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TIPS FOR CUTTING FAT
Posted 16. Oct 2012 @ 12.00 am



  • 1. Eat oranges instead of drinking OJ

  • 2. Leave the skin on fruits when possible

  • 3. Eat raw fruits instead of fruit juices to obtain more nutrients

  • 4. Eat more dark, leafy, green, vegetables

  • 5. Avoid cheese because of the high saturated fat content

  • 6. Drink 100+ ounces of water per day

  • 7. Avoid margarine because of its high trans fat content

  • 8. Choose fat free and low fat milk products whenever possible

  • 9. Avoid white bread and refined pasta

  • 10. Eat whole grain bread and pasta

  • 11. Drink 1-2 large glasses of water before a meal

  • 12. Eat sufficient Essential Fatty Acids (EFAs) everyday

  • 13. Eat complex carbohydrates such as oats and sweet potatoes

  • 14. Avoid midnight binging and empty calories snacking

  • 15. Get adequate sleep (7-9 hours per night)

  • 16. Take the steps instead of the elevator

  • 17. Take a brisk walk or jog during lunch

  • 18. Walk and bike instead of driving whenever possible

  • 19. Continue to lift weights to maintain muscles and prevent muscle loss

  • 20. Keep sodium intake at or below 2.5 grams per day

  • 21. Take a multivitamin to make up for missing nutrients

  • 22. Perform low-intensity cardio to burn fat

  • 23. Eat a deficit of 500 calories per day to lose 1 lb per week

  • 24. READ labels and COUNT calories


IMPROVE YOUR MUSCLE PUMP
Posted 14. Oct 2012 @ 12.00 am

Increase Blood Flow:




  • Don't over-rely on air conditioning during warm months. Start a workout wearing sweats in the winter if you live in a cold climate.

  • Take a walk outside the gym between sets on sunny warm days when possible.

  • Try 1-2 higher repetition sets of up to 20 reps after your heavy work. Shamelessly pursue the pump!

  • Eat a banana or brown potato with a sports drink 30 minutes before/ during exercise to increase muscle blood flow. (Insulin stimulates NO [2] while glucose and potassium become available).

  • A little ginkgo biloba (perhaps 60-120 mg of a standardized extract, depending upon tolerance and contraindications) an hour or two prior to exercise may help peripheral blood flow. Jung, et al. (1990) found a 57% increase in one marker of peripheral blood flow 60 minutes after administration. Of course, avoid gingko if taking any other "blood thinning" substances.

  • Maybe even try a hot shower, brief sauna, or topical vasodilator cream before exercise.


BUILDING A BETTER PHYSIQUE
Posted 12. Oct 2012 @ 12.00 am


  1. Use Compound Lifts: Utilizing multi-joint movements such as bench presses, pullups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.

  2. Rest One To Two Minutes Between Sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.

  3. Use A Weight You Can Handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.

  4. Use Proper Form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.

  5. For The Majority Of The Time Use A Rep Range Of 6 To 12: This is the range typically used if muscle mass is what you are after, but strength will come also.

  6. Try Low Reps Occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.

  7. Try High Reps Occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!

  8. Train More Frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.

  9. Train Less Frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.

  10. Try Doing Drop Sets For Stubborn Body Parts: Sometimes all you need is a kick in a certain area's butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!

MOMENTUM & TECHNIQUE
Posted 10. Oct 2012 @ 12.00 am



  • To fully get the most from each set it is always best to maintain strict form. Considering the lifting of maximal weights to be the best indicator of progress, many people will attempt to force the iron up any way they can.

  • You see it all the time, especially when the bench press movement is performed: curving the back until there is enough room to drive a truck through while bouncing 300 pounds off your chest to create momentum will probably result in injury (a chest tear or lower back strain being likely candidates) before any appreciable muscle gains will be noticed.

  • By using a fraction of this weight while maintaining a slight back arch, and controlling the bar up and down while focusing on achieving a full stretch and complete contraction you will experience greater muscle development so when you do eventually tackle the heavier poundages you will have the muscle as well as the power to justify your strength claims and bodybuilder status.


TOP 10 TIPS FOR TAKING CREATINE
Posted 08. Oct 2012 @ 12.00 am

1. Take it 15-30 minutes prior to your first rep.


2. Never neglect your other nutritional needs (protein, multi vitamin, enzymes, antioxidants, etc…)


3. Taking Creatine before bed won’t deliver better results. It might even keep you awake.


4. Don’t over-do it. Find a moderate dose that works and stick with it.


5. After week 8, give your body a one week vacation. Re-load as you see fit.


6. Creatine has no caloric value, so don’t worry about getting fat.


7. Look for formulas that bond Creatine with compounds such as L-carnitine or L-glutamine for added synergism.


8. Always select a quality brand from a trusted manufacturer committed to quality.


9. Listen to your body. If you notice pain or discomfort from taking Creatine, give it a rest.


10. Train smart, have fun, and never forget that you have limits.

JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO