Bulking & Cutting in bodybuilding

BRO PERGI GYM UNTUK BINA BADAN (BODYBUILDING), KENA BUAT CUTTING ATAU BULKING DULU?

Yang mana satu dulu anda kena buat, cutting ataupun bulking? Orang yang baru mula berlatih di gym biasanya menanyakan soalan sebegini, dengan harapan mereka mendapat satu jawapan yang tetap. Cuma, ramai yang beri jawapan berbeza-beza.

Apa sebenarnya yang anda perlu lakukan ketika baru mula berjinak-jinak dengan bina badan?

Cutting ataupun bulking?

Apa Itu Cutting?

Cutting adalah satu terma yang digunakan oleh penggemar bina badan bagi satu fasa di mana anda berada dalam diet-diet dan latihan tertentu dengan tujuan untuk membakar lemak dan kelihatan lebih lean. Masa inilah yang diperlukan untuk memperjelaskan lagi bentuk-betuk otot anda, terutama sekali bahagian abs.

Apa Itu Bulking

Bulking pula adalah terma bagi satu fasa yang berlawanan dengan cutting, di mana bulking bertujuan untuk menambah berat badan, dengan sasaran berat yang ditambah adalah berat otot dan bukannya berat lemak. Cuma, ramai salah buat dengan naik berat badan secara mendadak. Kalau naik berat badan mendadak (ada yang sampai 10kg sebulan), itu sah-sah lemak!

Yang Mana Dahulu?

Bagi orang baru, mereka sebenarnya tidak perlu risau tentang terma-terma ini. Fokus mereka adalah hanya pada pemakanan yang sihat dan seimbang serta latihan asas yang betul. Kenapa mereka tidak perlu pikir pasal bulking dan cutting? Sebabnya, badan mereka masih baru dengan gym. Apa yang mereka lakukan dalam 2-3 bulan pertama ialah latihan yang konsisten.

Badan mereka akan naik otot serta bakar lemak dengan begitu mudah sekali. Tak sama dengan otai-otai yang perlukan fokus dan penelitian kepada diet serta latihan mereka untuk mendapatkan hasil. Semua bersyarat, iaitu orang baru perlulah lakukan latihan serta diet dengan betul.

Pemakanan sihat bermaksud anda makan seperti yang selalu dikongsikan dalam piramid makanan. Lebihkan yang mana, kurangkan yang mana. Paling umum sekali, anda kena kurangkan gula, garam, lemak, dan lebihkan protein.

Untuk latihan pula, anda kena banyakkan latihan kompaun seluruh badan. Ramai orang baru banyak main mesin sahaja, ikut otai pun main mesin. Mereka lain, anda lain! Fokus pada lima senaman utama; squat, bench press, deadlift, barbell row, dan overhead press.

Selamat mencuba dan semoga berjaya...

Sumber: copy & paste

9 Things That Mess With Your Hormones

Admit it: any time you feel off or out of whack and have no idea why, you probably chalk it up to hormones, right? The crazy thing is, you’re probably right. These chemical messengers buzzing around inside you pretty much rule your entire system, influencing your appetite, weight, sex drive, cycle, and more. But hormonal weirdness isn’t just a random occurrence over which you have no control. Certain behaviors can cause them to surge or sink—and do a number on your body in the process. Check out these nine habits that can screw them up and alter your mental and physical health.

1. Your Candy Bar Addiction

Eating foods with too much added sugar is directly linked to weight gain—and excess pounds can lead your body to become resistant to insulin, the hormone that moves sugar into your bloodstream so your cells can get the energy they need, says Holly Phillips, M.D., a women’s health specialist in New York City and medical correspondent for CBS News. The result: a precursor to diabetes called metabolic syndrome or even full-blown type 2 diabetes.

2. Stressing Out Late at Night

Normally, levels of the stress hormone cortisol drop at nighttime, which helps you wind down and sleep. But becoming anxious or tense in the p.m. means your cortisol levels keep surging, so you’re too wired to catch Zzz’s, says Phillips. Make sure one of these seven things that are secretly stressing you out aren’t putting you on edge, and be sure to try these anxiety-relieving tips.

3. Regular Bouts of Insomnia

It’s a vicious cycle: Lack of sleep raises cortisol levels, and cortisol cranks up your blood sugar…which then plunges, making you stressed and craving junk food, says Phillips. Start scoring more snooze time, and your cortisol levels will even out.

4. Or Just One Night of Sleep Deprivation

When you sleep, levels of a hunger-related hormone called leptin surge, signaling to your body that you don’t need to eat. Toss and turn all night, and your body won’t produce the right amount of leptin—so you’ll feel extra hungry the next day and be more prone to weight gain.

5. Late-Afternoon Starbucks Runs

Cortisol is the culprit again here: Caffeine signals to your body to boost production of cortisol, which can make you feel anxious and definitely not in a sleep-well mindset. Limit yourself to no more than two regular-size cups of joe a day, preferably before 3 or 4 p.m. Find out more about how caffeine affects your body.

6. Your Spotty Attendance at the Gym

Without regular exercise, your body won’t produce and release the optimal amount of endorphins, says Phillips. You know endorphins: They’re the feel-good chemicals in the brain that make you feel positive and alert. They also keep your immune system functioning well and increase levels of sex hormones so you score a libido lift. The more you move (cardio, Pilates, hiking, any kind of activity), the more endorphins your body will produce.

7. Crash Diets

A plunge in body-fat levels due to either a super low-calorie weight-loss regimen or intense exercise sessions lowers estrogen levels, halting your cycle until your body fat returns to a healthy level, says Phillips. Scary stuff. Watch out for these six signs your diet is too extreme to make sure you’re not going overboard.

8. Skimping on Cardio

You know how a heart-pumping workout can make you temporarily forget about where to go for dinner? It has to do with the way aerobic exercise prompts a drop in levels of a hormone called ghrelin, which suppresses appetite, studies show.

9. Easing PMS With a Sweet Treat

Besides leaving you wired, sugar also does a number on brain chemicals that are already thrown for a loop during your PMS week. If your premenstrual symptoms leave you cranky and moody, sugar will just make you feel like more of a basket case, says Phillips.

Source

2014 Arnold Classic top 10 routine

1. Dennis Wolf

2. Shawn Rhoden

3. Cedric McMillan

4. Victor Martinez

5. Evan Centopani

6. Branch Warrent

7. Ben Pakulski

8. Brandon Curry

9. Toney Freeman

10. Edward Nunn

Muscle Building Tips

1. Compound exercises are your best tools for growth. Use them.
2. Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.
3. Get strong! There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.
4. Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting. 

