10 TIPS for Those wanting to Gain MUSCLE MASS
There are many other things that you can do to help you build mass, BUT these 10 things are the bare essentials. In other words, they are absolutely necessary for a successful program.
1. Weight Train
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips. For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That’s it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth. For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance
2. Eat More Calories
The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.
Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.
3. Eat More Protein
Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat. Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth. To build muscle, you should try to get at least 1g of protein per pound of bodyweight. Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.
4. Eat More Often
To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body. To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients. I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel. If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.
5. Eat More Fat
If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work. Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn’t know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels. However, you don’t want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems.
Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs). EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA’s, I recommend supplementing your diet with either UDO.s perfect oil blend (which combines omega- and omega-6), or FlaxSeed oil.
6. Drink More Water
To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated. Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.
7. Take a Multi-Vitamin
There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements. Multi-Vitamins and Antioxidants. If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.
Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don’t even know what a "balanced" diet is. Balanced with what? Experts will continue to spout, "eat a balanced diet," while Americans feast on nutrition less fast food and sugar. Second, not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting exercise. Food today is, for the most part, nutrition less - almost totally void of the body strengthening vitamins and minerals it contained one hundred years earlier. Instead, we now ingest over-processed, fibreless meals, and under-ripened vegetables grown in barren, over-farmed soil, laden with pesticides. How healthy can that be? If you want to ignore the facts and continue on about "balanced diets," fine. It’s your decision. But I, for one, eat a balanced diet, and I still take a multi-vitamin supplements. Many multi-vitamin manufacturers try to put "everything" in their product, but it’s not necessary. At minimum, your multi-vitamin should contain the USRDA (recommended daily allowance) of vitamins A, B-complex, C, D, E, K and the minerals calcium, magnesium, zinc, iodine, selenium, and possibly iron (for women). Men should find a multi-vitamin without iron. You typically get more than enough iron from your food. Extra iron is needed only for menstruating women. It should also contain other essential nutrients like biotin, chromium, copper, manganese, molybdenum and pantothenic acid. There are some vitamins and minerals that are best taken separately. Vitamin E, vitamin C, folic acid and calcium are best taken at higher dosages. Many proponents of multi-vitamins cite that taking that many vitamins and vitamins together causes negative
interactions because they compete with each other for absorption. For example: magnesium, zinc, and calcium compete for absorption; copper and zinc also compete for absorption. But think about this for a minute. This is no different than eating different foods at the same time, as most people do. The vitamins and minerals in the foods compete also. Competition is expected and the body is designed to handle that.
8. Take Antioxidants
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves
9. Rest More Often
Rest is the most overlooked "skinny-guy secret". If you don’t rest, you won’t grow. Simple as that. Your body does not build muscle in the gym, it builds muscle while resting! The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.
10. Be Consistent
O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY. You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it’s all worthless. Over the past 3 years, I’ve talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story: Day in and day out, they followed their pre-determined plan, consistently, without fail. You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?
Visit Muscle4Mass.com for more tips!
Monday, December 11, 2006
The Ultimate Fitness and Fat Burning Plan
Hi,
The next topic I would like to discuss in the in this series of training newslettersis the topic of Chiropractic care and Swedish (deep tissue) massage.
.............................Get a Chiropractic Adjustment.............................
Every chiropractor uses slightly different techniques. If you have never gotten a chiropracticadjustment, you need one especially if you weight train. Because of the bodybuildinglifestyle or lifestyles in general, our spines get misaligned. Realigning the spine allowsenergy to flow throughout the entire body. I personally see a chiropractor every two weeks.Even if you have no back pain, go to a chiropractor and get an adjustment. The adjustmentsare painless and you will feel absolutely energized after an adjustment.
..............................Swedish (deep tissue) massage..............................
Deep tissue massage will help you recuperate from your training at a rather fast rate. Deep-tissue massage releases and stretches the fasciae (connective tissuesbetween the muscles and the bone) and dramatically improves posture, balance, andintegrates your entire body. Deep-tissues massage will also help you in gainingmuscle tone fast.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitnessplan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I willsend you the Muscle Conditioning Book absolutely free with some othergoodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**
This Blog is protected by copyright, 2006, Urban Publishing Co. LLC. Inc. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Urban Publishing Co. LLC.
