The ab exercises test your torso but they must be carried out versus resistance in order to stimulate the muscle fiber. There are three different ways of training abs and the plan below details these. These exercises for abdominals may be much harder than your current exercise plan.

Directions for the Workout

Choose one of these exercises and perform it after your regular workout. Do these three times a week. They can be done in 30 minutes, which is the minimum length of time suggested.

If you are doing the decline sit-up or the weighted decline Russian twist start off with twenty reps. If needs be complete them in sets. Take twenty seconds rest in between each set. Add another five reps every time you complete the workout. Carry on and work upwards until you are completing fifty reps. Hold the plank for sixty seconds and keep working until you reach two hundred and fifty seconds.

The Reason Why it Works

A lot of men use crunches (flexion) as ab exercises. This type of workout aims to rotate and stabilize the torso but it also a great way of training the abs. If you want to make your abs stand out then add weight to build your muscles.

The Weighted Decline Russian Twist

Secure your feet to a bench that is set at a thirty degree decline. Hold a medicine ball or a weight plate and stretch your arm out fully. Support your core and twist your body to the left side so that your shoulders turn ninety degrees. Now reverse the twist and that counts as one rep.

The Decline Sit Up

The bench needs to be set up in exactly the same way as you set it up in order to do a weighted decline Russian twist. Lay back and hold a weight to the back of your head. Bring your chin upwards towards the chest and then sit up. When you are sitting up you will feel those abs contracting.

The Plank with your Feet Elevated

When you are in the push up position let your fore arms rest on the floor. Lift your feet and place them onto a bench that is behind you. Your body will shape itself into a decline. Brace your core and keep your body straight. Maintain this position for a while because these are good exercise for abdominals.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Consider This Before Your Next Workout

What exercises should I do today?

How much weight should I use?

Should I do bodyweight exercises or weight training exercises?

Should I do cardio before I workout?

Should I do cardio after I workout?

There is a good chance that you have asked yourself some of these questions at some point or another before heading to the gym. They are all viable questions to be asking, but even after you answer those questions there is still one major factor that you need to consider before you can even think to begin your workout.

Is your head on board with what you are doing or what you are about to do?

If the answer to that question is not a big fat 'yes' then there is a good chance that your workout is going to come up short of its goal.

In recent weeks some of the 'meatheads' (guys that look like they have been lifting their entire lives) have been running into some plateaus on their workout programs preventing them from moving any closer to their goals.

On the other hand, there are a few guys in the gym that seem to defy the laws of physics when it comes to their workouts.

An individual just two weeks ago attempted to do three repetitions of power cleans at a weight of 225-pounds.

The individual was able to do all three repetitions so he moved on to his next set at 235-pounds.

He got all three repetitions at 235-pounds, so he moved up to 245-pounds at which point he only achieved on rep due in part to his hands were having a hard time hanging onto the bar.

Now, that was not the incredible feat that this article is depicting. The incredible feat is that this article is eluding to is that same individual was able to do 25-power cleans at 225-pounds in a row just two weeks after doing that weight for the first time.

How did he do it?

After interviewing him he said that he 'told himself that he could and was going to do it.'

You read that correctly, he simply told himself that he could do it and he went and did it.

If you think about it that is the only explanation as to why we can or cannot accomplish our weight-lifting goals in the gym. So many of us cannot jump over that mental hurdle keeping us from reaching farther than we ever have before.

The fact of the matter is that the guy at the gym was always able to do 25-power cleans at 225-pounds all along his brain just did not know it.

The next time you find yourself at the gym asking yourself those questions at the beginning of this article do not forget to ask yourself if your head is on board.

The mind is the most powerful tool in the body and the only way that you will be able to reach your goals is if it is fully aware of what that goal is and what it takes to get there.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

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Five Key Tests to Assess Your Fitness

If you are about to start a fitness program, or even if you have already started a program you need to be able to assess your level of fitness. This is important as it will help you understand where you are right now and to set some goals for the fitness level you want to achieve. A good way to start this assessment is to get a checkup with your doctor, particularly if you are over 40. Here are the primary numbers you need to know.

Your resting heart rate, or pulse rate, is simply the number of heart beats per minute before you have started any exercise. You can measure this yourself by placing your forefinger on your wrist pulse and counting the beats for 15 seconds and multiplying by four. Measure this periodically and keep a note of it in your exercise log. Over time as you do regular exercise the number should decrease.

The next number is your activity heart rate, measured after about 15 minutes of moderate aerobic exercise on a treadmill, stationary bike, or rowing machine. This will be higher than your resting heart rate, and it also should decrease as you progress through your exercise program.

Optimal blood pressure is vital to your health. This is measured as two values: the systolic number over the diastolic number. Systolic pressure is the pressure when the heart contracts and diastolic pressure is the pressure when the heart relaxes. The optimal values are 120 over 80, with 140 over 90 being borderline high blood pressure. If you have higher BP numbers you definitely need to consult your doctor who will recommend changes to your diet, especially the reduction of salt intake. You can measure your own blood pressure with one of the many BP monitors available today.

Your Body Mass Index is a measure of how much fat you have in your body relative to your weight. This can easily be computed by many online BMI calculators using your height and weight. The normal BMI is in the range 18.5 through 24.9, whereas an overweight BMI is 25 through 29.9. Once you know your BMI you can set a goal of getting into the normal BMI range. These calculators do not take account of body fat versus muscle, so you may get a higher value if you are more heavily muscled.

