The Silver Bot

Congrats — you’re already a P90X workout user! Still want to remove that extra weight speedily? You’ve gotten off to a solid start, although there are other things to take into consideration which will allow you to drop that additional weight and get fit sooner than you’d imagine. Dieting involves you changing your diet. Start looking at the critiques of P90x and you’ll soon discover that you need high energy levels to successfully manage this exercise routine. You need foods designed to help you to do this. Choose bananas — they have high levels of carbs, which are simple for your body to break down. Additionally, they’re rich in potassium, which your body requires for the P90X exercises. Heighten your health by snacking foods like oatmeal, yoghurt and nuts. These will all help to raise your Vitamin B and protein levels.

Change the way you shop. A “diet” name doesn’t make it the right option. Check the nutrition information of each purchase for facts such as sugars and calorie count. Are your purchases as good for your body as you initially thought?

Reviews of the P90X speak highly of its range of exercises and movements which make up the program. Nevertheless, to balance your exercise regime you can also do lots of other exercises. Learning yoga will make muscles more flexible, and weight training will strengthen your arms and legs. You could also take part in a new sports game to work off those additional calories.

Becoming slimmer and using the P90X workout calls for mental effort as well as physical exertion. Do not give into temptation and stop, or start and stop your dieting. You can improve your whole life just by persisting and make it lasting. Listen to the reviews and stay positive by taking tons of snaps, remembering all the milestones and watching your progress. You’ll be able to see every separate victory and recall what it’s all for.

So there you have just a few hints and ideas on how to drop a dress size and make the P90X work for you. You can discover all this information and more by visiting the P90X website and checking out all the reviews. You can also meet other customers and form support groups, supporting your new friends as you all try to achieve those goals.

You might be surprised to know that deep breathing will help rid your body of toxins. I’m talking about a breathing technique in which you fill your lungs with nourishing air. Diaphragmic breathing will naturally facilitate the body’s detoxification processes?

Breathing air is something we do every day all day long. Unfortunately the oxygen we breathe is often impure in many places, so be mindful of this. You don’t want to perform a deep breath technique waiting on the corner of a bustling street looking for the bus. Ideally you should do your oxygenation exercise at home, indoors or outdoors if you live in a place where the air is fresh and clean.

Start by standing straight and tall, take in a deep, soothing breath, filling up the lungs and stomach until you think it could erupt. Hold in the breath for as long as you’re able (never, ever force it), and then slowly exhale the breath out through the mouth. Do a total of 5 to 10 inhalations and exhalations in this same way.

Over time, you can change this breathing technique by bringing the arms above your head during the inhale, then softly lowering your arms during the exhale.

Oxygenating your body forces oxygen into the circulatory system, which carries it to the cells, tissues and organs of your body to nutrify and detox them of toxic material. Elevated levels oxygen in your system improves the blood flow and movement of the lymph fluid throughout our lymphatic system. Both of these circulatory systems are crucial to our body’s detox abilities.

Here’s a very good site about how to detox your body.

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

To supplement or not to supplement - that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?

Lets have a look at the basics.

There are various reasons why athletes may be interested in supplementation.

 Concern about getting adequate nutrients from our food supply.

 Suspicion of pharmaceuticals.

 Belief that diet alone will not achieve optimal nutrition

Supplements include the following:

 Vitamins
 Minerals
 Amino Acids
 Herbs

The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.

They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.

Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.

Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”

Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.

They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”

The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.

If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…

MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.

The bottom line on weight gain supplements

 Before taking a supplement try to make modifications to your diet that might achieve the same goals.

 Only choose products that show the amount of active ingredients on the label that are required.

 Be aware that “natural” does not mean ’safe’

 Some herbal supplements may have unpleasant side effects.

Listed below are some popular bodybuilding supplements available on the market today:

Creatine monohydrate

Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.

Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it’s used the more muscle that may be grown.

Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.

Whey Protein isolate

The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.

Dosage: 20gms - 100gms a day.