5. Deadlift. If squats are king, deadlifts are second in command. They are not bad for your back unless your form is horrible.
6. Learn proper form. Read every article, and watch every video you can on proper exercise form. There is no excuse for having sub-par squat and deadlift form.
7. Balance your upper body work. This means equal effort for chest, back and shoulders. Stop doing 7 exercises for chest and only lat pull downs for back. Balance will keep you healthy, strong and help to stave off shoulder issues.
8. Beginners...stop training like advanced lifters, using advanced splits and training techniques. They are not needed. What you need is to get strong on the basic compound lifts more than anything.
9. Beginners...stop adding training volume. Having 3 bicep days per week isn't going to help. You need to get strong right now, not fatigue yourself with endless sets.
10. Stop believing that muscle building is rocket surgery. It isn't. Get stronger, eat enough food and stay persistence.
11. Stop missing workouts.
12. Stop complaining about muscle soreness. It's part of the game. Don't miss workouts because of it. No excuses - get to the gym.
13. Stop complaining about every ache, pain or strain. Lifting weights is hard, and a man's game. You're going to feel off occasionally. No excuses - get to the gym.
14. Proper muscle building nutrition is much more than broccoli, rice and chicken breasts. Eat a variety of whole foods each week.
15. Eat more red meat.
16. Eat more eggs, including the yolks. Egg yolks are nutritionally dense.
17. Drink plenty of water. Then drink more.
18. Sleep at least 8 hours a night and take naps when possible.
19. Learn to cook. Muscle building nutrition doesn't have to be bland.
20. Having trouble reaching your calorie goals? Add butter or olive oil to your veggies.
21. Having trouble reaching your calorie goals? Switch to whole milk, and drink at least 3 large glasses per day.
22. Having trouble reaching your calorie goals? Add sour cream and cheese to every possible meal.
23. Having trouble reaching your calorie goals? Snack on almonds and nuts in between meals.
24. Beginners...stop obsessing about muscle confusion. You won't plateau for years and years. Confuse your muscles with more weight.
25. Stop changing workouts every 2 weeks. This is a huge waste of time. You're spending more time adapting to the specific conditioning requirements of the workout than you are building muscle.
26. Obsess about keeping your abs and undereat to stay lean, and that's all you'll ever be: skinny with abs.
27. Learn to evolve your training based on needs rather than making random workout changes.
28. Industry standard bodybuilding workouts contain a high percentage of nonsense. Ever notice how 95% of these workouts never tell you how to add weight? Guess what - adding weight is the cornerstone of progress and results.
29. Not all supplements are bad, but some supplement claims can be. Learn the difference.
30. Very few muscle building topics are black or white. Balance what you read with what advanced, successful lifters are using.
31. Science can help, but training is still an art. Everybody is different. Try new things based on science, but tweak them to fit your personal needs.
32. Anyone that insists a topic or training concept is 100% black or white should be approached with caution. Different things work for different lifters.
33. Progression of weight is the magic muscle building key.
34. Why does every workout seem to work? Because a lifter who is dedicated, eats right and gets stronger can thrive on even the most unorganized muscle building workout.
35. Fat is not bad. Do not avoid healthy fats. Your body needs fat to function properly.
36. Eat 90% healthy, whole foods. Allow some of your calories to be fun calories, so you can stay sane and a member of the human race.
37. Just because someone has a six pack doesn't mean they know how to build muscle. Learn the difference between a diet expert and good muscle building advice.
38. Squats above parallel are dangerous (bad for the knees).
39. 20 rep squats are insane and amazing. Try them.
40. Have more sex. It's good for you.
41. Perform cardio 3 times a week for overall health. better health is never a bad thing.
42. Cardio will not limit your gains. Only poor effort in the gym and a weak diet will limit your gains.
43. A great back training combination includes the deadlift, a row, and a lat exercise like pullups, rack chins or lat pulldowns.
44. Dips are underused but potent. They were once considered the upper body squat. Don't underestimate their ability to pack on chest and tricep mass.
45. Find abs exercises that allow you to increase resistance, like weighted situps or cable crunches.
46. Stubborn calves? Try heavy, low rep, high volume work for several months as a change of pace to high rep sets.
47. Most bulks that result in excessive fat gain and little muscle gain happen because 90% of the emphasis is placed upon the diet. A bulk is only going to work if you train insane. Go crazy with compound exercises and building strength so you can maximize muscle growth without wasting those extra calories.
48. Eat as many fruits and veggies as you want. Red, green and yellow colors equal plenty of nutrition.
49. The body needs sodium. Don't under-consume salt.
50. Having a proper sodium/potassium balance is very important for overall health. Instead of worrying about salt, make sure you are taking in enough potassium.
51. Your body needs cholesterol to function properly. If you are eating healthy, don't obsess about your cholesterol intake.
52. Pound for pound the best bicep builders are heavy rows and pullups/chinups. Barbell curls are a good addition to these exercises.
53. Use a heavy compound lift and an extension when targeting triceps; for example...close grip bench presses and two arm seated dumbbell tricep extensions.
54. Dips and close grip bench presses are potent tricep builders.
55. Want big arms? Remember that the triceps makes up 2/3rds of your arm size.
56. Lagging traps? Try the combination of heavy deadlifts, power cleans, power shrugs, heavy behind the neck presses and heavy rows.
57. Don't discount fullbody workouts. Prior to the steroid era they built some amazing physiques. Even Arnold Schwarzenegger himself was weaned on fullbody routines
58. Heavy rows are the best rear delt builders.
59. Isolation exercises stalling and becoming hard to add weight without compromising form? Switch to a machine isolation exercise instead; one that allows a higher range of progression.
60. Perform your compound exercises first while you are fresh.
61. Training for failure is not necessary, and generally involves more risk than reward. Stop a set when you feel like you might fail on the next rep.
62. Don't train with poor form. If your exercise form starts to deteriorates during a set, stop the set.
63. Performing the bench press with your arms flared out at 90 degrees is one of the worst things you can do for your shoulders. Being your elbows in to about a 30-60 degree angle, give or take.
64. Don't bounce bench press reps off your chest. This is dangerous in many ways.
65. Don't curl in the squat rack. The squat rack is sacred, and for squatting.
66. When bench pressing make sure your elbows are directly over your wrists. With your arms at a 30-60 degree angle from your side, this will help you find a natural grip width.
67. Close grip bench presses are NOT performed with your hands 6 inches apart. This is a good way to injure your wrists. Tuck your elbows at your side, and make sure your wrists are over your elbows. This will help you find the proper width.
68. Eating 180 to 240 grams of protein per day isn't going to harm your kidneys. Eat your protein.
69. Eat a variety of protein foods...meat, chicken, fish, eggs, milk. Each protein source has a difference amino acid profile, so variety is a good thing.
70. Lifting weights will not stunt your growth.
71. Creatine is a quality choice and has been extensively researched. Try it for yourself.
72. Work big muscle groups before small muscle groups.
73. If you are using a split, separate your shoulder and chest days as much as possible. Both are "pressing" days and utilize the same muscle groups to different degrees.
74. Beginners...rest as much as you lift. For every lifting day you want a day off. Your body is responding to the intense demands of lifting and you need plenty of rest and food.
75. Stop calling yourself a hardgainer. Focus on getting your bench press to 300, squat to 400 and deadlift to 500. Once there, look in the mirror and see if you're still a "hardgainer."
76. Muscle building takes years, not weeks or months. Don't forget that.
77. If you really want to learn something interesting, ignore how a bodybuilder trains now, and find out how he trained the first 2 years when packing on mass.
78. Train most compound exercises between the 5-12 rep range. Heavy weight works best with moderate reps.