Muscular strength and endurance can be tested with a push-up test. The number of push-ups that you can do in one minute is a good assessment of your upper body strength, but this also shows your overall fitness. Over 40 push-ups in one minute indicates excellent fitness for a 30 year old male.

Make these measurements every month through your fitness program to get feedback on how you are doing and to keep you motivated.

To learn more about fitness check out the Dynamic Wellness program for great tips on building great muscles.

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Quickest Way to Build Chest Muscle

Building a bigger chest muscle can be easier than you think, as long as you have the right exercise program. You must set a goal and maintain that enthusiasm until that goal is achieved. Everybody wants to have that beach body that women love and men envy, A few simple exercises and you will be on your way.

In order to build a well rounded chest you must work all the muscles that make up the chest or the pectoral muscles. The pectoral muscles or (pecs) are made up of two major muscles, the pectoralis major (upper) and the pectoralis minor (lower). If you want to maximize results you must work each one out separately.

Here are a few workouts that will help you build a massive chest very quickly.

Push ups-

Push ups are a commonly overlooked chest building exercise. The more muscle weight you build the more weight you are pushing up. This is why push ups are a great chest building exercise, not to mention they are a great workout for the shoulders and triceps. Push ups should be done to complete failure, by this I mean do them until you cannot do even one more. And do at least three sets, this is critical for muscle building. In a way you're tricking your body into sending more nutrients to your body to handle this extra workload, which makes you bigger and stronger.

Bench press-

There are three main types of bench press, the incline, the decline and the flat bench.

The flat bench or regular works a little bit of everything, triceps, shoulders and both pectoral groups. You should start out with enough weight to do 5-10 reps, if you can do more than you need to increase your weight. Form is crucial; you can seriously injure your self by not doing these correctly. It is also important to have a spotter present when doing any type of bench press.

The incline and decline bench are similar to the regular bench but they target specific muscles. The incline is mainly working the upper chest and the decline targets the lower chest.

You can use a flat bar to do these but I suggest using dumbbells. Dumbbells work what I call" stabilizer muscles", by this I mean separate muscles that are used to keep proper form. You will know what I mean when you try to do a dumbbell fly with too much weight, your arms will be all over the place and you won't be able to keep a fluid motion.

Cable crossovers-

Cable crossovers are done by standing between two pulleys and pushing your fists forward and below the chest. This is a very good chest building workout as well as adding much desired back muscles. It is important to try and maintain a well balanced and proportionate upper body.

Chest dips-

Chest dips are another great workout for the chest, just be sure you are using your chest to push your self up and not just your arms. Place hands on dip bars and slowly lower yourself down; concentrating on the negatives on your way down and using your chest to push yourself back up. These are a great way to burn out the muscle group.

As I said before you must work your muscles out to complete failure in order to build the mass you're looking for. Only work out a specific muscle no more than twice a week, your muscles need time to heal. Muscles get bigger by tearing and then healing. In the meantime continue to workout other parts of your body to get that all around physique.

It is important to make sure your diet is able to support a strong muscle building workout. You must be consuming lots of protein, which is essential for building muscle. By changing your diet to lean high protein meats and green leafy vegetables your body will get the nutrients and vitamins it needs to sustain the workload you are putting it through.

Are you looking to get a stronger,more muscular and well defined physique? I have achieved amazing results from just these simple exercises. For those of you that are looking to obtain a wealth of knowledge from the top muscle building experts visit the link www.constantwealthbuilder.com

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How to Grow a Bigger Butt If You're Flat

If you're trying to achieve a curvy figure or a bigger butt, it is likely that you are an ectomorph. Of the three body types, ectomorph, endomorph and mesomorph, the ectomorph is the leanest. "Low fat genetics" or "low muscle genetics" are usually associated with this body type.

Muscle genetics
If you have low muscle genetics, it is very easy to overtain your muscles. If you overtrain your muscles, or if you pay no attention to nutrition whatsoever, you might be causing your muscles, and therefore you bum, to get even smaller. This is known as the catabolic state. It's a state that your body enters during or right after exercise. If your workout takes long enough for your body to run out of energy, you'll enter the catabolic state and your body will begin to break down muscle tissue in order to make up for this lack of energy. If you're trying to lose weight, this wouldn't be much a problem, since you'll burn a lot of fat in this state as well. However, if your goal is to gain a bigger bum, you wouldn't want this. After all, we want our bodies to gain weight.

Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don't necessarily have "actual" low muscle genetics. It's genetics for a high metabolism, that results in difficultly gaining mass. When you have a high metabolism and you do not eat enough fats (healthy ones), you're much more likely to constantly be living in a catabolic state where you're always burning fat and muscle and never achieving any curvy figure. So, we get to the rules.

1. Do NOT work out for longer than 45 minutes.
If you're only concerned with the bum area, even 25 minutes is plenty.

The reason why you should not do this, is to avoid entering the catabolic state, and to avoid damaging the muscles beyond the point where it can effectively recover within 48 hours (the next workout). Your exercise needs to be short, but heavy. And don't worry, "heavy" sounds scary, but it's not nearly as troublesome as it sounds. Just a few intensive sets before you move on with your day.

2. Don't do exhausting cardio.
Stick to strength training. For the same reason as the above: avoid entering a catabolic state. Running, cycling, all those activities will have you lose weight, and therefore lose butt.

