The Best Muscle Building Supplements - Science Behind Their Use

Creating a perfect body will require exercise, nutrition, rest, and muscle building supplements. While you can obtain results without supplements, when all of the above four are used in tandem, they yield the best results, in the shortest time possible.

Protein - One of the most commonly used muscle supplements, proteins from different sources, different forms are available. Considering that proteins are the building blocks of muscles, it is a necessity to consume large amounts of protein in the diet to ensure that your muscle heals and repairs itself faster.

Creatine - Creatine is a compound which is naturally produced by the muscles present in the body in order to facilitate faster healing of the muscles, lower muscle fatigue, increase muscle capacity. Since it is produced in low quantities only, a creatine supplement is commonly used to artificially bring about the same results in a fast and healthy manner (healthy since it is filtered out from the kidneys, so ensure to consume adequate amounts of water).

Branched Chain Amino Acids - Proteins are made up of building blocks known as amino acids, the three important amino acids for this purpose are Leucine, Isoleucine, and Valine. These amino acids put together, are known as BCAA's. Since these compounds are metabolised at the muscle itself, to produce proteins i.e. they will allow for faster muscle recovery, help in the preservation of lean mass and most importantly they will prevent catabolism (breakdown of muscles during an excessive workout to provide the body with energy), BCAA is a common muscle building supplement.

Post Workout Supplements - After a hard workout, the body will usually go into a catabolic and low performance state where muscle soreness will be present. Post workout supplements are created specifically to force the body into a muscle building phase, lower soreness, increase energy levels.

Xtreme No - A Nitric Oxide supplement which acts as a vasodilator i.e. it will increase the diameter of your blood veins. This allows for higher amounts of blood to flow at a higher rate to your muscles during a workout, because of this Xtreme No will do the following:

• Increase uptake of glucose levels- This is important since, glucose is used to produce energy in the body.
• Increase Oxygen Delivery- As the amount of oxygen delivered increases, so does your endurance i.e. ability to work out for longer periods of time.
• Increases Power Output- This will allow you to lift heavier weights, which will force your muscles to grow larger.
• Increases Muscle Velocity- As the velocity of your muscles increases, you will be able to lift weights faster.

In short, Xtreme No is one of the best muscle building supplements available in the market, additionally if used prudently it has no harmful side effects (only side effect on excessive use is tiredness), just find out the perfect dosage for you (dosage amount is different for different people), and you will be fine.

While exercise, nutrition and rest play important roles in helping you build muscle mass, do not forget to use muscle building supplements, they will allow for faster results in a shorter time span without harmful side effects.

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The Best Bodybuilding Supplements To Take

Sport nutrition supplements help promote muscle growth in bodybuilders. Nutritional bodybuilding supplements also enhance performance and workout routines that include physical exercises. Weightlifting programs or weight training with free weights or machines will benefit from the addition of body building supplements.

Whether you are body building, weight lifting or working out with body toning exercises, always read and review the nutritional information on supplements before adding them to your workout routine. There are many different kinds of nutritional supplements which can be used for bodybuilding, weightlifting or even the general exercise enthusiast.

Many body building supplements also work well for weightlifting programs and even certain diet programs. On the other hand, you may find some sports supplements and nutritional products work better for the specific style of workout routine you are following.

For body building enthusiasts working towards muscle growth, there are some excellent weight gainer whey protein supplements available to help meet your goal. Because these bodybuilding products help add weight and muscle, they may not be best suited for workout routines designed only to tone muscle.

Body Building Supplements

Building muscle mass while sculpting your body for the perfect look can be a long and difficult process. You can improve workout results with sports nutrition products like whey protein isolate, nor androstenediol, guggulsterones, amino acids, DHEA and meal replacement bars. Bodybuilders and weightlifters alike reach their goals as well as their limits while depending on quality bodybuilding supplements.

Weightlifting Supplements

Weightlifters are always pushing themselves to the limit or lifting weights to the point of 'failure'. To 'burn' through these sets and increase muscle growth, weightlifters employ nutritional supplements. You can safely combine supplements, such as a whey protein isolate, Nitric Oxide and Testosterone Boosters, whether you are just beginning or wanting to reach your peak performance. Weight training programs at all levels benefit when bodybuilding supplements are used in weightlifting workouts.

Nitric Oxide

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.

Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. Further, men suffering from erectile dysfunction may also find supplementing with nitric oxide helpful.

Signs of deficiency include the inability to achieve and sustain erections, physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.

With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping"
for bodybuilders who use insulin.

Protien Powders

Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.

Need to eat one gram of protein per pound of body weight? Or maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein powders like the ones listed below may be exactly what you are looking for.

How do you pick a protein out of the hundreds that we have for you to choose from? Basically, you are looking for a powder that has the right amount of protein, carbs, fat and the correct protein type for your goal.

If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.

The three most popular types of protein are whey, casein and soy.

Whey

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein.

Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

BCAA:

Amino acids are the building blocks of protein. Amino Acid supplements are an effective and useful blend of essential amino acids for the human body.

Amino acids come from protein rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains. There are many types of amino acid supplements on the market. Some products claim to have a large quantity of amino acids, but come primarily from a weak protein source (such as milk). Unfortunately, people may have allergies associated with the protein source. Our supplement formula is comprised of the highest quality crystalline protein source.

One and one-half grams of powder three times a day should be sufficient to provide the body with an adequate supply of available amino acids to assist in digesting food and bulking up. There are no side effects with proper supplementation.

Testosterone Boosters:
Raising your testosterone helps you to gain muscle, enhance your mood, support healthy libido, and more! Some prohormones do a great job of raising test levels, but some people prefer not to use them.

Arginine

Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide [N02].

Arginine is an amino acid that the body cannot make naturally. Therefore it is important to consume foods that are rich in arginine.1

Arginine is found in high concentrations in nuts and seeds like peanuts and almonds. It can also be found in chocolate and raisins.

Individuals with existing heart or psychiatric conditions should consult with their physician prior to supplementing with Arginine. With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not yet been established, so it is best to do what is known as "tolerance mapping" - Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin and steroids.

Many protein powders on the market are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from sources. If you do not feel comfortable following the above described procedure, it is always best to follow the directions as prescribed on the products label.


Christopher DiCicco is an owner of a online Nutritional Supplements Store and has been involved with health and nutrition for over 20 years. He has written many articles on such topics as Nutritional Supplements, Bodybuilding supplements & weightlifting supplements to name a few.

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Do You Need To Use Muscle Building Supplements?

What a subject, sure to ruffle some feathers! Most respected fitness, exercise, bodybuilder and nutrition experts have one thing in common, they disagree with each other on the subject. Are supplements worthwhile, useful or even necessary at all. Some think that as long as you follow a healthy diet, vitamins and other healthy supplements are not necessary. Others see vitamins and the like as kind of an insurance policy for your health. And then there are the advocates of mega-vitamin supplementation.

My personal "opinion", "attitude", and "research" on this subject is that a healthy diet is always number #1 before any supplementation should be considered. And, your training program "intensity" can play a major role in your decision. Speaking from a personal point of view after 37 years of research, study, self experimentation on myself as well as clients and my personal need to "find the most effective" way to build muscle that will last a life-time have brought me to this conclusion. I do believe that at certain times in a person's life-cycle, supplements can have considerable value to their overall health and well being. In fact, supplements are now taking the place of drugs in medical therapy and sometimes with greater effectiveness. But I have to be careful of how I say this because I don't want to mislead you. Many "supplement-hucksters" are making claims that their "steroid replacers" are as effective as drugs (steroids) and that is not true. The product may help or it may not, it depends on many factors. The one point I want to make clear is that NO legal supplement will produce the same results as a DRUG or steroid. But... remember every drug has a know or unknown reaction to the body that is unhealthy. Even aspirin can upset and eventually cause damage to the stomach.!

Sure, some "nutraceauticals" are finding their place in medical circles. Niacin, Tryptophan and other amino acids as well as select herbal supplements and minerals are being prescribed. It's also true that if your diet is not in order and you are deficient in some essential vitamin or mineral, the right supplement will produce and amazing change in your health. It has in mine. But again, I want to remind you that some of the marketing and down-right lies surrounding the supplement advertising make it confusing, hard to understand and costly for the average person.

However, there are a few basic benefits that almost everyone will experience with some of the old tried-and-true products. Sometimes the benefits cannot be felt as immediate as a drug but the health benefit is there if the supplement is natural and helping to build the body in a "healthy" process.