79. Train most isolation exercises between the 8 to 15 rep range. Lighter weight isolation lifts work best with a few extra reps.
80. Muscle soreness is not a be all, end all indicator of workout effectiveness.
81. Beginners...stop focusing on "the pump." A pump won't help if you're using wimpy weights.
82. Eat some protein 60-90 minutes prior to lifting, but don't train on a full stomach. Use whey protein if you have to.
83. Enjoy the journey.
84. It's ok to insert your favorite exercises as long as 80% of your workouts consist of potent movements.
85. Taking advice from a lifter without personal experience is a risky journey. Do your homework.
86. Be careful about trusting Internet advice from someone who doesn't have up at least a picture, video or some form of valid credentials.
87. You never master form on the big lifts. Remember that. The heavier the weight, the more challenging keeping proper form becomes.
88. Overhead presses are not inherently bad for the shoulders, but doing 5 bench press variations while ignoring overhead presses is.
89. It is generally better to perform compound movements before machine exercises.
90. Don't look for ways to make your workout easier; look for ways to make it harder. Embrace the most challenging exercises!
91. Never perform cardio before your weight training. Save your energy for muscle building, and when done do cardio.
92. Performing cardio after lifting? Consider giving your body some protein in the form of a small whey shake before hitting the treadmill.
93. Ignore the nonsense that all supplement companies are to be ignored. Some fringe products are certainly hyped, but that doesn't mean all supplements are without value.
94. Add volume after you've already built a fair amount of strength.
95. Add advanced training techniques like drop sets and slow negatives after you've added a fair amount of strength.
96. Don't trust everything you read on the Internet. Even this article. Research and try things for yourself.
97. Don't discount upper lower splits.
98. When looking at bodypart volume, consider weekly sets. You could do something like 9-15 sets one day a week, 5-8 sets twice a week, or 3-5 sets 3x a week.
99. There are no magic number of sets and reps.
100. How many sets should you do? Use the "one hour guideline." As long as you are training hard and keeping your workouts around an hour, you will be performing a sensible number of sets.
101. The stronger you get, the more using higher rep sets for compound lifts becomes a solid way of training for muscle building.
102. Don't be afraid to take a complete week away from the gym every 8-12 weeks. You won't shrivel up and lose all your muscle. In fact, you'll heal some nagging aches and pains and probably train better when you come back.
103. Intermediate lifters can use a lighter week every 3-4 weeks. Call it a deload. This will allow you to go hard and heavy for several weeks, and then take a lighter week to recover.
104. How wide should your squat stance be? Get in a position like you were guarding someone in basketball and check your foot width. This should be about your squat stance width.
105. Do not squat with your knees forward. Knee angle should match toe angle, and toe angle for most is about 30 degrees. During squats your toes and knees should never be pointed straight ahead.
106. Believe in your workout plan. If you won't trust it will yield results, why are you using it?
107. Eat when you're hungry. This is simply good old fashioned common sense.
108. Snacks in between meals don't have to be complicated. Fruit, protein shakes, whole milk, almonds and nuts, string cheese, protein bars and beef jerky are all simple but solid choices.
109. Start with the basic supplements...a quality multivitamin, fish oil and whey protein. Once you are consistent with your training and making gains, then you can explore things like pre-workout formulas, BCAA drinks and creatine.
110. There's a good chance if you're an ectomorph that you might benefit from more frequent lifting. So try out a fullbody workout.
111. If you're very overweight focus on training hard and getting stronger while dropping the fat. This should be your main priority.
112. Overweight lifters who are trying to lose fat should not train with lighter weight and higher reps. Switching to lighter weights signals they body that you no longer need as much muscle tissue.
113. True plateaus take years and years to reach. Gains always slow over time. If you're adding a couple or reps to a lift each month, you're not stalling.
114. Leg presses are a good exercise, but they are not better than squats. If you want a great leg blasting tag team, use both.
115. Log your workouts. You must use some system of training your progress.
116. Avoid unmotivated training partners who are always late or rarely show up. Surround yourself with motivated people, or no one at all.
117. If you can't do bench presses because you have no spotter, use dumbbell bench presses instead.
118. If you're going to train to failure, do so only on your last set of an exercise.
119. Never waste a set. If you aren't pushing for as many reps as possible, there's no point in performing the set.
120. Always try to improve. If you performed 7 reps for an exercise last week, try for 8 or 9 this week.
121. When losing fat, rapid weight loss usually leads to rapid muscle loss. Try to lose no more than 1.5 to 2 pounds of fat per week.
122. Be careful about trusting advice focused around extremes. Most lifters are in the middle, and not utilizing extreme training or dieting practices.
123. Understand that natural muscle builders will never get as big as steroid users. It's a fairy tale to believe so.
124. If you are unsure about squat form, use goblet squats for several weeks to get the feel for the exercise.
125. Ignore extreme claims such as: "Gain 2 inches on your arms in 2 months with this bicep blaster", or "pack on 10 pounds of muscle in 4 weeks." This is simply nonsense created to get your attention.
126. Use straps if you have to on rows and pullups. Never let a sub-par grip hinder your back training.
127. Want a stronger grip? Try 30 to 60 second barbell static holds in a squat rack.
128. Never perform a compound exercise without first performing a few non-taxing warmup sets.
129. Train your abs last. They are a small muscle group. Blast bigger muscle groups first.
130. You don't need to train abs every day. 1-3 times per week is plenty.
131. So what if you're tired. Workout! Odds are you'll feel better when you're done, and the quality of your performance will most likely surprise you.
132. Don't be afraid to train opposing bodyparts together - chest with biceps, back and triceps. Variety can be a good thing.
133. For fun, finish a bodypart with a pump set. Blast it with a 20-40 rep killer set before moving on.
134. Lagging body part? Try a 7-14 day blitz. Hit it with 10 sets per day, every day, using moderate weight. Then rest that bodypart completely for a week.
135. Limited with time? Try rest-pause training.
136. Hammer your shoulders! It's ok to use more than one pressing movement per shoulder workout. Stop babying your shoulders.
137. Eat first thing in the morning. You're body has been without fuel. Kick start your day with some quality fuel.
138. Eat frequent protein. This has been the staple in bodybuilding for decades, and has never let a lifter down to my knowledge. Eat at least 4 protein meals per day, with 5-7 meals being optimal.
139. Use the "shake and bake" rule post workout. Have a whey shake immediately after training, and 30-90 minutes later eat a whole foods meal (something that is baked/cooked, etc.).
140. Eat your protein before bed. If you're not up for whole foods, drink a casein protein shake.
141. Don't miss meals. Don't miss workouts, don't miss meals...seeing the big picture?
142. Frequently tired? Use a pre-workout formula to give you an extra workout boost.
143. Workout during the time of day when you have the most energy, or when you are least likely to miss workouts.
144. Hate veggies? Dice 2 handfuls of spinach and then sautee in a frying pan until wilted. Spinach reduces down to virtually nothing, is tasteless, and can now be added into nearly any dish. Quick and easy veggies!
145. Ignore haters and detractors. Stay away from people trying to keep you from reaching your goals.
146. In a rut? Try something completely different like a 10x10 workout.
147. There is no need to frequently test your max. Get out of this habit and focus on muscle building.
148. Stop believing that days off are wasted time. Get a life outside of the gym.
149. Attend a local bodybuilding competition. This is a great motivator, and it's cheap!
150. Train like you are expecting to be lifting at age 70. Beating yourself up occasionally is fine. Hard training is hard. But don't overdo it. Get in, work hard and get out!