3. Have a nutritious meal ready for right after training.
Do not wait too long to take in carbs (preferably fruits or juices) and sufficient amounts of protein after your workout. Catabolic state ensues when energy runs out. Hence, don't drain all your energy by working out for too long, and when you finish, replenish as soon as possible!

4. Try not to run out of energy at all: eat plenty of healthy fats and proteins
Eat a lot of good fats, such as avocado, olive oil, coconut. Why fats? Fats take longer to break down, and contain more energy per gram than proteins and carbs do. Taking healthy fats in fair amounts throughout the entire day, provides you with a steady source of energy that prevents you from entering any butt burning catabolic state. So while the fats take care of energy needs for daily activities, the intake of proteins will make sure that your muscle keeps growing.

5. If you're not an ectomorph
If you're not an ectomorph, but simply someone with a flat butt, you're probably a case of "lazy butt syndrome". What this basically means, is that your neuromuscular system functions in such a way that the glutes are recruited to a lesser extent than they should be during movements where glutes are involved. In this case, even if you squat, you will still not be recruiting enough of the glutes to produce a serious impulse for butt growth.

How can you fix this? (Even if you are an ectomorph, the tips below will still benefit your bum growth results, so by all means follow them.)

1. First of all, make sure you're only doing exercises that you KNOW to involve glute activity. Such as squats, deadlifts, lunges.
2. When you do these exercises, be absolutely sure to squeeze the glutes at the end of the contraction part of the movement. People without lazy glute syndrome don't have to focus on doing this consciously, they're doing it enough already. You on the other hand, have to make up for the fact that your bum isn't recruited automatically. Therefore: squeeze. The more you do this, the more you will learn to recruit your bum automatically during daily functions as well, improving growth even more.
3. Try to finish the entire movement. You need to go low enough, and you also need to complete the movement when standing back up (usually, this is where you squeeze).
4. After exercise, stretch the lower body, especially the glutes.

If you follow these tips, along with a decent workout program specifically tailored to your goals, you will be sure to pack on meat!

Also visit my website about bum implants and natural methods to get your butt growing quickly. Additional information on the subject can be found here.

Thank you for reading this article.

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Natural Hunger: The Health Connection

When I was only 124 pounds, I read something about fasting for greater strength. Now hold on here. Everyone from the doctor to the kid on the corner was recommending to gain weight by eating more and doing less.

But, here is the genius of it. By not eating for a day, my body got a change to clean out a bit, rest and get ready to digest food properly. Even with all of the benefits that I had read about, I did not dare mention this to anyone or they would really think I had gone "over the deep end." I tried fasting for a day and later for two days. After all, most of us had been so busy that we forget to eat (or sleep) so it was not such a big deal.

Strangely, the hunger pangs go away and you get a bit of a high from the low blood sugar. I really believe this is what some athletes, body builders and many dieting girls experience. They actually get to enjoy that weird dizzy feeling. Other reasons why skipping a few meals makes some people feel better:

• The fasting body releases more growth hormone that burns fat, stimulates muscle growth and boosts the immune system. This is why I avoid eating before bedtime. Let the body recover. Gorging on pizza after a night of beer guzzling might be good for the morale sometimes. But it impedes the immune system. If you have to eat something, eat complex carbohydrates, like oatmeal or yams. Do not and I repeat, do not eat any sugar within 1.5 hours of bedtime. The sugar will impede your growth hormone and you will often wake up more tired than when you went to bed

• When you are fasting, you are not eating allergic food. In this case, the fast is not helping as much as skipping the offending food. So, if you think that you are allergic to dairy or wheat products try just cutting them out for a day. You will be surprised at how strong the withdrawal symptoms can be. What you are allergic to, you will often crave. Once you are "clean," you will often reject the offending substance. I recall how I had to force myself to drink beer out of social acceptance. Once I was used to it, I actually craved it. When I just stopped for several months or switched to cider, I lost the taste for most beers. The same goes for milk and wheat bread. If I consume either, I get red eyes and gas.

• I find that I am more alert when I skip a few meals. Kind of more primal. My sense of smell sharpens and I tend to be more assertive. This can work against you if you are studying as a growling stomach makes it difficult to concentrate.

The down side of fasting:

• Difficulty with mental work. I know this from military training and going to university. The growling stomach is distracting and tend to make one more aggressive. This is great for the military. But not so good for one's social circles, business or studying. Some people report that they think more clearly when fasting. Personally, I find it distracting.

• Fatigue. After teaching three cardio kick-boxing classes in a row, on an empty stomach, I used to get "the shakes." Especially, when I had to catch a bus in minus 30 degree Celsius weather. I remedied this by bringing even a small amount of food, like a kiwi or a container of cooked rice. That small amount of food was enough to keep me going strong.

Using fasting to your advantage:

• I started making good muscle gains when I actually ATE LESS. That's right. LESS. I found that TWO good, sit down meals a day, beat out three or four hurried meals. When I gave my stomach a change to be empty, I noticed that I did not feel as groggy after a meal. It was like my body was being more efficient with the food.

• When you fast, ensure that you rest. Let your body do its job and sort out the absorption and elimination of nutrients. The mainstream advice of underweight people stuffing themselves, only plugs up their digestive tract and slows down their weight gains. Eat good food and chew it slowly. You will absorb and feel better.