Leon CruzUrban Publishing Co. LLC.P.O. Box 70181Brooklyn New York, 11207-0181718-346-4337 Phone718-346-4337 FAX
leoncruz658@msn.com
http://www.muscle4mass.com
The next topic I would like to discuss in the in this series of training newslettersis the topic of Chiropractic care and Swedish (deep tissue) massage.
.............................Get a Chiropractic Adjustment.............................
Every chiropractor uses slightly different techniques. If you have never gotten a chiropracticadjustment, you need one especially if you weight train. Because of the bodybuildinglifestyle or lifestyles in general, our spines get misaligned. Realigning the spine allowsenergy to flow throughout the entire body. I personally see a chiropractor every two weeks.Even if you have no back pain, go to a chiropractor and get an adjustment. The adjustmentsare painless and you will feel absolutely energized after an adjustment.
..............................Swedish (deep tissue) massage..............................
Deep tissue massage will help you recuperate from your training at a rather fast rate. Deep-tissue massage releases and stretches the fasciae (connective tissuesbetween the muscles and the bone) and dramatically improves posture, balance, andintegrates your entire body. Deep-tissues massage will also help you in gainingmuscle tone fast.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitnessplan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I willsend you the Muscle Conditioning Book absolutely free with some othergoodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**
This Blog is protected by copyright, 2006, Urban Publishing Co. LLC. Inc. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Urban Publishing Co. LLC.
Leon CruzUrban Publishing Co. LLC.P.O. Box 70181Brooklyn New York, 11207-0181718-346-4337 Phone718-346-4337 FAX
leoncruz658@msn.com
http://www.muscle4mass.com
Wednesday, November 29, 2006
The Ultimate Fitness and Fat Burning Plan Part 4
Hi,
This is the continuation to the Chelation Therapy.
In technical terms, a "free radical" is an unbalanced molecule with an odd, unpaired electron. This unbalanced molecule tries to balance itself by bombarding other molecules in your body in an effort to capture that other molecules electron. When it "steals" the electron from the other molecule, that molecule then becomes a free radical itself and goes into attack mode on other molecules causing a chain reaction. This chain reaction ultimately results in the degeneration of cells, tissues, organs, and systems within the body.
The human body doesn't have an efficient metabolic function to eliminate heavy metals
and because of this, the body warehouses them in deep tissue places like bones, ligaments and other places such as the large intestine. Over time, metals migrate to other cells and tissues, initiating the stages of degenerative disease through free radical formation. The first signs of toxicity may include fatigue, pain in the muscles and extremities, poor circulation and inability to think clearly. The longer heavy metals are retained, the more devastating the health consequences potentially become.
..................................
For better health, start here!
..................................
The secret to good health is there is no secret. There is no magic pill or potion you
can take to create a better sense of wellness. The road to better health begins with
detoxification but it doesn’t end there. Rome was not built in a day, similarly, you want go from poor health to good health in a day either. What is required is a life style change by following these steps:
1.Detoxify – The logical first step to any program is to get rid of the toxins in your body. There are many good oral chalation formulas you can use. Just visit you local health food store.
2.Intestinal cleanse – If you’re not producing 2 to 3 healthy bowel movements daily, your colon needs help. It’s likely you have too much undigested food stuck in your lower intestine that needs to be removed because your body can’t do it on its own.
3.Eat right – You are what you eat. Eat a balanced diet consisting of whole foods and eliminate processed foods where you can.
4.Proper nutritional support – Eating good food is good, but not good enough! With depleted soils and hormone fed livestock, it is imperative you supplement your diet with good vitamins and minerals.
5.Balance hormones – This is essential to your body’s long term health. Hormone imbalance is a primary cause in sexual dysfunction, infertility and fatigue.
6.Exercise – Exercising will help you shed the extra pounds and increase your energy.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitness plan.
that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
This is the continuation to the Chelation Therapy.
In technical terms, a "free radical" is an unbalanced molecule with an odd, unpaired electron. This unbalanced molecule tries to balance itself by bombarding other molecules in your body in an effort to capture that other molecules electron. When it "steals" the electron from the other molecule, that molecule then becomes a free radical itself and goes into attack mode on other molecules causing a chain reaction. This chain reaction ultimately results in the degeneration of cells, tissues, organs, and systems within the body.