360 degrees shoulder training

Workout 1

Exercise	Sets	Reps	Emphasis
Smith-Machine Overhead Press	3*	15, 10, 6	Middle, front
Upright Row	3	10, 10, 10	Middle, front
Front Dumbbell Raise	3	8, 8, 8	Front
One-Arm Machine Front Raise**	3	10/8, 10/8, 10/8	Front
Seated Dumbbell Lateral Raise	2	10, 10	Middle
Standing Cable Reverse Flye	2	10, 10	Rear

Workout 2

Exercise	Sets	Reps	Emphasis
Seated Dumbbell Press	3*	15, 10, 6	Middle, front
Smith-Machine Overhead Press	3	10, 10, 10	Middle, front
Standing Dumbbell Lateral Raise	3	8, 8, 8	Middle
Machine Lateral Raise**	3	10/8, 10/8, 10/8	Middle
Bent-Over Cable Lateral Raise	2	10, 10	Rear
Front Barbell Raise	2	10, 10	Front

Workout 3

Exercise	Sets	Reps	Emphasis
Front Barbell Raise	3*	15, 10, 6	Front, middle
Arnold Press	3	10, 10, 10	Middle, front
Bent-Over Dumbbell Lateral Raise	3	8, 8, 8	Rear
Reverse Pec-Deck Flye**	3	10/8, 10/8, 10/8	Rear
Front Cable Raise with Rope	2	10, 10	Front
Cable Lateral Raise	2	10, 10	Middle

Choose your weights to approach muscle failure by the rep range listed.
* Includes 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

Source

Unusual Ways To Burn Calories

#1 Eat Popcorn

Eat plain popcorn without any salt or butter. Your teeth will have to work to crunch them up, which in turn will burn calories.

#2 Shake Your Legs

While you sit at your desk, shake your legs. It'll burn calories. After doing it for long enough, you may start not even noticing you're doing it.

#3 Skip Stairs

Don't walk stairs step by step. Instead, skip steps. This will work your leg muscles and burn more calories.

#4 Text Like Mad

Love to text? We dare you to do it for an hour straight. It'll burn 132 calories!

#5 Eat While Standing

According to the Mayo Clinic, eating while standing burns more calories. Plus, it keeps your body stretched.

#6 Laugh

Laughing for 15 minutes straight burns 50 calories, or 5 pounds per year. So turn to Comedy Central and get to chuckling!

#7 Rearrange Furniture

Want to knock out 266 calories? Spend 30 minutes rearranging the furniture in your home.

#8 Eat Spicy Food

Spicy food ups your metabolism. Especially useful is spicy food with chill pepper and mustard seeds. They contain capaicin, which is a calorie-burning compound.

#9 Put On Lip Gloss

Here's a shocker. For every 765 times that you put on lip gloss, you burn 100 calories!

#10 Take A Cold Shower

Take a cold shower. All the extra work required for your body to maintain its core temperature will cost you at least 100 calories.

#11 Massage Time

Give someone who is stressed out a 30-minute massage. It'll help you burn 145 calories, while relieving the person's stress.

#12 Hair-Drying Blowout

Spend 30 minutes carefully drying your hair after a shower. It'll burn a whopping 100 calories.

#13 Stand On Your Tippy Toes

Stand on your tippy-toes when cleaning yourself in the shower, brushing or teeth or whatnot. It'll put pressure on your body and thus burn calories. It'll also strengthen your calves.

#14 Sit On A Balance Ball

Sit on a balance ball when you work at your desk. The work required to maintain your balance will burn a bunch of calories.

#15 Grocery Shopping

The next time you go grocery shopping, challenge yourself to complete it as fast as possible. Walk quickly down the aisles and carry around a basket instead of pushing a shopping cart.

Source

50 Reasons Not To Skip Your Workout

1. Because no matter how tired or stressed you feel right now, you will feel better after a workout.
2. You know that you are what you do, and will not allow yourself to become a quitter.
3. You are tired of wearing fat jeans.
4. You are sick of having a flabby stomach.
5. There is no other choice. It must be done.
6. So that you will have no regrets tomorrow.
7. Because you are tired of starting "on Monday." Today is the day to get it done!
8. Somewhere there is someone who is injured, sick or in a hospital bed who wished they could workout. Go train in their honor.
9. Being lazy sucks. 
10.   Squatting is cool. Nuff said. (And who doesn't want a great back side)
11. You are tired of having small arms and a small chest.
12. The manboobs gotta go!
13.  The flabby arms gotta go!
14.  Because you can have a hand in forging your own destiny.
15. Your dedication always inspires someone. Go be inspirational.
16. You will feel more confident and in control.
17. Staying in shape helps you perform better in the bedroom.
18. Because you want to look young for your age, not old for your age.
19. At the gym you will be around folks with similar goals, and that is motivating. Just go, now.
20. Working out improves your sleep.
21. Working out improves your energy.
22. Going to the gym makes you feel better about that ice cream you ate last night.
23. Even if you only feel like doing a light workout, there's a good chance that you will gain momentum after those first few sets and have a killer workout.
24. Iron therapy solves a lot of problems.
25. It's time to release your inner sexy beast.
26. You shower every day so you don't stink. Now it's time to workout so your body doesn't stink.
27. Movement is living.
28. It's torture thinking about whether you should workout or not. Working out is easier than thinking about it for 4 straight hours. Get it over with.
29. Endorphins - Google them. A great anti-depressant.
30. The video games will be there when you get back.
31. So that if you ever meet Arnold Schwarzenegger, you can compare gunzzzz.
32. Because success in the gym helps create success in other areas of your life.
33. Exercise lowers blood pressure and is cheaper than medication.
34. Exercise reduces your risk of type 2 diabetes.
35. Regular exercise helps to keep you more hormonally balanced.
36. Resistance training also builds stronger bones.
37. Extra muscle increases your metabolism.
38. Exercise allows you to set your problems aside for an hour and pretend they don't exist. It's ok to take a break from the stresses of life.
39. You will look better at the beach. Duh!
40. Exercise slows joint degeneration that comes with age.
41. If you don't, you won't respect yourself.
42. You're tired of wearing black "because it's slimming."
43. Because your momma didn't raise a wimp.
44. Exercise helps you feel incredible no matter what you look like.
45. Sticking to your commitments will improve your self-esteem.
46. Helps to reduce lower back pain.
47. Exercise reduces visceral fat levels. You will not only look better, but increase your chances of living longer.
48. Because no one likes to gasp for air after walking up stairs.
49. Remember your childhood heroes and why you started lifting? It's time to be like your childhood heroes.
50. Exercise helps you to maintain a positive outlook.

2013 Top 10 Mr. Olympia Routines

2013 Ms Olympia - Iris Kyle Posing Routine

How To Prepare Chicken for Weight Loss

1. Remove the skin 
2. Remove the fat 
3. Grill the meat 
4. Prepare in the oven 
5. Prepare chicken with olive oil

2013 Arnold Classic top 10 routine

30 Ways To Lose Your Belly Today

by Joe Wuebben and Jim Stoppani, PhD

Body Fat Level

Typically, when someone aspires to having a better six-pack - or a six-pack, period - he or she does it with a sense of urgency. We assume this applies to you, too. You want a lean, shredded midsection ASAP. But how long does it take? A few weeks? A few months? More than that? If we had a single answer, you'd be the first to know. But it depends on many factors, one of which is your starting point. (If you already have a four-pack, for example, you may be just weeks away.)