Tibulus Terrestris

Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.

Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.

Dosage as per bottle.

Glutamine

Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.

Dosage: 5grams to 15 grams per day.

So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

Gary is the author of several ebooks, including “Maximum Weight Loss in Ten Weeks” - the complete ebook and time-saving solution for burning away unwanted fat, and “Maximum Weight Gain in Ten Weeks” - easy-to-use and follow techniques that serve as a guide to muscle growth without having to “live in the gym”.

Visit Gary’s website at www.maximumfitness.com/

Serious is reaching epidemic proportions and frequently results in a premature death or a life threatening medical problem like type two diabetes. Regardless of how much you wish to eliminate those surplus pounds, it is going to take some work. To begin with, you need to find out how to lose the excess pounds. Nobody wants to diet indefinitely, although it took months or even years to put the weight on originally. When you’re following a weight reduction program, you want results straightaway, not later. And what is even worse, some solutions may lead to other serious medical complaints. So it’s important to educate yourself on all the plans around before you make up your mind.

For more tips, you are advised to inspect our incredible web site for how to lose weight fast facts…

Even though bypass surgery is routine at present, now and again it can have some very unpleasant as well as severe side-effects. Fluid retention, sickness, and regular vomiting due to stomal stenosis are everyday side effects, particularly if you overeat. Many people who choose surgery in addition get food intolerance, diarrhea and the cold intolerance. It is plain to see the reasons why this high-risk operation is not for everybody. Fat-burners provide a less hazardous solution if you need to drop body fat fast. These supplements copy the effect of exercising on the human body by creating heat, tricking your body into metabolizing excess fatty tissue. A variety of ingredientse.g. caffeine and synephrine are employed in fat-burners. Liquid fat-burners are normally almost identical to those in capsule form except that they are in a liquid format. This means the ingredients are digested almost instantaneously and will start to eradicate fatty tissue pretty much at once. Whether you select a gastric bypass or intend to diet, it’s important to meet the nutrients essential to your body. Cutting back on calories obviously means cutting the variety of nutrients available. Therefore, always remember to stay hydrated and take an appropriate multi-vitamin when you are trying to get rid of your superfluous weight. If you would like to speed up the process further, commit to an exercise routine which combines aerobic training in addition to strength routines.

We all wish there was a miracle cure that will let us get rid of weight instantly. It is important to take care of your body while you’re slimming. To sum up, you must follow a healthy eating plan, workout regularly and use a good supplement to maximize your prospects of getting to your recommended BMI…

The time of year is here where people in my part of the world break out the big garden equipment and sprinkler systems and get to planting their food for the winter. Only a few months each year is what we get to grow stuff.

I thought it would be appropriate to share some vital links for the summer months and into the fall. Here they area:

Cultivators

Do you really know what kind of tiller to get? Each choice totally depends on your style, strength, type of soil and more. A lot of stores carry rototillers, but you can almost always find one online for less. You can get some of the best deals I found out there on a rototiller from the Rototiller Store. After browsing around for a couple minutes, I purchased my tiller in no time. It takes two seconds to stop by the site. You can totally see all the best prices and cultivators on the web in one place. They have the best deals around and great prices all in one spot.

eFusjon

I promise I’m going somewhere with this roundup. Well, I found this awesome opportunity for diversifying my income and having the energy to work hard in the garden with my rototiller. What an exhilerating experience I had when I actually tried this drink. You seriously need to try it before you buy it…it’s amazing. Lol, you won’t believe how long this energy drink will last you. A long time! The energy drink by efusjon only has 40 or 60 calories. You need to go check out the information found at the efusjon ‘a’ team’s website: startup4less.com. You can start up for less there. Time to start making more money - you might be rich already, but the product is great and the opportunity is even better. Check it out now. Review it!

Splitting Logs

I hope you properly stored your log splitter this year. Storing your splitter in a secure, dry area is ideal. Cleaning is good maintenance protocol. Browse through the site linked above for more information on log splitters. You might need to get a new log splitter this year if yours is over 5 or 10 years old. Find the best ones at the site listed above. Very useful intel for your next wood split purchase.

