Containing Mistakes: Valuable Advice for Building Muscle

By Brad Morgan

If you are undertaking a muscle building regime, there is a lot of information out there to help you get started. The problem is that there is so much information, and often conflicting advice, that you may not know how to start.

There is more than one way to build muscle, more than one exercise that works, but there are also many things that can hurt your efforts to build muscle. Let's take a look at some things to avoid.

1. Buying overpriced gym memberships.

If you are considering a gym membership, it may be much better for you to save yourself the expense. While gyms tout their stack-pulley, computerized, or hydraulic machines as much more effective and safe than free weights, the best workouts are the low-tech, low-cost ones that you can do in the comfort of your own home.

In the privacy of your own home, you can workout with moves like squats and lunges, which require absolutely no equipment, or with free weights, which are relatively cheap. The best equipment is your body, some free weights, and hard work.

2. Not changing your workout.

It is easy to see results immediately after starting a muscle building program. Be careful of becoming complacent, however. It may not work as well as you progress.

Your body is a remarkably efficient machine: doing the same workout causes your body to become used to it. It is much less work to execute moves you've done over and over. Once that happens, it uses fewer calories to complete the exercises, making the workout much less effective.

Therefore, doing the same workout routine causes your body to burn much fewer calories. Add some variation. Up the intensity. Never let your body get used to anything ? it needs constant challenges. The upside is that you won't get bored with your exercise routine.

3. Ignoring Cardio

Some people who are trying to build muscle focus exclusively on weight training. While this is obviously important, they are ignoring an integral part of success: cardio.

Cardio has multiple advantages, including preventing your body from gaining fat and helping your body recover from rigorous weight training. To get the maximum benefit from your cardio, do it immediately after your weight training session when your body is primed for fat burning. Also, limit it to high intensity intervals totaling no more than twenty minutes.

4. Exercising too much.

Taking breaks from your training regimen is vital because muscle repairs itself and grows during these rest periods. Training four or five days a week is optimal, because it allows days off to recuperate.

Another mistake novices make is working the same muscles day after day. Instead, try alternating the muscle groups so they don't become injured or fatigued. You can work on your abs and legs one day and your chest, back, and arms another. Let your muscles have the appropriate rest so they can build muscle for you.

5. Not paying attention to what you eat.

Food is fuel, and many people who fail when building muscle do so because they are not adequately fueling their body. To put your body into muscle building mode, eat properly.

Make sure that you are getting plenty of protein. This nutrient, which is found in lean meat, poultry, eggs, and dairy, is a key to muscle growth. Try eating a protein snack after your workouts to maximize their effect.

6. Giving Up

Quitting is the biggest mistake you can make when trying to build muscle. If you have been working out and not seeing results, it is tempting to stop. Your body might just take longer to build muscle than others.

There are several things you can do if you notice your efforts are stagnating: look at your fitness routine to see if there is anything you can change. Look at your diet to see if you are eating properly. If your body just takes more time to build muscle, giving up will be a great loss.

Whatever the cause of your stagnation, don't quit. If something is not working, change it. But don't stop; it will only put you back where you started and you won't have the body you want. - 17274

About the Author:

A novel fat reduction diet to consider is the fat loss 4 idiots. Then try muscle building tips and take control of your fitness now.

Advanced Wellness Research Products

By Linda Kemp

When it comes to the acai berry, everyone seems to be a fan. Celebrities of all shapes and sizes are proclaiming the health benefits and the weight loss capabilities of this food and even celebrity nutritionists are giving this berry the green light for superfood status. In the short time that this berry has been available to people of the United States, it has gone from being an unknown supplement to being one of the hottest and most popular foods ever. And, pretty much all of the claims of its super powers are true. From disease prevention to better sex drive, you can expect to get a lot out of this little fruit.

What you need to know about acai berry products, however, is that they are not all equal. In order to make sure you get all of the benefits that celebrities and millions of other people are talking about, you need to make sure you get the right product. Since there are so many products out there, you can be sure that not all of them are of equal quality and that some of them will leave you without the benefits that you are seeking.

The first thing you need to look out for is companies that say they are selling acai berry products, but that really don't offer the actual berry. The product may taste the same, but you are not getting the nutritional benefits that are only available through this fruit. In order to make sure you don't get ripped off, you need to make sure that your product is actually a pure form of acai berry and that it is concentrated for maximum potency.

You also need to make sure that the product you choose is not watered down with other ingredients that dilute the effectiveness of the acai berry. With some products, you pay premium dollars in order to get a very dilute product. Avoid this by buying only pure forms of the berry, so that you get maximum effectiveness and experience full benefits.

In order to make sure that the acai berry product you are choosing is right for you, you will want to look for a product that comes with a free trial offer. Getting the free trial is the perfect way to see what you think of the product and to see what effects it has on you. Companies that offer free trials obviously must offer high quality product in order to get you to buy more, which makes it an easy way to narrow down the choices of products on the market. Plus, you can make sure that you are actually happy with the way the acai berry works for you before making the commitment to buy more. Since everyone is different, trying out the product before getting a large supply is a great way to make sure it works well for you.