• For the average or overweight person, the short fast will teach you that you can survive until you can eat good food and that you need to pay attention to your body's natural hunger and not just put something in your mouth for the sake of taste.

• You also regain your natural hunger which makes your body more ready to assimilate the food that you eat.

• Don't make a big deal about it. The more that you think or talk about not eating, the harder it gets. Just stay busy and don't sweat it.

Doug Setter, BSc. is a personal trainer and martial arts instructor. He has served as a U.N. Peacekeeper, completed 5 full marathons, climbed Mt. Rainier and held a welterweight kick-boxing title (at age 40). He is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim: a Crime prevention guide. Visit his website: http://www.2ndwindbodyscience.com andhttp://www.reduceyouralcoholcraving.com

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Analyzing Calorie Intake In Your Diet To Start Building Muscle Or Losing Fat

A very important step in the processes of both building muscle and losing fat is analyzing your existing diet to see what nutrition changes that you have to make to confirm to the requirements of fat loss and muscle building. The truth is this, most people will need to make some sort of changes to their existing diet as part of their fat loss or muscle building program requirements. Even if you think that your diet is already healthy, it may still fall short of certain nutrition requirements for muscle gains and fat loss.

One of the most important diet component that have to be analysed and adjusted properly to gain or lose weight is your caloric intake. You must be consuming more calories that you are burning daily to gain muscle mass. The other end of the spectrum, burning more calories than you consume daily must be established in your diet to lose fat. So how do you adjust your calorie intake in the direction of your body weight goals for achieving success?

First you have to calculate to find how many calories your body needs to maintain itself daily. This will be the number of calories you'll consume without gaining or losing weight. So once you know this calorie maintenance level you'll be able to create a calorie deficit and a calorie surplus by including the right amount of calories in your diet. Therefore, unless you know how many calories that you are eating on a daily basis you will not be able to make the correct adjustments.

Your existing diet could be anywhere up, down or within your calorie requirement for gaining or losing weight. The only way to find out the actual amount is to learn the nutrition information about the foods you eat regularly, look at their calorie content and then you'll know how to adjust to fit your goals.

The equation is simple. If you want to build muscle which is a form of weight gain you have to make sure that your calorie intake is above your maintenance level. About 500-1000 calories above maintenance level is a good starting point for most people to build muscle. On the other hand, you must be consuming calories below your maintenance level to lose weight. 500 calories less is also a good starting point. However, it's up to you to analyse your existing diet properly and make the respective changes to your calorie intake based on your goals.

I recommend getting a notebook, computer, iPod or phone to start writing down everything you eat and drink daily. Then look up the nutrition information of these foods to find out where you are in respect to your calorie requirements for putting on or dropping weight.

Don't waste your efforts on doing the wrong things to get in shape. Get more information on building muscle and losing fat to improve body composition and get in shape.

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Why Muscle Building Is Important For Everyone

Upon hearing the phrase muscle building, most people would quickly visualize huge muscular bodybuilders in gyms lifting extremely heavy weights. For this reason lots of people believe that lifting weights is something to do only when you want to become big and muscular. However, this is a misperception that people understandably have due to lack of knowledge about muscle building and it's overall benefit on the human body.

Why You Won't Look Like A Bodybuilder Easy From Lifting Weights

Building muscle requires hard work and effort. It's not possible to build huge muscles simply by lifting weights you're able to perform only a few reps with. Significant muscle growth will occur only when you lift weights that feel very heavy progressively and you have a good diet to back it up. For example, if you're able to only do 10 reps of squats with a 20 lb weight it'll require you to train and progress until you're able to lift about 200 lbs or more to see huge muscle growth that'll make you look like a bodybuilder. Is this easy? I don't think so.

Everyone should partake in some form of weight training to stimulate muscle growth (muscular hypertrophy). There are numerous health benefits that both men and women can gain from building muscle such as added strength and power, increase in bone strength, added energy, boost to the immune system, boost to the body's metabolism and of course a more attractive appearance. The reason people need to work on building muscle is the body starts losing muscle when we reach the age of 25. In order to ensure that we don't end up with too much of a low percentage of muscle mass too soon and as a result face the negative effects off this, we should start weight training to build up some quality muscle. The earlier in life we start the better.

People who start building muscle before 25 will find that they're able to put on muscle rapidly once they're eating and training right. The reason for this is most people never gain the maximum amount of muscle mass that their body is suppose to have naturally. So weight training will help them build up that natural amount of muscle their body was missing.

Men are able to build a higher quantity of muscle than women because they have more testosterone than women. Remember, building muscle is all about training hard and eating properly. You won't look like a bodybuilder even if you put on a good amount of muscle. I'll take years of really heavy weight lifting and commitment to reach that stage.

Now that you know that muscle building is important for everyone, you can now focus on learning how to gain muscle mass. The process is simple, but it takes time and work. You must have a workout program to build muscle and good nutrition program to succeed.

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Building Muscle Mass Definition While Losing Body Fat

One difficult to achieve goal for many body builders is how to most effectively reduce body fat while not losing muscle mass or definition. There are many conflicting ideas about the best way to accomplish this.

Some body builders accept that massive attention to diet is a necessary evil, and are willing to lose a bit of muscle if they can significantly reduce their body fat percentage. These individuals may focus on meeting certain dietary variables, i.e., the number of grams of carbohydrates, protein, and fat in specified quantities for each meal and pre and post workout snacks.

