I’m going to show you how to get good abs definition. A lot of people are looking to get those six pack abs, but don’t have the slightest clue on what is required. I see people that are constantly doing sit-ups at the gym and I have to laugh because that type of workout doesn’t provide any real results. I’ve been training for almost a decade now and in that time I learned a lot about what works and what doesn’t. There is a lot of misinformation associated with changing your body for the better and I want to show you exactly how to get good abs definition.

It is important to understand that your diet is the most important area to focus on. Abs are made in the kitchen, which means that you have to have a diet that promotes such a result. A lot of people wish they could dedicate an hour at the gym, instead of following a diet and that’s probably the main reason they fail. What you want to do is eat in such a way that your metabolism runs at its fastest. That means eating smaller meals more often, so your body is constantly digesting and constantly burning more calories.

When it comes to good abs definition at the gym, you have to focus on the entire body. You have abs right now, they’re just hidden under a layer of fat. Sit-ups can’t target the fat on your stomach. You have to workout your entire body and lower the total body fat in order to succeed.

Learn how to Get Ripped Abs Fast.

Muscle building supplements can be a great way to improve the rate at which you gain muscle. The only problem is that there seems to be a lot of “information overload” in the bodybuilding industry, and many newbies and intermediates alike can get bogged down in all the options. The fact is that most of the stuff on the market today is not backed up by scientific studies. This article gets to the bottom of muscle building supplement myths.

Do you subscribe to a bodybuilding magazine? If you do, or have read some form of bodybuilding media before, you will know that most publications are absolutely crammed with advertisements for muscle building supplements. This is because the big supplement companies own a large percentage of these books and magazines. In fact, the supplement companies thrive from writing there own articles and advertisements, and putting them in their own publications. Many of these are simply scams!

So, what does this mean? Basically, most muscle building supplements are just ways for big business to profit. They rarely do proper scientific studies on their “miracle supplements”, and most of their “evidence” is purely anecdotal. Many nutritionists agree that there are only a handful of supplements that are proven to work, and even these are useless unless paired with a solid weight gaining diet and a strict workout routine.

Proven Muscle Building Supplements

Creatine - This is one of the first supplements that showed scientifically proven results. It is a naturally occurring substance in fresh meat, and helps boost ATP levels in the body. This allows for more energy during intense workouts, and increases strength slightly. It also causes muscle to retain extra water, which allows for faster muscle growth. There is overwhelming scientific evidence which shows that the standard form, Creatine Monohydrate, is extremely safe and effective. Other forms include Creatine Methyl Ester, and Creatine Ethyl Ester, which have been shown to be superior to Creatine Monohydrate in some, but not all studies.

Glutamine - This supplement has also been used for quite a long time, and is known to be effective in hormone production, wound healing, muscle regeneration, and a list of other positive functions. Not only has Glutamine been shown as an effective muscle building supplement, but it is proven to be healthy for the brain and the immune system as a whole.

Flaxseed Oil - This is a poly-unsaturated oil that is high in Omega 3. This oil is, along with Omega 6, one of the 2 essential fats that the body can’t produce itself. Flax oil can improve the immune system, aid with energy production, help with insulin sensitivity, and increase hormone production.

So, there you have 3 of the most useful muscle building supplements available. Don’t be sucked in my false marketing and hype. You will see that many supplements will stay on the market for a few years, then drop right out of the limelight. This is the way of the bodybuilding market, and it is up to you to be an informed consumer.

Though muscle building supplements can help with building muscle fast, it is important to eat well and workout properly. If you want to look at what I find to be the best online products available on the internet, go to this How To Build Muscle site, which has some great product reviews and advice.

Preston Lore is an energetic and original writer with a passion for music, fitness, lifestyle, politics, geography, history, entrepreneurship, and business. He updates his product review site regularly at http://www.productreviewcorner.com.

