The Ultimate Fitness and Fat Burning Plan
Part Eight.
A Crash course on Fat Burners #2.
Hi, we will continue with our lesson on Fat burning supplements.
...........
Cordyceps
...........
Cordyceps sinesis is another compound which has some “stimulating”
effects, similar to that of a strong cup of coffee. Studies on
this compound indicate it seems to mimic the effects of adrenaline
as well as have potent beta-adrenergic activity. About 500 mg of cordyceps
(standardized for 7% cordyceptic acid) per dose could increase
the fat-burning effects of exercise.
................
St. John’s Wort
................
A growing number of sports nutritionists believe one of the main
reasons for burnout or overtraining is depressed levels of specific neurotransmitters
in your brain, such as dopamine, serotonin, acetylcholine,
and norepinephrine. Studies suggest St. John’s wort may
extend the active half-lives of some neurotransmitters. So your brain
can “amp up” the signals that tell your muscles to recover and grow.
By supporting the activity of neurotransmitters in the brain, St.
John’s wort may decrease food cravings and help you avoid those
dreaded binges. Experts recommend using about 600 to 900 mg a
day of a quality extract (standardized for 0.3% hypericin).
.........
HMB
.........
HMB was a popular supplemet back in the early 1990's and was introduced to the bodybuilding market
by the now defuncted magazine Muscle Media. HMB has proven itself in the laboratory and in the real world of
bodybuilders and champion athletes. In fact, it’s one of the most thoroughly studied sports supplements today.
HMB is a patented amino acid metabolite discovered by research scientists at Iowa State University. Studies
show when intensely trained athletes supplement with HMB, they may gain significantly more mass and strength
than athletes using a placebo. Endurance athletes may also significantly boost their stamina.HMB appears to
up-regulate your ability to build muscle and burn fat by minimizing protein breakdown during intense exercise.
Researchers believe this may tip the balance of protein metabolism in favor of new muscle growth and
increased endurance. So, if you’re working out hard and cutting calories, supplementing your diet with three
grams of HMB per day could help.
.....................
Creatine Monohydrate
.....................
Creatine is perhaps the best supplement ever to hit the sports nutrition market. But,it’s not just for athletes
who are trying to bulk up. Creatine has other actions which may help support fat loss along with muscle growth.
For instance, a recent study shows creatine may significantly enhance the metabolic rate, 2 which helps your body
burn more calories. Creatine may also “superhydrate” or volumize your muscle cells to further stimulate protein
synthesis and decrease protein breakdown. Make no mistake, volumizing isn’t about water retention, which happens
outside the cell. Your muscles really are getting bigger, fuller, rounder—from the inside out. This could enhance
muscularity and create an improved environment for muscle growth. A volumized cell may also be more resistant to
breakdown. After a loading dose of five grams four times a day,a maintenance dose of five grams a day will
likely get the job done. Although, I personally take 40 grams a day without all that fancy laoding and maitenace
nonsence.
......................
Glutamine and Taurine
......................
If you weight train, chances are you need more L-glutamine than sedentary folks. Glutamine is the most abundant
free amino acid in muscle tissue. It plays a crucial role Meal-replacement powders (MRP’s) are a class of supplements
specifically designed to provide high-quality, low-fat nutrition. Some take it a step further to help provide metabolic
support. When considering an MRP that may support your fat-loss efforts, you may want to find one which includes phosphates, soy-protein
isolate, and xylitol. Optimally, the MRP you choose should also contain the amino acids glutamine and taurine,
which may provide cell-volumizing and anti-catabolic characteristics to help support muscle mass during calorie
restriction. These amino acids may go a long way towards helping preserve muscle mass.Although you can get a lot
of these nutrients in whole foods or by buying each supplement individually, combining these nutrients in the right
dose can be difficult.
..............................
Essential Fatty Acids (EFA’s)
..............................
We all know that saturated fats are bad news, but there are some vitally important
unsaturated fats your body absolutely must have for overall health and optimal athletic performance.
