Wednesday, 29 August 2012

Learning How to Make Your Arms Bigger

Have you been wondering how to make your arms look bigger? Sure you have, that's why your reading this right now. I have some good news, you are going to find is that this process really isn't too complicated. There's no doubt that it will require just a little dedication on your part and following a few simple steps to get the groundwork going to get the arms of your dreams.
For this process to truly be successful, it is important that you understand that your triceps make up 65% of the muscle on your arms and can actually be worked out effectively twice a week when you are looking to build muscles. Despite the increased frequency in these muscles, long workouts aren't going to help you to get those big arms. Instead, keep your arm workouts to no more than 45 minutes each session.
While you look at how to make your arms bigger, another important thing to take into account is the types of exercises you are going to do. You are going to find that some exercises are going to be better for growing your arms than others. For example, the following workout done over a 30 minute period could provide you with some great results.
Great Arm Workout For Mass:
  • Kick Backs (Sets: 3 Reps: 10-12)
  • Overhead Tricep (Sets: 3 Reps: 10-12)
  • Dumbbell Hammer Curls (Sets: 4 Reps 10-12)
  • Barbell Reverse Curl (Sets: 3 Reps: 10-12)
  • Seated Preacher Curl (Sets: 4 Reps: 10-12)
  • Close Grip Bench Press (Sets: 3 Reps: 10-12)
  • Plate Holds (Sets: 4 Reps: 30 Seconds)
The above workout is very simple and highly effective. It really shouldn't last longer than 45 minutes, if it does your likely resting too long in between sets.
When you're working out, you will also need to ensure that you are eating protein rich foods that'll help encourage muscle growth. Make sure you're taking the time to look over a healthy menu that offers lean proteins and avoids simple carbohydrates. That will be the best way for you to bulk up. It is important that you do not completely cut out carbs altogether as complex carbohydrates are essential for fueling your body and helping you to build muscle mass.
You have the basics on how to make your arms bigger. Now, you just need to take the next steps and keep dedicated to your workouts to ensure you get the bulk that you have been dreaming of.
Train hard,
-David McCready
David McCready is the founder of Game Strength Insider found at He specializes in helping athletes and average Joes alike, gain long term lean muscle mass, strength and cardiovascular conditioning without gimmicks, supplements or fad dieting. © 2012 Game Strength Insider. All rights in all media reserved

