The Two Ways Muscle Growth Occurs Via Bodybuilding

Muscle growth through bodybuilding occurs via two main mechanisms:

1-Muscle volumization caused by increased water and glycogen levels inside the muscle fiber cell. This type of muscle growth happens rather quickly.

2-Muscle fiber increase via increased protein content. This type of muscle growth happens much slower than the first one. It stands to reason that we need to stimulate both.

The loading phase of a periodized bodybuilding routine helps to stimulate the first one while at the same time prepping the body for maximum strength gains on the growth phase, which in turn will maximally stimulate muscle fiber increases. Alternating back and forth between them will give you the absolute best bodybuilding gains since the loading phase will always take you to the brink of overtraining so that when you cut back you will simply allow your body to catch up, gain strength and set you up for muscle gains in the form of fiber increase.

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Priced for gifting

Lew Perin, maintainer of Babelcarp and, I think, longtime reader of this blog, asked me a few weeks ago about a curious cake he saw on Taobao. His question was basically “does anyone actually buy these things? And are they that stupid?”. The cake in question, in case you’re wondering, is currently priced at 3888 RMB (although at the time I think it was 9999, if member serves). The tea is supposedly Youle mountain tea, produced in 2005, so maybe 7 years old or so. If we believe all of that, and if it’s truly old tree tea, the value of this cake maybe 1000 or so, but who knows. There are, after all, no pictures on the wrapper.

There are catches though, of course. The first is that this cake has slight religious meaning – it’s “made by Longchang Hao, produced by the Shaolin temple”. Yes, that Shaolin temple (which also explains the yellowness). What’s better, I found a cake that is similar, only with the signature of the abbot of the Shaolin temple, and this one was selling for 99999 RMB.

Back to Lew’s original question – why do these things exist, and who’s buying them?

I think the simple answer is – gift, gift, and gift. Basically, these things exist as gifts for the high and mighty of the Chinese bureaucracy and business world. Now, this cake is a little “special” because of its religious meaning, perhaps, but one doesn’t need to look very far or hard on Taobao to find similarly priced cakes that aren’t made by the Shaolin temple. Basically, these things are used as gifts to grease the wheels of business. The way it used to work, of course, was through gifts of cash. That ship, however, has sailed. Nowadays, gifts of cash are often refused, because it’s too obvious and hard to hide. Conspicuous gifts of luxury are often not that impressive for the official who already has all the latest watches and bags. So, enter tea and other rare things.

A friend in Dongguan recently described it to me like this – these days, those looking for gifts don’t just want anything expensive. After all, they can buy it themselves. These days, they want something unique, something that other people don’t have. Roughly following Bourdieu’s ideas of taste and cultural capital, in a society where an increasing number of people can afford Louis Vuitton bags and BMWs, it is important for those in the upper crust to find something that keeps them apart from the rest of the pack – something to distinguish themselves. Gifts of a rare, hard to find, and impossible to procure nature will easily do that.

So, in terms of tea, what we’re seeing these days is exactly a reproduction of this type of dynamic, driven by the demand of a market that is increasingly segmented into different layers. These days, even older teas such as Red Label are not that hard to find, if you have the money. Buying things like this is only a matter of wealth, maybe coupled with a few connections that help you find the “real” ones instead of the fakes. But if you have the ability to splash out 100k RMB, you can find something of that calibre without too much difficulty.

However, it is difficult to find certain kinds of things, such as, say, true current year first flush Lao Banzhang from old trees. Such teas, given the limited amount that is produced, tend to be secured long in advance by the powerful, and sent up as gifts to those even higher up. You can easily imagine, for example, of how a local administrator in Xishuangbanna looking for a promotion might use his pull to make sure the village head of Lao Banzhang saves him 10kg of these teas. He keeps maybe a little bit for himself, and then sends the rest up to people in the provincial party hierarchy, or maybe even in the national bureaucracy. The best tea, in other words, never see the market at all. The ones that see the market end up commanding high prices. Even if they’re not really worth all that much, their supposed rarity help the perceived value of these teas. In fact, they become Veblen goods and the gift-giver only needs to point out that “this tea costs 10000 RMB on the open market” and all of a sudden, everyone understands that this was a substantial gift. This explains why jinjunmei, an otherwise decent but utterly unremarkable black tea, was selling for something like 20k RMB per 500g.

