SuperPump 250 and SizeOn stack results (week 2 )

I have been on the SuperPump and SizeOn stack for 2 weeks now and so far so good. My workouts feel incredible, i have so much more energy during training. I have also noticed an increase in strength. I have also increased the amount of reps i am able to perform by 2-4 on each set.

All of the result videos i create are Pre-workout. Once i am done with the 4 week challenge for the superpump and sizeon stack i will create a before (pre-workout) and after (post workout) video. This stack is highly recommended if you are looking to gain size and strength. So far i have had nothing but good things come from Gaspari Nutrition products. Stay tuned for week 3.

Continue Entry»

Best muscle building exercises

Muscle building is not easy. Muscle building exercises take dedication, sweat, and determination. Muscle building takes time and effort as well. You have to really be devoted to this mind, body, and spirit. It takes more than just exercise, it also takes a good diet to give you the fuel to build muscle, and rest to let your body regenerate.

Weightlifting, and resistance training are the muscle builders, and they must be done correctly. This includes your daily workout routines, as well as the actual exercises that you do. Your personal workout routine has to work the whole body without over training which can hurt the muscles. If this happens you must take time off to let the muscle heal, so it is best to not over train yourself.

Compound movements are the exercises to best build your muscles. Compound movements require you to use more than one muscle for an exercise. For instance the bench press, which mainly works out the muscles in your chest, also works out your triceps and shoulders.

There are five weightlifting exercises that you should include in your workout routines. These are dead lifts, squats, the military press, pull ups and the bench press. All five are compound movements which are very important to your workout and your end result.

Each of these exercises works out a core muscle group. The chest workout should include the bench press, your leg workout should be squats, your back workout should consist of dead lifts and pull ups , the main exercise for shoulders should be the military press. These are the best muscle building exercises.

You also can isolate a muscle if it needs strengthening like the use of bicep curls will work out the bicep muscle alone. You can do reverse crunches to isolate the stomach. You should also include cardio in your workout routine as this helps boost metabolism and promotes heart health and stamina.

Continue Entry»

SuperPump 250 and SizeOn stack results (week1)

Here you are people, as promised. This is week 1 of the superpump 250 and sizeon stack challenge. So far the product is working amazing. I am getting incredible pumps and incredible energy during my workouts. My strength has increased a decent amount and i have gained 4 pounds of lean muscle.

I am on a high protein diet and I'm working out about 4 days a week. I am taking one scoop of superpump 30-45 minutes before my workout and one scoop of sizeon during my workout. On my off days i am taking one scoop of superpump around the same time i would usually workout and same with the sizeon.

Continue Entry»

Best home ab workout

I was online recently doing some research on some more exercises i could use for my workouts and found this instructional video. This is by far one of the best ab workouts i have seen and the demonstration is perfect. I tried it a few times and it seems to work really good so i decided to share it with you all. The best thing about the workout is

1.No equipment needed

2.Can be done from home

3.it focuses on every single part of the abs.

I would say perform this workout 3-4 times a week for best results.

Here is a breakdown of the entire workout in order.

1. Basic Crunch-
2.Twist Up
3.Push Through-
4.Left side Crunch-
5. Right side Crunch-
6. Up and Twist-
7. Leg Raises-
8. Leg Tucks-
9. 90 Degree Ankle Touch-
10. Right Crossover Crunch-
11. Left Crossover Crunch-
12. Kick Ups-
13. Head Raises-
14. Scissors-
15. Left crossover twist-
16. Right crossover twist-
17. Head leg crunch-
18. Alternating Shoulder Lifts-
19. Hoover-
20- 180 Degree Ankle Touches-
21- Side bends-
22- Alternate Leg Tucks-
23- Alternating Push Throughs-

Continue Entry»

Most effective bicep workout

Now i know we all want big arms (biceps) but the same old routines just stop working after repeating them for so long. So i decided to share an awesome bicep workout i created. In my opinion this is the most effective bicep workout around. This workout is performed using an easy curl bar. Check out the instructional video i created to walk you through the workout.

So just to break it down in case the video was not enough, here is the breakdown of the workout.