The human body doesn't have an efficient metabolic function to eliminate heavy metals
and because of this, the body warehouses them in deep tissue places like bones, ligaments and other places such as the large intestine. Over time, metals migrate to other cells and tissues, initiating the stages of degenerative disease through free radical formation. The first signs of toxicity may include fatigue, pain in the muscles and extremities, poor circulation and inability to think clearly. The longer heavy metals are retained, the more devastating the health consequences potentially become.
..................................
For better health, start here!
..................................
The secret to good health is there is no secret. There is no magic pill or potion you
can take to create a better sense of wellness. The road to better health begins with
detoxification but it doesn’t end there. Rome was not built in a day, similarly, you want go from poor health to good health in a day either. What is required is a life style change by following these steps:
1.Detoxify – The logical first step to any program is to get rid of the toxins in your body. There are many good oral chalation formulas you can use. Just visit you local health food store.
2.Intestinal cleanse – If you’re not producing 2 to 3 healthy bowel movements daily, your colon needs help. It’s likely you have too much undigested food stuck in your lower intestine that needs to be removed because your body can’t do it on its own.
3.Eat right – You are what you eat. Eat a balanced diet consisting of whole foods and eliminate processed foods where you can.
4.Proper nutritional support – Eating good food is good, but not good enough! With depleted soils and hormone fed livestock, it is imperative you supplement your diet with good vitamins and minerals.
5.Balance hormones – This is essential to your body’s long term health. Hormone imbalance is a primary cause in sexual dysfunction, infertility and fatigue.
6.Exercise – Exercising will help you shed the extra pounds and increase your energy.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitness plan.
that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
Tuesday, November 28, 2006
The Ultimate Fitness and Fat Burning Plan Part 3
Hi,
This is part 3 of the ultimate fitness program. We will now go into...
........................................................
HOW TO PROTECT YOUR LIVER & DOING A HEAVY METAL CLEANSE.
........................................................
One of the most important lessons you can learn from Andrew L. Rubman, ND, is that the liver is probably one of the most important and most taken-for-granted organs in your body. Everyone knows about the brain and the heart for survival. But you can't live without a liver, either. When your liver's not working properly, you may feel sluggish, maybe slow, perhaps bloated, maybe headachy, muscle achy... just not ourself. Ignored for too long, our livers can fail. And in today's pesticide-laden, chemical-driven world, our overworked livers are under virtual siege. This, says Dr. Rubman, is a major health concern.
The liver and gut work hand in hand to vanquish toxins and keep us healthy, explains Dr. Rubman. Liver and digestive function are intrinsically and inevitably linked, because almost everything that enters the body passes through the liver for processing. Among the busy liver's many tasks:
Breaking down toxins and filtering waste products from the blood. Similarly, it is the gut's job to send toxic substances packing out of the body. But sometimes it seems that there are just too many toxins coming at the body from too many directions. Just imagine all the chemicals your body has to process on a daily basis -- antibiotic and hormone residues in meat, mercury and PCBs in fish, additives and dyes in processed foods, fresh paint fumes, harsh cleaning solutions, gasoline fumes when we fill up the tank, odious perfume on the person standing next to you on the bus or train, aspartame from the diet soft drinks you've been drinking, even drugs such as nonsteroidal anti-inflammatory drugs (NSAIDs)
such as ibuprofen and acetaminophen (Tylenol), not to mention the myriad metabolic
earmarked for excretion. Taking just a little bit more of a medication than recommended can result in toxic accumulation in the liver.
What's the best way to go about supporting your liver and digestion to get rid of the many toxins that stand in the way of good health? According to Dr. Rubman, effective strategies include a healthful diet, toxin avoidance and sensible supplementation.
Follow a diet that is composed of at least half unprocessed foods. This means fiber-rich unrefined grains such as brown rice and whole-grain breads, steamed vegetables, ripe fruits, nuts and seeds. Fiber promotes healthful flora in the gut, keeps food moving efficiently through the digestive tract, and binds and transports excess bile out of the system so it is not inappropriately reabsorbed by the liver. When it comes to produce, bucking the current trend; Dr. Rubman believes that it is more important to buy fresh, ripe fruits and vegetables in season rather than organic produce. Environmentally stressed (by viruses, competition from other species, etc.) plants grown "organically" can create produce that is much more toxic than any that are commercially fertilized. Just make sure that the outer covering is intact and not degraded in any way.