Importance of Core Strength

The term “core” signifies the central role of the abdominal muscles in peak physical performance. The abdominal muscles are at the center of the human body and are active in just about every major type of movement and action. A strong core will greatly enhance the physical performance of a person just as a weak core will diminish it. Many believe a strong core means having strong abdominals but a strong core is not just having strong abdominal muscles but having strength in all the regions muscles. The core is not only the abdominal muscles specifically, but it also includes the muscles in proximity to the abdomen. A strong core includes strong abdominals but also includes strong supporting muscles.

Defining the Core Muscles

The core is made up of 4 muscles that work together to produce core performance. Some activities require equal work by all the core muscles while other kinds of activities regard only a select few. The 4 muscles comprising the core and their functions are:

- Rectus Abdominis: flexing the trunk
- Internal Obliques: moving the torso side to side
- External Obliques: moving the torso side to side
- Transverse Abdominis: compressing the abdomen

The muscles most heavily depended upon muscles for abdominal strength are; rectus abdominis and transverse abdominis, but with some slight modifications to movements during exercise the internal and external obliques can be easily engaged as well.

Developing an Exercise Routine

Goals for a core routine should focus on strength, flexibility and functionality. A wide variety of core exercises should be performed on a rotating basis that will engage all the core muscles. Some exercises will concentrate only on certain core muscles and that’s alright as long as all the muscles are worked on a regular basis.

Initially, core exercise frequency should be 3 times per week and no more. The duration of each routine should be for 20 minutes. This will allow you to obtain a threshold of acceptable core strength. These frequency and duration levels will also allow for adequate muscle healing time. It is during this healing time that the muscle will rebuild into stronger core muscle. The intensity of workouts can vary from medium to high as core strength begins to develop.

Reasonable progress should be expected from your core exercise routine, don’t push too hard or you will experience setbacks. An increased performance level of 5 to 10% a week is progressive enough to keep you motivated, but gradual enough to prevent injury and or overly tired muscles.
Each workout should begin with light warming up of the abdominal muscles. The easiest way to do this is to mock the movement you expect the muscles to be performing for 5 reps or so. Perform the warm up slowly for the first exercise and then switch to next exercise and so on, until you have work through all the exercises. This will give the muscles an opportunity to get warm and ready to perform at a more intense pace. Begin by just attempting to complete the total number of reps no matter how long it may take and then as you progress you can set a goal to complete them in less then 2 minutes or so.

Sample Exercise Routine Table

Exercise Week Day 1 Day 2 Day 3
Reverse Crunch 1 25 reps 26 reps 28 reps
Decline Bench Crunch 1 75 reps 79 reps 83 reps
Oblique Crunch 1 50 reps 52 reps 55 reps
Abdominal Crunch 1 100 reps 105 reps 110 reps
Exercise Week Day 1 Day 2 Day 3
Reverse Crunch 2 28 reps 30 reps 32 reps
Decline Bench Crunch 2 83 reps 86 reps 91 reps
Oblique Crunch 2 55 reps 58 reps 62 reps
Abdominal Crunch 2 110 reps 117 reps 122 reps

The sample table is not necessary designed to regiment your exercise routine because a lot of different methods including the cable crunch or hanging leg raiser which are totally adequate core exercises as well. The table is to give you an idea of how to regime your work outs and schedule your progression. Whatever exercises you decide to include in your core strength routine will be fine as long as the exercises target the core muscles. Being certain your workout covers all the core muscles within the week is important as well.

Quality exercise performance is always better then quantity performance exercise. Sloppy technique just to attain the numbers is dangerous and a waste of time. Take it slow but steady, go for quality not quantity. The biggest mistake many people make is trying to do too much too soon. Don’t make this same mistake!

Exercises and Instructions

Reverse Crunch: Lie flat on your back, hands flat on floor next to hips, legs bent, but knees pointing toward the ceiling. Raise the feet and hips off the floor until the feet point 90 degrees toward the ceiling, lower the hips and return to the first position for the next repetition. [Raise the hips and pelvis off the floor with the abdominals]

Decline Bench Crunch: Raise one end of the bench about 45 degrees; hook your feet under the footpad, arms crossed on chest, curl up just like a sit up and crunch the abs. [If difficult to complete reps at 45 degrees start at 20 degrees]

