Showing posts with label SUPPLEMENTS. Show all posts
Showing posts with label SUPPLEMENTS. Show all posts
Monday, 30 June 2014
Sunday, 29 June 2014
Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle
Why My Muscles Won’t Grow?
Cortisol Stress Hormone Destroy Muscle Tissues
There are many reasons why your muscles wont grow or why your muscle
growth is retarded. One main culprit for your muscle tissue to in a
catabolic and not in an anabolic state is the stress hormone called
cortisol. This stress hormone, cortisol, is produced by your body when
you are under stressful situations. When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh…that abdominal fat that would not go away.
This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions.
Cortisol is produced by the adrenal cortex and is commonly known as a
stress hormone because the level of cortisol in your body rises sharply
when you are under stress. This hormone plays an important role in your
bodys metabolic function, itit facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.
As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.
How to lower cortisol level?
Get enough sleep Let your body recuperate from the days stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.
Avoid stress Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.
Do not over train Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, dont let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.
Once your body and mind is free from stress, your cortisol production
will be at a healthy level and you will once again see your muscles
growing, provided that you are doing other things that are conducive to
getting your muscles to grow.Sunday, 29 September 2013
Top fitness instructor says " never seen anything like it"
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Six Pack Rage says "truth is WE WERE BLOWN AWAY BY IT!"
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The Perfect Formula for guy's
Top fitness instructor says " never seen anything like it"
Six Pack Rage says "truth is WE WERE BLOWN AWAY BY IT!"
click here
and get blown away too!
Saturday, 28 September 2013
10 Simple Rules To Teenage Mass
It wasn't until I started weight training to pack on some pounds that I found out the connection between my eating and my progress... Here are 10 rules that will help you make great muscle-building progress.
By: Brad Borland
Click Image To Enlarge.
In Your Mission To Gain
Weight, You Must Eat.
Click Image To Enlarge.
Eat Frequently With Most
Meals Being From Actual Food.
Click Image To Enlarge.
You Will Not Gain Muscle If You Do Not Train.
Click Image To Enlarge.
Don't Go Overboard With Supplements.
By: Brad Borland
$15 off any order of $250 or more
10 Simple Rules To Teenage Mass
When I was a teen I didn't want to eat and it showed. I was an imposing six-foot-one and 125 pounds of skin and bones. I was highly active with energy to spare, but knew nothing about the benefits of eating enough of the right kind of foods.
It wasn't until I started weight training to pack on some pounds that I found out the connection between my eating and my progress of eating as it applied to my progress.
Once I discovered this eating took on a whole new meaning. I went through a lot of trial and error and not to mention growing up throughout those early years. Hugecalorie-laden weight shakes, countless hours (up to three per day) in the gym, and all the food I could get my hands on. Ah, those were the days, when I could eat whatever I wanted and burn it off just by chewing!
Of course, looking back I could have done things a little differently. Sure, I was fortunate that as a kid my mother cooked a lot of healthy food, unlike today whereas fast food has become a staple of the American diet. But I still could have focused a little more on a few things and backed off of others.
Now as I train many bodybuilders I see a lot of myself in them, especially the extremely thin ones who desperately want to pack on some serious muscle. It is always a great opportunity for me to show them the right ways to get there faster without some of the mistakes I have made.
I have been down that road and done that, so it is always a pleasure to show others that I did it and that I am a living testimonial of a major transformation.
Below are some simple rules to follow, or better yet, rules I wished I had followed. These are not hard and fast rules, just basic guidelines to take in and modify if needed. I do think, however, they are very important in your quest to build an impressive physique. As always, please talk to a health professional before starting any program.
- I cannot tell you how many times I have been asked by others on how to gain muscle. I always answer back with a question; what are your eating habits? Nine times out of ten they are poor. They either eat a ton of junk food or not nearly enough food, period.
In your mission to gain weight, you must EAT! You must eat enough all day every day and create a calorie surplus. This does not mean eat everything in sight, but just enough for your body to utilize for your rigorous workouts.
Click Image To Enlarge.In Your Mission To Gain
Weight, You Must Eat.
- Make sure the food you intake is of healthy choices. Get in good carbohydrates such as cereals, oatmeal, rice, potatoes, pasta, wheat bread, and plenty of fruits and vegetables.
- Choose healthy proteins such as turkey, chicken, beef, fish, skim milk, egg whites, and light cheeses. I would not worry too much about fats. If most of your diet is of the healthy variety and your goal is to gain weight, the fat content will take care of itself.
- Protein Articles:
Rule 3: Eat Often
- Looking back at my old habits, I was guilty of not eating often enough. I would many times skip breakfast and then eat a massive lunch and dinner. Two meals a day was not the best approach.
When I began weight training I started eating three solid meals per day with two homemade supplement shakes in between. Talk about crazy! I would mix about three or four heaping spoonfuls of non-fat yogurt, about 5 egg whites, three or four cups of milk and then two scoops of cement-tastingprotein powder. Blend it all up and I had myself a super mass 3000 muscle shake!
Now, I do not recommend that in particular, whereas now there are so many great products on the market. But the point is to eat frequently with most meals being actual food and possibly a shake or two added to the mix.
Click Image To Enlarge.Eat Frequently With Most
Meals Being From Actual Food.
- A sample daily menu could look as simple as this:
Rule 4: TRAIN!
- You will not gain muscle if you do not train. Not only that, but you will not gain muscle if you do not train hard!
I cannot tell you how many times I look around the gym and see so many people playing on their cell phone and/or their MP3 player. So much time is wasted fooling with these devices that precious time is lost.
- These are the same individuals that tell me that they have tried everything and just cannot gain any muscle weight. Others simply are there to mingle, socialize, or just plain hang out.
When you get to the gym show up with a goal, show up to train, show up to train hard! Love going to the gym, love training, have fun training, but train! I used to think to myself: the longer I waited between sets after a certain amount of time my muscles would start to shrink. True or not it fired me up to lift hard and heavy on my next set.
Click Image To Enlarge.You Will Not Gain Muscle If You Do Not Train.
Rule 5: Train Smart
- Do not train just to train, train smart. When I started I was doing 30 plus sets per body part sometimes up to 40 while spending 3 to 3 1/2 hours per day in the gym. I was grossly overtraining, but that is how we all did it back then.
My training partner would do 40 plus sets for triceps alone! In this case more is definitely not better; however, I see a lot of guys barely do much in the gym worth anything. Not enough work, not enough intensity, and not enough attention to form and function.
- Overtraining Articles:
I am a big believer of using your fast metabolism to your advantage. Whereas many have written before regarding "hardgainers" needing to train less often, rest a lot and so forth I am quite the opposite. I feel someone with a fast metabolism can workout more frequently due to there quick turn around to repair muscle tissue. If your nutrition is sound and consistent, there is no reason not to work every body part twice per week.
A good split can look like this:
Rule 6: Leave Your Ego At The Door
- How much ya bench? Who cares! If your goals are not sport-specific then do not worry too much about being able to bench a lot of weight. Your goal should be to be strong all over. I was never a big bencher, but I could always curl a ton of weight. However I was never worried about what others thought of my strength.
My goals were to always push myself past my own limits, to challenge myself with every set and rep and to work toward realizing my own potential. Sure, push yourself, and sometimes max out and see where your strengths lie, but not at the expense of safety. Egos can sometimes get you hurt and cause an injury, taking months to repair.
Rule 7: Supplement Wisely
- You see them everywhere: supplement ads. A supplement is just that: items in addition to your already well-rounded eating plan of solid food.
Do not go overboard with powders, pills, and potions. They have their place in a program, but as a teen you may want to see how your body reacts first to good nutrition and hard training.
Click Image To Enlarge.Don't Go Overboard With Supplements.
- After several years you may want to experiment to see which supplements will work for you. Rule of thumb: if you do decide to try a supplement do so one at a time, read the labels and take accordingly. If you have any questions ask a healthcare professional.
- You grow when you are adequately rested. This means getting the recommended eight hours of sleep per night if not more. When your body is asleep it has the opportunity to repair and grow from that intense training session you did earlier. click image
Lack of sleep equals less growth and improvement. Also, try getting in a 15 to 20 minute power nap before hitting the gym. It will recharge you and do wonders for your performance in the gym.