13 Beauty Tips and Tricks To Keep Yourself Younger Looking and Beautiful

If you are looking for some simple and easy beauty tips and tricks to keep yourself younger looking and beautiful then this article will provide just that. So here we go!
Beauty Tips and Tricks #1
Pink is a good way to draw attention away from skin issues. It can detract from acne and red puffy eyes.
Beauty Tips and Tricks #2
Wearing sunglasses can make an individual look either more attractive or less. It is a decision that needs to be considered by the individual looking to wear sunglasses. Ask yourself, "Are these important?" ", are just a few questions to ask.
Beauty Tips and Tricks #3
Zinc is an essential mineral that is one the keys to looking your best. It is an antioxidant that helps to fight off damaging toxins and free radicals that damage the body's cells, found in environmental pollution. Zinc is also vital to the body's ability to heal cuts. To increase you intake of zinc, you can take a supplement or eat foods, such as dark chocolate, that are naturally high in zinc.
Beauty Tips and Tricks #4
As a woman who enjoys looking good, you are sure to be concerned with the appearance of your hair. Conditioners should always be used!
Beauty Tips and Tricks #5
Some beauty and hair products can leave your hair follicles open and tanning could cause some skin troubles. If you do, you may experience extreme irritation. Also stay away from products that have a strong scent after you sugar or wax, they will also lead to irritation that can be hard to find relief from.
Beauty Tips and Tricks #6
Improving your appearance begins with your thinking. In a lot of cases, the difference between a nice appearance and a not-so-nice appearance is just a matter of getting educated. When you know what you need to do to look good, it is far easier to make that happen.
Beauty Tips and Tricks #7
To make your eyes look larger, use a layered makeup effect. Apply a primer, and then put on some foundation and then some powder. Highlighting eye shadow is placed on the inside corners, as well as along the brow bone. Use a pencil to apply your eyeliner. You can smudge your eyeliner upward if you wish. By doing this, you will make your eyes look larger.
Beauty Tips and Tricks #8
Don't forget about your eyelashes when it comes to beauty. If you want to make your eyelashes fuller, try using a lengthening mascara that is also waterproof. Many brands of mascara have a formula specifically devoted to boosting length and curl. The truth is that these products often just leave your lashes clumpy and flake off. They will weigh down your lashes. As an alternative, try a waterproof lengthening formula instead. This will help your lashes look voluminous and curl upward.
Beauty Tips and Tricks #9
Keep some of your beauty products in the fridge. You definitely want to do this in summertime! If you store your beauty products, like oils, toners and lotions on ice, they are easy to apply even during scorching weather. Keeping them cool will also give you skin some relief in hot temperatures.
Beauty Tips and Tricks #10
It is very easy to ruin your manicure if your application of the topcoat allows bubbles to form. Apply polish sparingly to your nail polish brush to avoid trapping air bubbles under the top coat of polish when you put it on your fingernails. Go slowly when you are painting your nails. It may take a bit longer, but your nails will look professionally manicured.
Beauty Tips and Tricks #11
Use Vaseline on your feet at night. When you wake up in the morning, your feet will be incredibly smooth. Start rubbing your feet every night before going to bed. Apply Vaseline to your feet and then slip on some thick socks right before heading to bed.
Beauty Tips and Tricks #12
UVA rays can damage your skin just as easily in winter months as they can in the summer. It's important to keep skin protected and minimize the damage that can cause wrinkles, sun spots, and skin cancer.
Beauty Tips and Tricks #13
You could create your own mouthwash at home using a mixture of peppermint oil and purified water. For each ounce of water, add a single drop of oil. Start by boiling the water, then decant the oil into a heat-resistant glass container. Next, slowly add the boiling water to the container. Now, put a clean cloth over the container and allow the whole thing to cool. Empty into a container that has a tight fitting lid. This can now be used as a mouthwash.
There are many products available in the marketplace to improve your looks. Try using these simple beauty tips and tricks to enhance your beauty and get others to notice you. Simple methods for making yourself beautiful are within your grasp.
Are you feeling depressed because you do not feel as beautiful as you want to be? Looking for tips and suggestions on how you can transform your looks to become more beautiful. I've been there too and know how you must be feeling. This is what prompted me to create a website devoted to showing you how to be beautiful today. For example read my Beauty Tips And Tricks To Keep Your Makeup Looking Great All Day, these tips by the way are also applicable for females of all ages. Check back often for tips on hair, make-up and much more including recommended products as well. You can be beautiful today and visiting my website is your first step!

Rob Terry TNA Wrestler And Best Builder

Tuesday, 28 August 2012

Gain Muscle Strength to Gain Muscle Size

One of the most common questions I get asked from my Personal Training clients is, "How do I get bigger _____?" Whether it's bigger biceps, bigger shoulders, chest, or legs; my answer is always LIFT HEAVY and LIFT OFTEN! However, most people are not in peak physical condition and ready to jump right into an intense bodybuilding routine. To them I impart these seemingly obvious words of wisdom... focus on GETTING STRONGER first. Looking big may be the goal, but what's the point If you don't have the foundation to back it up? The reality is you need strong muscles to build big muscles and to build strength you have to challenge your muscles and think outside of the box.

So the next obvious question is "okay smart ass, then how do I get stronger?" Now you're asking the right questions!

Here are a couple of great tips to get you started:

1. Crunch the numbers to Gain Strength.

Your number of reps directly influences your body's response to your training. For gains in strength you want to work with sets of 6-8 reps at no less than 70% of your 1RM (1 Max Rep). Your 1MR is the most weight you can lift for one repetition. For example if 40lbs is the most weight you lift for one dumbbell curl, 40lbs is your 1RM. 70% of that would be 28-30lbs. After 6-8 reps at 30lbs you should almost be at muscle failure. Use this same equation to determine your working weight for any muscle group you're training.