Oblique Crunch: Lie on your side on the floor, if you are working the right oblique, the right arm goes behind your head, focus on the oblique muscle lift your chest sideways toward the oblique and crunch it. Relax back down to first position for the next repetition. Switch sides to work the left oblique. [Be certain you are isolating and crunching the side oblique muscle]

Abdominal Crunch: Lie flat on your back, hands behind head, knees bent, feet flat on the floor. Raise the chest and head forward toward the hips and crunch the abdominals. Return to first position for next repetition. [Don’t pull the head upward with the hands, use the abdominals to do that]

Final Thoughts

Before beginning this or any workout make certain you are in the proper state of health to do so. Only a physician can make that recommendation. Go slow and easy to start and increase the intensity and duration as you gradually progress. Make sure adequate time is devoted to pre-exercise stretching and warming up of the muscles. After your routine allow the body to cool down for the same amount of time you worked out. Remember that consistency and proper execution are crucial toward developing the core strength you desire.

Richard Spillane. Most of my life I have personally been involved in Fitness in one format or another. As a business executive and manager of http://www.fitnessequipmentguru.com - I encourage you to visit us and learn more about our services, fitness and nutrition information as well as the high quality products that are available for viewing and purchasing.

There are dozens of fitness programs and bodybuilding routines advertised every day in the newspapers, but how would you know which suits you the best. How would you select the right fitness program for building your body? This is all going to depend on you and where you feel you need to begin. Just remember that to get any kind of real success you will have to stick with it.

Don’t get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.

However, training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time, and as a result of shorter periods you will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds. The definition of training intensity is the poundage and force used. When you fail to challenge your muscles with increasing intensity or poundage, your body will fail to grow.

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply this little bit of very simple knowledge in your next program and I promise that you will start building brand new muscle all over your body!

Have you ever thought to yourself “I would really like to look like one of those bodybuilders” well, if you have then this product is perfect for you. You can get that same look for yourself by visiting zach1201.wordpress.com/category/bodybuilding

Article Source: http://EzineArticles.com/?expert=Zach_Wireman

Your muscles don’t grow when you are at the gym working out. They grow when you rest and sleep. Just because you are pumped up at the gym doesn’t mean you are going to stay like that without rest.

I try getting about 8 hours of sleep every night or even 9 hours. If you sometimes tend to take a nap, I suggest you take an hour or 2 nap after the gym. Sometimes I will go straight home after the gym and take a protein shake, then a nap right after. I know that if I get less sleep I will wake up in the morning so tired and sluggish. This is why I would have to drink coffee or take a caffeine pill to get energy. You need enough rest to GROW and to recover for your next workout. I always eat something before I go to bed too so that I don’t tend to wake up in the night hungry.

If you are in a growing phase like I just was and trying to really gain weight then you really want some rest. I try not doing any extra activities besides working out so that I can grow. I avoid things like basketball or swimming. I also don’t do that much if any at all cardio when gaining weight in the winter time. Try these few things with a proper diet and you will really pack on the muscle just like I do. Remember less sleep equals less results! Get the body you want!

Most amateur muscle builders place building leg muscles, and particularly calf muscles, in lower priority compared to building upper-body muscles. But the calf muscles are some of the most important muscles of the human body. Since their job is to point and flex the foot and toes, they are the ones that enable us to do some basic activities like walk, run, jump, pedal a bicycle, or push the pedals of our car. They also have a vital role in correct posture and stability of the body. On top of that, a muscular calf on the leg of a man is immediately noticeable and impressive, and on a woman, a toned and slender calf is the cornerstone of a sexy leg.

The calf is made of two main muscles, the gastrocnemius and the soleus, nicknamed in some languages “the twins”. They manipulate the Achilles tendon - that’s the big tendon just above your heel, behind the ankle - to produce the movements of the foot and toes.

Barbell calf raises - place a barbell, with the weight you need for proper resistance, behind your neck on the trapezoid muscle. Make sure it extends symmetrically on both sides. In order to make it easier to get into position, I suggest you do this exercise next to the tall barbell rack usually used for bench presses - this way you can get into position and lift the barbell with your trapezoid straight off the rack. Now, raise your heels slowly so that you end up standing on tiptoes, wait for one second, and slowly return. Make sure you keep your posture and don’t bend forward or backward as you rise, and don’t make the move too fast like many trainers do. If your gym has a squat machine, it can be used as a substitute for the barbell.