Shops like the ones I visited in Dongguan are also, I think, largely driven by the gift market and the connoisseur market. They are related, but not identical. The shop owner was, according to the shop keeper anyway, a factory owner who was relatively successful. Having cashed out of his business, he turned to tea, but I think his business acumen still remains. He knows, for example, that in a city like Dongguan where there are many businesses vying for contracts as well as needing to make things run smoothly, there is an acute demand for gifts that help things moving. It was no surprise that in the area near where my hotel was, there were lots and lots of tea and alcohol shops selling high end tea as well as high end French cognac. These things are prized by the middle managers and that type of thing, so again, creates a market for this type of good.

My friend L in Beijing told me that his shop once received an order for 100 cakes of cooked puerh, each worth maybe 50 RMB. He was told to get the nicest looking packaging possible for the tea, and then deliver the goods to the client. The client then resold the teas in his upscale store for 10x the amount, no doubt ending up in people’s homes as gifts and told that these are nice aged puerh. My parents sometimes get things like that from friends visiting, and they are almost always very mediocre (or worse) cakes that I wouldn’t even want to try.

So if you visit major Chinese cities and pass by teashops near your hotel and are floored by the crazy pricetags you see, it’s not because the Chinese love their tea so much that prices are insane, but because they need to show the gift-receiver that they paid good money for such things. Skip those stores and head to the wholesale market instead.

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Tips to Save Time When Weight Lifting

One of the problems with striving to maintain a regular weight lifting workout schedule is finding enough time on a regular basis to actually work out. It takes a lot of time to slowly lift the weights, using good form, and then slowly lower them, using good form.

Then you have to rest between sets.

Fortunately, experts agree that you don't have to spend a lot of time lifting weights. It's that familiar study: participants showed increased muscle mass lifting as little as one pound of weight for 10 minutes, three times a week. The simple facts are, weight lifting helps, every little bit of it.

Lifting weights for one set can give you the same benefits as multiple sets can. This really saves a lot of time at the gym.

A 20 minute workout can be as effective as a one-hour workout. Ninety percent of the population will benefit from a shorter workout just as much as from a longer one. Key to deriving relatively equal benefits from a shorter workout is using a weight heavy enough. You should be able to only lift the weight five or six times, using good form, before your muscles fail and you are unable to lift it one more time.

A good way to save time working out is to work your upper body one day and your lower body the next day. That way, you're not working the same muscles two days in a row and you're also spending less time each day in the gym. You're still giving your muscles a day's rest between workouts, as you don't work the same muscle groups each day.

Another time-saver is to use an integrated approach to working out. Rather than working a single muscle, work a group of muscles. For example, instead of doing knee extensions to work those muscles, do squats, which work the knee muscles, as well as the glutes, calves, and thighs. Instead of working just the chest muscles, work the back muscles too. Another benefit of this approach is the working of opposing muscle groups, which helps keep both groups equally as strong, reducing the risk of injury.

An effective way to save time on your weight lifting workout is to focus on working the muscle groups that are consistent with your workout goals. If you are looking to improve your tennis game, concentrating on your arms and shoulders would be an effective use of your limited exercise time.

As long as you consistently work all of your muscles-even if on different days-you will reap the benefits of a weight lifting workout and enjoy a healthier body and lifestyle.

Copyright Sharon Sweeny, 2011

Sharon Sweeny is a writer trying to get into better physical shape by doing a daily workout 365 days in a row. Follow her progress daily on her blog at http://edailyworkout.com.

The Best Weight Lifting Diet

The main reason someone decides to pursue weight lifting is to look better and become healthier. Basically it is the pursuit to gain muscle and lose fat. To accomplish these goals you need to have a great weight training program along with a weight lifting diet. So what is the best weight lifting diet? In this article I will let you know just what you need to eat in order to gain the muscle and lose the fat.

Let's get a couple of things straight real quick before I tell you what you need to be eating. Weight training is not just lifting a weight a couple times of week. It can be but if you want results then it is more of a lifestyle change then just dieting and exercise. Also if you want to see results you must be consistent, have discipline, have patience, and be persistent.

Now that that is clear let me tell you what foods you should put into your body. Basically you need to eat protein, carbohydrates, and fats. You need to eat five to six small meals a day. You will eat these meals about 3 hours apart. Doing this keeps your metabolism high and keeps your energy levels up.

Protein is key when weight lifting. A good rule of thumb to figure out how much protein a day you should ingest is this. You should eat 1.5 grams of protein per pound of body weight you weigh. So for example if you weigh for instance 200 pounds then you need to consume 300 grams of protein a day. Break that down and you need to consume about 6 meals a day and eating 50 grams of protein per meal. It seems like a lot and it is but you need the protein if you want to build the muscle.