Others may be unwilling to focus on diet and calorie reduction in the fat loss phase of bodybuilding. Individuals that fall into this second camp of thinking, tend to believe that a certain lifting regimen will best help define their muscles and my even cut a bit of fat from their body composition.

These bodybuilders believe in doing many reps using lighter weights to increase the absolute number of reps their muscles can do before fatigue sets in. This lighter weight is lifted significantly more times than the heavier weight would be lifted in a traditional set.

The idea behind lifting lighter weights for significantly more repetitions during the fat loss phase of bodybuilding may stem from the belief that this type of exercise creates a greater amount of lactic acid in the muscle tissues. People believe that this increase in reps, and concomitant increase in lactic acid, will burn more fat than traditional reps and sets with heavier weights.

Some also believe that an increase in reps also increases the cardio portion of their workout to burn more fat and stretch the muscles though a greater range of motion thus providing greater definition. There is a small problem with this logic, however. The primary goal of weight lifting is to boost muscle strength and size before the weight loss or cutting period.

If some lifters only do lighter weight reps they may actually be harming their goal. This method of lifting may actually contribute to the very thing most bodybuilders were trying to avoid with a fat loss diet, and that is muscle loss. Although, the bodybuilder may be doing more reps, he is generally putting a much lighter load on the muscles than if he had been following a more traditional lifting style with heavier weights and fewer reps in a set.

Any muscle gains he may have made using the traditional lifting style, will be minimized if a prolonged period of training only includes this lighter greater rep style of lifting. This potential for muscle loss will become especially apparent during a calorie restriction weight loss phase.

If you don't gain muscle, and merely define with higher reps, and potentially loose muscle with higher reps, your percent muscle mass starting point when you begin cutting calories will be much lower. Instead of focusing on only one of these three plans, bodybuilders should be using a combination. They need to not only do days with many reps and lower weights to put their muscles through the full range of motion, but they also need to do more traditional lifting with heavier weights.

Also, it is important to follow a diet with goal of reducing fat. Finally, many body builders are afraid of doing aerobic work. Perhaps they fear they will lose too much muscle, or perhaps their time is limited and they feel they should focus only on lifting.

Perhaps they are even a bit lazy when it comes to the health of their heart. This is just plain silly! By adding a bit of aerobic exercise to your weight lifting and diet regimen, you will not only increase your heart's health, but also boost your metabolism.

A faster metabolism means that your body will be a better fat burning machine. All of these factors, a program with both low and high rep ranges, a healthy diet, and aerobic exercise will provide the greatest results for your physique.

More healthy tips: Being Healthy Tips

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Strategies For Body Building

Before beginning a training, have proteins. Regardless of whether you have a sandwich with about 4 oz. of lunch meats, a protein bar or perhaps a shake, it's essential to understand that protein combination is what is important for muscle building. Have your healthy proteins about around 30 minutes into an 60 minutes prior to starting a good work out for best success.

In order to properly acquire muscle tissue, it is very important use a strategy, as well as a desire to perform that strategy. There are many sources that you can employ to determine which energy-training workout routines your strategy will incorporate. You need to set a schedule that is simple to follow, and definitely will not overpower you. Talk about your plan along with a specialist fitness instructor to make certain it may fulfill your goals.

Ensure that you get an ample amount of sleep at night every night. Your own muscles need enough time to mend themselves once you strain them while in body weight training sessions. Should you not permit the muscle tissues to relax enough, it could reduce the effects that you simply see from the body weight weightlifting efforts significantly.

Make time to work out at the very least three times per week. As the muscles become a little more conditioned, you need to get to the gym more often than that, although should you be just starting out, you should restriction you to ultimately 3 x. As you may become more knowledgeable, you may boost your exercises to be more than once each day, several times weekly.

It is extremely essential that you stand properly when doing standing upright exercise routines, such as over head presses and squats. These workouts demand a form of fitness foot position. To achieve this, you must stand with the legs at around the width of your own shoulder area. Then, slightly point your toes outward, flex the knees, and arch your back. Make sure that the eyes are looking forwards.

When doing ab crunches to create belly muscle tissue it is important to keep the neck area secure. When you are performing ab crunches a terrific way to protect your throat is always to push your tongue up against your roof from the mouth region. This will help you to line up the head and reduce the amount of tension you put on your neck area.

Enjoying a proteins shake immediately after working out is extremely important. The healthy proteins shake gives you entire body the nutrients it needs to be capable to rebuild muscle tissue and aid your muscle mass to cultivate speedier and more robust. Health proteins drinks must have a ratio of 2: 1 of sugars to proteins for them to be as helpful as possible.

There's considerably more to creating muscles than just going to workout on a daily basis, as you can see. Reading this article, you really should comprehend how you can begin. You'll view the results you hoped for before very long if you are using the guidelines you merely check out.

If you are serious about building muscle, then its worth visiting my blog about deadlift workout. To Learn more about the deadlift and find out all about its benefits visit http://deadliftexperts.com

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The Jump Rope Can Make You Amazingly Athletic

The jump rope is still not a piece of equipment many people think of as important. If I had a choice to either run for fitness or jump rope, jumping rope is my choice.

All the years I trained with weights skipping rope was never ever a thought in my world. If you jumped rope I would have thought you were doing nothing more than a school girl workout waiting for a quick beaten!