EFA’s are considered the “good fats.” Unfortunately, your body can’t produce them, and they’re processed
out of many foods. So it’s easy while on a low-calorie regimen to cut the “good” fats too low. An imbalance
in EFA intake can suppress vital growth hormones, weaken connective tissues, slow recuperation, and weaken
the immune system. EFA’s are necessary for numerous biochemical reactions in the body.And they’re critical
in the formation of prostaglandins,7 hormone-like substances that play a role in a number of functions, including
steroidhormone production. In particular, it’s a good idea to make sure you’re getting enough
omega-3 and omega-6 fatty acids, along with EPA, DHA, GLA, and CLA. Omega-3 and omega-6 are the main essential
fatty acids involved in hundreds of metabolic processes. The others, however, are more specialized
and may offer specific benefits in a fat-loss program.For instance, clinical research shows CLA (conjugated linoleic acid)
may help enhance fat metabolism while supporting muscle in numerous animals.26 More research is underway
in humans to help discover the mechanism of CLA’s effects. Although a fatty acid supplement is a convenient
way to get your EFA’s, especially during a dieting phase, you can find these valuable fats in whole foods as well.
Omega-3, DHA, and EPA, for instance, can be found in high concentrations in many cold-water fish such as salmon.
Omega-6 is the most common unsaturated fatty acid and is found in all vegetable-based oils. CLA is a bit hard to come by,
but it can be found in small quantities in cheese, whole milk, and cooked ground beef. If you decide to try one of
the many supplements that contains a variety of essential fatty acids, look on the label to make sure it contains both
omega-3 (such as fish oils) and omega-6 (such as flaxseed oil) fatty acids, as well as DHA and EPA. CLA may, of course,
be an added benefit. in protein metabolism, cell volumizing, and anti-catabolism, which means it could help prevent
muscle breakdown. Under periods of stress—like intense workouts—glutamine may become conditionally essential.15 That
means your body may not be able to make enough. Fortunately, studies show that supplementing with L-glutamine is an
effective way to replace these declining levels. What’s more, one study shows that as little as 2 grams of free-form
L-glutamine may boost your levels of growth hormone by as much as 400%!33 Taurine is another important amino acid
that can act as a strong anti-catabolic agent. Somewhat like creatine and glutamine, it seems to have potential
cell-volumizing
We will continue on The Ultimate Fitness and Fat Burning Plan Part Nine.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2006
**The contents of 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
Sunday, January 7, 2007
Health & Wealth.
Dear Reader,
Here is an excerpt from a newsletter published back in 1992 by successful entrepreneur, Stewart Kime.
This unique individual made his fortune through mail-order and Multi level marketing. although I know those of you reading and subscribing to my e-newsletter workout and train frequently, It's worth reading.
"Dear wealth seeker:
Let's imagine for a moment that I offer to give you a new Mercedes-Benz automobile. The only requirement will be a signed agreement that this will be the only car you can own for the rest of your life. Just imagine the excitement of a beautiful new Mercedes-Benz parked in your driveway and you will never have to make even one payment! The car is yours to keep as long as you live.Actually, this would be a
great deal for anyone willing to read the owners manual and properly care for the vehicle. Your new car can last as long as you live. It can even look and run like
new if you will just take care of it.
If you accept this offer, I am sure you would spend time carefully studying the owner's manual. The oil would be changed regularly and every maintenance procedure would be meticulously followed. Every night the car would be kept in your garage to protect it from the elements. Yes, with care your automobile would easily last a lifetime.
Most of us are given a perfect new body at birth that is designed to last at least one hundred years. We must keep our body for as long as we live but unfortunately many of us fail to read the owner’s manual. Many of my friends are dead because they were far more interested in learning how to make money than caring for their health. Most people assume they will remain healthy with little care or interest in healthful living. If you plan to be wealthy and successful, you will make your health as important as obtaining wealth. Financial success without health is foolishness.
Thomas Edison said, "The Doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet, and in the cause and prevention of disease."
Start a new life today by caring for your body as you would care for a new Mercedes-Benz automobile. Good health will give you the energy and ability to make far more money and when you have made your fortune you'll have a great time enjoying it."
God bless you all my loyal subscribers.
To purchase the Muscle Conditioning
Course go to : http://www.muscle4mass.com/MuscleCondBook.htm, or the Twisted Mass building Tactics course go to:
http://www.muscle4mass.com/MassBuildBook.htm.
Keep Hanging and Banging.
Leon Cruz.
Copyright, Urban Publishing Co. LLC. 2007
**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, 2007, 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
Here is an excerpt from a newsletter published back in 1992 by successful entrepreneur, Stewart Kime.