Now for the carbohydrates. There are two types of carbs complex carbs which include wholegrain rice and pastas and potatoes. There is also simple carbs which includes fruits and vegetables. Each meal eat a protein a complex carb and a simple carb.

When I say fat it does not mean that you get cake for dessert. When I say fat I mean what you cook your food in. When you are grilling or cooking your meat make sure the pan does not stick and use extra virgin olive oil or flax seed oil or fish oil. You may also have some almonds on the side or for a snack. This includes your fat portion of your meals.

This diet takes discipline and constant effort but when you stick to it and stick to your workouts you will have amazing results and will get that body that you have always wanted.

Mike Parker reveals what women really want at his how to build up muscle website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the Female Mind" right here now. http://www.musclyjerk.com

Skinny to Muscle - 6 Weight Lifting Rules

Here are 6 weight lifting rules that you must abide by if your one of those that want to go from skinny to muscle bound. Whether it's that you want to add some muscle for your own health, or you would like to look better in front of the opposite sex in summer. Adding muscle has many benefits, so make sure you follow these rules when weights training and you will be singing Popeye the Sailor man before you know it.

Rule 1: Avoid 1000 sets! Yes, get in and get out of the gym As a skinny person you need to concentrate on intensity and heavy weights rather than 20 sets of lower weights. Focus on getting plenty of rest as well. You aim should be no more than 10 - 12 sets or less, then focus on getting your rest.

Rule 2: Forget about the small isolated muscle exercise! On a 5 day split program, focusing on compound exercises such as squats, bench presses, deadlifts, rows and military presses will really hit you big muscle groups and strengthen the smaller ones along the way, so that you will be seeing your new muscles popping out sooner as well as making the most of your time in the gym.

Rule 3: Cut to Cardio! You will need the calories for muscle building. You are not fat, so make sure you eat well and focus on retaining the needed calories to recover and perform and even more intense session in the weights room next time. If you have to do no more than two to three low to moderate cardio sessions per week.

Rule 4: Did I mention get rest! Whether its skinny to muscle, or flab to muscle you'll need your sleep. Maintain your social life but make sure you don't sacrifice your sleep as you will need it once again for body repair, muscle growth and to getting the most from you next session. Cut your sleep short, then expect to cut your results short!

Rule 5: Maintain form! Technique is everything, concentrate on working the muscle rather than swing the weight around. Bonus is it will even prevent injury and you wont be cheating yourself of results. Find out about for from an expert or trainer.

Most important rule is Rule 6: Find a mentor! A person who has done it all before, who went from skinny to muscle bound and now dominates the weights room. This will do wonders for your motivation. Even if its a photo of a person that you want to look like, focus on them and their habits and within months you wont recognise yourself.

Summed up, to get from skinny to muscle, get in the gym, train hard, eat well, rest well, then repeat. Within a few months you will no longer be looking at that skinny figure but rather be eating your spinach flexing those Popeye like muscles instead. There are the rules for getting from skinny to muscle bound.

Roger Ruzzier is a Certified Personal Trainer and Life Coach. If you're ready to start turning skinny to muscle - http://www.fatbodyslim.com

Understand the Correct Method of The Weight Lifting Bench Press

A weight lifting bench press is a popular technique for enhancing strength in both men and women. Though we may often feel that using a weight lifting bench only develops our pectoral muscles the actual truth is far greater; you will be building your complete upper body strength as well as improving your overall stamina and fitness level.

To get the best results from bench presses you should not worry too much about the actual piece of equipment as most weight lifting benches are very similar in their design and function. What you do need to understand is how to use the bench correctly to bring about positive changes in your physique in the shortest time possible.

Before you begin any exercising always be certain that you warm up. It is all too easy to pull a muscle especially if you have not worked out in a while. An injury would only delay your progress, so always stretch before starting.

Your grip on the rings will have an effect on your performance. A wider grip would allow the pec muscles to be stretched to a greater degree; a narrower grip would not be so effective. Always be certain to wrap your fingers completely around the grip as the consequences of accidentally releasing should not need to be explained!

It is not just the up and down motion that can develop your muscles, try pushing your hands together when also gripping the rings. This will help to tone your pecs and also shoulder muscles. For the best results you should always try to keep your feet planted solidly on the ground. This allows you to have a greater stability and therefore be able to attempt a greater weight and lift.