Whatever your situation, we feel your urgency, and we'd like to help you do something about it - today. Here, we give you 30 tips for burning the fat that's covering the washboard abs that lie beneath. All of these tips can be used throughout the course of a single day. (And as an added bonus for minding these tips, you'll actually burn fat while you sleep.) But, of course, don't stop after just one day. Follow as many of these tips as you can day in and day out, and soon enough the aforementioned starting point will be history.

First Thing in the Morning

1) Have a cup or two of coffee. Caffeine is found in most fat-burning supplements since it inhibits the storage of bodyfat and burns extra fat during exercise. Drink a large cup of coffee before cardio, but make sure it's black - don't add sugar or cream because the extra calories only impede your fat-burning efforts. Better yet, take 200-300 mg of a caffeine supplement. One study from Chonbuk National University (Chonju, Korea) found that caffeine and carnitine taken before a cycling workout increased fat-burning and endurance.

2) Supplement with BCAAs and carnitine before cardio. Cardio helps burn fat, but it can also burn muscle. So take 5 grams of branched-chain amino acids (BCAAs) and 1-2 grams of carnitine 30 minutes before cardio. BCAAs minimize protein breakdown, and carnitine maximizes fat-burning during the workout and helps maintain testosterone levels.

3) Do cardio before breakfast. When you do cardio on an empty stomach, your body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from eight hours of fasting the night before. This might mean waking up 30 minutes earlier than normal, but the fat-burning benefits are worth it.

4) Do intervals. Any cardio is better than none, but intervals have been shown to burn more fat than cardio sessions done at a constant slow-to-moderate intensity. A study from Laval University (Ste-Foy, Quebec, Canada) found that subjects who trained with intervals lost nine times as much bodyfat as those who performed a moderate-intensity cardio program for 20 weeks. Try going for 20-25 minutes at a roughly 1:1 ratio of intense to slow/moderate intervals (for example, sprint for a minute, walk for a minute and repeat).

Breakfast

5) Eat eggs for breakfast. After cardio, it's time to eat, and it doesn't get any better than whole eggs. The yolks contain nutrients, such as healthy fats and lecithin, that enhance muscle growth, promote fat loss and enhance mental function. The cholesterol found in eggs helps to synthesize testosterone, which aids fat-burning indirectly by promoting gains in lean muscle. The fat in yolks also provides much-needed energy to your muscle cells and typically isn't stored as bodyfat. A study found that consuming eggs for breakfast reduced hunger and food intake for more than 24 hours, compared to a breakfast containing bagels. Two or three whole eggs plus 2-3 egg whites for breakfast should suffice.

Worried about the cholesterol from egg yolks? Don't - one study from the University of Connecticut (Storrs) found that subjects who consumed an extra whole egg (640 mg of additional cholesterol) each day did not experience an increase in the low-density lipoprotein (LDL) cholesterol particles associated with cardiovascular disease, compared to those not eating eggs.

6) Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

7) Eat half a grapefruit with breakfast. Consider this fruit a wildcard fat-burning food. One study from Scripps Clinic (San Diego) found that subjects who ate half a grapefruit three times a day lost an average of nearly 4 pounds in 12 weeks. This could be due in part to grapefruit's ability to reduce insulin levels as well as its high level of vitamin C, which is believed to be effective at burning fat.

Midmorning

8) Eat oatmeal. Let's assume it has been a couple of hours since breakfast. Time to eat again, as burning maximum fat requires eating 6-8 small meals a day spaced 2-3 hours apart to keep the metabolism stoked. Oatmeal is a great fat-burning snack because, like the whole-wheat bread you ate for breakfast, it contains loads of fiber. Consume about 1 cup of cooked oats now, but make sure it's not a flavored, sugar-laden kind.

9) Have some cottage cheese, too. No meal is complete without a good source of protein, and cottage cheese is about as convenient and bodybuilder-friendly as it gets because it's packed with protein and is low in carbs - 28 grams of protein and just 6 grams of carbs per cup. The protein is mostly slow-digesting casein, which decreases muscle breakdown and makes you feel fuller longer. Just be sure your cottage cheese is no more than 1% milkfat.

10) Drink lots of water. Drinking plenty of water throughout the day can actually increase your metabolic rate and leave you less likely to overeat since you'll feel fuller; likewise, being dehydrated can result in decreased fat-burning. A study from Germany found that when subjects drank about 2 cups of cold water, they increased their metabolic rate by 30% for more than an hour. Drink 2 cups of cold water between meals to keep your metabolism high. Drink regularly and make sure you consume at least a gallon of water a day.

Afternoon/Workout

11) Supplement with green-tea extract. Green tea contains both caffeine (mentioned earlier in this issue as a potent fat-burner) and catechins, phytochemical compounds that help burn fat. Your best bet is to supplement 500 mg of green-tea extract three times daily before meals, because an extract is absorbed more readily in the body than tea.

12) Warm up before you lift. If you can find just 10 extra minutes before you begin your resistance training to do a moderate warm-up on a treadmill, stationary bike or other form of cardio equipment, you'll get a leg up on fat-burning. Research shows you can burn up to 150 additional calories by doing a brief cardio session before training with weights.

13) Train large muscle groups. You burn more calories (and subsequently, more bodyfat) during and after a chest and back workout than from an arms workout simply because you're involving more muscle mass. For the same reason, you burn more calories training those larger bodyparts with free-weight compound exercises (squats for legs, barbell and dumbbell presses for chest, barbell and dumbbell rows for back) rather than isolation and machine moves (leg press or flyes, for example). One study presented at the 2005 National Strength and Conditioning Association's Annual Meeting reported that performing squats burned about 50% more calories than the leg press. But don't limit yourself to two bodyparts - doing a modified full-body workout in which you train, say, chest, back, shoulders and legs (save arms, calves and abs for another day) allows you to burn even more calories. In this case, try doing 1-2 exercises per bodypart, 3-5 sets each, and train each muscle group more frequently (such as twice each week).

14) Lift heavy. Common gym lore says you should lift with light weights and high reps to burn more calories and fat. Not necessarily. Studies have shown that training with heavy weight (doing sets of around six reps) keeps your metabolism higher and your testosterone levels elevated for longer after the workout, both of which result in greater fat-burning potential.

15) Keep your rest periods short. Just because you're training in the six-rep range doesn't mean you need to sit around for 3-5 minutes between sets. Short rest periods maximize calorie burn. Typically, we'd suggest 30 seconds between sets (research shows this rest period burns the most calories during the workout), but because you're training relatively heavy, feel free to bump that up to about one minute. To ensure muscle recovery with less rest, alternate bodyparts every other exercise. For example, if you're training chest and back with three exercises each, do a chest exercise, then a back move, then return to chest, and so on; if you're doing a modified full-body workout, go from chest to back to shoulders to legs, then return to chest. While one bodypart is being trained, the others get a chance to recover.