Machine calf presses - The machine usually used for leg presses has excellent use for calf presses as well. Get into position on the machine just like you would for leg presses, only this time don’t place your entire feet on the press plate in their entirety -place only the toes of both feet on the edge of the plate instead. Bend your knees just a little, to prevent your knee joints from being locked up and pressed beyond their range of movement - but make sure to keep them in constant position and not to push with them during the exercise. Now, press the plate forward with your toes slowly, wait for one second, and slowly return. Again, bend your knees a little to prevent knee injury, but don’t press with knee movement - I cannot stress that enough.

Rope jumping - that’s right. Rope jumping makes you constantly stay of your toes and use your calf muscles for one of the main actions they were designed to do. If you’re a starter, start with 5-10 minutes just to get the hang of it (it requires some coordination). Extend the time when you feel you can. Rope jumping will tone your calf muscles in a big way.

The calf muscles are two of the muscles your body needs the most for some of its most basic functions. They are also some of the most important muscles for body aesthetics, in both men and women. Give them the attention and respect they deserve.

Click here to find more ideas for calf exercises, routines for other body parts, nutrition advice, and much much more.

Steve Gaidi has gained over 50 pounds of lean muscle without adding any fat whatsoever, over years of trial and error on various training programs, despite spending little of his time at the gym. Click to read his reviews of leading fat loss and muscle gain programs.

Article Source: http://EzineArticles.com/?expert=Steve_Gaidi

If you’ve been wanting to start a weight training program but have been putting it off, there are probably several reasons for your procrastination. You may complain that there’s not enough time in the day, and you promise yourself that you’ll get to it eventually. Perhaps you’re worried about the financial cost of getting a trainer and joining a gym, since you’re not confident about exercising on your own. There are probably a whole host of reasons, but if you’re worried about the discomfort brought about by lifting weights here’s something you should know.

Generally speaking, the more you lift weights, the less soreness you will experience.

While scientists don’t know exactly what causes the soreness, they believe that weightlifting produces tiny tears in the muscle which in turn brings inflammation and pain. As you may have noticed, the pain usually peaks a day or two after the initial exercise instead of immediately after the exercise. This is called delayed onset muscle soreness, and it is a signal that you should rest your muscles. The basic principle here is that exercise stimulates your muscle to grow, as long as the muscle is challenged beyond its previous limits. However, the actual growth of the muscle occurs at rest, not in the gym. This process can continue throughout the next day, so if you don’t give your body a rest your muscle building efforts will probably suffer eventually. You can tell this is happening if you fail to progress during the next workout.

The good news is that as you progress in your program you will experience less soreness because your body adapts to training. During your initial training sessions, however, you’ll probably experience significant soreness. This is just one of the obstacles that you’ll have to overcome, but it will definitely be worth it in the end.

When things get tough on your journey, as they inevitably will, you will probably begin to doubt your goals. When this happens, you must return to the original reason that you wanted to gain muscle.

If you would like to learn more about how to build lean muscle, visit Jon Cardozo’s Web site at http://maximum-muscle-gain.com Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.

Article Source: http://EzineArticles.com/?expert=Jon_Cardozo

The steps to getting and maintaining six pack abs are simple really; First of all you must lose surface body fat and THEN your abs will start to show by means of strengthening your abdominal muscles. You cannot start to show abdominal muscles by simply doing sit-ups and not losing body fat. That math simply doesn’t work and if you think about it, it’s simple science really.

So what does it take in the long term to get and maintain six pack abs? First of all, remember that you can have the most toned and defined abs in the world, but they won’t show if there’s layers of fat covering them up.

It will take patience in the beginning, then dedication and a strong willpower to stick to your six pack regime. Think of it as a lifestyle instead of a goal you get to and then stop. This is the only way you’ll maintain six pack abs.

