Types of Foods to Help Build Muscle Quick

By Caleb Lee

You have to eat healthy in order to build muscle quick and lose some extra weight.

When first looking at eating healthy, one would always seem to picture salads. Salads are a part of eating healthy; however, there are many choices of other foods to eat healthy.

Eat Healthy... What did you picture when I said, "Eat Healthy"? A salad? Why not, it's green and nutritious. However, this thought makes people unaware to the variety of foods available to them if they want to eat healthy and build muscle quick.

Anyways, you need to make sure you get all the nutrients needed for your body and muscle growth. By only eating things such as salads, you won't get anywhere. You will be able to see weight loss by doing that; however, it will make you sick and weak, because of insufficient nutrients to build muscle.

The 3 nutrients you need for building muscle quick and lose fat are proteins, carbohydrates, and home grown items.

To build muscle quick, you need protein. Protein is your muscles food and will help it recover fast and bigger. This will allow you to recover fast, after working out. You can get this protein from eggs, fish, chicken, and lean red meat. When it comes to eggs, eat the yolk, too, because it has good protein and vitamins. Salmon is a good fish for protein, also containing Omega-3 fatty acids and Vitamin D.

Next on the list are carbohydrates. These will provide your body as its energy source when you are working out. This will mean your body will work off these before going to your body fat food energy. You might say, "I want to eat fewer carbohydrates so that my body eats fat right away, so it burns more." And those of you who do that, you couldn't be more right! However, you will also feel the burn! While you work out, your body will begin to ache, burn, and cramp faster than if you had carbohydrates. This is where you need to remember that your body also builds muscle outside of the gym. Carbohydrates only last for so long, and most will be burned up during the work out. This means the rest will be soon burned up after your work out, and then your body will look for your fat as its secondary choice. Eating carbohydrates for energy only saves you the instant pain and annoying aches while you try to get a good work out in.

Carbohydrates come from many things. Most people think of bread. Try to stay away from the high processed and sugar foods for this. Look into oats, cereal, and pasta. Yogurt is also good for both carbohydrates and protein. Eating some type of carbohydrates after your work out will help with your recovery time, giving that added boost for energy to your body.

Home grown vegetables and fruits contain vitamins, fiber, and minerals that all help in rebuilding and preventing sickness by building up your immune system.

Basically, you want to eat foods that are good sources of protein, carbohydrates, vitamins, fiber, and minerals to help your body recover, help build muscle quick, and also lose fat naturally. - 17274

About the Author:

Check out the expert's website for more on how to build muscle, burn fat and to get more free reports.

Weight Lifting Exercises - TRAPEZIUS

By Westy

The trapezius muscles are commonly referred to as the traps. They are the muscles that are connecting your back and your neck in simplistic terms. They are worked when you are working your shoulders and back. There are some exercises that can work on these muscles, but there are not many of them. You can gain some great growth in this area if you pay attention to your workout and make sure that you work these muscles. Many people use shrugs as a way to work these muscles after their workout.

The major moves that you can use to work the traps are the shrug and the upright row.

The Shrug

This exercise should be done with dumbbells or a barbell. It is possible to do these exercises in the front or in the back.

All you will have to do is hold the weight and shrug your shoulders. That is all you have to do. Some bodybuilders will use a variation of this exercise by rolling the shoulders instead of simply lifting them up and down. All you do to do this is roll your shoulders when you are performing the shrug.

To perform the shrug.

1. Grab the weight and hold it at arms length in front of your body using an overhand grip

2. Lift the shoulders and try to reach your ears with your shoulders.

3. Hold the movement and then lower your shoulders, repeat.

One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.

Here is how the upright row is done:

1. You should use a wide grip if you are going to be giving the traps a greater intensity.

2. You should hold the bar in front near to your thighs

3. Lift the bar straight up along the line of your body until you get to about the hight of your chin

4. Hold the movement, lower the bar, repeat.

Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts. - 17274

About the Author:

Westy's Workouts provides you with the most effective natural bodybuilding and weight training advice on the net. Find Building Muscle Secrets for growing strong FAST at Building Muscle Tips. Your SIZE depends on it!

Acai Berry Best Products

By Micheal Vincent

There are very few foods in the world that can claim to be superfoods. Superfoods must have many more benefits besides just providing enough calories and some nutrition. However, there are some foods that are able to be elevated to superfood status because of the incredible benefits they can deliver.