Cut back on exposure to toxins. Among other things, this means alcohol, sugary foods,
white flour and other refined carbohydrates (white bread, white rice, pasta, etc.), processed foods and beverages that contain high-fructose corn syrup and trans fats, fried foods, fast foods and excessive consumption of red meat. Because of mercury content, go easy on large ocean fish such as swordfish and tuna, eating them at most twice a week.
As far as drugs go, keep in mind that even common over-the-counter medications can harm the liver when taken in excess. Notably, acetaminophen overdose is the second largest cause of liver transplants in the US. Take on other toxic exposures
one by one. For example, if your tap water is problematic, opt for bottled water instead. (Dr. Rubman's favorite:
Electrolyte-packed Gerolsteiner.) Also be careful what you breathe -- paints, pesticides, gasoline, etc., are also toxins.
..............................
Consider supplements.
..............................
Vitamin B-12. Ask your health-care professional to assess your B-12 level. Many Americans are deficient in this nutrient, which the liver requires for optimal function. If this is the case, Dr. Rubman recommends sublingual B-12 pills, either hydroxycobalamine or methylcobalamine, which equally as effective as and less expensive than B-12 shots. (Avoid cyancobalamine, which is poorly absorbed.)
B-12 should be taken under a doctor's supervision. Dandelion and burdock. These bitter herbs stimulate the release of salivary and gastric juices, says Dr. Rubman. They also help the liver bind and remove toxins, and they promote the production of bile to stimulate digestion. Milk thistle. This botanical contains the chemical flavonoid silymarin, which decreases the liver's retention of toxins as well as LIV 52.
....................................................
DO A HEAVY METAL CLEANSE: Chelation Therapy
There is a way to detoxify your body of heavy metals
....................................................
Heavy metals are in your food, in your water, your air, your place of work and in your home...
you can not escape them. No, we're not talking about a new species of exotic insects. We're referring to toxic heavy metals... particularly lead, mercury, aluminum, cadmium, arsenic, and nickel. From sources such as auto exhaust, industry emissions and pesticides - to prescription medicines, dental fillings, solvents, and household cleaning products - to personal products like cosmetics, deodorant and toothpaste - heavy metals assault our bodies at every turn.
Heavy metal accumulation in humans has been linked to many common health challenges, including cancer, candida, yeast overgrowth, cardiovascular ailments, arthritis, fibromyalgia and chronic fatigue. Many neurological diseases, including depression, multiple sclerosis, Alzheimer's and Parkinson's disease have also been strongly associated with heavy metals. Heavy metal poisoning can even accelerate the aging process because the presence of heavy metals in the body promotes free radical formation.
PART 4 WILL CONTINUE WITH THE HEAVY METAL CLEANSE.
Remember to visit http://www.muscle4mass.com/MuscleCondBook.htm to take advantage
of the Ultimate Exercise Plane "Muscle Conditioning".
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
This is part 3 of the ultimate fitness program. We will now go into...
........................................................
HOW TO PROTECT YOUR LIVER & DOING A HEAVY METAL CLEANSE.
........................................................
One of the most important lessons you can learn from Andrew L. Rubman, ND, is that the liver is probably one of the most important and most taken-for-granted organs in your body. Everyone knows about the brain and the heart for survival. But you can't live without a liver, either. When your liver's not working properly, you may feel sluggish, maybe slow, perhaps bloated, maybe headachy, muscle achy... just not ourself. Ignored for too long, our livers can fail. And in today's pesticide-laden, chemical-driven world, our overworked livers are under virtual siege. This, says Dr. Rubman, is a major health concern.
The liver and gut work hand in hand to vanquish toxins and keep us healthy, explains Dr. Rubman. Liver and digestive function are intrinsically and inevitably linked, because almost everything that enters the body passes through the liver for processing. Among the busy liver's many tasks:
Breaking down toxins and filtering waste products from the blood. Similarly, it is the gut's job to send toxic substances packing out of the body. But sometimes it seems that there are just too many toxins coming at the body from too many directions. Just imagine all the chemicals your body has to process on a daily basis -- antibiotic and hormone residues in meat, mercury and PCBs in fish, additives and dyes in processed foods, fresh paint fumes, harsh cleaning solutions, gasoline fumes when we fill up the tank, odious perfume on the person standing next to you on the bus or train, aspartame from the diet soft drinks you've been drinking, even drugs such as nonsteroidal anti-inflammatory drugs (NSAIDs)
such as ibuprofen and acetaminophen (Tylenol), not to mention the myriad metabolic
earmarked for excretion. Taking just a little bit more of a medication than recommended can result in toxic accumulation in the liver.