This unique individual made his fortune through mail-order and Multi level marketing. although I know those of you reading and subscribing to my e-newsletter workout and train frequently, It's worth reading.
"Dear wealth seeker:
Let's imagine for a moment that I offer to give you a new Mercedes-Benz automobile. The only requirement will be a signed agreement that this will be the only car you can own for the rest of your life. Just imagine the excitement of a beautiful new Mercedes-Benz parked in your driveway and you will never have to make even one payment! The car is yours to keep as long as you live.Actually, this would be a
great deal for anyone willing to read the owners manual and properly care for the vehicle. Your new car can last as long as you live. It can even look and run like
new if you will just take care of it.
If you accept this offer, I am sure you would spend time carefully studying the owner's manual. The oil would be changed regularly and every maintenance procedure would be meticulously followed. Every night the car would be kept in your garage to protect it from the elements. Yes, with care your automobile would easily last a lifetime.
Most of us are given a perfect new body at birth that is designed to last at least one hundred years. We must keep our body for as long as we live but unfortunately many of us fail to read the owner’s manual. Many of my friends are dead because they were far more interested in learning how to make money than caring for their health. Most people assume they will remain healthy with little care or interest in healthful living. If you plan to be wealthy and successful, you will make your health as important as obtaining wealth. Financial success without health is foolishness.
Thomas Edison said, "The Doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet, and in the cause and prevention of disease."
Start a new life today by caring for your body as you would care for a new Mercedes-Benz automobile. Good health will give you the energy and ability to make far more money and when you have made your fortune you'll have a great time enjoying it."
God bless you all my loyal subscribers.
To purchase the Muscle Conditioning
Course go to : http://www.muscle4mass.com/MuscleCondBook.htm, or the Twisted Mass building Tactics course go to:
http://www.muscle4mass.com/MassBuildBook.htm.
Keep Hanging and Banging.
Leon Cruz.
Copyright, Urban Publishing Co. LLC. 2007
**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, 2007, 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
Wednesday, January 3, 2007
The Ultimate Fitness and Fat Burning Plan Part 7
A Crash course on Fat Burners.
Hi,
Part of this Ultimate Fitness and Fat Burning Plan is to use supplemental support.
Supplements do work despite what many so called experts say about them. Many do not believe in
supplemental support and others do. I am one who does therefore I am going to give you
what I think are some of the best fat burning supplements to use towards your goal
of lowering your fat levels. For some that may be 10% and for others it may mean losing
about 20 pounds or even for the competitive athlete in bodybuilding who is looking for
4% body fat levels.
If you want to lose weight, it’s simply a matter of burning
more calories than you consume. Most of us have heard
that statement many times. And, taken word for word, it’s absolutely true.
If you take in less calories than you expend, you’ll burn stored energy
for fuel. So you’ll lose weight, and all will be well, right?
While this rationale is sound and simple, it’s straight out of the “old
school. I’m not saying it’s wrong—but it’s definitely outdated, incomplete,
and vague.
First of all, the term “lose weight” is not specific enough for what most
of us want to achieve. Many of us actually don’t want to lose weight at
all. We want to lose FAT. And we want to lose that fat while maintaining
or even gaining lean muscle mass.
Second, calories in vs. calories out is no longer the accepted formula
for successful fat loss. Scientists have discovered not only are total calories
important but meal timing and what we eat are key factors too. So
are the type and timing of exercise. And further scientific evidence shows
supplementation may help. But, trying to decide what supplements are
right for you can get very confusing—bordering on mind-boggling. In
order to help clear up the confusion, this newsletter offers a crash course in
which supplements might help you lose fat faster without sacrificing hardearned
muscle!
.............
Phosphates
.............
Phosphates are in many foods. However,a recent study revealed that a specialized
blend of phosphates in a specific daily dose (1,200 mg of calcium phosphate, 600 mg of
potassium phosphate, and 300 mg of sodium phosphate) may not only support
the metabolism, it may actually increase resting metabolic rate. In this study, phosphate-
supplemented subjects burned significantly more calories even while resting.