Acai berry is one of these foods. With its ability to do everything from increase weight loss to fighting off disease, acai berry can provide you with better health without any effort.

What makes Pure Acai Berry such an incredible food is the fact that its nutritional content is as close to perfect as possible. First of all, it is absolutely filled with antioxidants. Click here to find more information about Best Acai Berry Products.

As you probably know, antioxidants are necessary for slowing down the effects of aging and for fighting disease. The berry also has monounsaturated fats, which are the healthy type also found in olive oil.

Fiber and phytosterols are also part of the package, as is a well balanced amino acid complex. In all, this food is a very complete way of getting energy, nutrition, and antioxidants all in one package.

Because of its extremely complete nutritional content, the acai berry has the potential to provide tons of benefits for your body. Among the most popular reasons for people to use the product are to increase energy, maintain better health, and to lose weight.

You can expect to have more energy when you use the acai berry because of its combination of carbohydrates and fats and its high concentration of antioxidants. All of these things combined make it a very good source of energy and a great way to increase your stamina during the day. Because you are likely to feel and be healthier while taking it, this will also increase your energy.

The antioxidant levels of this berry are more than five times as high as in blueberries and other such foods. This makes them very powerful in terms of fighting aging and bodily damage. Many people rely on this berry to fight off the free radicals that can be implicated in everything from cancer to wrinkles.

Antioxidants have the amazing power to neutralize free radicals, which can help you feel younger and healthier than ever before. By using foods with high levels of antioxidants, you can experience great health and fend off the damaging effects of pollution, UV light, aging and more.

Pure Acai Berry can also help you with your weight loss goals as it has the ability to help your body burn fat more efficiently and to increase your metabolism. In addition, because it can help your body work more efficiently in general, you can expect losing weight to be easier.

For instance, the ability of the berry to increase your stamina will make it easier for you to exercise, and the berries perfect amino acid complex will allow your muscles to function properly during exercise. The berry even provides digestive support so that you can use your food more efficiently.

The benefits of the acai berry are hard to beat and it is a great addition to any diet. Since it is not a local crop, the best way to get the benefits of this berry is in the supplement form offered by Pure Acai Berry.

Since this is the most concentrated and purest way of getting the incredible benefits of this berry, you will be able to reap the benefits of this berry much sooner. Begin now and you can even get a Free Trial of Pure Acai Berry to see the benefits for yourself! Click on Best Acai Berry Products to find out more. - 17274

About the Author:

Looking to lose weight? This article is for consumers looking for information on Pure Acai Berry and Acai Berry Promotion. - From Micheal Vincent, your Health&Fitness Expert.

Obesity Diabetes and Magnesium - A Strange Relationship

By Virginia Pipolini

Over the past several years we have seen an increase in obesity in children. Along with this weight issue we have also seen an increase in the number of cases of juvenile, or type 2 diabetes. Studies have tied this insulin related dilemma with a deficiency of the electrolyte magnesium.

Research studies say yes, that magnesium deficiency is associated with insulin resistance. What exactly is insulin resistance? It is the blocking of the insulin protein, produced by the pancreas, in converting glucose into energy.

The number of diabetes cases keeps rising. Diabetes is prevalent in over weight children, and there is a demonstrated connection between excess weight and magnesium deficiency.

Studies conducted at the University of Virginia measured serum magnesium, insulin sensitivity, and magnesium intake through diet in children with type 2 diabetes. This study showed a correlation between insulin resistance and magnesium deficiency in children.

Our western diets are woefully lacking in nutrients such as magnesium, but magnesium is vital to our healthy body function and interaction with over 300 enzymes in the body. One method for introducing additional magnesium to the body is transdermally, or through the skin. The affect can be seen quickly, and many report feeling calmer and sleeping better after applying transdermal magnesium.

The conclusion was that improving the magnesium levels in children is important in preventing type 2 diabetes. Diabetes Care 28:1175-1181, 2005. Magnesium Deficiency is Associated with Insulin Resistance in Obese Children. - 17274

About the Author:

magnesium is one of the vital electrolytes, key to our energy and ability to cope. Learn more about diabetes and magnesium deficiency at http://magnesium.DixieRetreat.com

About Water Filtration Systems for Convenience and Savings

By Joseph Nagy

Today's trend of health conscious people moving toward natural health is huge. Pure drinking water has been recognized as being most vital to our health. Shockingly, there are over 2,100 different toxins that could be contaminating your tap water.