Check it! Those were my choices for the week.

Bodybuilding enthusiasts and athletes looking to gain an inside competitive advantage constantly battle with the temptation to take steroids or not. Deciding to body build naturally is much better than taking the steroid route. There are a number of good reasons to support this statement.

First off, have you ever seen what happens to a bodybuilder when they go off muscle enhancing anabolic steroids? Two words that muscle building enthusiasts never want to hear, atrophy (get small), and strength lose. The fact is a steroid induced bodybuilder should not stay on steroids day in and day out for years on end. It is suggested to cycle your administration, say, 6-10 weeks at a time, and then go off for an extended period of time before starting again. Weeks following going off tend to equal muscle atrophy, decreased strength, and even depression.

Natural bodybuilding may not elicit that huge, rapid spike in muscle growth in a super short time, but illustrate a long term, stable growth curve. It may take longer to develop muscle strength and size, but when you have it, you have it as long as you keep training at an intense level. However, as witnessed many times by former steroid users, a rapid shrink in size and strength occur to levels sometimes below the natural bodybuilders production. How much fun is that?

Take, for instance, a professional baseball player who administers generous amounts of steroids one year and hits 58 home runs, but is only able to hit 16 during his next, steroid free season.

Since we all want instant results, steroids may be attractive, but the medical side effects don’t quite seem worth it.

Is adding ten pounds of muscle more important than increasing heart disease risk, cancer risk, or manipulating your natural hormonal balance? This question is only for you to answer, not me. In my opinion, the risks far outweigh the benefits which are only visible when you are taking steroids. Size and strength quickly decrease after ceasing steroid use.

Steroid users seem to have a greater risk of injury from the muscle tissue growing faster than the, trying to adapt, connective tissue. The workloads are more aggressive, more frequent, and with faster muscle building recovery times. Once again, do you want the injury prone “quick fix,” or the slow, but steady wins the race approach? Just remember, the natural bodybuilder will probably show better results compared to the steroid user who has not used steroids in years. Are all the health risks worth it?

Anabolic steroids are illegal if not administered by a physician. I known people who have died, and even been thrown in jail for using, and selling anabolic steroids. It just doesn’t seem worth it to me.

There can also be a sense of addiction for the non-natural
bodybuilders. The performance enhancing, drug user gets a very good feeling when their bodies are pumped up and buff. However, the opposite happens when they stop the steroids, and the muscle shrinking process begins. Imagine the feeling these athletes get. Their body image quickly erodes, and thoughts of the next muscle producing cycle are rolling around in their heads.

Aside from the health, and legal risks, it also costs quite a bit of money to take muscle enhancing drugs.

Hopefully, I convinced you to not take the performance enhancing pathway, but to use your resources, and energy into training smarter. If you are a natural bodybuilder, and want an advantage, you must train in an intelligent manner. That means providing the proper intensity of muscle producing stimulus, followed by adequate rest. The natural bodybuilder must pay extra close attention to sound training practices, in order to continue that gradual, continuous climb up the muscle development ladder.

Just remember to be patient and think long term results, not quick, short term, hi-risk muscular development. If you make a chart listing all the positives versus the negatives when it comes to natural bodybuilding versus steroid induced training, the natural bodybuilding positives far outweigh the drug induced positives. Therefore, in my eyes, natural bodybuilding is a much better training system than anabolic induced bodybuilding.

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Jim O’Connor- Exercise Physiologist

Copyright (c) - Wellness WORD, LLC

9461 Charleville Blvd. #312

Beverly Hills, CA 90212

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Jim O’Connor, a Beverly Hills Exercise Physiologist, and former
competitive bodybuilder, is passionate about promoting natural
bodybuilding. He actively teaches bodybuilders how get
steroid like results through his website
Natural Bodybuilding Info.