Scientists believe phosphate may also help neutralize the production of lactic acid,
which is responsible for the burning sensation you feel when you’re working out
intensely. The idea is if you can postpone that “big burn,” you may be able to postpone
that “big crash” and get more reps in. What’s more, other studies suggest phosphates
may increase the ability of blood to move oxygen to working muscles, which
would again enhance endurance as well as improve production and use of glycogen to
help support the metabolism during low calorie diets.
....................
Soy-Protein Isolate
....................
Often, when you lower calorie intake,your body fights back by reducing your
metabolic rate. One reason this happens is your thyroid hormone (which helps regulate
how many calories you burn) production goes down, and your fat loss can come to
a screeching halt. Soy-protein isolate may be useful in this situation because studies
have shown it may help minimize thyroid suppression. Supplementing with between
25 and 50 grams of soy-protein isolate a day during a fat-loss program may be quite beneficial.
........
Xylitol
........
Xylitol is a low-glycemic carbohydrate,which means it does not cause your bloodsugar
levels to rise like most carbohydrates,thus helping to ensure an even energy
supply and stable blood-sugar levels.This unique carbohydrate has been shown in scientific
studies to help the body burn fat for fuel over and above even blood sugar.
..........
Caffeine
..........
In scientific studies, caffeine has been shown to help liberate fatty acids from
bodyfat stores, thus possibly increasing your body’s ability to burn fat.31 It may also
increase strength and “focus” during a workout and is often used for this purpose.
Effective doses range between 100 and 200 mg, 2 to 3 times per day.
............
Synephrine
............
Synephrine, also known as Citrus aurantium, is a “calmer” chemicalcousin to ephedrine.
This supplement may offer many of the metabolic-enhancing effects of ephedrine without
the side effects (such as the jitters). About 15 to 20 mg, in combination with caffeine
and tyrosine, may be helpful.
............
L-Tyrosine
............
Tyrosine is vital in supporting the formation of neurotransmitters (“messengers” that
carry signals between brain cells). As much as 90% of your brain’s neurotransmitters are
synthesized directly from tyrosine. That’s important to you because neurotransmitters carry
the messages that tell your muscles to flex and contract. The stronger the signal, the
stronger your performance. Another big plus: tyrosine may promote alertness without
unwanted central-nervous-system side effects, unlike ephedrine.Research supporting U.S.
Patent #5,096,712 shows the addition of about a half gram of tyrosine to any type of
central-nervous-system stimulant (including caffeine and synephrine) may enhance the
effects of that compound.
......................
Yohimbe Bark Extract
......................
Yohimbe is an herbal extract from the bark of an African tree. It has gained a reputation
for its ability to support male sexual function because of its vasodilating properties.
Studies suggest yohimbine, the active compound in yohimbe, may increase blood flow to
erectile tissue, thereby supporting male sexual function. Studies also suggest yohimbe
(standardized for yohimbine, to supply three to eight milligrams per dose) may decrease
fat synthesis and increase fatty-acid mobilization from fat stores in women.4,20 What’s
more, yohimbe appears to support arterial health by decreasing platelet aggregation in
the bloodstream. The bottom line: this versatile herb may offer powerful health benefits
for both men and women.
We will continue on The Ultimate Fitness and Fat Burning Plan Part Eight.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
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
Hi,
Part of this Ultimate Fitness and Fat Burning Plan is to use supplemental support.
Supplements do work despite what many so called experts say about them. Many do not believe in
supplemental support and others do. I am one who does therefore I am going to give you
what I think are some of the best fat burning supplements to use towards your goal
of lowering your fat levels. For some that may be 10% and for others it may mean losing
about 20 pounds or even for the competitive athlete in bodybuilding who is looking for
4% body fat levels.
If you want to lose weight, it’s simply a matter of burning
more calories than you consume. Most of us have heard
that statement many times. And, taken word for word, it’s absolutely true.
If you take in less calories than you expend, you’ll burn stored energy
for fuel. So you’ll lose weight, and all will be well, right?
While this rationale is sound and simple, it’s straight out of the “old
school. I’m not saying it’s wrong—but it’s definitely outdated, incomplete,
and vague.
First of all, the term “lose weight” is not specific enough for what most
of us want to achieve. Many of us actually don’t want to lose weight at
all. We want to lose FAT. And we want to lose that fat while maintaining
or even gaining lean muscle mass.