Using the easy curl bar, perform 10 reps in the reverse position. Reverse position would be knuckles facing the sky. Immediately following those 10 reps, perform another 10 in the close grip position. This grip will be performed with your knuckles facing the ground and hands holding the inner grip of the bar. Immediately after that, you will perform 10 basic curls. A total of 30 reps will equal one set. I recommend doing 4-5 sets of this in your bicep workout routine.

Remember, this is a high stress workout for your biceps so i wouldn't recommend trying this workout with the weight you usually use for curls. For example, i usually curl 60 pounds with 10-12 reps, with this workout i use about 35 pounds.

Continue Entry»

Home chest workout routine - dumbbells only

Sometimes i do not have the time to make it to the gym, on those days i perform this chest routine. What makes this workout so great is the fact that.....

1. It is very time efficient
2. Can be done from home
3. You will only need a set of dumbbells
4. It works every part of the chest

This is not the only chest routine that i do normally but i know we do not always have time to make it to the gym, this is why i decided to share it.

Check out the video

Dumbbell Press
10-12 reps x 4-5 sets

Front Press
8-12 res x 4-5 sets

Inclined Flys
8-10 reps x 4-5 sets

21 Push ups
21 reps x 4-5 sets

Flys
8-10 reps 4-5 sets

Continue Entry»

Sets and reps - The formula to strength

Have you often wondered how sets and reps are structured to gain strength? When you think back to the days that you played ball and the coach had often had a different set count and rep count for the bench press every week did you ever wonder why? You probably noticed that it was like that on every lift from week to week, especially if you had a descent strength coach.

Lets start answering these questions by first defining strength. The definition of strength is the body's ability to produce muscular tension when a force is applied to it. Now that we know this how does it apply to building this phenomenon we know as strength? There is a relatively simple explanation for this. Whenever force is constantly applied to a muscle the muscle adapts by being tricked or practiced into the role of having to handle the stress of that load. By doing this the muscle becomes fitter and can more forcefully contract to move a weight or object more effectively. A good strength coach or trainer also knows that strength can be built by applying the maximal amount of force to the muscle consistently over time without training the muscle to failure. For example: Lets say that a man can bench press 200lbs for 3 sets of 4 reps. This is a total of 12 repetitions. Now lets say we want to get him stronger so we add 10 lbs bringing his bench to 210 lbs. Now with the added load he can only do 3 sets of 3 reps. This is only a total of 9 repetitions. To get him stronger doing the same total number of reps with more weight all we need to do is add an additional set. Now the man is doing 4 sets of 3 reps totaling 12 reps, but with more weight!

This is the key to structuring sets and reps to build ultimate strength. I used the bench press in this particular example, but this principle applies to the entire body. Now you know the secret behind the Formula For Strength!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html
I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/?expert=Brandon_Richey

Continue Entry»

SuperPump 250 and SizeOn Stack Results (Intro)

It has been a while since i have taken any supplements and i researched for a week or so before i decided what to take. Last thing i took was Plasma Jet by Gaspari Nutrition and it worked fantastic. For those of you who did not see the results, click here. With that being said, i decided to stick with Gaspari nutrition. After researching, i chose to go with a nitric oxide called SuperPump 250 and a creatine called SizeOn. This is a stack that has really great reviews so i am here to show you guys what type of effect it will have on me. I am very confident about this stack because i really trust the makers and i know they make excellent supplements. Here is the introduction video just so you all can see what i look like now and judge for yourself how good this really is. I will be posting videos weekly on my progress and explaining diet and exercise tips that i follow.

Continue Entry»

Home arm workout using only dumbbells

Here is an arm workout that i put together recently. Not only is it very intense and effective but all you need to perform this workout is a set of dumbbells. What makes this workout so awesome is the fact that

1. All you need is a set of dumbbells
2. Very time efficient
3. Very intense
4. Basic and effective

First off, all you will need for this workout is a set of dumbbells. Normally i would do 4-5 bicep workouts, 4 sets each and 4-5 tricep workouts 4 sets each. What is different about doing it this way? We are combining the bicep and tricep workouts and putting them all into one set of 4-5 workouts at 4 sets each. This will save you almost half of the time you would normally spend doing them individually.