STEP 1-LOSING THE FAT

1.Start lifting weights. Muscle weighs more than fat so the more dense,strong muscle your body has, the more calories you’ll burn throughout the day, even at rest! It is a common myth that you’ll get big due to weight lifting, but you won’t, so don’t fear that aspect. The big body builders that you see in magazines got that way due to years of weight training. Combine weight lifting with cardiovascular training. Weight training in the long run will help you burn more calories than cardio alone.

2. Do interval cardiovascular training. Running, biking, jumping rope or using any great cardio machine such as a crosstrainer is a great way to interval train your body. Start off by warming up for 5 minutes. Then for the next minute or two, do as much as you possibly can ,as quickly as you can. Then rest for a minute or two again and then go as hard as you can for a minute or two again. Rinse and repeat for at least 20 minutes.

Try to do this three times a week for optimal results. If you can’t make it to the gym and have limited space to workout in, do this method I created and practice myself: I call it “invisible jump rope”. You simulate a jumping rope motion with your hands and just jump up and down simulating the entire workout. You can even spread it out throughout a 30 minute timeframe.

Meaning, do eight 4 minute sessions, or however you please and whatever works for you. I’ve found this “invisible jump rope” session to be most effective for me when I was on the road stuck in a hotel or someplace where workout facilities was limited. Try it! And when you can’t get off your butt and do it just tell yourself in your mind” JUST DO IT”!!! It’s now or never, that’s what Elvis said!

3.Keep your metabolism steady throughout the day. Eating small meals every 3-4 hours is the way to go. At this rate you can eat between 5-6 small meals a day and NOT gain any weight. On the contrary, you are losing more weight by revving up your metabolism naturally and keeping that fire inside stoked to burn calories more efficiently. If you can, learn to measure calories and calories per meal. Keep it under 2000 calories throughout your 5-6 daily meals. Spread it out evenly throughout the day. Yes, it will take some mathematics, but it DOES work! Fit it to meet your schedule.

4.Don’t eat large dinners. Your whole dinner won’t be stored as fat contrary to popular belief, but your body isn’t very active either, so it would help to eat a small dinner before bedtime so that your body can easily and properly digest it without storing too much fat.

5.Eat more fiber. Most guys just don’t add enough fiber to their diets. By consuming proper amounts of fiber you are helping the digestive tract to digest food more quickly and properly, helping eliminate the storage of fats for prolonged periods of time. Fibrous foods include fruits, vegetables, nuts, seeds and whole grains. Opt for whole wheat bread instead of white.

6.Don’t skip breakfast! Eating a proper, light breakfast will start the daily metabolic action that is required to help the fuel burn the fat! If you skip breakfast you’ll most likely eat a large lunch which will make you inactive, unproductive and kill your metabolism in the process also. After you’ve just gotten up you must remember that you’ve had probably more than 8 hours without any food or water. So get up and make yourself a healthy, low-fat, light breakfast to get that engine started.

A small bowl of cereal, a banana and a tall glass of milk, a breakfast bar or even protein bar, all of these can constitute a healthy meal. Or better yet, take three eggs and eliminate two yolks and then pair that with 2 slices of wheat bread. That’s a full meal packed with protein and enough fiber for only 230 calories!

6.Consume more water each day. Try to drink an 8 ounce glass for every hour that you are awake. Over compensating water throughout the day will help you feel fuller. Not to mention you’ll be doing your skin a favor and making your appearance more fresh,pleasant and young-looking.

STEP 2 - EXERCISING THE ABDOMINAL MUSCLES

-Please note that while you can do these exercises while you have substantial surface fat on your stomach,it is recommended to focus most of your attention on ridding this surface fat area first and then place more emphasis on abdominal exercises as your weightloss progress. But in general yes, it is perfectly fine to work on them while you still have some pounds to shed.

Step 2 is pretty simple. Just train the 4 basic areas of your abdominal area. This includes the upper abs, lower abs and obliques(left and right).For basic crunches just life flat with your knees bent at a 90 degree angle,both feet flat on the ground and perform a basic crunch. Make sure your lower back is not raised in the process. As soon as you feel your lower back starting to raise, you know you’ve completed the range of motion.

