Whole Food Supplements - Getting Back To The Natural Sources For Vitamins And Minerals

Taking whole food supplements is a good way to start back onto the path of good health. Up until the first part of the 20th century, most people a day diet that was rich and whole foods. Most people had at least a large garden while others had an entire farm from which to choose whole foods.

Many of them raise their own cattle, pigs, and poultry for sources of protein. People that lived inside large cities usually had access to whole foods through a vegetable market, fishmonger, and meat butcher.

Canned and frozen foods were not an option since technology was only in its infancy. Going out to a restaurant was a luxury that many people never experienced. People got their nutrition from eating food straight from the farm.

Today's diet is much different. Ever since the mid-part of the 20th century, people's lives are much busier. It is easier to open a can, use frozen packages, or buy a meal at a restaurant than using whole foods in our home.

That is sense of convenience is great. But it also has diminished the amount of nutrients that American citizens get from natural sources. In addition, many food manufacturers add artificial chemicals, flavorings, and additives to make food better supposedly.

What it has done though is introduced things into the American diet that should never have been there. The US have increasing amounts of obesity, diabetes, heart disease, and other medical conditions related to a poor diet. To fight against these problems, many people are turning to whole foods supplements.

Whole foods supplements contain nutrients, vitamins, and minerals that come entirely from food sources. Many of even the best natural supplements have some filler products, synthetic vitamins, and other things that you might not want it supplements.

Getting supplements that derive completely from a food source is one way to avoid some of these issues. These supplements come from concentrated food sources, namely fruits and vegetables.

Whole food supplements contain a wide variety of natural substances that help the body regulate itself. Instead of relying on artificial means, use these supplements to fortify a healthy diet.

For those people who cannot seem to get past the convenience of processed foods, adding supplements made from whole foods sources is one way to improve their overall health. It is also a good way to start easing out of the process diet and into one, which contains more whole foods.

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Getting Shut Of Those Bodybuilding Myths Once And For All

Every single culture on the planet has it's myths and, whether it be "Big Foot", or "The Lochness Monster", bodybuilding has it's fair share of myths too. Like a lot of myths most of them have some truth to them and some are have no truth to them whatsoever. Bodybuilders and fitness experts the world over have been trying to get rid of these myths but have failed. I may fail too, but I am going to give it one hell of a go. It's time to stop these myths once and for all!

A lot of myths about bodybuilding start within the bodybuilding community, but there are the odd few that start outside by the general public or medical industry. The myths I am going to touch on here are in no particular order. Let's start with a well known classic first of all:

Bogus Myth #1. "When you stop working out your muscles will turn to fat"

This myth is mainly used as an excuse as to why people don't start a weight training program and are resenting those that have. My Auntie used to say this to me a lot when I started going to the gym at 16. There is no proven physiological mechanism by which muscles amazingly turn to fat when a person stops working out! What happens, however, when a person stops training, their muscle mass will decrease due to the lack of stimulation. People who do not exercise and eat too many calories get fat, it's not ground breaking stuff. So what you have here is often a lack of muscle mass coupled with an increase in fat due to an intake of excess calories and complete lack of exercise. The next time you look at someone who used to be nice and ripped but are now fat, it's not because there muscles converted to fat. They are fat because of the reason so many others are fat; too many calories and not enough exercise.

What if it was true? Is the fear of this crazy idea that your muscles convert to fat a reason not to start a bodybuilding program? If you stop washing you get dirty, but that's not a legitimate reason to never start washing in the first place is it! I have gained and lost a lot of muscle in the past, and I have known and worked with a lot of people who have gained and lost weight, and I have yet to see and truth behind the myth of muscles converting to fat. Let this be the end of this myth and let's here nothing else about it.

Bogus Myth#2. "Bodybuilders are not strong"

This myth comes from people who haven't even stepped foot in a gym. Strength in people varies greatly, some bodybuilders can lift upto 800lb squats and 500lb bench presses. Some weights I have seen being lifted have to be seen to be believed. Not all bodybuilders are this strong, but any bodybuilder who is serious about lifting is considerably stronger than the average person, it's not earth shattering news that the more muscle mass you have the heavier you can lift. Some bodybuilders who I know enter both in weight lifting competitions and bodybuilding competitions and do really well in both of them. Don't get me wrong some bodybuilders are not as strong as they look, but some are much stronger than they look, some are unbelievably strong.

Bogus Myth #3. "Pro's eat strict diets all year round"

This myth comes from the bodybuilding magazines and publications who want readers to think that these guys eat low fat healthy clean food all year round. This leads to many beginners trying to get all the calories they need from chicken, rice, veggies, etc. In fact getting the idealic 4000 calories from just clean foods alone is virtually impossible. This can be sometimes off putting and depressing for the newbies as they try and stuff themselves with healthy foods to make gains and they just can't seem to eat enough. For the truth of things: I have seen a lot of bodybuilders while off season who binge on fast foods and pizzas, no joke! This however should not be done for the average joe who is trying to build muscle and gain weight healthily. These pro guys are really strict when on season so they need a blowout when they're off season, who can blame them!

Obviously I can't speak for every bodybuilders off season diet because I don't know them all, some could have an absolutely spotless diet, but the majority I know don't. It is mainly an advertising myth mostly, as many bodybuilders say they carry much more body fat than they claim in these magazines. If you told these publications that they pulled into Burger King every other day they would not sell many issues. So you can see the advantage of how saying that these guys are clean all year round is to these big magazine companies.

Bogus Myth #4. "All Bodybuilders have small penises"

I bet you've heard this one before havn't you? Now, I havn't seen any bodybuilders' manly assets, but it's been my thought that they tend to be like every other man in that department. Some are small, some are normal, and some are big. One fact, however, is that a big guy with a normal sized member would look smaller than a skinny guys normal sized member. It's all in the proportions.

Bogus Myth# 5 "Bodybuilders are all full of themselves"

This one does have a bit of truth to it. Some bodybuilders can be full of themselves and can be the most narcissistic people you will ever meet. Some however can be very down to earth and humble people. Some cockiness and narcissism is sometimes par and parcel with the course of bodybuilding.

Bogus Myth #6. "Bodybuilders are all gay"

This one is another stupid myth and is often started by those people who are envious of the bodybuilders physique and the attention they get from the ladies. It is my experience that bodybuilders are as often gay as the general public is, I know more gay people who aren't bodybuilders than I know gay bodybuilders. This is a really stupid myth and it should be put to rest right here right now.

These are just some of the really crazy myths going round now that put people off trying to gain muscle, there are many more that are circulating around the general public and they will be covered by me in the future I'm sure.

See you down the gym then!

Wesley McDermott is a bodybuilding and fitness expert and has over 5 years experience in the industry. If you would like to know more on how to gain weight and build muscle then check his site out at http://www.weightgain4you.com

Getting a Fast Bulging Chest - The Best Chest Exercise For You

Heads up! For most males, the summer means that it's time to hang around by the pool or lounge on the beach to check out girls. At the same time, the summer means that girls can check you out too. So before you head out and take your shirt off, be sure that your chest is the center of attention. Turn it into a muscular powerhouse by using the best chest exercise. In this article, I will list the 5 best chest exercises (in no particular order); each of them has their own advantage, and I'll leave it up to you to choose the best chest exercise that suits you best.

Best Chest Exercise #1: Dumbbell Flyes

This is an excellent chest exercise that works both your inner and upper chest.

a. Sit on a flat bench with a dumbbell in both hands. Extend both arms in front of you with palms facing inward.

b. Without locking your elbows, swing open your arms to your sides and then bring them back to your starting position.

Best Chest Exercise #2: Cable Crossovers

The movement of this machine closely resembles the dumbbell chest fly. Both exercises are good for working your pecs, but the cable crossover offers one advantage from the range of motion. As you reach the middle when you're doing a dumbbell fly, you'll find that your pecs get a negligible amount of resistance. However, with the cable cross over, there's constant resistance even at the point of when your hands are brought together, which gives your pecs a significant amount of resistance.

a. Get in between 2 pulleys, which should be a little above your shoulder height. Hold on to the pulleys, with your palms facing towards the front and elbows bent slightly.

b. Bring your arms your arms together below your chest, and then return to the starting position.

Best Chest Exercise #3: Bench Press

This classic exercise is considered a "best chest exercise" because it's one of the best at working your upper body. You can even do incline/decline variations to place more emphasis on your upper/lower chest.

a. Lie on a flat bench (or incline/decline if you're doing a variation). Grab the barbell with your hands being shoulder-width apart.

b. Lift the barbell off of its rest, and then slowly bring it straight down to your chest, and then straight back up. Repeat.

Best Chest Exercise #4: Dumbbell Press

The dumbbell press is a great alternative to the bench press for a chest exercise. Even though the bench press is very effective, a dumbbell press has one advantage in that you can bring them down lower than the barbell (because there's no bar that's going to touch your neck). This allows you to workout a larger part of your chest.

a. Lie down on a flat bench (you can also use incline/decline for variation). Grab a dumbbell in both hands. Bend your arms so that you can bring the dumbbells up to your shoulders. Your palms should be facing your lower body.

b. Bring the weights straight up, and then straight back down. Repeat.

Best Chest Exercise #5: Push-Ups

I had to include the push-up; one of the most underrated exercises is also one of the best. You can even do it anywhere and anytime, which is great if you're in a time crunch. (Plus, it's free!) Not only that, a push-up has a multitude of variations that can place more emphasis on certain parts of your upper body.

You should know how to do a standard pushup, so I'm going to show you two great chest variations:

Decline Push-Up: Have your feet raised off the ground by placing them on a bench, ball, or any raised surface.

Diamond Push-Ups: Assume a normal pushup position, except place your hands directly in the center of your chest. Open your index and thumb fingers so that both hands will form a diamond together.

Did you find the best chest exercise for yourself yet? Give them all a try... you'll be amazed at the results and how soon your chests will be developing. Perhaps none of them can be considered "The Best Chest Exercise" because all of them are considered the most effective, and each has their own advantage. You should also take a look at my fitness site to learn more exercises, techniques, and healthy diets to improve your body. If you're really serious about building a nice body, then check out my No Nonsense Muscle Building review. This is a program designed specifically to build muscle mass on the average guy. It gives you a full workout routine for 52-weeks, along with full diet schedules to maximize your muscle growth. Give it a look to see how it will fit your needs.

Weight Lifting Routines - Getting That Chest to POP Number 1!

What I am going to share is one routine that I do to build up my chest. There are 4 different weight lifting exercises that I do for about a months time, and then I switch my routine to a new one to keep the shock in the muscles. So here is one routine that could rock your chest if done right.

I start off with the flat bench and the barbell. I lift in such a way that I can only get maximum 6 reps in all of my sets. If I can lift more than that, I up the weight. What this does is it maximizes the blood flow through the muscles and forces them to expand and tear greater, which in turn when it heals, it causes greater growth.


Second part of my routine I move to incline dumbbell flies. With the same method of lifting heavy, I get the max of 6 reps. Now when you do dumbbell flies make sure to be careful of your shoulders and elbows. So keep the elbows with a slight bend and do not extend the dumbbells past the shoulders. Make sure that your motion is perpendicular to the floor so that you work out the upper pecks appropriately in a "flapping wings" fashion.


Thirdly I move to a flat bench and do pull-overs. Take a loose bench and one dumbbell with a sufficient weight. Lay flat on the bench and hold the dumbbell by one end straight above your chest. While keeping a slight bend in your elbows and arms locked, slowly lower your arms toward the ground going away from your body and above your head. Think of lying on the ground and reaching above your head and grabbing something with you arms extended away from your feet. Extend to the point that your arms are in line with the rest of your body, and then slowly bring back up to the starting position. This causes the fibers in your muscles to work in a different manner, opposed to stretching the length you are stretching the width. Repeat until you have a full set.


Lastly I go to the Cage, or cables. I use the lower pullies as if I were going to do bicep curls, except you need both pullies. Standing in the center of the Cage facing out, I grab both pullies, while keeping the arms locked with a slight bend in the elbows, and pull them together closer to my body as I raise them to meet in the center of my chest. Then I slowly return them to the beginning position in the same pattern as I brought them up. Repeat.


Remember to always protect your joints while lifting weights. Your weight lifting routines should never come before safety, and your technique or how you lift should carry more value than lifting heavy or how much you lift. Protect your joints, without them you can't lift.

In my next article I will give another routine that I use to gain major strength in my chest and it will take any itty bitty pecks and explode them.

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Fat Loss 4 Idiots - Losing Weight and Getting Into Shape With Weight Lifting Exercises

Losing weight with weight lifting exercises is geared towards effective fat loss. This method of weight loss is not easy on the body but the results are very welcome to the eyes. In the first place, you lose body mass. Secondly, you develop a better shape. Thirdly, your weight becomes lower. Then, the fat content of your body shrinks. After that, you get better and visible muscles which project a well-chiseled body. Finally, your overall health receives a boost for you become healthier, less susceptible to fatigue and shortened breath, intermittent sicknesses and lower the risk of contracting heart diseases, diabetes, hypertension, stroke and other terminal illnesses associated with being obese and overweight.