What's the best way to go about supporting your liver and digestion to get rid of the many toxins that stand in the way of good health? According to Dr. Rubman, effective strategies include a healthful diet, toxin avoidance and sensible supplementation.
Follow a diet that is composed of at least half unprocessed foods. This means fiber-rich unrefined grains such as brown rice and whole-grain breads, steamed vegetables, ripe fruits, nuts and seeds. Fiber promotes healthful flora in the gut, keeps food moving efficiently through the digestive tract, and binds and transports excess bile out of the system so it is not inappropriately reabsorbed by the liver. When it comes to produce, bucking the current trend; Dr. Rubman believes that it is more important to buy fresh, ripe fruits and vegetables in season rather than organic produce. Environmentally stressed (by viruses, competition from other species, etc.) plants grown "organically" can create produce that is much more toxic than any that are commercially fertilized. Just make sure that the outer covering is intact and not degraded in any way.
Cut back on exposure to toxins. Among other things, this means alcohol, sugary foods,
white flour and other refined carbohydrates (white bread, white rice, pasta, etc.), processed foods and beverages that contain high-fructose corn syrup and trans fats, fried foods, fast foods and excessive consumption of red meat. Because of mercury content, go easy on large ocean fish such as swordfish and tuna, eating them at most twice a week.
As far as drugs go, keep in mind that even common over-the-counter medications can harm the liver when taken in excess. Notably, acetaminophen overdose is the second largest cause of liver transplants in the US. Take on other toxic exposures
one by one. For example, if your tap water is problematic, opt for bottled water instead. (Dr. Rubman's favorite:
Electrolyte-packed Gerolsteiner.) Also be careful what you breathe -- paints, pesticides, gasoline, etc., are also toxins.
..............................
Consider supplements.
..............................
Vitamin B-12. Ask your health-care professional to assess your B-12 level. Many Americans are deficient in this nutrient, which the liver requires for optimal function. If this is the case, Dr. Rubman recommends sublingual B-12 pills, either hydroxycobalamine or methylcobalamine, which equally as effective as and less expensive than B-12 shots. (Avoid cyancobalamine, which is poorly absorbed.)
B-12 should be taken under a doctor's supervision. Dandelion and burdock. These bitter herbs stimulate the release of salivary and gastric juices, says Dr. Rubman. They also help the liver bind and remove toxins, and they promote the production of bile to stimulate digestion. Milk thistle. This botanical contains the chemical flavonoid silymarin, which decreases the liver's retention of toxins as well as LIV 52.
....................................................
DO A HEAVY METAL CLEANSE: Chelation Therapy
There is a way to detoxify your body of heavy metals
....................................................
Heavy metals are in your food, in your water, your air, your place of work and in your home...
you can not escape them. No, we're not talking about a new species of exotic insects. We're referring to toxic heavy metals... particularly lead, mercury, aluminum, cadmium, arsenic, and nickel. From sources such as auto exhaust, industry emissions and pesticides - to prescription medicines, dental fillings, solvents, and household cleaning products - to personal products like cosmetics, deodorant and toothpaste - heavy metals assault our bodies at every turn.
Heavy metal accumulation in humans has been linked to many common health challenges, including cancer, candida, yeast overgrowth, cardiovascular ailments, arthritis, fibromyalgia and chronic fatigue. Many neurological diseases, including depression, multiple sclerosis, Alzheimer's and Parkinson's disease have also been strongly associated with heavy metals. Heavy metal poisoning can even accelerate the aging process because the presence of heavy metals in the body promotes free radical formation.
PART 4 WILL CONTINUE WITH THE HEAVY METAL CLEANSE.
Remember to visit http://www.muscle4mass.com/MuscleCondBook.htm to take advantage
of the Ultimate Exercise Plane "Muscle Conditioning".
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
The Ultimate Fitness and Fat Burning Plan Part 2
The Ultimate Fitness and Fat Burning Plan
Part Two.
Hi,
Your body may be in a acidic state. What is that you may ask? Well,
Many scientific studies have shown that when the body is in an acidic state
you are prone to many diseases and viruses such as common colds, Flues and such. Also, many studies have shown that if your body continues to stay in that state of acidity many major medical problems can occur; medical problems such as contacting many types of cancer.