For the lower abs perform this same basic crunch but with your legs raised and bent. And for a more intense lower ab exercise, simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife.

Basic leg lifts: Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen.

How To Train Your Oblique Muscles. It’s not as important to work on your oblique muscles at first, but eventually you’ll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc.

Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn’t used as much in daily life) so go easy on the sides at first.

The Best Abs Exercise ever involves this move: The winner of the best ab exercise by a longshot was the “bicycle simulation” .It won simply because it simulates the MOST muscle activity in the abdominal area.

HOW TO PERFORM THIS EXERCISE:

Lie on the floor; make sure your lower back is pressed on the ground. Take your hands behind your ears. Then bring up your knees at a 45 degree angle. Start doing a bicycle pedalling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating) Breathe relaxed and evenly throughout the whole exercise.

TIPS TO STICK TO YOUR SIX PACK ABS PLAN

1.Motivation! If your motivation for wanting six pack abs is purely for the result then you most likely will not succeed in the long term. You have to think of six pack abs as a lifestyle and not a destination. It’s kinda like happiness. You don’t just reach there, you keep on striving for it. You have to keep on working towards that goal. It is vital that you enjoy your workouts and make them entertaining.

2. Count calories! If you want to kick-start your weight loss, try the south beach diet for the first 2 weeks. But if this isn’t for you, then watch your calories, count them each day. If you want a natural approach to losing a pound or more each week, reduce 500 calories from your “regular” diet each day.

3. Keep a journal! By doing this you can count calories and keep a proper reference guide that you can refer to in the future for tracking progression. If possible, take a picture of yourself each and every day. Trust me, you’d be amazed how this has helped many individuals in the past. Just by looking at your “before” pictures you will be more motivated to make the “after” photos as dramatic as can be. A change you can see with your own two eyes and be proud of.

Taking photos is the only real way you can visually track your progress. Try it, what have you got to lose! I can say from personal experience that this is how I managed to lose the last 10 pounds and sculpt a 6 pack I can be proud of.

4.Stick to a steady eating routine. Learn to measure small portions properly. If 1500 calories if your daily limit, divide this amongst small meals.

5.Relieve stress by means of meditation, yoga, stretching or breathing exercises. It is well known that built up stress causes weight gain.

6. Make working out a priority. Just as you get up each day to go to work to get the bills paid, wake up each day and make sure you do some form of exercise to get that body paid for.

Consider working out your “free liposuction” ticket - that would’ve cost you anywhere between $1500-$5000!

With these techniques you’ll have a six pack summer in no time!

Joey Capone is a fitness expert specializing in sports medicine and is the editor of the popular men’s health blog, http://www.menshealthzine.com

For more gut-busting tips, visit my free blog!

His blog is updated daily with free quality advice on enhancing your looks, feeling your best and creating success in every area of your life.

He is also the writer/creator of the increasingly popular Face Sculptor facial exercises for men and the Men’s Life Zine’s Ultimate Anti-Aging, Body & Success Bible which can be found at http://www.menslifezineultra.com

Article Source: http://EzineArticles.com/?expert=Joey_Capone

With all the hype in today’s market for new supplements promising quick, “fast and easy weight loss”, “get pumped in no time”, it’s easy to understand why the average consumer would get lost and easily con’d.

There are supplements that truly work and also tons more that don’t do jack! The right supplements can definitely help you achieve your health and fitness goal. Whether you want to truly increase fat-loss acceleration or increase muscle mass, there are systems in place for achieving these simple goals.

Let’s start with. . .

PROTEIN POWDERS

Most people get the wrong idea that protein alone will build muscle-this can’t be further from the truth. Muscles need to be physically worked first, protein supplementation is effective during workouts and also afterwards, for feeding and rebuilding muscles.

Protein synthesis is important for rebuilding tissue, developing the hormones and enzymes which are responsible for healthy bones, blood and skin. Protein will only build muscle when used in conjunction with weight lifting.

SO HOW MUCH SHOULD YOU INGEST?