Do not support any weight on your head as this can cause you harm. It is best not to even focus on the bar. If possible concentrate your gaze across the room or ceiling. You need to be planted solidly on the bench. If the positioning of your spine is incorrect there is the risk of an injury. Your shoulders should always be kept level with each other.

No matter what your age, as long as you understand how to do bench presses correctly you should easily be able to enjoy the fruits of your labor. Whatever your reason for wanting to build up your upper torso, understanding the correct techniques will save you a lot of energy and potentially prevent you from causing yourself any harm.

Cost benefit advantage and efficiency are the two major concerns of people that wish to buy weight bench Website with a well accomplished store and vast inventory of products could be the one point solution in finding quality benches for weight lifting bench press [http://www.weightbenchdepot.com/page/1445455].

Walking For Exercise and Weight Loss

Walking for exercise and weight loss has never been so easy. Today's technology lets you take your music, a podcast or audiobooks right along with you. Before you realize it you could be walking long distances and dropping weight without even trying.

Weight loss isn't the only benefit of taking up walking as your exercise of choice. Regular walking helps lower cholesterol, cuts the risk of type 2 diabetes, builds bone strength and improves your circulation - all huge benefits to the body throughout your lifetime.

What many people forget is that walking is one of the simplest things we can do - you need a good, supportive pair of shoes, but nothing else. It's great for any age or any fitness level, whether you've been working out a while or are just getting active after years on the couch.

What's more, you don't have to manage that 30 minutes of recommended activity all at once. You can break this into two (15 minute) or three (10 minute) sessions so that you can fit it in between all the other things you have going on. Sounds do-able, though if you've been inactive for a while, you'll want to talk to your doctor before you start walking as your workout.

Here are some tips for getting started, once you do get the go ahead:

1. Establish a baseline that's realistic - you want to start slow, say three times a week for 20 minutes, then work up to five (or more) days a week for a half hour. This will add from 2.5 to 3 hours of activity each week to your routine.

2. Use distance, time and heart rate - some walkers key in on how far they go, others walk for time, though ultimately you should be aiming for speed. Combine the distance and time so that you get your heart rate up - doing five miles in five hours is not what you're after.

3. Watch your intensity levels - if you're working out at a certain heart rate percentage, this helps you judge how difficult your workout is on your body. Check your heart rate by manually taking your own pulse, or try a heart rate monitor. Remember that the heart rate standards you may see don't fit everyone. Most recommendations call for you to start at 70-75% of your maximum heart rate, but this might not be tough enough for those who are already fit.

A great way to see if the intensity of your workout is right is to use the "talk test" - if you can put together 6-8 words or talk briefly then you're good. But if you're gasping for air, bring down the intensity. On the other hand, if you can say a sentence or two with one breath, you might not be working hard enough.

Staying motivated is another challenge when it comes to walking... or any exercise program for that matter. Here are some great tips on keeping things going...

- Wear a pedometer and bit by bit, up your daily steps. Look to see what days you're taking the most steps and add another 500 steps, ultimately working toward 10,000 steps a day.

- Keep a walking journal as a motivator and so you can see the progress you're making in black and white. Surprising how helpful this is.

- Get a partner to keep you accountable, or find support online. There are programs like the American Heart Association's StartWalkingNow.org that help many get going. You can even search for walking paths in your area.

- Sign up for a race/charity walk which will give you a goal to work toward and the chance to help a good cause at the same time.

And if you're already fit, but want to give walking a try... here are some ways to up the intensity level to suit your needs...

- Speed up or consider race walking. Brisk walking at 4 miles an hour burns 334 calories; at 3 miles an hour it burns 221 according to the American College of Sports Medicine. Don't forget to pump those arms!

- Head for the hills as going uphill increases the intensity. You can lift the incline on your treadmill for a similar effect, just don't hang onto the bar or you'll not get the benefits.

- Change your surface, walking on trails and dealing with the demands of the terrain increases muscular demand. Other ideas include a walk in the snow, on the sand or in the grass.

- Use Nordic poles to get the muscles of the upper body involved too.

- Add a weighted backpack or weight vest. You can fill the backpack with water, sand or kitty litter so the weight is distributed evenly. Ankle and hand weights aren't a good idea, as they change your gait and can cause an injury.

Always, always, if you do your walking outdoors, walk safe. Here are nine smart tips on that score...