Rule 9: Seek Knowledge
- Read about training, do your research and scrutinize everything. Just because it is written or said does not mean it is golden fact. Read articles on Bodybuilding.com, email the Teen Bodybuilder of the Week, get aBodySpace, and ask questions in the forums. While ingesting all of this information you will form your own opinions, ideals and programs to fit your body and goals. Always seek to learn more.
Rule 10: Have Fun
- Do not be a prisoner to the gym. Have fun. If you find yourself dreading the gym then back off a little, cut back on days per week you train for a while, relax a little more, and do whatever it takes to get that fire back.
Your teen years should be great years to be spent being with your friends and being involved with school not living in the gym. Find a balance. Rely on your friends for support and invite them to train with you, but by all means have fun with it!
Three Types of Physiques-Which One Do You Want?
Scientifically speaking there are three main types of physiques: Ectomorph, Mesomorph, and Endomorph. What type are you? Which is the best?
click image!
$20 off any order of $300 or more
The other day at my gym, all the guys were asking the fitness trainer about what type of workout program and diet they should follow to build up the physique of their dreams, when I asked them what kind of physique did they long
for, the answers were unexpectedly varied around a quarter of them wanted a lean and mean body for modeling. Around Half of them (as usual) wanted a macho but lean physique, these were the ones who wanted to wind up a built like Arnold, last and yes the least about 20% of them wanted a bulky physique for wrestling, I never wondered there could be such variations .I wrote this article to help you in building the body that you 'specifically' want. So guys now you need to be in a fit of fitness mania!
Scientifically speaking there are three main types of physiques.
1) Ectomorphic Physique- In this kind, the person sports a lean and thin look. This is the kind of physiques just fit for fitness freaks walking down the ramp. I don't recommend this if you plan to do bodybuilding competitions. But if you are just doing it for a hobby, you can sure try this. I know mesomorphic physiques still remain the favorite of many gym rats but if you really wanna build a body of that kind then this is the way to do it.
Use light weights and do somewhat higher repetitions, 5 sets of 18 repetitions will just be fine. You don't need to use pyramid training system while building this kind of physique nor do you need HIT but you still need mental concentration in your workout for results, as for supplements you can have a protein shake but you can leave out creatine for sure!
Having a low resting time along with cardio vascular exercises will get you going fine.
2) Mesomorphic physique!- This kind is considered the best. All the bodybuilders around you, have (or are building) this kind of physique. This is scientifically and 'competitionely' considered the best physique. This is for the machoistic guys, this is for the budding Arnolds and Ronnies . I bet you want this kind!For this you need to really train to muscular failure, Pyramiding and HIT also work best for this. The pyramided training system implies adding weight and reducing the number of repetitions on each successive set of a particular exercise. HIT or High intensity training means to keep your workouts intense and short in time.
For this physique your weights should be moderate, start with a warm-up set, after that for each exercise in the beginning do a set of 12 repetitions, in the next set use a heavier weight to do 10 repetitions and so on until the 4th set. Train to muscular failure in all the sets. Doing all muscle groups once a week will be good, Abs are muscles you can do every alternate day. Have a moderate resting time and workout for about 60 mins. Exercise 4 times a week. Do cardio on non training days.
For diet you should eat six small meals a day. An hour before the workout consume a protein shake and sometime after the workout have a good protein and carb meal! Supplement wise I don't really bother with them because I haven't reached my plateau but if you have, you can safely do all supplements except the testosterone ones.Endomorphic Physique- This is undoubtedly one of the most hated physiques for a bodybuilder and one of the most popular physiques for a wrestler! If you concentrate on looking good just don't touch the training system given below. But if wanna gain strength for wrestling you can try this.
There is a very simple buzz line for this-
Lift like the Big Show, eat like Yokozuna and sleep like me :).
Jokes Apart, do this-
a) Lift very heavy weights for short reps (around 4-6) and rest for 2 minutes.
b) Pyramid on all your sets. Your workout time should be around 50 mins, train 3 times week and avoid cardio
c) As for nutrition eat a high carb and protein meal, eat at least 7 times a day for results.
Okay guys so these were the different types of bodies, my advice would be to aim for the macho physique but in the end it is all your choice isn't it?Three Types Of Physiques: Which One Do You Want?
CLICK IMAGE!
Thursday, 19 September 2013
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