Diseases and cancer can only survive when the body is in an acidic state, which
means that the body as a whole does not receive enough oxygen. Cancer and disease can't survive when the body is alkalized and filled with life giving oxygen.
One of the scientists that pioneered this discovery was Dr. Morter. Dr. Morter
discovered the powerful truth that when your body pH is acidic, disease such
as cancer, diabetes, and MS thrives. He also discovered that when a body's
pH is alkaline, disease such as cancer, cannot exist. Amazing!!
One of the ways to check or test your condition of health or propensity
for disease is to check your body's pH levels. You can do a Google
search on Jay Rob's company and purchase these little pH testing strips,
which he sells at his website.
Remember that it takes many years to develop most diseases. By checking
you pH levels on a regular basis you are never allowing your body a
long enough time to develop any disease.
As athletes who are in constant training like bodybuilders, fitness enthusiasts
who are getting into shape, martial artists and wrestlers, the body is in constant stress. Stress along with a high protein diet, which many weight training athletes must use, cause the body to go into an acidic state.
Here is something I use and recommend along with testing your pH levels. To get your
levels to become alkalized and filled with oxygen try this drink tonic. Purchase a
rubber made quart container. Fill the quart half way with spring water and the other half with cranberry juice. Next, make sure to purchase some Kombocha extract from www.Kombochagold.com. Kombocha has been used to enhance the following:
1) Stimulates the immune system
2) Balances the body's pH levels
3) Replenishes essential nutrients
4) Detoxifies the body without harsh side effects
5) Boosts the metabolic process
These benefits are all a plus and should be added to the drink above. Once the tonic is made Drink it all for that day. Make another fresh batch the next day and do the same.You can also add some Aloe Vera Juice to the tonic.
Remember to visit http://www.muscle4mass.com/MuscleCondBook.htm to take advantage
of the Ultimate Exercise Plane "Muscle Conditioning".
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
Part Two.
Hi,
Your body may be in a acidic state. What is that you may ask? Well,
Many scientific studies have shown that when the body is in an acidic state
you are prone to many diseases and viruses such as common colds, Flues and such. Also, many studies have shown that if your body continues to stay in that state of acidity many major medical problems can occur; medical problems such as contacting many types of cancer.
Diseases and cancer can only survive when the body is in an acidic state, which
means that the body as a whole does not receive enough oxygen. Cancer and disease can't survive when the body is alkalized and filled with life giving oxygen.
One of the scientists that pioneered this discovery was Dr. Morter. Dr. Morter
discovered the powerful truth that when your body pH is acidic, disease such
as cancer, diabetes, and MS thrives. He also discovered that when a body's
pH is alkaline, disease such as cancer, cannot exist. Amazing!!
One of the ways to check or test your condition of health or propensity
for disease is to check your body's pH levels. You can do a Google
search on Jay Rob's company and purchase these little pH testing strips,
which he sells at his website.
Remember that it takes many years to develop most diseases. By checking
you pH levels on a regular basis you are never allowing your body a
long enough time to develop any disease.
As athletes who are in constant training like bodybuilders, fitness enthusiasts
who are getting into shape, martial artists and wrestlers, the body is in constant stress. Stress along with a high protein diet, which many weight training athletes must use, cause the body to go into an acidic state.
Here is something I use and recommend along with testing your pH levels. To get your
levels to become alkalized and filled with oxygen try this drink tonic. Purchase a
rubber made quart container. Fill the quart half way with spring water and the other half with cranberry juice. Next, make sure to purchase some Kombocha extract from www.Kombochagold.com. Kombocha has been used to enhance the following:
1) Stimulates the immune system
2) Balances the body's pH levels
3) Replenishes essential nutrients
4) Detoxifies the body without harsh side effects
5) Boosts the metabolic process
These benefits are all a plus and should be added to the drink above. Once the tonic is made Drink it all for that day. Make another fresh batch the next day and do the same.You can also add some Aloe Vera Juice to the tonic.
Remember to visit http://www.muscle4mass.com/MuscleCondBook.htm to take advantage
of the Ultimate Exercise Plane "Muscle Conditioning".
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information
go to: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
The Ultimate Fitness and Fat Burning Plan
Hi,
There are many great fitness and training programs out there, but I would like to touch uponwhat makes an Ultimate Fitness program. The advise I am going to share with you here is information that I have not seen in any of the fitness programs being touted today. In this e-newsletter I will give you information that I give to many of my personal training clients.