It is recommended one gram of protein per each pound of body weight. There are a few exceptional shakes nowadays that really utilize protein synthesis.

Try to take your protein shake before your workout to help feed your muscles during as well as rebuilding the muscles post workout.

CREATINE

So what is all the creatine hype? Creatine has been widely debated but has not been studied equally. Creatine provides energy to your muscles and is usually obtained in your diet by meat, poultry or fish products. Creatine increases performance and also strength in weight-lifting.

Creatine can cause dehydration, so be advised to increase your water intake!

HOW TO USE CREATINE?

The proper dosage is not generally/widely known. I would highly recommend following the dosage on the labels of popular products.

HUMAN GROWTH HORMONE

HGH (Human Growth Hormone)’s are becoming widely popular amongst weight-lifters these days. The hormone is released naturally from your body by the pituitary glands. HGH delivers body functions such as development/repair of muscles and increasing energy.

The effectiveness are still widely unproven, but yet there are many individuals who swear by hormone therapy.

Moderation is key with this component. HGH therapy involves mainly injections, pills (both herbal and synthetic)

GLUTAMINE

Another high quality amino acid that is produced naturally by the body. This amino acid delivers the glucose that gives the body energy and also helps maintain muscle mass and aid in recovery post workout. There are plenty of Olympic athletes who swear by glutamine as their source of energy and repair when they have overworked their muscles.

Recommended dosage is between 5 grams after an intensive workout and then another 5 grams an hour afterwards. It is recommended not to ingest more than 25 grams daily(unless your a SUPER athlete kickin’ it in the gym every single day for 4+hours)!

and finally. . .

AMINO ACIDS

Protein that has been ingested eventually breaks down into amino acids , which develops your body’s enzymes and digestion. This acid also helps greatly with muscle tissue repair post workout and while you are asleep.

Essential amino acids can only be obtained from food sources, whereas non-essential amino acids occur naturally in your body.

How to take amino acids? One gram of powder three times daily is sufficient enough. It is best to take 10 minutes before a workout or immediately after a workout to help repair and feed tissue.

The best amino acids are leucine, valine and isoleucine(all of which promotes muscle growth and development) and glutamine in it’s most raw form will give a quick burst of energy.

Joey Capone is a fitness expert specializing in sports medicine and is the editor of the popular men’s health blog, http://www.menshealthzine.com

His blog is updated daily with free quality advice on enhancing your looks, feeling your best and creating success in every area of your life.

He is also the writer/creator of the increasingly popular Face Sculptor facial exercises for men and the Men’s Life Zine’s Ultimate Anti-Aging, Body & Success Bible which can be found at http://www.menslifezineultra.com

Article Source: http://EzineArticles.com/?expert=Joey_Capone

A natural substance found in some of the foods that we eat is called creatine. This is usually found in red meat and in the recent years, creatine has been proven to help bodybuilders in many different areas. As a good result, it is the most popular dietary supplement used by body builders and power lifters. You can discuss the health risks of taking creatine supplements with your doctor and realize that there are benefits to upping your creatine amounts as well.

1. There is a chemical that rebuilds your muscles called ATP. Creatine will help rebuild ATP.

2. Your muscles use glycogen to fuel the anabolic process, creatine increases your ability to store glycogen.

3. Creatine is widely available in your food. Creatine is usually fount in red meats, like steak, so that vegetarians or anyone who does not eat a lot of creatine filled foods may benefit from the use of these supplements.

4. Creatine increases cardiovascular activity. When you take creatine supplements, you will most likely notice the effects of drugs in your anabolic workout. It can help your cardiovascular exercise routine as well. Creatine will assist your aerobic activities allowing you to burn more fat.

However you take it, creatine is the most important substance to building muscle. The experts are still divided on many other issues such as protein verses carbohydrates, whether or not to use pseudo-ephendrine, or even how often to work out. But the one issue where there is no division is the value of creatine in your diet or as a supplement.

The author has other articles designed to help you achieve your goals at:
http://www.squidoo.com/musclebig

Article Source: http://EzineArticles.com/?expert=Robert_De