2. Choose proper exercises to Gain Size.

To provide your muscles with the necessary attention to grow, you want to increase the amount of time these muscles are resisting tension, or working. Super setting is an exercise technique that combines two exercises back-to-back with little to no recovery time and a great strategy for gaining size.

An example of a Super Set could be Heavy Front Squats for 6-8 reps followed immediately by Single Leg Step Ups for 15-20 reps using only body weight. In this pairing, the front squats are the primary exercise whereas the step-ups are the auxiliary exercise. The goal of maximal time under tension would be accomplished here by first requiring the use of the large legs muscles as the primary movers for both exercises, followed by recruiting smaller stabilizer muscles to assist movement in the second exercise. You should notice at the end of each pair that your heart is beating faster than it might after simply performing a set of front squats. This is the result of getting the most out of your body's short term energy stores (Adenosine Triphosphate and Creatine Phosphate).

As your physical fitness improves and your workout intensity increases, your goals will likely change as well. By following these two basic bodybuilding tips you'll be on your way to gaining muscle strength and gaining muscle size.

Corey White (CB) is a Personal Trainer in Los Angeles as well as an elite Professional Track and Field athlete. He is NASM and NCSF Certified, and specializes in Strength Training, Balance and Coordination, and Creative and Dynamic Circuit Training.

Thursday, 23 August 2012

Top Bodybuilding Tips and Tricks

Bodybuilding is a sport that requires a huge amount of discipline on the part of the bodybuilder. In fact, discipline is what drives any good training program. That is because discipline brings about consistency on the manner on how any bodybuilder trains and handles his or her workout program. Disciplined bodybuilders do not waver in their workout regimen or merely go through the motions. Whether rain or shine, tired or full of energy, disciplined bodybuilders are able to make sure that they watch their diet and supplement intake everyday and devote a certain amount of time to workout in the gym.

There are a number of other factors that can spell success or disaster into one's training program. Here are just a few bodybuilding tips and tricks that are guaranteed to help any bodybuilder achieve his or her goals for this New Year.
Get the Right Supplements
It is important for every bodybuilder to ensure that his or her body gets just the right nutrients not only to stay healthy, but to help it get the cuts and build the muscle mass one envisions to achieve. Even beginners to bodybuilding or any fitness training program for that matter understands that protein is one of the most important nutritional supplements to consume. But it is not just the only nutrient that is essential for every bodybuilder. Multi-vitamins are just as important as proteins, but they are also the most underestimated supplements that a bodybuilder can consume. Multi-vitamin supplements help ensure that bodybuilders get all the vitamins and minerals they need for hardcore training, growth and health.

Aside from this, bodybuilders are also able to benefit from supplements that contain creatine and compounds that can increase nitric oxide in the body. Nitric oxide causes blood vessels to dilate more and as such, increases the level of oxygen and other nutrients to be distributed through the different cells of the body.

Help from Testosterone
Consuming supplements that contain testosterone is one of the most included suggestions in any bodybuilding tips and tricks guide. That is because, when it comes to the sport of bodybuilding, testosterone would always be king. High levels of testosterone in the body help bodybuilders pack on muscle mass, while burning fat at the same time.

Focus on Weak Areas
One of the biggest hurdles of any bodybuilder is the fact that there are just some areas in their body that do not develop as quickly as others. In order to address this, bodybuilders would spend more time and do additional training on these areas for them to "catch up" with the other parts of the body. Arnold Presses, named after the Oak himself, are a great exercise for isolating the delts. Close grip bench presses can give an extra boost for bodybuilders who find that their chest areas are rather slow in developing. For bodybuilders that need to work double time on their triceps, a great additional exercise is the seated overhead dumbbell extension. Finally, drag curls are excellent in isolating the bicep muscles, especially the outer biceps. All of these exercises can be done with the use of free weights. It is highly suggested that bodybuilders first utilize lighter weights in order to ensure that their form is correct before going on to heavier weights.
Overall it is important to follow a good bodybuilding program that will give you step by step instructions.