A lot of people are buying bottled water, thinking this is the only solution. Some reports claim that bottled water isn't much better. Not only is it very expensive, but it harms the environment with the millions of plastic bottles that are being manufactured, transported, then dumped in our landfills, slowly killing our planet!

The solution to protecting your health, your family's health, and the health of our planet is a home water filtration system. There are many different water purifying systems that can be installed in your home. When you begin to research water filtration systems, you will notice significant differences between products, including their cost.

A lot of people have a reverse osmosis water filtration system installed under their kitchen sinks for pure drinking water. This system does a great job of removing contaminants; but, unfortunately, it also removes beneficial minerals, like calcium and magnesium, just to name a couple.

Of the many other water filtration systems, some remove more toxins than others; therefore, you could still be drinking contaminated water. Be sure to check what features you are getting compared to how much you are spending.

Shower filters are also available. Remember, when you shower or bathe, the warm water opens up the pores of your skin for the water to penetrate. Pure water is very beneficial for the skin as it hydrates it. Many contaminants in our water can cause dry, itchy skin, skin rashes and other ailments. Breathing the steam from contaminated water can be harmful to your lungs and contribute to asthma and upper respiratory problems.

A whole house filter would be an easier solution, saving time and money on maintenance and replacement filters. One system that purifies drinking water and our shower water would be very convenient. A whole house water filtration system also purifies laundry water and cooking water.

While being health conscious, we cannot help but to be budget conscious too. If you have already figured out the cost of drinking water, you may be comparing it to the per-unit cost of gasoline! Figure out how much you're spending for drinking water for a year and keep this number in mind when shopping for your water filtration system

One thing to look at is the cost of maintenance and replacement filters for the system you are purchasing. The filters should be rated to indicate how many gallons of water can go through them before they need to be replaced. A good system is homeowner-friendly with easy to read maintenance instructions so you can easily change the filters yourself. You should find that maintenance of a water filtration system is not as costly as buying bottled water.

If you're going to spend the money, be sure to get a system with multi-filtration to remove all the toxins. Choose a system that has been on the market for a long time; one that is popular is likely to be a good choice and replacement filters should be easy to get. Be sure to find out about replacement filters when you purchase your unit; see if they are available at you local hardware or home-improvement store, of if you need to order them.

With adequate research into water filtration systems, you should have a pretty good idea of what you want to have installed in your home. When you consider the purchase, installation and maintenance costs, compared to the cost of purchasing bottled water, also think about the convenience. You will no longer be going out to get bottled water each week; no more plastic bottles cluttering up the house and the landfills. With a whole house water filtration system, you get the added bonus of improving the quality of all your water, for better results with laundry as well as safe cooking and showering water.

There are many products available to suit your individual needs and fit your budget. Whether you just want a filter for one faucet, a shower filter, or a whole house filter, do your research to be sure you get a water filtration system you will be happy with. - 17274

About the Author:

This article was written by Joseph Nagy who specializes in the purification of water with different filtration systems, including kitchen sink, showerhead and whole house water filters. Through a patented process, Joseph can provide the highest performance water filtration systems that remove all the harmful contaminants without removing the beneficial minerals.

Build Muscle Up with New Techniques

By Jared Conley

You want to achieve muscle weight gain and you want to do it now. You've likely heard how much hard work it will require, and you're getting mentally prepared to get to the gym four or five times a week for more than an hour per session.

You've been misinformed. Conventional wisdom has led you down the wrong path.

With a properly-constructed workout, you can achieve better results in under ninety minutes per week. By better, I mean that you can build muscle up just as fast as with the extended workouts, but you also get quite a few additional benefits:

* You will build muscle mass quickly and burn fat at the same time

* You will burn more calories as a result of a 15-minute anaerobic workout than in a 60-minute cardio workout

* You will improve your explosive power

* You will increase your your overall fitness level and anaerobic threshold

* You can improve your flexibility and joint strength

* You will increase your core without doing core-specific exercises

These techniques are not secrets, but aren't widely used. These short workouts are based on intervals, which is nothing new. Intervals have been used successfully for quite a few years. But how you apply those intervals will be the key to success. That's why it's so important that you research a proven plan if your goal is muscle weight gain.