Second, calories in vs. calories out is no longer the accepted formula
for successful fat loss. Scientists have discovered not only are total calories
important but meal timing and what we eat are key factors too. So
are the type and timing of exercise. And further scientific evidence shows
supplementation may help. But, trying to decide what supplements are
right for you can get very confusing—bordering on mind-boggling. In
order to help clear up the confusion, this newsletter offers a crash course in
which supplements might help you lose fat faster without sacrificing hardearned
muscle!
.............
Phosphates
.............
Phosphates are in many foods. However,a recent study revealed that a specialized
blend of phosphates in a specific daily dose (1,200 mg of calcium phosphate, 600 mg of
potassium phosphate, and 300 mg of sodium phosphate) may not only support
the metabolism, it may actually increase resting metabolic rate. In this study, phosphate-
supplemented subjects burned significantly more calories even while resting.
Scientists believe phosphate may also help neutralize the production of lactic acid,
which is responsible for the burning sensation you feel when you’re working out
intensely. The idea is if you can postpone that “big burn,” you may be able to postpone
that “big crash” and get more reps in. What’s more, other studies suggest phosphates
may increase the ability of blood to move oxygen to working muscles, which
would again enhance endurance as well as improve production and use of glycogen to
help support the metabolism during low calorie diets.
....................
Soy-Protein Isolate
....................
Often, when you lower calorie intake,your body fights back by reducing your
metabolic rate. One reason this happens is your thyroid hormone (which helps regulate
how many calories you burn) production goes down, and your fat loss can come to
a screeching halt. Soy-protein isolate may be useful in this situation because studies
have shown it may help minimize thyroid suppression. Supplementing with between
25 and 50 grams of soy-protein isolate a day during a fat-loss program may be quite beneficial.
........
Xylitol
........
Xylitol is a low-glycemic carbohydrate,which means it does not cause your bloodsugar
levels to rise like most carbohydrates,thus helping to ensure an even energy
supply and stable blood-sugar levels.This unique carbohydrate has been shown in scientific
studies to help the body burn fat for fuel over and above even blood sugar.
..........
Caffeine
..........
In scientific studies, caffeine has been shown to help liberate fatty acids from
bodyfat stores, thus possibly increasing your body’s ability to burn fat.31 It may also
increase strength and “focus” during a workout and is often used for this purpose.
Effective doses range between 100 and 200 mg, 2 to 3 times per day.
............
Synephrine
............
Synephrine, also known as Citrus aurantium, is a “calmer” chemicalcousin to ephedrine.
This supplement may offer many of the metabolic-enhancing effects of ephedrine without
the side effects (such as the jitters). About 15 to 20 mg, in combination with caffeine
and tyrosine, may be helpful.
............
L-Tyrosine
............
Tyrosine is vital in supporting the formation of neurotransmitters (“messengers” that
carry signals between brain cells). As much as 90% of your brain’s neurotransmitters are
synthesized directly from tyrosine. That’s important to you because neurotransmitters carry
the messages that tell your muscles to flex and contract. The stronger the signal, the
stronger your performance. Another big plus: tyrosine may promote alertness without
unwanted central-nervous-system side effects, unlike ephedrine.Research supporting U.S.
Patent #5,096,712 shows the addition of about a half gram of tyrosine to any type of
central-nervous-system stimulant (including caffeine and synephrine) may enhance the
effects of that compound.
......................
Yohimbe Bark Extract
......................
Yohimbe is an herbal extract from the bark of an African tree. It has gained a reputation
for its ability to support male sexual function because of its vasodilating properties.
Studies suggest yohimbine, the active compound in yohimbe, may increase blood flow to
erectile tissue, thereby supporting male sexual function. Studies also suggest yohimbe
(standardized for yohimbine, to supply three to eight milligrams per dose) may decrease
fat synthesis and increase fatty-acid mobilization from fat stores in women.4,20 What’s
more, yohimbe appears to support arterial health by decreasing platelet aggregation in
the bloodstream. The bottom line: this versatile herb may offer powerful health benefits
for both men and women.
We will continue on The Ultimate Fitness and Fat Burning Plan Part Eight.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
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
The Ultimate Fitness and Fat Burning Plan Part 6
Hi,
So far in this Ultimate Fitness plan newsletter outline we have discussed many of the things
I feel you should be doing to begin achieving your goal of getting into tip top shape. This
course also helps the competitive bodybuilder, both amateur and professional alike, to preserve
overall health and training longevity.