16) Extend your sets. Burning more calories by lifting weights means squeezing in more work in roughly the same amount of time. This is where techniques such as drop sets and rest-pause come into play. Say you're doing a set of six reps to failure on a given exercise. After the sixth rep, either decrease the weight and immediately rep out to failure again (drop set), or rest 15-20 seconds and perform a few more reps with the same weight (rest-pause). Extending sets in these manners burns more calories and fat. To avoid overtraining, which can actually limit fat loss, use such techniques on only the last set of each exercise.

Late Afternoon/Post-Workout

17) Load up on simple carbs postworkout. Who knew eating processed carbs could burn fat? At one time of day it will: postworkout. Immediately following intense exercise, muscles need replenishing via increased blood glucose (sugar) or they'll begin to break down. Less muscle mass means a slower metabolism, which is the last thing you want. Therefore, consume 60-100 grams of a fast-absorbing carbohydrate (a sports drink, white bread or white rice cakes) immediately after training to keep your metabolism revving.

18) Drink a whey protein shake. Your muscles need protein, too - and fast - to avoid breaking down immediately following weight training. Whey protein is the ideal fast-absorbing protein. Drink 20-40 grams mixed in water within 60 minutes after lifting. Data from a 2004 Journal of Nutrition study shows that when whey protein makes up a good portion of dietary protein, it enhances fat loss.

19) Take creatine. This popular bodybuilding supplement isn't just for adding size. Creatine increases metabolism when coupled with lifting, burning up to 100 additional calories a day. Take 3-5 grams of creatine along with your postworkout carbs and protein.

20) Eat a handful of nuts. If you have a long gap between your postworkout meal and dinner, you need to squeeze in another snack/meal to maintain your metabolism. Eating a handful of almonds works nicely. Studies have shown that those who eat nuts have an easier time staying lean.

Evening

21) Have a salad before dinner. The key to reducing fat intake at dinner is making sure you don't eat too much. In a clinical study at Pennsylvania State University (University Park), having a salad as an appetizer was shown to lead to eating 12% less at the main course, since lettuce and other healthy salad ingredients (including nuts, garbanzo beans and vegetables) help you feel fuller. But avoid unhealthful salad additives, such as fatty dressings and crumbled blue cheese, which sabotage your efforts.

22) Eat fish for dinner. The healthful omega-3 fatty acids found in fish such as salmon and trout can promote fat loss. One study showed that individuals who ate fish on a daily basis dropped more weight than occasional fish eaters did. Of course, that doesn't mean fried fish - make sure yours is grilled.

23) Have a side of broccoli. This superstar vegetable is nutrient-dense and high in fiber, both of which aid your fat-loss efforts by making you feel full. Broccoli is also high in calcium (which many studies have shown is linked to weight loss), not to mention vitamin C (another potential fat-burner) as well as chromium (which curbs carb cravings and stabilizes insulin levels). So place a pile of broccoli on your dinner plate next to your salmon.

24) Have a glass of fat-free milk. Dairy products fight fat because of their calcium content, so when deciding what to drink with your dinner, a glass of milk is a great choice. (The fact that it contains protein doesn't hurt, either.) We suggest fat-free because, well, there's no fat in it. But we'll give 1% a pass, too.

25) Eat fruit for dessert. Don't spoil a perfectly healthy meal with a sugar- and fat-laden dessert. Got a sweet tooth? Eat a piece of fruit after dinner, such as an apple or pear (we assume a grapefruit after dinner doesn't sound appetizing). Fruit is generally low in calories, high in fiber and loaded with antioxidants such as vitamin C - all allies in your fat-burning efforts.

26) Take a walk after dinner. Got a dog? Take him for a walk after dinner. No dog? Go for a walk anyway. It's not rocket science: Taking a nice, leisurely walk burns additional calories, which is helpful after a substantial dinner, especially if you "accidentally" ate too much. Even if it's just a 20-minute stroll, a walk does you good - but try to keep a decent pace.

Late Night

27) Avoid all carbs. What not to do is just as important as what you should do. That said, steer clear of carbohydrates after dinner, because those eaten in the late evening are destined to be stored as bodyfat. The one exception to this rule is if you train late at night. If so, you need to consume simple carbs postworkout as mentioned earlier.

28) Eat a slow protein. To maintain your muscle mass you should eat something late at night, and protein is the best choice. A shake is ideal because many powders are free of carbs and fat. Casein protein (as opposed to whey protein) is your best bet because it's slow-digesting and feeds your muscles gradually while you sleep, which minimizes muscle wasting and, as a result, promotes a high metabolism. Thus, casein offers greater fat-burning potential.

29) Take ZMA at bedtime. The supplement ZMA contains zinc, a mineral crucial to staying lean; low levels of zinc can result in less testosterone in the body and lower metabolism. Not sure if you're low on zinc? Research shows that hard-training athletes are low in zinc. As long as you work out harder than your girlfriend, you probably are, too. Just to be safe, take a ZMA supplement on an empty stomach about 30-60 minutes before going to sleep.

30) Get at least 7-8 hours of sleep. Missing out on sleep can mean missing out on muscle repair that occurs when your body is at rest. Messing with the repair process means less muscle and, subsequently, a slower metabolism. If your alarm is set to go off at 7 a.m., be in bed by midnight. Then wake up and repeat these 30 steps all over again! M&F

Youngest Bodybuilder In The World - Giuliano Stroe

Giuliano Stroe (born July 18, 2004) – Italian athlete and bodybuilder.Giuliano started lifting weights when he was 2year old. His family now lives in Florence, Italy. Young athlete took place in the pages of Guinness Book of Records after an incredible exercise in coordination.

Source

Common Mistake During Off-Season

1) Not Eating Enough
Women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on FAT. So they continue to eat like they are still dieting. The result is they don’t have the energy to make any new gains or improvements to their body and, in many cases, lose muscle mass. The off season is the time of year a person makes 95% of their improvements to their physique. Without the energy and the fuel, via a surplus of healthy clean food, you cannot make the improvements you need. Make sure that you are eating enough calories to enable you to make those improvements and show up better next time you step on stage. Though you might put on a little body fat, the body fat will come off once you diet down for your next show.

2) Not Eating Enough Healthy Clean Foods
What is the first thing you do after you step off the stage with all of your trophies (let’s be optimistic)? You go directly to your favorite restaurant, or fast food place, and EAT. Granted, it is fine to indulge in good food after the show is over. You earned it. However, don’t let a fast food frenzy spill into your off season diet. Now, above I talked about taking in enough calories so you can put on good size in the off season. You might say ‘fast food and junk food are calorie dense so why not have them once or twice a day so I can bump up my overall calories?” While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats. The off season is the time to put on size but the majority of it should be muscle, not fat. A diet riddled with junk food will result in little muscle gain and plenty of fat storage. Clean it up and you beef it up!

3) Staying away from Carbohydrates
Carbohydrates are a very important part of the off season diet and a great energy source, if used properly throughout the day. Simple carbohydrates (i.e., fast digesting) are great to have post-workout because they spike your insulin level and drive the glycogen into your muscles. They also help to drive the amino acids from your protein shake, that you should have post-workout, with that simple carbohydrate to aid in protein synthesis (i.e., muscle building). Complex carbohydrates provide a more prolonged energy source and are great to have for breakfast or later in the day. Examples of complex carbohydrates are oats, brown rice and sweet potatoes. Examples of simple carbohydrates are sugars, white bread and pasta.