Saturday, 18 August 2012

BodyBuilding For Youngster

Important Tips for Body Building

As body building is an interesting activity for the youngsters, when they move into the colleges and universities, where they fail to access their favorite Gymnasiums and high food supplements? They would probably be having junk food or sharing the kitchen stuff leading to exasperation.

The imperative point is the commitment and dedication towards having a perfect toned body. You should develop a plan about the diet and appropriate exercises in order to achieve the desired goal. Stick to the plan or everything would be a vain.

The first important tip for body building is that you should use right food at a right time. Prefer healthy foods rather junk food. Include a protein diet such as protein shakes and do not starve for longer hours. Try to keep your room refrigeration filled up with nutritious items so that you do not have to look for alternate items. Do not get engrossed by the unhealthy diet as it would ruin out everything.

Develop a good routine and habits such as sleep hours and drinking habits. If you doing these lifting exercises for fun then drinking at the weekends is fine, but do not make it a habit, if you are serious in training sessions. Drink a lot of water before, during and after the exercise sessions.
Body building also includes proper lifting techniques, as the improper techniques would not bring any effective change. Besides that, this can tear your muscles or ligaments and cab break bones. Be sure that your various body parts move in the desired directions.
Another tip to remember is to warm up yourself properly for at least 5 to 10 minutes, as this would maintain your blood circulation system. After this, warm up your self with the help of weights. On the other hand do not load too much weight in order to look stronger. So for this purpose, try to leave your ego at home and work in an appropriate and defined way.
The other important tip for body building is the focused attention towards whatever exercise you are doing. Do not get distracted or become preoccupied, if you want to get more weight and loss of fat. Remember never go a gym for wandering here and there. You go gym to work to keep your self healthy and fit.

Thursday, 9 August 2012

Your Guide to Bodybuilding Supplements

Building lean muscles is more than just for purposes of enhanced appearance. Bodybuilding is part of the health routine of many men and women. Some people think that most men with beefy structures got all their build by lifting weights alone. Sure, weight lifting has had a major effect on their physique, but bodybuilders get help from other stuff too. You might have heard about creatine or protein shakes that help people build muscles. Indeed, it is important to look at certain supplements that enhance the body's ability to build muscle tissue.

Expert bodybuilders believe that natural bodybuilding supplements can help you achieve the perfect structure. Today, there are a lot of products that are aimed at weightlifters and bodybuilders to get the physique they eagerly aspire to achieve. In fact, the number of available muscle-enhancing supplements now can confuse anyone. It is hard to choose among them, let alone choose the best product.

Protein powder is one of the most notable supplements among bodybuilders. It is not hard to understand why protein powder is essential to bodybuilding. Protein is the main component of muscle tissue. Someone who wants to build muscles should match his or her protein intake depending on his or her daily needs. Protein is not just important for muscle-building. It is also an essential nutrient, just like carbohydrates. It also has an important role in our body's immunity and overall health.

Do not be too rash in buying protein powders, because they are not manufactured the same way. Before you purchase any bodybuilding supplement, consider making a research. You may come across popular protein supplements for bodybuilders. What you must do is read product reviews. Find out which protein powder has the best feedback. Be warned that there are protein shake products that contain inappropriate substances that could be harmful to your health. Hence, examining each product is necessary. Look into the reputation of the manufacturer as well.

Creatine is another supplement popular among bodybuilders. It is actually a substance naturally present in the body, just like protein. It is found mostly within the body's skeletal muscles. The compound helps fight fatigue during workout.

Nitric oxide is another noted supplement for bodybuilders. The substance is known to aid the body fight stress, although it also exists naturally in the body, like the other supplements. However, the reason these substances are given as supplements is because your body can exhaust them during strenuous activity. Such substances need to be replenished during vigorous exercise.

 Another noted benefit of nitric oxide is that it is a libido enhancer. According to experts, it enhances your blood circulation and endurance. Men may get extra benefit from this natural bodybuilding supplement.

Now, keep in mind that these supplements are not for everyone. You cannot just take them because you want to grow muscles. They are definitely for those who hit the fitness center every day, not for those who sit in their couches all day. Taking any of these supplements is just one aspect of muscle-building. Still, if you want to gain that beefy structure, you have to work hard on achieving it.