How To Gain Weight And Build More Muscle

For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass.

There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.

Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many 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 results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.

Exercise Guidelines for building muscle:

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. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift.

Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.

The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.

Bench Presses - works the chest, shoulders, triceps

Overhead Presses - shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bar Dips -shoulders, chest, arms

To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.

Eating guidelines for building muscle:

A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.

When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the 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.

During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.

So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein, your body has no other choice but to gain weight.

A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won't know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven’t been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we've got that out of the way, let's go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don't make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they're covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we'll look at each of these in turn.

ATV Transporting Tips

Transporting an ATV can be a challenge, especially if you do not have the right equipment. Trying to transport an ATV in the back of a truck or in an all purpose trailer is not the best idea. It can be dangerous and make the task more difficult than it has to be. An unsecured ATV is dangerous and can injure people, and damage your truck or the ATV. If you are going to transport your ATV, make sure you use a specially designed ATV trailer and properly secure your ATV. Taking large heavy equipment such as an ATV on trips with you can be stressful, but using the proper trailer will reduce the amount of stress and make your tripe and enjoyable one.

An ATV trailer is a type of trailer made to transport ATV's. Loading, unloading, and moving your ATV is much easier with a specially designed trailer and your ATV will be much more secure during transport. Most ATV trailers are made low to the ground and include a ramp that also folds up to secure your ATV after loading it. ATV trailers are made to withstand the weight of an ATV and have other safety features including places to use straps to secure your ATV.

There are some tips you should remember to make the most of your trip while transporting an ATV. Loading and unloading your ATV may seem like the hardest part, but compared to the challenges of driving with a trailer in tow these steps are relatively easy. Make sure the ramp on your trailer stays in good condition and if it is not attached, make sure it will not slip while you load or unload your ATV.

Driving while hauling your ATV in a trailer will prove to be the hardest part of transporting your ATV. Every move you make with your vehicle will cause your trailer to move as well. If you switch lanes or turn often, your trailer will also sway and move form side to side. Because the trailer is being towed a short distance behind your vehicle, the reaction of the trailer will be delayed.

It will take a few seconds longer for the trailer to stop swaying and the movements of the trailer may be more exaggerated than that of your vehicle. If you are new to towing trailers, you should practice on quiet roads near your house before you attempt to tow your ATV long distances.

Acceleration and braking is also different when you are towing a trailer. Obviously, you will not be able to accelerate as fast when towing a trailer so make sure you give yourself plenty of room when entering the road. You will also not be able to brake as quickly so do not follow as close to cars as you normally would.

The faster you drive, the more your trailer will move so always drive with caution while pulling your ATV trailer. You should also make sure your ATV is properly secured on the trailer so that is does not come loose from bumps and vibrations and get damaged or cause damage to anything else.

Setting up a Reef Saltwater Aquariums

Saltwater enthusiast have developed a love affair with coral reefs. There is nothing they love better then to design, stock and maintain a saltwater aquarium that is teaming with coral.

For years only the most adventurous were brave enough to tackle the challenges proposed by a reef saltwater aquarium. Until recently coral reef was notoriously hard to maintain.

Times have changed. Now there are several varieties of coral that even the most novice saltwater aquarium owner can enjoy.
The key to successfully maintaining a reef saltwater aquarium is to have your saltwater reef aquarium properly set up.

The first thing you'll want to find is a tank. Select the largest possible tank that you feel comfortable with. The greater the size of your tank, the greater the water mass encompassing the reef, and the more you will be able to duplicate the effects of the ocean. You can choose either the classic look of a glass aquarium or you can select an acrylic tank which gives you a larger variety of shapes and styles. Acrylic tanks are also more durable then glass tanks. Make sure that there is absolutely no copper anywhere in the tank. Copper has a lethal affect on coral.

Before adding the coral to your tank make sure that the temperature of your water stays consistent. The temperature should remain at 23-25 degrees Celsius (73-77 degrees Fahrenheit). Your coral will remain healthier in water that is always at the same temperature.

It is very important that your reef saltwater aquarium be properly filtered. The three types of filters are mechanical, biological, and chemical.

A mechanical filter is a filter made out of spun nylon floss. Mechanical filter trap and remove wasteful material and prevent your chemical and biological filters from becoming clogged. There are a variety of biological filters. Some use the tanks aquarium substrate as a part of the filtration system. The purpose of biological filters is to contain the biochemical properties and to break down waste products.

Chemical filters absorbs the ions of dissolved waste. Chemical filters are typically based on active carbon.

Many reef saltwater aquarium owners like to use other products such as Bioballs and Protein Skimmers to assist with their filtration system.

The PH level of a reef saltwater aquarium should hold steady at 8.2.

Coral reefs require a filtration system that circulates the tanks water. Moving water tends to be rich in oxygen and the currents carry food to the invertebrates living inside the immobile coral. A submersible pump will do wonders to increase the water flow in a saltwater aquarium.

When you decide that it is time to stock your reef saltwater aquarium with fish you need to remember a few things before rushing out to your favorite fish store.

Bear in mind that just because a variety of fish lives in the ocean does not automatically mean that it's compatible with coral. Some fish eat the invertebrates that make the coral reef their home. Some fish produce waste that is toxic to the coral. Some fish, like Blow-fish, produce a toxin when they die that can kill every living organism in your aquarium.

The Importance of a Good Auto Sound System

If you spend a good deal of time in you car, and yes, the morning commute to work and the evening commute home each and every day definitely counts, you are probably more than slightly aware of the benefits of having a good auto sound system. Your sound system is your companion in your travels most of the time. Even those who have children often spend a great deal of time driving alone.