To begin with, let's say you have decided to get into incredible shape both inside and out. You want to lower your fat levels to the single digits and be internally in great shape as well. To Start your program we must do what is called a Colon Cleanse. Right now as we speak thereis an excellent chance that you have between three to possibly ten pounds of undigested fecalmatter in your colon. When the late John Wayne passed away, his autopsy revealed over 37 lbs of impacted fecal matter in his intestines. Just the thought of all that poisoning should convince you to start off with a digestive track tune-up. This waste matter is highly toxic, suppressing your immune system, potentially causing gas, bloating and constipation, dramatically reducing the assimilation of nutrients, and slowing down your metabolism. One of the ways to clean your colon is to:
1) Get a colonic done. Preferably 15 of them within a 30 day time period. Getting a series of fifteen colonics over a thirty day period will help in cleaning and detoxifying your body. You will be able to assimilate and absorb all of those important nutrients that you will need in building lean muscle tissue and burn off fat. The other wonderful results you will get are high energy levels that will sky rocket; depression, stress, anxiety and fatigue are usuallydramatically reduced or eliminated. Food cravings are reduced or vanish completely.
2) The next choice for cleaning your colon, if you feel uncomfortable getting a colon cleanse,is by using a unique fiber supplement. Combine psyllium seed powder, psyllium husks and apple fiber to cleanse the bowel... trace minerals to eliminate heavy metals and... high potency acidophilus to create healthy intestinal flora and tone the intestinal tract. This cleansingprogram alone should make you feel like a new person. Many health food stores carry these items.You can also do a Google search for these items.
Stay tune for part 2 of The Ultimate Fitness and Fat Burning Plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information go to: http://www.muscle4mass.com/MuscleCondBook.htm
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**
This Blog is protected by copyright, 2006, Urban Publishing Co. LLC. Inc. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Urban Publishing Co. LLC.
Leon Cruz,
Urban Publishing Co. LLC.,
P.O. Box 70181 Brooklyn New York,
11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
There are many great fitness and training programs out there, but I would like to touch uponwhat makes an Ultimate Fitness program. The advise I am going to share with you here is information that I have not seen in any of the fitness programs being touted today. In this e-newsletter I will give you information that I give to many of my personal training clients.
To begin with, let's say you have decided to get into incredible shape both inside and out. You want to lower your fat levels to the single digits and be internally in great shape as well. To Start your program we must do what is called a Colon Cleanse. Right now as we speak thereis an excellent chance that you have between three to possibly ten pounds of undigested fecalmatter in your colon. When the late John Wayne passed away, his autopsy revealed over 37 lbs of impacted fecal matter in his intestines. Just the thought of all that poisoning should convince you to start off with a digestive track tune-up. This waste matter is highly toxic, suppressing your immune system, potentially causing gas, bloating and constipation, dramatically reducing the assimilation of nutrients, and slowing down your metabolism. One of the ways to clean your colon is to:
1) Get a colonic done. Preferably 15 of them within a 30 day time period. Getting a series of fifteen colonics over a thirty day period will help in cleaning and detoxifying your body. You will be able to assimilate and absorb all of those important nutrients that you will need in building lean muscle tissue and burn off fat. The other wonderful results you will get are high energy levels that will sky rocket; depression, stress, anxiety and fatigue are usuallydramatically reduced or eliminated. Food cravings are reduced or vanish completely.
2) The next choice for cleaning your colon, if you feel uncomfortable getting a colon cleanse,is by using a unique fiber supplement. Combine psyllium seed powder, psyllium husks and apple fiber to cleanse the bowel... trace minerals to eliminate heavy metals and... high potency acidophilus to create healthy intestinal flora and tone the intestinal tract. This cleansingprogram alone should make you feel like a new person. Many health food stores carry these items.You can also do a Google search for these items.
Stay tune for part 2 of The Ultimate Fitness and Fat Burning Plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you want to take advantage of the Ultimate fitness plan to use with this information go to: http://www.muscle4mass.com/MuscleCondBook.htm
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this Blog are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.**
This Blog is protected by copyright, 2006, Urban Publishing Co. LLC. Inc. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of Urban Publishing Co. LLC.
Leon Cruz,
Urban Publishing Co. LLC.,
P.O. Box 70181 Brooklyn New York,
11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
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