I am moderate in my supplementation and have experimented with a LOT of supplements throughout my training career. I follow a healthy diet that has changed in the ratio of macro and micro nutrients as I age, and that is the way it should be. A person's ability to assimilate and digest certain foods change as they age. I've experienced some amazing changes in my muscle building and strength performance with the use of specific healthy supplements. I've seen measurable increases in strength, muscle mass, muscle tone and recuperation time when I use specific supplements.

Supplement #1 Multi-Vitamin & Mineral tablet.

I could go on and on about the current commercial farming methods of crop fertilization, GMO's and even what country the fruits and vegetables are be produced in and their methods of farming, but I will spare you. Just know this, unless you are eating certified organically grown fruits and vegetables, the vitamin & mineral content of the produce is very low. If the vitamins and minerals are NOT in the soil then they are NOT in the produce! Crop rotation is no longer followed and the soil is nutrient depleted. GMO's and man-made fertilizers are what feed the industry. Do yourself a favor and take a quality multi-vitamin & mineral tablet at least once a day.

Supplement #2 Liver Tablet.

It was in 1979 that I got started with "real" desiccated liver tablets. I read about an experiment conducted by Dr. B.H. Ershoff. Dr. Ershoff had three groups of 12 rats that were fed the same diet for 12 weeks. The second group of 12 rats was given a plentiful addition of B-vitamins and yeast, and the third group of 12 rats was given additional B-vitamins and liver. They were all thrown in a pool of water. The first two groups lived an average of 13 minutes and 18 seconds, and thirteen minutes and 24 seconds respectively. Of the liver fed-group, 3 rats lived 63, 83 and 87 minutes and the other nine were swimming after two hours, when the experiment ended. If you are looking for strength and endurance this is the supplement you want to take. Do NOT take Liver Extract, it has to be Desiccated Liver tablets. There is a difference! If liver tablets are so potent why don't I see them being sold by supplement companies, you ask. Simple, it's hard to write up a "newly discovered secret substance hype story" on a nutritional food with simple ingredients. All bodybuilders pre-steroid era and even Arnold and Lou Ferrigno used desiccated liver tablets. I take them almost every day of the week.

These are just two "staple supplements" that I use almost every day of the week.

In a forthcoming article I'll talk about protein powders, energy supplements and other nutritional supplement formulas that I know of or have formulated for myself and my clients that I feel are of help in building a lean and muscular physique that will build real muscle that last's a lifetime.


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7 Top Tips to Turn Your Boot Camp Into a Real Fitness Business

The best way to stand out in a saturated fitness boot camp market is to not be a boot camp at all. When I hear trainers saying 'Boot camps are a cash cow right now' I know that they aren't quite aware of all that is involved in delivering a great service. Right now I will give you a reality check and tell you I have seen many operators come and go since I started delivering indoor and outdoor fitness sessions. Many operators out there are in it for short blocks of training (and a quick dollar) but offer their clients no real long-term guarantee of results.

7 top tips turn your boot camp into a real fitness business:
Have a program that caters to the general population. In general there is a perception that boot camp style training is too hard for many people. You need to shatter that perception by offering training that caters to all fitness levels.

Get a customer management tool to ensure that you can be completely aware of the membership status of all your people. There are a lot of CRMs on the market and once you have more than 100 members.

Use an automated email tool to provide your members with quality content that will help them achieve their goals. As you grow, it would be literally impossible to email each of your members individually.. Generic information can be sent on a schedule while replies to customer emails should be done individually.

Align your business with reputable partners that will provide your members and trainers with discounts and benefits. It is often a challenge to gain credibility when you are launching a fitness business but partnering with well established organisations will help. Think outside the square for how you can work alongside well established brands.

Offer additional programs that cater to other niches in fitness market. Niche areas that you can deliver programs for are youth, rehabilitation, seniors, sports teams and self-defense.

Learn both online and offline marketing methods to get the word out about your fitness business. Without a sound knowledge of how to market your business through the internet and also through traditional marketing methods you'll struggle to attract members to your business.

Network with other trainers to keep your sessions fresh and exciting. Being a trainer can be a lonely experience. Many trainers are self-employed and can get quite isolated. It's really important to make sure you are talking to other trainers to keep your ideas new and fresh and your members continually stimulated by your sessions.