The two primary types of interval training you'll find in good plans are high intensity interval training (HIIT) and Tabata training. HIIT sessions are generally used for the cardio workouts, and 15 minutes will replace 45 to 60 minutes of traditional cardio exercises.

Tabata training is just one form of strength training using intervals and compound exercises that will have your muscles screaming in 20-second sets. You can also generously apply in functional exercises, kettleball training, sports-specific exercise and more to keep your sessions interesting. But prepare for effort -- you can't build muscle up unless you put forth maximum effort during your workouts.

But these types of workouts aren't for the faint of heart. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you're ready, put your game face on and get to work. You'll love the results! - 17274

About the Author:

Jared is a time-strapped professional who is always on the lookout for techniques to get better results in less time. Over the years, he has reviewed most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to achieve muscle weight gain and strengthen their bodies.

Weight Lifting Exercises For Your Chest

By Westy

Many people wonder which is the best exercise to use to build muscle in the chest area. If you look in your local gym there are a number of people using all sorts of exercises to get the results that they are looking for in their chest region. The bench press is the most popular choice for those who are looking to improve the muscles in the chest. This is known to be one of the best exercises that you can use to work the upper body and most especially the chest. There are others that you can use as well.

Some of the other exercises that you can use for your chest muscles are:

Inlcine Bench Press

Flat Bench Flyes

Flyes At An Incline

Cable Crossovers

Dips

I tend to think that most times the chest workout should start with focus on either the bench, or dips. The reason being that they are great comprehensive exercises, and if you're looking to gain mainly size and strength, there's no need to do focus exercises for any particular body part. And plus, why workout harder or longer than you need to!

What's the best way to perform the bench press?

1. Lie on the bench with the bar above your line of site

2. You should always use a spotter if you are going to be lifting heavy weight.

3. Breath in as you are lowering the weight toward you.

4. Breath out as you are pushing the weight away from you.

5. Keep going until your muscles fail.

The bench press works on the shoulders as well as the chest. You will feel the workout in your triceps and the lats at the same time. You should make sure that you warm up the muscles with some low weight first. If you do some warm ups first, you will feel the benefits in your muscles if you take the time to do this.

For example, if you lift a maximum weight of two hundred and twenty pounds, you should warm up with a weight of ninety pounds for fifteen repetitions. Increase the warm up to one hundred and forty pounds for eight repetitions, and then one hundred seventy pounds for four repetitions. Finally, increase to two hundred pounds for one repetition. This will make sure that your muscles are warmed up completely before you begin your bench presses. The bench presses will be done until your muscles fail, so keeping your muscles warmed before you workout is very important. - 17274

About the Author:

Westy's Workouts provides you with the best body building and weight training advice on the net. Find Building Muscle Secrets to GET BIG FAST at WestysWorkouts.com. Your SIZE depends on it!

Different Treatment Modes For Fibromyalgia

By Michael Byrd

Fibromyalgia is a truly nasty disorder, and some patients even feel more sick when undergoing medical treatment. However, there is hope! Because I have observed promising results with alternative treatments for Fibromyalgia- and even seeing patients undergo complete reversals. Wouldn't it be great to be well again?

If you got the will, start by living a simple life. You could analyze your daily routines and note the stressful conditions that you may write off. You could also lessen stress by studying newer methods for relaxation. Exercises like meditation and deep breathing are important methods that could aid in treating the anxiety and depression that are generally related with Fibromyalgia syndrome (FMS)

The next vital step in treating fibromyalgia is in initiating light aerobic exercises like walking or swimming. Though you may feel pain and uneasiness at the start, the exercises can help in reducing stress. You can do this by starting slowly, and gradually increasing your activity levels until you're doing this for half an hour four or more days each week.

You also need to make sure you get plenty of sleep. It helps to go to bed and wake up at the same time each day. Fibromyalgia's chronic pain generally causes fatigue, therefore you need to get adequate sleep whenever possible. You need to do everything needed to making your sleeping quarters comfortable, relaxing and quiet. It's also worth knowing that you shouldn't watch the news before going to sleep, as well as to avoid alcohol, caffeine and sugar in the evening, because these interfere with sleeping patterns.