It's amazing how you can grow up training and miss such an important piece of equipment that would have helped me in all areas of my training, at least from an athletic stand point. Jumping rope has been used for centuries by the greatest athletes ever.

Rope skipping will build strength, explosiveness, quickness and burn plenty of fat in very short amount of time.But like anything else it takes a little practice to jump and this discourages people from trying and getting better.

I remember when I tried to cross the first time it took some time to get the first cross and after the first cross it became easier. I have shown a few people over the years how to skip rope and as athletic they were the jump rope gave them a challenge.

Skipping rope has made my legs feel younger, quicker and faster and no matter how good you get you can always be challenged by changing speed, going longer, you can run while you skip rope and you can use jumping rope when doing sprints, hill sprints and bodyweight exercises.

The greatest athletes in the world still use the rope as a major part of training. It's amazing that a piece of equipment that costs a few bucks can give you amazing results.

I skip rope almost every day as part of my training; I use it as my rest between rounds or sets. Or I use it as part of the workout, going fast and hard for time. People that spend time learning how to jump rope will benefit tremendously strengthen the body as well as building a leaner more muscular body.

One thing that jumping rope has done for me has shown me that simple exercises that I would have never thought would be of much benefit really changed the way my body has reacted to all types of sports that require explosiveness, agility, jumping and stamina.

There are many types of ropes you can buy; I stick mostly with a licorice speed rope or a beaded rope. I have weighted ropes and they are good on occasion to add a little variety.

I personally don't like weighted handle ropes and cotton rope is to light. I like my ropes fast; I want to be fast, so I want a fast rope. Most ropes are around 9' and they are a good length, I prefer a shorter rope, the shorter the rope the faster it turns.

Give it a try for a month or two starting out slow and a couple times a week. Working up to jumping three to five times a week.

A nice workout for the person advanced in jumping. Jump 100 times drop down and do 25 pushups as fast as possible for 10 rounds.

Try not stopping or rest as little as possible, for a total of 1,000 jumps and 250 pushups. Try and go for 1 minute to complete jumping rope 100 times and 25 pushups.

Johnny Grube B.C.S. is the holder of 13 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30 years of training experience and is the author of "Ultimate Physical Fitness in 5 Minutes" at amazon.com and is the author of other training manuals sold world wide to athletes and military. http://www.wildmantraining.com

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Training Hard Requires an Aggressive Attitude!

I know you find that hard to believe. Some people don't like my attitude; guess what? Tough training requires an aggressive attitude.
If you walk through life worrying about who you will offend or what others think you will just be like the majority, that being a person trying to fit in with no mind of their own.
When it comes to training I can care less about being a circus performer and doing exercises that take too long to get good at. All I need to do is walk outside or to my garage gym and get psychotic!
With all the information out there no one knows what to do or can't make a decision. So what do they do? People turn to training forums for advice and it reads more like a discussion group of who their favorite fitness super hero is.
People need to decide and not be afraid to train hard and get to know their bodies, if you want to get good at something work at what you want to be good at.
The secret is constant training for years, and the problem is most aren't willing to put this amount of time in, it's almost like an apprenticeship of training. Read all the programs, follow all of your super heroes and still be physically and mentally weak if you don't do anything.
I do study certain people I can identify with, some with the type of back ground I grew up with, people that learned from doing, people that train with a basic tough type of mind set. The mind set is the key to anything we decide to take on and if we go in with a failing mind set we will fail almost every single time. The tougher the mind set the better the result.
I hate to say it, but warm and fuzzy doesn't work in my world and I don't say it to sound like a tough guy, but it's the way I am. I grew up aggressive and I approach most of my life the same way aggressive.
Today I did a tough labor style workout I used an 80lb heavy bag. I shoulder the bag 250 times in 43 minutes I grabbed it like I was doing a "Gut Wrench Suplex" and would swing it to the opposite shoulder. Slam down continue 250 times. Tougher than it sounds it is a total body builder!

Johnny Grube B.C.S. is the holder of 13 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30 years of training experience and is the author of "Ultimate Physical Fitness in 5 Minutes" on amazon.com also the author of other training manuals sold world wide http://www.wildmantraining.com

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How To Choose A Gym - 5 Tips To Get Started

If you're not already a member, how to choose a gym may be a question you're asking yourself. Gyms and fitness centers seem to be on every city block these days, but not all are created equal! Just as you should have goals in mind for individual workouts, you should consider what qualities you're looking for in a gym or fitness center.

1. Location, location, location. I always recommend trying to choose a gym that's closest to your home, work, or a place you frequent on a daily basis. You eliminate the amount of effort needed to get to the gym! Don't make it difficult to get there, because you may try to turn that into an excuse for not going!

2. What are your goals? With workouts I always advise clients to set big goals but have realistic expectations. For example you may want to lose weight and that's great. Having a gym membership isn't going to accomplish that, doing the work will! Are you using the gym for group exercise like taking spin class, or are you more interested in weightlifting? Choose a gym that suits your needs.

3. You get what you pay for isn't always true! Don't be fooled by forking over a ton of money each month for a spa like gym facility if you're not going to actually use all the amenities. Some of the small independently owned gyms are much more reasonable. Sure they may not have all the bells and whistles, but they get the job done!

4. Take if for a test drive! You wouldn't by a car without taking it for a spin. All gyms offer free or very inexpensive passes to try out their facilities. I suggest getting a week long pass and going on different days at different times. You'll be able to see just how crowded the busy times are as well as keep an eye out for cleanliness of the facility. They all look clean and in perfect working order when no one is in there, but when it's busy some places tend to lack attention to cleanliness.