1. Walk with a buddy whenever you can.

2. Don't use headsets that keep you from hearing what's around you.

3. Walk against oncoming traffic.

4. Wear reflective materials and/or carry a flashlight so you can be seen.

5. Wear a medical bracelet if you have diabetes, an allergy or another condition.

6. Carry your name, address and a contact phone number on your person.

7. Carry a cell phone and be sure a friend/relative knows your walking route.

8. Carry a whistle/noisemaker or pepper spray (if you know how to use it).

9. Avoid deserted or unlit streets, especially at night or near dusk.

Being following these tips your walking for exercise and weight loss program will not only be effective but safe too.

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Weight Lifting For Woman - Some Tips To Help You Get Started The Right Way

Weight lifting for woman is becoming more and more popular. You don't have to become big like a lot of the bodybuilders that you see. You can do weight lifting and just get yourself into shape without becoming big. Here are some tips that will help you start your weight lifting for woman the right way.

Tip 1: You need to figure out whether you want to work out in a gym or have a gym in your home. It doesn't matter which one you do but you want to make sure that you are working out where you are comfortable doing it.

Tip 2: You need to make sure that whatever gym you are using has free weights. These will help you get in the right shape without bulking up. You also want to make sure that they gym you work out in has other equipment that you can use as you become more experienced.

Tip 3: You want to make sure that you are eating the right diet. You will need carbohydrates to help keep up your energy level as you work out. You will also need to eat protein and drink plenty of water. You can talk to a professional or do a search online to find out what the right diet is for women who are weight lifting.

Tip 4: You need to make sure that you find a personal trainer that you can get help from. They will be able to help you find the right work out for what you want to accomplish. They will also be able to teach you how to do the exercises the right way so that you don't end up hurting yourself. They will also be able to tell you how many times a week you should work out.

Tip 5: You need to make sure that you let your body rest and recuperate in between your work outs. You don't want to overdo it or you will be defeating the purpose of weight lifting. This is very important to do.

You want to make sure that you take all of these tips into consideration before you start any work out. Weight lifting for woman is done almost the same as it is for a man. However, there will be some slight variations that you need to know about because of the way a woman's body and a man's bodies are built differently. You need to know what you are doing up front and how to do it right so you don't end up hurting yourself in the end.

Mike Parker reveals what women really want at his how to build up muscle website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the Female Mind" right here now. http://www.musclyjerk.com

Weight Lifting Tips

When approaching weight lifting, there needs to be a set plan in place. Are you planning a bulking phase or a cutting phase? These weight lifting tips will help you to pin point what you want to focus on as you begin your weight lifting.

There are many reasons to lift weights. These can include but are not limited to: weight loss, gaining weight, strengthen joints, improved energy, and improved metabolism.

Before embarking on this journey however, it is important to plan ahead. We want to determine whether we are looking to gain weight or lose weight. Weight lifting is generally divided into two categories: the bulking phase and the cutting phase.

The bulking phase is designed for individuals that want to focus on increasing their muscle mass and in effect gain more weight. While the cutting phase is mainly designed for weight loss. The individuals main focus is to cut back on the amount of fat present in the body being careful to preserve as much muscle tissue as possible.

Many beginners make the mistake of focusing on both bulking up and losing body fat. While results may vary, this method is technically not possible. When you are bulking or gaining weight there is an increase in caloric intake. When you are losing weight you are creating a caloric deficit. Do you see the problem here?? Your efforts will be cancelled out. It is important to focus on one thing at a time.

When bulking. the source of the calories and the intensity of the workouts will determine the success of your bulking phase. The goal here is to add muscle not extra fat. For optimum results it is best to determine your BMR (Basal Metabolic Rate) and add 500 calories. You want to add good calories to your diet to increase results (avoid chips, soda, and empty calories in general). BMR uses age, weight, and height to determine the minimum amount of calories that need to be consumed in order for your body to function properly.

When cutting, calculate the basal metabolic rate and subtract 300-500 calories from the result. The main goal here is to focus on maximum fat loss. It is important not to implement crash diets, they may hinder your results. If not done properly, muscle tissue will be lost while cutting. You don't want your hard work to go to waste. In order to conserve as much muscle tissue as possible, slowly decrease the amount of calories consumed. Measure your bodies reaction and proceed from there (healthy weight loss is 1 pound a week or a decrease of 500 calories a day). The calorie deficit can be created by adding aerobic exercise or simply by cutting back on what you eat.

For more information on healthy weight loss please visit trimfatbuildmuscle.com . Don't forget to set goals and stay motivated. Avoid exaggerated claims, they will only side track you from the finish line which is a healthier looking and functioning body!