When you have chosen the path of fat loss through doing weight lifting exercises and commence, your muscle metabolism during the exercise session will increase, and interminably after the work out period. As your metabolism increases, your body fat begins to loosen and convert to muscle. However, before this time, if you have learnt to measure your calories intake, your target should be to burn off more calories than you take in through food and drinks. This way, you begin to lose weight just from your diet change alone.

Weight lifting exercises will help you lose weight and look good. Anybody who argues the reality that weight lifting exercises don't assist positively in weight loss should lift weights for a short period and feel the energy spent doing the exercise.

For best positive results from weight training, you should combine it with diet changes that emphasize consumption of more fruits and vegetables. You should aim to raise uncooked food consumed daily to 35 or more percent of your daily food consumption.

Combine the weight lifting exercises and diet change with ingestion of natural weight loss pills and you are on your way to having the healthiest weight loss regime that not only helps you lose weight fast, but also builds your muscle while losing fat.

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How to Keep Getting Results From Your Weight Lifting Program

If you have been lifting weights for any length of time then you know after about 3 to 6 months the results and gains will end. If you are new to weight lifting you have probably experienced this and don't know what went wrong.

When you begin a weight lifting routine you will notice maximum results in the first three months. However, your results will begin to stop within three to six months. The reason this happens is because your body and muscles get used to the routine and stop responding to the exercise. So if you notice that you are not getting the results like before it's not because you are doing something wrong.

The best way to combat this is to switch up your routine and do different exercises on different days. For example 1 week do short bursts of low repetition heavy weight lifting. For a low repetition heavy weight routine you want to make sure you are lifting 80% of your 1 rep max. The following week you might want to concentrate on mixing up your routine. Isolating one muscle group in a workout session then on the next session isolating another muscle group. You may also want or need to increase the weight you are lifting. The idea is to not let your body or muscles get used to one exercise routine. You have to constantly shock your muscles into growth.

You also might want to consider adding to your caloric intake. Preferably your protein intake. Proteins are the building blocks for muscle gain. I don't advise upping your calories drastically. Start small 5,10 15 or 20 until your body gets used to consuming the extra calories. Watch your carbohydrate, fat and sugar intake and be sure to include some cardio exercises into your routine.

If you do all that is advised in this article you should once again begin to see results in your muscle mass and gain.

To your health,

D

I hope this article helped you or cleared up some confusion you may have had. If you found this article helpful then check out http:http://www.free-weight-exercises.com for more in depth information on exercise and nutrition.

P.S. Remember to make your health a priority in your every day life. Your family will thank you.
Feel free to reuse this article provided you use the link as well.

Danze Yanos
http://www.free-weight-exercises.com

Getting Started With Weight Lifting Workouts

If you're keen to get started with weight lifting workouts, there are some important things you need to know before you begin. Just follow these tips and tailor a weight lifting workout to suit your needs, and you'll be well on your way to achieving your weight lifting goals.

An important factor when you start out in undertaking weight lifting workouts is making sure that you don't overdo it. Many people have a goal in mind and are willing to do whatever it takes to reach that goal. It's critical that you know your limits and not to exceed them. Ignoring this may result in injury. If you're starting out your weight training program in a gym, in most cases you'll need to undergo an induction where a qualified gym instructor will show you the equipment, demonstrate the correct procedure for doing exercises and offer advice on tailoring a program to suit your needs. The induction is important in allowing you to get familiar with the equipment and the different exercises you can perform. Reading up on the basics of weight lifting exercises can also help with understanding some of the terms, such as reps, sets etc.
Another important consideration for any workout is warming-up. The reason why this is important is because not doing so can lead to injury and put an end to your weight lifting program. A warm-up can vary from a 5 minute cardio workout on an exercise bike to performing a set of a particular weight lifting exercise with a lower loading of weights than normal.
Eating sensibly is also a wise move when it comes to a weight lifting workout. Depending on your goals, you'll need to watch what you eat and be aware of what foods will help and hinder your progress with your workout program. For example, to build muscle mass, protein is a fundamental building block in doing this.
Breathing correctly helps to perform an exercise effectively and efficiently. Inhale when lowering a weight and exhale when lifting.
Having the correct technique when you lift weights will make sure you work the muscles you're targeting effectively and ensure you don't cause yourself any injury. Don't use jerking movements when lifting and lower the weights slowly. Don't use momentum.
Rest between sets. This can vary depending on the individual, the exercise performed and also, personal preference. A good rule of thumb is a rest period of between 2 - 3 minutes between sets which will allow the body to recover fully in order to undertake the next exercise.
A quick cool down after your workout is equally as important as your warm-up prior to your workout. The reason it so important is that during your workout, muscle fibres, tendons and ligaments get damaged and waste products also build up in your body. The cool down will help your body to repair this damage.