5. Are they trying to take your money, or help you reach your goals? Every gym needs to sell memberships to stay in business. The dirty little secret is that they rely on most new gym members to NOT use their facilities after a short time period. This is why they try to sell you year or two year long plans. Ask what free services they may offer if you sign up. Most gyms I've seen offer free fitness consultations and one or two personal training sessions. Again, the gym expects that you'll never actually use them, but you should! Have questions in hand and use this personal training advice as the motivation you need to get bigger biceps or just get you going off to a good start!

Riley Daye is a Certified Personal Trainer and Weight Management Consultant. He is a member of the GymPaws Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

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Lose Weight Fast Without Exercise - Breaking The Myth

Americans are obsessed with "quick fixes." Whether it's get rich quick schemes or trying to lose weight fast without exercise. The reality is that if any of these quick fixes actually worked everyone would be a millionaire with a ripped up swimsuit model body!

We've all tried the latest and greatest fad diet to try to lose weight without exercise, and some have even seen modest success. The problem is that the 10 pounds that were lost, seem to creep back on with another 5 extra pounds! Let's just break face reality here and break the myth, fad diets don't work!

Not that any health and fitness professional would endorse it, but the only way you're going to lose weight fast without exercise is simply to reduce your caloric intake. Many of the fad diets are not nutritionally sound and some can be downright unhealthy. The human body evolved to rely on a variety of nutrients for optimal health. Variety is key and a healthy diet includes a balanced mix of protein, carbohydrates, and fats to name a few. By going on a fad diet, you excluded important nutrients that your body requires and can even put yourself at risk of getting sick!

Practicing portion control is a skill you should learn to master to help you lose those unwanted extra pounds. Most health and fitness professionals would agree that the current obesity epidemic facing the US today has more to do with the amounts of foods that we are consuming vs the actual food themselves. Portions have grown larger and larger in the past few years at ALL restaurants (not just fast food). However, we can't blame it all on the super sized value meals or jumbo soft drinks, you have a responsibility as well! How often do you polish off a bag of potatoes chips while watching a movie and TV show without any thought? We've all done it! Try looking at the nutritional breakdown on that bag afterwards... it's likely you consumed 1,000's of calories with a second thought! It might be helpful to read our other article about lifestyle changes to lose weight as well.

Here's a couple great tips to help you be more conscious of portion sizes and hopefully lose weight "fast" without exercise!

- Serve your meals on salad or smaller plates instead of large dinner plates.

- A cup of fruit should be no bigger than your fist.

- When ordering out, ask for a smaller size or share your entrée with a friend.

- Store snack foods in sandwich bags so you never eat more than one portion.

- One ounce of meat or cheese is about the same size of your thumb.

- Three ounces of meat, fish, or poultry is about the size of your palm.

- Fill up on salads, fruit, and veggies instead of breads, pasta, and high fatty foods.

Keep these tips in mind to help you become more conscious of exactly how much you're eating. When you achieve this mind body connection, you'll be less likely to pig out or go overboard!

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

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How To Build Muscle And Make Sure Your Body Looks Attractive

Many men around the world workout to build muscle, but it's only a certain percentage of those men that have a body that look attractive. Sadly, not all guys that are keen on maintaining a fit body get the right look for their physique that attracts women. There are a number of factors one must pay attention to when building muscle to make sure you end up with a body that attracts.

Bodybuilding is the process of modifying the body's musculature to increase muscle size through diet and lifting weights. If you are interested in bodybuilding just to get bigger muscles, then that is possible, but you should be aware that getting a body to look attractive requires a certain approach towards diet and training that that is oftentimes different to a program to get bigger muscles.

In order to increase the size of a muscle the procedure is to eat at a caloric surplus, lift heavy weights to tear the muscle and rest the muscle to repair itself and grow bigger. Once that procedure is maintained in a progressive pattern your muscle should get noticeable bigger over a period of time. However, there are many other variables involved in this process that affects the results that you get from diet and training including the look of your body.

While there are many men who train to get muscles all over their body to be as big as possible, lots of guys on the other hand want a moderately muscular body like fit male models. Male models that lift weights to build muscle do not aim for big bulky muscles like bodybuilders. In fact, it's a critical requirement of their profession to not look overdone with muscles.

The reason male models have to avoid looking overly muscular or getting any outcome at all that doesn't look neat is because their job is to portray an attractive male physique. They are place in magazines, commercials, music videos and other promotional campaigns to be seen as role models of what an attractive male body should look like. So if you want to build muscle to get a body that looks attractive, you need to aim for a body like male models who possess well-built bodies.

Most Hollywood actors these days who get in shape to prepare for film roles usually aim for a male fitness model type physique. They always aim for an average amount of muscle, and they take the right steps to get as lean as possible. Some Hollywood actors who got that look unexpectedly, suddenly got into the fitness spotlight, and women started seeing them as sex symbols when they were never held in that position before. That is how dramatic such body transformation can be in Hollywood.

You may not be a Hollywood actor or a male model, but you may want to do something that can significantly improve your physical appearance so you can feel good about your self, or get a nice girl to notice you. Well, you too can get a nice lean and toned physique to look hot, you just need to use the correct guidelines that will take you there.