The above tips will ensure that your fitness boot camp is sustainable for the long-term. By being solution based fitness business is the best way to keep members motivated, supported and most importantly achieving good results. It is true that much of the fitness market does view boot camps as a narrow niche. To make a lucrative income, you should view yourself as a holistic fitness business. Your base program should be rock solid and cater perfectly to the general population. To stay ahead, make sure you are constantly researching trends in the fitness industry to ensure you are positioned to cater to growing fitness markets.


Mark Tulloch is a fitness professional with a background in the military. He is the co-founder of Boot It Fitness which offers a complete solution for boot camp and fitness business operators.

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

Tips on Building Lean Muscle

When people start to get into body building, there can be confusion over a couple of things. The first mistake that many people make is that building muscle will not make you lose weight. If you get into serious body building, you will actually gain a lot of weight. But this is good. There is a difference between weight and fat that many people do not acknowledge. Instead of tracking your weight when you body build, you should track your lean body mass. But what is lean body mass, and what are the best ways for building lean muscle.

Your lean body mass is basically determined by your muscle mass in accordance to your weight. When you build muscle, you will gain weight. Muscle actually weighs more then fat. The higher your LBM the better. A high LBM means that you have little fat on your body, and a lot of muscle. This is the goal of many weight lifters. They achieve this goal by building lean muscle.

The best tip for building lean muscle is to use intense workouts. You need to push your body to the limit. It is OK if you can not repeat an exercise multiple times. The goal is to get everything out of your muscles at once. Intense workouts will make your muscles grow. To keep your workouts intense you will have to keep raising the amount of weight you lift. When your muscles grow they are capable of lifting more. You need to continually challenge your muscles to make sure that they receive an intense workout.

There are many programs that can help you with different techniques and exercises to build muscle. These programs can also work on your diet plan. If you are serious about building muscle you should look into one of these programs.


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Discover Secret Hardgainer's Bodybuilding Secrets To Building Muscle - A Review Muscle Building

Hardgainers pay attention! Vince Delmonte's No-Nonsense Muscle Building Program is your ticket to gaining size, lean muscle and the physique you have always dreamed about, but never thought you could achieve.

The No-Nonsense Muscle Building Program is a well though out, comprehensive system for developing weight gain and lean muscle mass. Designed with hardgainers in mind this program offers a systematic exercise and dietary regiment that will guide the most stubborn of hardgainers toward an impressive, lean and muscular physique.

Vince Delmonte has organized this work into "Growth Principles" that provide a solid foundation and education so that you will understand exactly how to train and eat for size and growth. He includes meal plans of 2000 calories per day up 6000 calories per day. If you've ever tried to establish predetermined meals you know how time consuming that can be. With this program the work has been done for you.

One aspect of the book that I like is the lack of hype. Vince gets to the heart of the matter and provides practical, useable information that can be applied immediately in your training and diet. It is written in easy to understand language.

The price of the ebook is currently $77 and worth every penny of it. What makes this even a greater value are the 10 bonuses included with the cost of the ebook. There value alone far outweighs the cost. The No-Nonsense Muscle Building Program gives you everything you need to build quality muscle in the least amount of time.

New this year is the inclusion of a 4 hour DVD that showcases Vince Delmonte demonstrating all of his training principles and exercises. He will walk you through all aspects of his program, including his own kitchen and what he keeps on hand! This DVD could easily sell for more than the asking price of this entire program. One more aspect to this great value!


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Getting Ripped Using Body Weight Exercises

For years people have been asking whether or not it is possible to get ripped simply using body weight exercises. Many of us are led to believe that lifting heavy weights everyday and dieting is the only way to get ripped, but there is definitely a way to do it without having to go to the gym.

Everyone's body works differently and even though lifting weights has its benefits, body weight exercises can deliver the same results, sometimes even better results. All you really need is your body, the right knowledge and a strong willed mind. By having the right knowledge you will use proper technique and form, and developing a muscle building mindset will ensure you reach your lean muscle goals in no time.

Experience Fat Burn and Lean Muscle Mass Gain Without Weights

The only way to continuously gain lean muscle mass is to put your muscles under more stress that they were compared to your last workout. This is often experienced when bodybuilders add more weights after every set or training session. Even though this is a great way to gain muscle, you can still experience these results at home by simple increasing the intensity of your body weight workouts.