Understanding and following these important points will ensure you get a good start in any weight lifting workout program and help you on your journey to a healthier and fitter life.

Weight training is not only a passion of mine but a lifestyle choice which I recommend to anyone wanting a healthier life. For more information on weight lifting workouts, please visit my blog:

[http://www.weightliftingworkoutsblog.com/]

[http://www.weightliftingworkoutsblog.com/the-basics/weight-lifting-workouts-the-basics]

Colin Schedler

The Five Most Important Steps to Getting Your Six Pack Abs

You've seen the ads on TV; the screen is filled with attractive men and women sporting six pack abs and finely toned muscles; can you look like that as well? It's very possible.

The problem is that there are many myths surrounding great looking abdominal muscles. I'm going to expose some of those myths and show you five simple steps to getting the six pack of your dreams. Having a set of six pack abs refers to the way your abdominal muscles look when they show through your skin.

One popular myth is that those people with six pack abs were born that way. Sure, some people with good genes; usually metomorphs have great muscle tone naturally. But the truth is that genes will only get you so far. These folks tend to have six pack abs because of their diet and exercise program. Those who come by it naturally must have a very low fat level combined with enhanced muscularity. We've all seen really skinny guys with no abdominal definition to speak of.

You can get six pack abs by doing what fitness models and bodybuilders do when they are getting ready for competition. They combine a mixture of intense training, calorie restriction and good nutrition to get their bodies to burn more calories than they consume.

To keep their six pack abs, fitness models maintain a body fat level well below 10% and reduce their water-weight before a photo shoot. Through the use of diuretics, and withholding water, they add more definition to their muscles by removing a excess water from their skin.

Here are the Five Most Important Steps To Getting Your Six Pack Abs:

· Calorie restriction for a limited time

· High Intensity Strength training

· High Intensity Cardio training

· Specific abdominal training

· Monitor fat percentage

To develop your abs, you should work out for half an hour a day, cut 500 calories from your daily meal plan and alternate between strength training and cardio six days a week. Be sure to reserve one or two days for abdominal exercises. You don't need to over-do the abs workouts, just be sure work your back muscles as well as your waist in order to get greater contrast.

Broad shoulders, a wide back and a strong chest help to accentuate the slimming effect of your waist. The definition comes from shedding the fat from your body. A six pack abs workout is no good without dropping your fat level below 10%, so be prepared to shed dome pounds in the process.

The five most important steps to getting your six pack abs will get you moving toward your goal. You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free manual on trimming the fat and feeling great and getting fit. Go to => http://www.fatburningworkoutafter40.com

Getting Rapid Results From Body-Building And Exercises

It has been proven that women who exercise regularly have a 20% less chance of developing breast cancer, a 30% less chance of suffering from heart disease, and a high 50% less chance of developing diabetes. And the statistics in men: 50% of all deaths due to chronic diseases are caused by a lack of physical exercise. Now, don't you think theses are some compelling reasons to exercise more regularly?

There are several exercises that help in achieving your desired physique, but it really doesn't matter the exercises you decide to do. As long as you can reach an optimal level of physical exertion that will stimulate your body to burn excess body fat and increase its metabolic rate. Some people all this optimal level of physical exertion the 'proper zone'

In order to do this, it is best to exercise for a minimum of 30-40minutes, 4-5 times a week, with your heart rate around 70-80% of your maximum. When you exercise with your heart rate below the70% low range, it's still healthy but it is not enough to make a noticeable change in your body physique. On the other hand, exercising with your heart rate above your 805 high range is unhealthy and burns muscle rather than body fat. So stay above or at the 70% and never go above your 80% target.

And if you are thinking that you don't have 30miutes to spare 4 times a week to do your workouts, you really have to start now. Just start slow! Start now! The key to success in exercising is consistency. If you cannot do 30-40minutes, then start with 15minutes, and then do it twice a week if you can't do it 4 times. Then as time goes on, you will find it easy to increase your exercise time

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