To recap, let us review what we must do to get into great shape and prolong great health
and optimum sports performance.
1) See a natural health-care provider on a regular basis.
2) Get a Chiropractic adjustment on a monthly basis.
3) See an Herbalist.
4) Check you body PH levels.
5) Clean out the toxins in your body.
6) Get a Colonic cleanse.
7) Do a complete colon cleanse.
8) Do a liver and gallbladder cleanse.
9) Do a heavy metal cleanse or chalation.
10) Get a monthly Swedish massage.
11) Stretch the muscles and tendons of the body.
12) Practice deep breathing.
Some of these points have not been discussed in full in the previous
newsletters, but I feel that they should be mentioned. Please keep in
mind that you do not have to do everything outlined in the 12 points
presented here but you should do them all at some point in your or
during your training and exercises regimen.
If the hardcore bodybuilding community takes hold of the advise presented
here, many will benefit greatly in prolonging health and sports longevity.
As for those embarking on a regular training program of getting into shape
and reducing fat levels, (getting ripped), or preparing for their first
or one hundredth contest; or for those in a physique transformation
program, it would be very wise to adhere to the twelve points presented
above. Believe me, only a healthy body can build muscle and retard the
aging process. In our next e-newsletter we will get into the meat and potatoes
of the diet plan and then the training plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
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
So far in this Ultimate Fitness plan newsletter outline we have discussed many of the things
I feel you should be doing to begin achieving your goal of getting into tip top shape. This
course also helps the competitive bodybuilder, both amateur and professional alike, to preserve
overall health and training longevity.
To recap, let us review what we must do to get into great shape and prolong great health
and optimum sports performance.
1) See a natural health-care provider on a regular basis.
2) Get a Chiropractic adjustment on a monthly basis.
3) See an Herbalist.
4) Check you body PH levels.
5) Clean out the toxins in your body.
6) Get a Colonic cleanse.
7) Do a complete colon cleanse.
8) Do a liver and gallbladder cleanse.
9) Do a heavy metal cleanse or chalation.
10) Get a monthly Swedish massage.
11) Stretch the muscles and tendons of the body.
12) Practice deep breathing.
Some of these points have not been discussed in full in the previous
newsletters, but I feel that they should be mentioned. Please keep in
mind that you do not have to do everything outlined in the 12 points
presented here but you should do them all at some point in your or
during your training and exercises regimen.
If the hardcore bodybuilding community takes hold of the advise presented
here, many will benefit greatly in prolonging health and sports longevity.
As for those embarking on a regular training program of getting into shape
and reducing fat levels, (getting ripped), or preparing for their first
or one hundredth contest; or for those in a physique transformation
program, it would be very wise to adhere to the twelve points presented
above. Believe me, only a healthy body can build muscle and retard the
aging process. In our next e-newsletter we will get into the meat and potatoes
of the diet plan and then the training plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
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
The Ultimate Fitness and Fat Burning Plan Part 5
Hi,
The next topic I would like to discuss in the in this series of training newsletters
is 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 chiropractic
adjustment, you need one especially if you weight train. Because of the bodybuilding
lifestyle or lifestyles in general, our spines get misaligned. Realigning the spine allows
energy 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 adjustments
are 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 tissues
between the muscles and the bone) and dramatically improves posture, balance, and
integrates your entire body. Deep-tissues massage will also help you in gaining
muscle tone fast.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitness
plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
The next topic I would like to discuss in the in this series of training newsletters
is 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 chiropractic
adjustment, you need one especially if you weight train. Because of the bodybuilding
lifestyle or lifestyles in general, our spines get misaligned. Realigning the spine allows
energy 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 adjustments
are 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 tissues
between the muscles and the bone) and dramatically improves posture, balance, and
integrates your entire body. Deep-tissues massage will also help you in gaining
muscle tone fast.
Remember to go to http://www.muscle4mass.com/MuscleCondBook.htm for your Ultimate fitness
plan.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
Leon.
Copyright, Urban Publishing Co. LLC. 2006
Monday, December 11, 2006
10 TIPS for Those wanting to Gain MUSCLE MASS
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!
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!
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
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