For those long and sometimes lonely miles your auto sound system is the voice of reason, the energetic beat, and the information that keeps you up on current events, weather forecasts, and what is going on in the world of the rich and famous. Even if you aren't all that into music there is the wide and wonderful world of talk radio that keeps many of us informed and inflamed about issues that are important to us and causes which we feel passionately about.

The proper auto sound system affects the way we hear everything that comes through our radios. It doesn't really matter if you have the latest and greatest of subscription programs, XML programming, or even digital radio if your sound system is poor the quality of your programming will never reach your ears. Your sound system is the difference in standard sounds coming through your speakers and excellence making its way to your ears.

Contrary to popular belief however, you do not have to have the loudest sound system in order to have the best sound system. The truth of the matter is that once the music is so loud it ceases to sound like music and comes across to those inside and outside of your automobile more as noise than the wonderful music it may be in other circumstances. While there are many who enjoy the throbbing and jumping sounds that come from over emphasized bass, there is something to be said for an auto sound system that is well rounded and balanced. A good sound system will make all aspects of the music sound better and not just a certain few.

The important thing about sound systems aren't the price that they command, the bass that they flaunt, or even the most minute details of the making and manufacturing of the sound system. The true beauty of a sound system lies in the fact that it should be music to your ears. You and you alone can choose the sound system that you like best as every person has different things they will listen for and enjoy in not only their music but also their sound systems. I love many different types of music and as a result will tend to listen to several different music genres as well as a stint of talk radio on several different systems and elect the one that sounds the best on the most of the music platforms and genres I prefer. I recommend a course of action similar to this to all who are interested in purchasing an auto sound system for their vehicle.

One thing that often gets overlooked is how much time we really spend in our vehicles in the course of a week. Most people pay very little time, money, or attention the particular stereos we put into our vehicles when in reality we spend nearly as much time each week listening to our auto sound systems as we do watching the televisions in our home. Music is all around us and it deeply affects and enhances our joys, our sorrows, even our romance. For those reasons, shouldn't we invest as much, if not more, time and energy in a great auto sound system as we do in a television for our homes?

By taking the time to get the perfect sound system for our vehicles when we first purchase our automobiles we will enjoy the maximum benefit our sound systems can provide. By enjoying our sound system, more people are willing to hang on to their vehicles longer which actually saves a great deal of money in the long run while also increasing your overall enjoyment of your time spent commuting to and from work each and every day.

Honey

Honey bees spend their entire life pollinating flowers and making honey. Bees use pollen that they gather from flowers to create honey that the bees use to feed themselves. Beekeepers are responsible for removing the honey from the bees and using for human consumption.

After the beekeeper has collected the honey from the bees, removed the wax caps that the bees use to seal the honey in the honey comb, and extracted the honey from the honeycomb it's time to process the honey.

Not all beekeepers have process their honey. Unprocessed honey is marketed with words like raw, areanic, unfiltered, and natural printed on the label. The words are different words to say unprocessed. Beekeepers that choose to process their honey, should have it done as quickly after extracting the honey as possible. The act of processing honey is making sure that the honey is heated and filtered.

Processing honey is a sticky and hot process, it is important that the person is patient and diligent. The area where the processing is taking place should be kept clean and free of insects. Before you start processing the honey crop make sure that all your equipment is dry. Honey absorbs water. Honey that has to much water in it will ferment.

Experienced beekeepers can look at a vat of honey and tell you what type of flower the worker bees who were attracted to when they were gathering pollen. They can do this by looking at the honey's color.

The type of flower the bees collected pollen from also affects the honey's flavor. Other factors like soil quality and honey comb quality can change the flavor of the honey. On the average lighter colored honey has a milder flavor then darker colored honey. There sre approximately three hundred different varieties of honey produced in the United States.

The plugs that bees use to seal honey into the honey combs can be used to make bee's wax candles.

For the health conscious, honey is a great substitute for white sugar.

Honey that is still in the honeycomb has a more natural flavor then honey that has been extracted. Extracted honey works best for flavoring teas and cooking.

Fans of natural healing have always been big fans of honey for medicinal purposes. It is believed that honey is an excellent way to soothe sore throats, can help regulate blood pressure, burns, pressure wounds, and infectious wounds.

Honey has been used by Chinese apothecaries to soothe aches and pains. The Egyptians favored using honey when they were treating wounds. Even the Greeks and Romans left behind literature that spoke of the medicinal benefits of honey for curing various forms of illnesses.

Is Yoga For You?

Yoga is the most popular and fast growing exercise trend of all. Over the last few years this form has really taken off and more and more people are choosing it among all other forms of exercise. Yoga is healthy and it is fun. Your entire body will get a total workout and a great stretch when you use yoga each day.

If you are ready to take your life in a whole new direction, one that is healthy and well balanced then toga is probably for you. There are enough different kinds of yoga out there for you to try that you are sure to find one that suits both your fitness level and your pain tolerance.

There is an idea floating around among the populace that yoga is a painful experience. This is simply not the case. Yoga, if done correctly, can stretch your muscles but not hurt them. There are different forms so that everyone can find just the right kind of yoga for them. The best way to get involved in this fabulous exercise regime is to try a few different kinds. Start slow and do not push yourself too hard. That is how so many people get hurt.

Yoga helps to exercise not only your body but your mind as well. This is a spiritual exercise that will do wonders for your state of mind. You will find yourself much less stressed and more and more relaxed the more you do yoga. Everyone deserves to feel good and strong and that is exactly what yoga is going to do for you. It is like a natural fountain of youth. In no time people will be asking you if you got some work done, because you look so great!

If you are ready to finally get on track as far as your health is concerned then give yoga a shot and see what a difference it can make to your life.