Another great thing about the workout is the fact that it is done with all free weights. Free weights are very effective because they not only target your main muscles but also your supporting muscles. With that being said, this would be more effective then working arms using machines in the gym.

All the workouts are very basic and easy to perform, what makes it so intense is the manner in which you perform the workouts. Not only are you combining your bicep exercise with your tricep exercise, but you are not resting in between sets as well. I recommend taking a break after each set (bicep and tricep = 1 set)and taking less breaks the more your body gets used to the workout routine.

Continue Entry»

Lean muscle building diets

Today's culture is bombarded with fad diets, pills, creams, surgeries, injections; you name it to aide in weight loss. This signals that building a strong, lean body can be done in a blink of an eye. In actuality, building a strong lean body requires education in learning the proper way to fuel your body. Fad diets and not eating right only burns muscle not fat; leaving you with a slower metabolism, which quickly increases your chances of gaining all the weight back quickly. Yo-yo dieting such as this leads to hopelessness and feelings of depression. Situations of guilt carry over to other areas of your life as well.

Why not build lean muscle the healthy way; with proper dieting? Although exercise is important to shaping a lean body, some experts say that 80% of your success comes from your diet. When dieting to build lean muscle mass, you have to make it a lifestyle change. Combining the right diet with regular intense training sessions will ensure that you create the body you desire.

Eat Small Meals
To help boost your metabolism and curb hunger pangs it's advised that you eat 5-6 small meals per day. Eating often will help fuel your muscles, while supplying them with the right amounts of nutrients needed for optimum growth. Each meal consisting of carbohydrates, protein and lean sources of fat should be separated at approximately 2-3 hours apart.

Carbohydrates
You'll want to choose most of your carbohydrate foods in the form of simple carbohydrates such as fruits and vegetables. Eat complex carbohydrates in small amounts since adding these types of carbohydrates tend to spike the blood sugar levels, which makes storing fat more assessable. Complex carbohydrates include yams, potatoes, pasta, rice, and grains.

Proteins
Proteins should be consumed as the largest portion of your diet as they are the biggest factor in helping you to increase lean muscle mass. Good sources of protein include meat, poultry, fish, and eggs. You can also supplement a low sugar whey protein in your diet and drink it after your workout and before bed. The best way to prepare your protein sources is by grilling, baking, or broiling. Never fry your meats.

Fats
Contrary to what old diets tell you, fats are necessary to build a strong body. Although the portion size of fats should be low, they should be taken from sources such as coconut oil, flax seed oil, olive oil, fish (salmon) and almonds.

If you want to build muscle quickly and efficiently, a healthy diet will help you achieve your fitness goals. Contrary to what fad diets claims, you can not build a healthy body in a day. Building a healthy, lean body takes proper nutrition that can be done with the right amounts of carbohydrates, protein, and fats.

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

Continue Entry»

Healthiest choice of fast food

I know how hard it can be to stay away from fast food sometimes and that is why I decided to create this post. Let’s be honest, we all cheat a little bit when dieting which is completely fine as long as you keep it to a minimum. The point of this post is to give you all my input on what choices to make when unable to resist the temptation of fast food. My main recommendation would be to stay completely away from it, but let’s be honest, that is not always going to be the case. So those few times when you do give in to temptation, here is the fast food I would recommend over any other.

Chick-fil-A , this is by far the healthiest choice of fast food out there. Now just because I say it is the healthiest choice of fast food, does not mean make this a regular part of your every day diet. Chick-fil-a is in my opinion the healthiest fast food choice because of the number of complex carbohydrates and the high amounts of protein. Also it is great for calorie intake when you are in need.

Here is a list of menu items and there nutrition facts. (My beverage of choice is always bottled water)

Click Here for Nutrition Facts

-Chicken Salad Sandwich (No dressing)
-Chargrilled chicken sandwich
-Chargrilled and fruit salad
-Chargrilled chicken cool wrap
-Chicken ceasar cool wrap
-Spicy chicken cool wrap

I personally eat at chick-fil-a about once or twice every two weeks. Like I mentioned earlier, I would not consider this to be as healthy as I would prefer but when your on the run or just decide you have to cheat, chick-fila-a in my opinion is the healthiest choice of fast food.

Continue Entry»