As with eating and drinking, achieving high levels of nutrition is vital. Getting as much high-quality nutrition is key in attaining a more vibrant and healthy life. For optimum results, consume organic whole grains, fresh fruit and vegetables, and omega-3 rich fish. It also helps to reduce fat intake to 30% below your daily calorie level, drink at least eight glasses of pure, clean water, and eat only free-range meat if possible. Smokers are definitely advised to stop this time.

Those suffering from fibromyalgia should also consider getting at least 1,000 i.u's of vitamin D. This vital nutritional factor is based on research done by Dr. Michael Holick, director of Vitamin D, Skin and Bone Research at Boston University. Dr. Holick notes that individuals who suffer aching bones and muscles are simply suffering from vitamin D deficiency.

It's worth knowing that although you try to eat the best and most healthy diets, research indicates that you can't get all the necessary nutrients from the food you eat. It's vital to take whole food supplements for ensuring optimum health, as even the American Medical Association recommends taking these supplements.

In overcoming fibromyalgia, the most important thing to consider is to take better care of yourself. To do this, you need to eat right, exercise regularly, take time to relax, and inform everyone that you've got a new method for having more fun. You could listen to your favorite music, take a warm bath, get a massage, walk your dog, watch a feel -good movie, and whistle a happy tune. Live a great life! - 17274

About the Author:

The truth about fish oil is finally revealed! Learn more about fish oil and get all the free insider information.

Infos - Fitness Magazines

By Marius Hagen

With the concept of staying fit and healthy dominating the society today, how hard you should be pushing yourself depends on your level of fitness and your health history. You can kick off with your doctor's recommendation regarding optimal heart rate target for working out based on these factors.

On the other hand, you may start reading fitness magazines in order to entice you to start toning those thighs and biceps and have beautiful abs that can be very amusing to the others.

Since the advent of the printing technology, printing has been a crucial factor in progressive development of a person as well as a nation. Through prints, you now have some fitness magazines that do not only offer colorful graphics and superb layout but also helpful and useful tips and advices that people can use.

The many appropriate thing about many aptness magazines is which they do not "beat around a bush." Many aptness magazines yield we with straightforward, no hype or shortcuts, usually minute as good as arguable report as good as possibly tips about fitness, health, as good as ideas upon how to hold up a peculiarity life. Aptness magazines usually yield applicable pieces of report which make a difference many to we as good as your family.

Each article written in fitness magazines are classified according to the topics they possess. The categories may range from basic information about foods to the sports and fitness advices from health and fitness experts.

Consequently, one of the known benefits of having fitness magazine in the market is based on the premise that people need ageless realities bounded by true-to-life testimonials of other people. The articles written in fitness magazines are based on unfussy, systematic approach specifically made to answer timely issues about health and fitness.

Best of all, fitness magazines are also great sources of advertisements that focus more on health products such as vitamins and minerals food supplements and other necessary equipments needed to keep your body at its optimum peak of health.

Alternatively, with the advent of information technology, fitness magazines are now available in the Internet. Like its printed replica, electronic forms of fitness magazines likewise provide pertinent information about health and fitness. - 17274

About the Author:

Klick here for information on cardinal fitness ? fitness workouts Read more : Fitness24.biz

Build Muscle Up with These Quick Tips

By Jared Conley

If your goal is to get twice as good at something, what would be the best way to approach it? I can think of two primary approaches. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or performing 100 activities 1 percent better. I think that most people gravitate towards the former approach, but the second is much easier to implement.

Taken a step further, to make each of these 1 percent building blocks more effective, you could also focus on things that occur outside of your workouts. So you focus on changing your habits and making fractional improvements in many areas that will stack on top of one another to give you huge benefits.

So here are 5 simple lifestyle changes you can make to help you build muscle up.

1) Replace Traditional Cardio with Interval Training

Traditional aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, focus on interval training for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated 3 more times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, concentrate on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is an easy way to overload muscles and promote muscle weight gain.

3) Increase your Sodium Intake

Sodium increases amino acid absorption and carbohydrate storage while also improving the muscle's sensitivity to insulin. Just do in it moderation!

4) Mix up your Total Time Under Load

Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don't allow your muscles time to recover, they can never rebuild.

5) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should. It's a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat in response to the presence of a hormone in your body, and that hormone comes as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You'll enjoy the cheat day and burn more fat to boot. - 17274

About the Author:

Jared is a time-strapped professional who is always on the lookout for techniques to get better results in less time. Over the years, he has reviewed most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to achieve muscle weight gain and strengthen their bodies.