If you were able to do 3 sets of 15 push-ups on Monday, then aim to do 18 on Wednesday. By gradually increasing the number of reps you perform you are essentially increasing the amount of stress your muscles are put under and thus the intensity of your workout.

Push-ups Are A Must!

As one of the most efficient body weight exercises, the push-up continues to be a workout that everyone should be doing. There are different variations of the push-up and it is essential that you progress through each one in order to reap the benefits of this amazing upper body workout.

The push-up will work your chest, back, core and even your arms and shoulders. This is truly a full upper body exercise and if you can do 50 repetitions without stopping, you will be well on your way to shedding upper body fat and building lean muscle mass.

The Measuring Stick Of Strength - The Pull-up

As arguably the most difficult body weight exercise there is, the pull-up continues to be the measuring stick of strength. If you are able to do a lot of pull-ups, you general have a far amount of relative strength. Relative strength essentially is how strong you are compared to your body. If you are very heavy person, yet you are able to do a lot of pull-ups, you are still considered to be quite strong.

By performing pull-ups you will be able to work your entire body throughout the exercise but most importantly your shoulders, biceps and triceps. Forget the bicep curls and focus on doing as many pull-ups as possible.

Most men have a hard time performing one or two sets so it is advisable not to lose motivation if you find that you are struggling throughout each set. Let's say you are capable of doing 8 pull ups to failure (i.e. your muscle physically can not perform another pull up) then if you are able to complete 3 sets of 8 pull-ups, you will be well on your way to getting ripped.

Use Your Leg Muscles

One of the most overlooked muscle groupswhen trying to get ripped with body weight exercises is the legs. Your leg muscles essentially support your entire body when standing, jogging or running. By working your legs, you will not only be sculpting your lower body but you will be strengthening and toning your body's foundation.

One of the most effective body weight leg exercises that is crucial to burning fat and toning your lower body are squats. By performing leg squats, you will be working your quadriceps along with your hamstring and glutes. This will not only increase muscle gain in your lower body but will also improve your cardiovascular workout regime which is crucial to getting a ripped lower body.

Your cardiovascular workouts should include both cardio and interval training exercises and by developing strong leg muscles you will find that you can run or cycle faster for short periods of time making it through each interval training circuit with ease. Remember that you want the ripped legs of a ripped sprinters body, not a marathon runner's body.

Diet And Why It's Important To Getting Ripped Without Weights or Gym Machines

If you truly want to learn how to get ripped without weights, you must have a healthy diet. Though many people will suggest that you should count your calories and make sure you eat a certain amount of proteins and carbs, people simply do not have the time and patience to do so.

As long as you are sure that you are eating a diet that contains lean, high-protein meats like tuna and chicken, healthy carbs like oats, and healthy fats like nuts, you will have an easy time losing body fat during your weight-free workouts. However remember that there is no substitute for focus and hard work but you will have to eat strict in order to have a rock hard body.


Focus on long term results and you will definitely see short term results come faster. People tend to overestimate what they can do in one month and under estimate what they are capable to do in one year. Stay focused and you will definitely reach your goals of getting ripped in no time. For more tips on how to get ripped visit http://www.howtogetrippedquickly.com

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The Foolproof Way to Get Ripped Abs

If You Have Ripped Abs, Then Your Entire Body Will Look More
Attractive.

Out of every person working out in your gym, how many have ripped abs? If
your gym is like mine, probably less than 1 out of 100 people have great abs. I
would say that there are more people who can bench press 315 pounds, then people
who have ripped abs. What is crazy is that these people work out hard, yet they
are failing in developing the most attractive part of their physique.

Having Ripped Abs Isn't Really a Muscle Thing, It's More of a Body
Fat Issue.

About 7 years ago I was watching the TV show, Survivor. It was the episode
they filmed in Australia. The people left on the show had lost a lot of weight.
They were pretty much starving and I am not giving this example to say that
people should starve. What I noticed was that each an every contestant on
Survivor had ripped abs. You could see their ripped abs in detail, due to
lack of body fat on their mid section. None of these contestants were working
their abs, yet they had ripped abs that most gym members would envy.

Spend More Time on Cardio and Less Time Working the Abs
Directly.

We all have ripped abs, they are just covered under body fat on most
people. The best way to burn this fat is to do cardio. Crunches and leg raises
will work the ab muscles hard, but they won't burn off an ounce of fat around
your midsection. I would recommend dropping your ab exercises altogether and
focus on cardio until you get to a low body fat level which will reveal those
ripped abs.