4) No Cardio
This is a huge mistake that I see all the time and 99% of the time men fall victim to the no cardio approach in the off season. They justify it by saying “I don’t want to lose any size”. Well, I am here to tell you that three 30 minute cardio sessions a week will do wonders for your bulking phase. By incorporating a cardio routine into your workout program, your appetite will go through the roof, which will make it a lot easier to eat clean healthy food. You also will improve your cardiovascular system, which is critical when lifting heavy. I have seen countless guys fail to reach their desired rep range because their cardiovascular system failed on them. They were strong enough to get those extra 2 reps but were too out of breath and had to rack the weight. Sooner or later you will start losing muscle if you don’t reach your desired rep range. If you want to put on that size start, then start doing some cardio.

5) Too Much Cardio
Ladies, this is where many of you slip up. You don’t want to put on those couple of extra pounds so you stick to your contest prep cardio program. Your body cannot make improvements in muscle size and shape if you are expending too much energy with cardio. Most people (guys and gals) should stick to a moderate cardio program like 3-4 low intensity 20-30 minute sessions a week. This will keep both your metabolism humming and your appetite up and, most importantly you will be working the heart, which is the most important muscle of all.

6) Too Much Machine Use
Too many trainers rely too heavily on machine use in their workout programs. With all the new fancy machines out now, who can blame them? They are comfortable, smooth and easy to use. But I have the motto “nothing in weight lifting is easy”. These machines do have benefits, when used properly and are great to supplement your program (I like to use them at the end of the workout, if I use them at all) but nothing works better than free weight basics. Free weight basics, with barbells and dumbbells, like squats, deadlifts, rows, bench etc., should be the bread and butter of all of your workouts off season and pre-contest. They recruit the most muscle fiber use which will lead to maximum growth and improvement. Only after you have exhausted maximum energy with the free weight basics, should you think about using machines or cables. Remember, the harder you work, the better the results and nothing is harder than free weights.

7) Not Enough Rest/ Recovery Time
In the off-season, your major goal is to put on lean muscle mass. Many novice trainers don’t realize that you do all your growing outside the gym. Even some experienced lifters find it hard to stay away from the gym in the off season. They do everything right: eat clean, workout out hard, but forget to give their body’s enough rest and recovery time between workouts so gains are negligible. You break down the muscle tissue in the gym, given that you fuel your body with nutritious food. The final piece of the puzzle is time. You need to give your body time to recover. Without adequate time to recover, you will break down already broken down muscle tissue caused by over training. There is a lot of debate over how long a muscle needs to rest/recover from a workout before you should work it out again. I am a big believer in 72 hours, or 3 days of recovery time. If the muscle still seems to be sore, give it another day of rest. The last thing you want to do is to injure yourself.

8) Scale
Worrying about the scale has caused a lot of men to put on fat in the off season. Men love stating how much they weigh, if the number is above 200 lbs. So in their pursuit to put on as much weight as possible, most of these ego driven males end up putting on a substantial amount of body fat. Your body cannot continue to add pounds of lean muscle mass each week, so if your weight continues to increase every week, you are probably putting on too much body fat. I tell my clients to focus on what they look like, not on what the scale says.

Women are the complete opposite once they see their weight go up; they either stop eating as much or do a lot of cardio. This shift is driven by the pursuit to keep in contest shape. However, this practice will make it extremely difficult to make improvements.

9) Lack of a Goal
This issue is for my competing athletes and starts immediately after your contest is over. You should talk to the judges about your presentation to help you understand where you can improve and what your strong points are. Then, in the next week or so, sit down with your personal trainer and discuss how you are going to approach the off season and make the improvements to your physique. I see many competitors, pros and amateurs alike, who show up every year looking the same. These individuals don’t improve and also don’t win. Judges take notice of competitors who improve on weak points and they will reward you with a higher placing. So in the beginning of the off season, make some short and long term goals for yourself; this will help keep you focused on the improvements that you need to make between competitions.

10) Skipping Meals:
This is a common mistake made by the hard gainers. They are not hungry so they either push back the meal by an hour, or worse, just skip it all together. This is a big mistake. Your body needs protein every 2.5-3 hours so your muscles can have a steady stream of available amino acids. You need to keep your body in a positive nitrogen balance. When your body doesn’t have enough amino acids, it goes to your muscles to find them. Your body will begin to eat away at your hard-earned muscle for fuel, a result you must avoid. This is referred to as a catabolic state (i.e., muscle wasting). You want to be in a positive nitrogen balance as much as possible, which is referred to as the anabolic state (i.e.,muscle gaining). If you can’t stomach a full meal, then try to suck down a whey shake. This will give you enough amino acids until you eat your next meal.

The off-season is a time to make improvements to your physique. Use this time as productively as possible by avoiding any of the mistakes discussed above. Wasted time is wasted growth so if you find yourself falling into any of these pitfalls, then make a quick correction in your diet and/or workout programs. If you can do this, you will be well on your way to adding that desired inch to your physique.

Breakfast

1. You’ll burn more calories. People who regularly skip breakfast burn an average of 150 fewer calories a day than regular breakfast eaters, according to scientists at the Mayo Clinic for Medical Education and Research. So you can shovel snow for 15 minutes, do water aerobics for 30 minutes, or take the easy option and grab some breakfast.

2. You’ll catch fewer colds. Researchers at Cardiff University showed that people who regularly ate breakfast were less likely to suffer colds, flu and other respiratory tract illnesses than daily breakfast dodgers were. Presumably this is because breakfast boosts your immune system, not because it coats you in a Ready Brek-style germ-proof shield.

3. You’ll be less depressed. Regular breakfast eaters are less likely to be emotionally distressed, depressed and to die by suicide, according to a study by the University of Bristol. Lack of serotonin will cause you to feel tired, unable to concentrate and irritable. If you’ve ever wondered why your workmates are always keen to make you breakfast, this could be it.

4. Your breath will be better. Breakfast dodgers are more likely to scare colleagues and loved ones with their halitosis until lunchtime, compared to breakfast eaters, who should lose it after that first meal. Unless you eat garlic bread or raw onions for breakfast, that is.

5. You’ll live longer. Forget marketing-spun anti-ageing products, fad low-calorie diets and mythical fountains of youth, the truth is unnervingly simple – people who reach the age of 100 consume breakfast more regularly than those who don’t make a century, according to research by the Stress Institute.

6. Your cholesterol will be lower. Frequent breakfast avoidance could lead to higher cholesterol, say researchers in Nottingham. This obviously depends on your choice of morning grub – oats are a good bet because they’re rich in soluble fiber, but a fry-up oozing saturated fat is not.

7. You won’t crave junk food. Breakfast eaters are less likely to suffer a mid-morning energy slump and reach for a high-calorie, low-nutrient snack than those who shun breakfast. The obvious exception being if you’ve had a burger for breakfast because (a) it’s unlikely to sustain you for long and (b) you’ve clearly already craved junk food.