Get more info on building muscle correctly to get a body like a male model downloading this this free eBook. Real secrets revealed to get a stunning male physique.

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Build Muscle Fast

Build Muscle Fast with the Right Nutrition Program and Best Equipment
Everyone is looking for a magical pill that can make them build muscle fast. While there may not be a magical pill that can help, there are several ways of ensuring you reach your goals. In order to build muscle fast you must eat properly, exercise, and possibly take natural supplements. In today's world it seems that there is little to no time to exercise, with kids, school, work, and all of the other little things that occupy your time. There are many people that wish they could drop the fat and build muscle fast. If you are one of those who wish for a better way, there is. With the proper diet, exercise, and the help of supplements a well toned body is within your grasp!

A proper diet is one of the major stepping stones to developing a well toned, healthy physique. Eating the proper foods will help you to get rid of the layers of fat that are hiding your great body. Kick to the curb fatty junk food like chips, sodas, and candy. A little in moderation is fine, but discontinue eating this sort of junk everyday. This type of food is loaded with sugar, chemicals, and other things that just are not good for anyone. Replace junk food with healthier but still tasty options like water, fruits, vegetables, and other natural goodies. If you have a sweet tooth try drizzling some honey on a tortilla, it can cure any sweet-tooth's craving!

Proper exercise is a must if you want to build muscle fast. Equipment such as the Bowflex gym can help you build muscle fast. The Bowflex gym is easy to use and operate. This at home gym allows the user to preform 30-90 different types of exercises, depending on the model that you get. The Bowflex gym comes with a variety of add on accessories that let the user preform even more exercises. Owning a Bowflex gym is like having a gym at your home without the hidden fees, people staring at you, and hassle of actually driving to the gym. The Bowflex puts less stress on the user so they are left with less sore muscles than users who used free weights. There are a variety of different exercises this gym can do to help you gain muscular fitness. It also folds up to allow for perfect storage. It is important to remember to take at least one day of rest to allow your muscles the time they need to rebuild and replenish their-selves.

Some dietary supplements can help you build muscle fast. Dietary supplements can be a tricky topic. Finding the supplement that works the best for you can be tricky. It is well worth the effort when you do find the right supplement. It can help you curb your craving and help your body absorb the nutrients that your body needs.

Losing fat and gaining muscle does not have to be difficult. If you make smart choices and stick with your routine the pounds will just drop off! Remember to build muscle fast, you must eat the right foods, exercise, and possibly take supplements to truly get the results you want and deserve.

MyReviewsNow.net offers information regarding methods to build muscle fast. For more on workout machines, please visit us at MyReviewsNow.net.

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Benefits of BCAA Supplements

If you've been hitting the gym lately, then you know how often fitness junkies discuss the supplements they take and compare notes to find out just how beneficial a particular product is. Lately, a lot of these discussions are centering on BCAA supplements. One serious weightlifter may enthusiastically praise the wonders of Blox, for example, while a runner can go into a running monologue about how Amino1 has increased his endurance and lessened his fatigue. Such talk can lead you to wonder what all the hype is all about.

What does BCAA mean?

First of all, BCAA stands for Branched Chain Amino Acids. This is a term used to refer to three amino acids that are grouped together because of their branched chain structure. These amino acids are Leucine, Isoleucine, and Valine.

Leucine plays an important role in building up your muscles and preventing muscle tissue loss. On the other hand, isoleucine is a potent amino acid that increases glucose uptake into your cells. In combination, they play a crucial role in boosting your muscle cell growth. Valine is still somewhat an unknown component, however, and research is still being conducted to ascertain whether it plays an important role in muscle development or if it is just included due to its structure.

Medicinal BCAA

Doctors are now using BCAA to treat many types of serious medical conditions. These include:

• Amyotrophic lateral sclerosis, also known as ALS or Lou Gehrig's disease
• Various brain conditions caused by liver disease such as latent hepatic encephalopathy and chronic hepatic encephalopathy
• tardive dyskinesia, a movement disorder
• McArdle's disease, a genetic disease
• Spinocerebellar degeneration
• The lack of appetite in elderly cancer patients and kidney failure patients
• The wasting of the muscle in patients who are bed-ridden

Workout Benefits from BCAA

However, several studies have indicated that BCAA supplements such as Amino1 and Blox can benefit you even if you don't have serious ailment. These supplements can help you build muscle and boost your athletic performance, and the effects are much more dramatic for beginners. Aside from muscle growth, other benefits that have been ascribed to BCAA include greater resistance to fatigue and improved weight loss.

While there has been a lot of anecdotal evidence (you can trust fitness enthusiasts to go on and on about how their supplements have helped them out), initial medical research has actually found some evidence to back these claims.

For example, one double blind study that lasted for 33 hours involved subjects performing offshore sailing while taking BCAA supplements every six hours. The test demonstrated that fatigue improvements are evident by the second day, with less memory errors (memory errors are telltale signs of fatigue) displayed in subsequent tests. Another double blind test involving cyclists revealed that the subjects experienced less physical and mental fatigue which was confirmed by subsequent tests. Just about half of them also reported an improvement in their performance.

All these reasons show why it's important to supplement your diet with BCAA. Not only do these supplements provide the "raw materials" for you to build muscle, but they also enable you to exercise for longer periods of time.

Find the very best pre workout supplement for you that has BCAA's, Creatine, Caffeine, and other essential muscle building compounds.

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