It is Very Possible to Get Ripped Abs Without Working the Abs
Directly.

I badly injured my back about 6 months before a trip to Cancun, Mexico. I
was really bummed out, because it hurt badly to do any ab exercises. I had to
drop ab exercises completely from my routine, until my back healed. I figured if
I got my body fat low, then my abs would at least not look terrible. To make a
long story short, I did a ton of cardio for those 6 months and my abs were
ultra-toned for the vacation. To this day, I don't to any direct ab work and my
abs look better than ever.

Give This Approach to Ripped Abs a Shot.

I know that many people will be hesitant to drop their ab work, because
they don't want to lose any muscle tone in that area. All I have to say, is that
if your body fat percentage isn't low enough then nobody is going to see that
tone anyway. Your time is better spent on cardio, which will finally reveal
those ripped abs.


Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, he recommends this resource... Lean Muscle Fitness

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Want To Get Ripped Abs? Don't Exercise!

You want to get ripped abs. So don't exercise?! What craziness is this!?

The truth is, exercise is not the silver bullet for getting ripped abs. It can be effective, but most of the time it just has people running in circles.

So, here's exactly why exercise won't get you ripped six pack abs. And how to actually get them.

Correct Exercise Builds Muscle

Exercise sends the signal to your body that you're using it, so it should build itself up more. Weight lifting is the exemplar of this - by stressing your muscles to their limit, you build muscle tissue.

Whether you're running or lifting weights or boxing, these exercises will cause your body to grow and develop in certain ways. It will also make you hungrier, because that extra growth your body is doing needs fuel. And you also need more fuel for your workouts.

So this is great for getting your body bigger, but not always for fat loss. If you don't watch what you eat, you probably won't lose weight - you'll just eat more, and you might even put on some fat along with that muscle.

The key to get ripped abs is actually losing fat. this will make your muscles stand out more.

You Need To Lose Fat!

This is really what ripped six pack abs are all about. If you lose enough fat, you'll reveal your abs.

So, to lose weight you must eat less. I don't' care how you do it, whether it's a paleo diet or an Ornish diet or an Atkins diet - eat less to lose weight. Specifically, to lose fat.

When you get your body fat percentage down around eight to ten percent, you'll be able to see your abs if you're a guy. If you're a lady, you'll just need to get your body fat percentage down around 12-15%.

Your Diet Is All Important!

I cannot stress how important diet is for getting ripped abs. Exercise is important later on for building up your muscle, specifically your abs. But if you have too much fat, you won't get ripped abs.

Once you are 'ripped', then think about adding more muscle to your body. if you are careful, you can add more muscle than fat when you workout to add muscle, thus keeping yourself ripped. It's difficult, and a bit of a pain in the ass, but it's certainly doable.

Once you understand how important diet is, you'll become much more serious about it. Exercise can help you, but you must control what you eat. That's all there is to it.

OK, What's The Easiest Way To Drop Fat And Get Ripped Abs?

Ah, now that's the real clincher. There are plenty of tips and techniques out there, but here's 3 that will help you the most...

First, eat your vegetables. You can eat a ton of vegetables without eating a ton of calories, making veggies a great thing to put in to your diet if you want to lose weight. And you mother of course knew best when she said you should eat your vegetables.

Second, just don't eat crap. Candy bars and doughnuts have a lot of calories, and they really won't satiate you. Veggies, lean meats, and fruits are what you should be eating to lose weight - though you still need to count calories.

Third, track your progress. If at all possible, measure your body fat percentage and tack it as it drops. This will show you that you are in fact making progress, and how far you still have to go.

If you still need more info to get ripped abs, check out the links below. They'll give you great tips for how to lose fat and gain muscle in the fastest and most enjoyable manner possible.


If you want to get more info about how to get ripped, check out the How To Get Abs E-Book [http://www.how-to-get-abs.com/]. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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A Few Tricks to Get Ripped Abs

All guys possess a dream to get ripped abs and become a sexy symbol because having flat abs is regarded as a significant step forward becoming a desirable grown-up man. People that are into fitness know how essential it is to possess an appealing appearance and body. Nonetheless, people who do not frequently exercise want to have these abdominal muscles since they feel it acts like a magnet for the opposite sex, thus they can date more. In fact, abs are deemed a sign of physique strength in males and seduction in females. Nonetheless, abs are one the toughest muscles to attain. Correct workouts and diet plans are extremely essential in attaining these muscles because foods are known to help more than exercise. This can be simply because we store a good deal of muscle fat in the abdominal region and the fat molecules within the abdominal area are very stubborn when it comes to burning them off so it takes extra effort and care to get rid of these body fat.