8. You’ll reduce your risk of diabetes. Breakfasters are half as likely to have a blood-sugar problem, which increases your risk of suffering from diabetes, according to a study by the Harvard Medical School. Probably best not to start your day with a sugary cereal or chocolate bar, though.

9. You’ll get more nutrients. Breakfast gives you vitamins, minerals and fiber, which can be difficult to get in sufficient quantities if you only have two meals a day. Need more convincing? Binge drinkers are more likely to be vitamin-deficient, and more than four pints in a session counts as a binge. Thought that would do the trick.

10. You’ll be smarter. Breakfast eaters think and perform better at work than breakfast skippers. A study in the Journal of Psychiatric Research linked having breakfast to academic performance and several studies has shown it improves memory. If only they’d told us that ten years ago… or maybe they did and we just forgot.

BULLET PROOF - MusclePharm

Build your body while you DREAM.

Everyone knows you don't grow in the gym. Your workout stimulates the adaptive process.

The harder you train, the bigger, stronger, faster you become-but you need proper nutrition and the correct internal physiologic environment. Sleep is the key component to muscle growth. By maximizing the body's natural "anabolic window" through enhancing, restful sleep, you progress forward. You can't achieve those lofty fitness goals without sleep. BULLET PROOF™ is formulated to support Growth Hormone and Testosterone production, promote recovery and repair, and create new muscle growth.* At the same time, it helps prevent muscle breakdown, and maximizes these processes during the body's most anabolic window...during deep, nourishing sleep.

NIGHT GROWTH MATRIX

With three grams of leucine per serving, it's the perfect amount of one of the essential amino acid powerhouses to help induce muscle growth. Leucine not only has the capacity to stimulate muscle protein synthesis, it has been suggested to slow muscle damage after intense training by increasing the synthesis of muscle proteins.

MUSCLE RECOVERY MATRIX:

L-Glutamine, Beta Alanine, Citrulline Malate and Gingerols 20% - Banded together, these key recovery, immune-bolstering, anti-catabolic and repair agents nourish the body at the cellular level. The Muscle Recovery Matrix strengthens the immune system, protects against potentially catabolic effects of hard training and replenishes energy systems for ongoing high-intensity training. Gingerols—Mother Nature's "anti-inflammatory"—enhances the repair and recovery properties of this engineered blend of performance-supporting nutrients.

ESSENTIAL AMINO ACIDS:

Amino acids are critical to preventing catabolism and spurring new muscle growth. 

Source

Tribulus Terrestris

Q. What is Tribulus Terrestris?

A. Tribulus Terrestris has been the secret weapon Bulgaria. It 
has been used extensively and with apparent great 
effectiveness by Bulgarian strength athletes. 

Tribulus Terrestris is the closest and strongest all natural 
herbal alternative to synthetic anabolic hormones. This 
non-hormonal supplement is proven to increase testosterone 
levels in humans.

Q. What does Tribulus Terrestris do?

A. Tribulus Terrestris causes your body to release luteinizing 
hormone, which in turn then signals your testicles to 
naturally produce more testosterone. But Tribestan also 
prevents your body from recognizing that is producing high 
levels of testosterone, so your body will not try to then lower 
it luteinizing hormone levels. So your testosterone level 
stays high.

Since testosterone promotes protein synthesis and positive
nitrogen balance, the benefits for the athlete are muscle cell 
growth and increased body strength, as well as faster 
recuperation and recovery from muscular stress. This 
together with its diuretic effect promotes the lean, hard 
muscular look. Other additional benefits are increased 
immunity, lowered cholesterol levels, increased self 
confidence, improved workout attitude and better mood 
in general.

Q. Is Tribulus Terrestris safe?

A. Yes! Used as directed Tribestan is completely non-toxic, 
safe and very effective.

Q. Are there any side effects from taking Tribulus Terrestris?

Tribulus Terrestris is a completely natural product with no 
contradictions, no toxicity and no side effects. Taken as
directed you’ll experience no negative side effects.  You will 
notice an improved feeling of well being, more energy, 
healthier sex drive, better appetite, lower body fat levels, 
and improved athletic performance. When training with 
weights you will increase strength and lean muscle mass 
as well as increase your desire to train.

Q. Should people that take steroids or prohormones use 
Tribulus Terrestris?

A. When taking external sources of testosterone, your body 
can decrease it's own natural testosterone production. 
Tribulus Terrestris keep your own bodies testosterone 
level high.

Also Tribulus Terrestris can help someone trying to get off 
steroids by jump-starting the bodies natural testosterone 
production back to normal levels, thus eliminating the 
usual losses in mass and strength.

Q. How should Tribulus Terrestris be taken?

A. A typical cycle is 8 weeks long followed by 2 weeks 
off. People under 200 lbs take 1 tablet every 8 hours
(3 times a day, durring meals), and people over 
200 lbs take 2 tablets every 8 hours (3 times a day, 
durring meals).

Q. Should Tribulus Terrestris be taken on days you 
don’t train?

A. Yes! Just follow the same time-dose schedule. It is 
very important to take Tribulus Terrestris and other 
supplements on your non-workout days as these are 
critical recovery days where your body will utilize the 
hormones and nutrients for muscle growth and repair.

Q. Can Tribulus Terrestris be taken with Creatine and 
Protein?

Yes and we highly recommend it. These are completely 
different supplements that work on completely different 
pathways. They will not interfere with one another and 
only act to complement each supplement’s effect.

Example: Tribulus Terrestris for increasing testosterone. 
Creatine for buffering ATP and increasing cell volume. 
Protein for higher nitrogen levels and increased protein 
synthesis.

Q. Can Tribulus Terrestris cause "Gyno" or "bitch-tits"?

A. Gynecomastia is caused by excessive estrogen in the 
body of males. Tribulus Terrestris does not cause 
excessive estrogen, in fact it will normalize estrogen 
levels in your body, including bringing it down if it was 
too high.

Q. Is Tribulus Terrestris safe for women?

A. Yes! Tribulus Terrestris will increase Testosterone levels 
in women, but not enough to cause masculinizing effects. 
Tribulus Terrestris  is perfect for women looking to build 
muscle and lose fat.

Note: Women taking Tribulus Terrestris need to stop taking
it 5 days before thier period and resume after. Tribulus 
Terrestris can increase follicle stimulating hormone (FSH) 
in women. (FSH levels do not increase in men taking 
Tribulus Terrestris).

Q. Will Tribulus Terrestris show up on a drug test?

A. Tribulus Terrestris increases your bodies own natural 
testosterone production, it is not an outside source of 
Testosterone that will show up on a drug test.

SUMMERY

No other product on the market today possesses all body 
shaping, performance and health benefits Tribulus terrestris
Tribulus Terrestris isn't on any Food & Drug Administration 
"list" of controlled or illegal substances. Tribulus Terrestris
has passed all the drug tests on every competitive level.
Because of its safety and desirable benefits, this is great 
dietary supplement for every level of physical activity. 
Tribulus Terrestris has been used with significant results 
by top professional athletes as well as recreational sport 
participants. 

Now you can raise the levels of your anabolic hormones 
safely with Tribulus Terrestris. Add the zest and strength 
to your workout, recover faster, improve your sex life, 
stamina and sense of well being. 

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