Here's a secret: the abdominal muscles might be created through three primary workouts. The very first of these exercises are crunches. It truly is a technique in which the person has to shed his upper body to place strain on the abdominal muscles whilst stiffening up the lower part of the body. Round crunches and inclined crunches are also included. Inclined crunches are more well-known in gyms because the big apparatus is mostly present in gyms due to its size and weight. It's much more handy and effortless but the key drawback for inclined crunches is that it puts a great deal of force on your lower back.

People that have a history of back difficulties should avoid this workout to get ripped abs and instead perform ground crunches. In ground crunches the exact same method is utilized, however the backbone is flat and supported on the ground. This certain physical exercise is challenging but extremely successful and is safe for individuals with back issues. The crunching method works like magic for the upper four abs. To work on your lower abs do leg raising. There are two kinds of leg raising; decline leg raising and parallel leg raising: Declined raising is used to concentrate far more on the lower abs. The upper physique is once again stiffened up and the legs are joined together to move in a back and forth movement. You can find two kinds of declined leg raising. The first is straight legs whilst the other a single is with bent legs. The bent legs exercise is recommended for people with back troubles. The coaching efficiency depends from individual to individual so one has to select the suitable workout to get ripped abs. The straight leg raising focuses on lower abs and upper abs.

To conclude, twister and rod swinging are two tactics for side toning and getting the sexy "V" shape you want to get. In twister, you move the body inside a semicircular manner while stiffening up your upper body - this is recommended for beginners. The rod swinging method is far more challenging hence it is employed by pros to obtain ripped abs. Implement these fitness tips to get ripped abs.


Find the latest tips to get ripped abs [http://www.weightbliss.com/get-ripped-abs-fast/] and get the body of your dreams. You will also get the latest natural weight loss [http://www.weightbliss.com] secrets from grandma!

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How to Get Ripped Abs in a Month

So, you're wondering how to get ripped abs in a month... Well, it is doable but only if you're ready for a real effort. There is no shortcut to getting a ripped stomach. You need to work for it. In addition, you need to know what you're doing to be sure you're getting quick results and not just wasting your time. This article will help you do that.

To get ripped abs you need to get rid of belly fat. There is no other way.

One of the biggest mistakes people make is that they try to make their stomach muscles stronger and stronger by doing a lot of stomach exercises. This may make your abs stronger but it won't get them ripped, that's for sure.

The reason is that your muscles lie deeper under the skin than your fat. The fat actually covers the muscles so until you burn off enough fat, you will never be ripped.

So, what do you need to do?

Here are some tips:

1. Begin doing intensive strength workouts full of multi-muscle exercises like squats, lunges, push ups, lat pulldowns, chest presses, shoulder swings, and so on. The more muscle groups are involved in the exercise, the better it is for fat burning purposes. In addition, when you build more muscle tissue, you're also boosting your metabolism which helps you burn even more calories and more fat.

2. Although cardio is less effective than total body strength training in order to burn fat, I do advise that you include 2-3 cardio workouts each week. However, in order to get a ripped belly you need to make each of them count. To do that I want you to really push yourself on each and every workout.

Remember, you need to burn the most body fat you can. This won't happen unless you really make a true effort. I recommend doing workouts such as running, rowing, kickboxing, and any workout that really gets you moving with fast movement.

3. In order to make sure that the fat you're burning off doesn't return to your body, you have to make sure you're eating right. You will not get ripped abs in a month or a year or ever for that matter unless your nutrition is top notch.

You need to eliminate all refined flour and sugar from your diet, cut down alcohol, get rid of fried and fast food, and eat more fresh food, fruit, vegetables, lean protein like eggs and chicken breast, and nuts and seeds.

If you do all that, you can expect to lose a lot of belly fat and be ripped in a month.


For more tips on how to lose belly fat visit Get a Flat Belly Fast

For the best cardio workouts visit Cardio Workouts For Ripped Abs

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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