My personal recommendation is Pure Acai Berry because it is a very pure form of this berry and has maximum potency because it is ultra-concentrated and uses a manufacturing process that captures all of the nutrition of the fresh berries. This product also comes with a free trial offer, making it easy to see exactly what you think of it and its effects. Pure Acai Berry is highly recommended by current users of the product and is the leading acai berry product on the market today. But don't take my word on it- get your free trial and see for yourself! - 17274

About the Author:

L. Kemp writes articles for consumers who want to find the best Free Trial Acai Berry currently available. She has written for many major publications about the latest on Acai Berry ,deals and promotions and how buyers can find the best discounts.

Which Are The Healthiest Fruits?

By Rachel Greene

Virtually all fruits are very healthy in food terms. The vitamins, minerals and related nutrients that they supply, for example, can go a long way to maintaining a healthy lifestyle and body.

But, as with all other food, not all fruits are equal. Some will give specific health benefits from a vitamin perspective, some may be low in carbohydrates and some may be high in fiber, for example. So, what you get from any fruit intake may vary depending on the actual fruit that you choose to eat.

So, in no particular order, let's take a look at some of the healthiest fruits that you can eat:

#1 Bananas -- bananas are incredibly high in potassium and also contain a range of vitamins and minerals. They are also a good source of fiber and are digested easily by the body. #2 Kiwi Fruits -- kiwis are a good source of vitamin C and vitamin E. These fruits are also rich in phytonutrients and antioxidants. #3 Apples -- people think that apples are primarily useful because of their vitamin C content but it also their mix of insoluble and soluble fibers that make them a really useful fruit for your system. #4 Apricots -- well known as being a good source of fiber, apricots are also a good source of vitamin A. #5 Grapefruits -- grapefruits are one of the vitamin C 'power' fruits, supplying a high amount of this particular vitamin. #6 Mango -- a mango can help with your vitamin C intake and can also supply your daily requirement of vitamin A into the bargain. #7 Red grapes -- red grapes can help protect you from heart disease as they contain high amounts of flavinoids, anthocyanins and resveratrol. #8 Blackcurrants -- blackcurrants contain high levels of antioxidants and are high in vitamin C content. #9 Oranges -- like grapefruits oranges are high in vitamin C and are also a good source of folic acid and potassium. #10 Blueberries -- viewed by many as a 'super food' nowadays blueberries are rich in vitamin C and antioxidants.

One of the great things about eating fruit is that you can choose to eat specific fruits that will give you an additional health benefit over and above the overall advantage that you get from eating these foods in general. They can, for example, help ward off specific diseases according to some experts or they can simply help you with a physical need or deficiency that you may have at any given time.

So, for example, if you are low in potassium then eating bananas can help. If you are having problems with your bowel movements and find that you are constipated then fruits with high fiber content such as prunes or apricots can help. And, if you suffer from certain types of digestive problems then pineapple may be an option worth looking at.

Do bear in mind, however, that eating fruit is good for you but eating different types of fruit is even better. This will give you the maximum nutrient uptake possible to help you stay fit and healthy. - 17274

About the Author:

Rachel Greene helps people answer the question: are bananas good for you? at her website on banana nutrition.

Ten Things You Need to Do If You Want to Get Rid of the Love Handles.

By Drew Wellingham

Losing a few pounds doesn't have to be a chore or expensive, either. As long as you can read the labels on the foods you purchase, you can be mindful of your intake of things such as fat, carbohydrates, sugars, etc. If you're disciplined enough, it doesn't have to cost you any more than you would normally spend at the grocery store. Here are ten practical things to keep in mind if shedding a few pounds is a priority:

1. Scale WAY back on the cake, soda, ice cream, etc. No, a piece of cake for Grandma's birthday isn't going to do significant damage. But if you're trying to drop some pounds, why would you risk it? These processed foods often contain extra fat and sugar that you may not even be aware of -- even if you read the labels.

2. Exercise more. This will help to burn fat and control your appetite. Walk, jog, swim, ride a bike; anything that will get your heart pumping. If your current health condition prohibits anything strenuous, consult with your doctor.

3. Know your fat-to-carb ratio. It's not necessarily just fats or just carbs that lead to weight gain. It's a combination of both. Obviously, if the intake of both is high, you'll gain weight. Figure out what's best for you. I'm not saying to eliminate both completely, as that's not good either, but begin to slowly scale back on one or the other until you start to see the results you want.

4. Cut out the fat. Read the labels. If you're a meat-eater, choose low-fat varieties of fish, skinless chicken, reduced-fat ground turkey, etc. When I cook chicken, I use my kitchen shears and cut off all visible fat. A pain in the neck? Yes. But my health is worth the effort.

5. Scale back on the sweets. As I said earlier, a piece of cake or pie every so often certainly won't do major damage. But if you have a sweet tooth, you have to discipline yourself to limit how much sugar you're ingesting.

6. Don't overdo the booze. If you drink too much, it changes to fat. Bottom line.

7. Eat smaller meals more often. This will tend to curb your appetite a little more. If you starve yourself all day, you tend to overeat at dinner. Not a good thing, especially when dinner is generally the highest-calorie meal of the day.

8. Occupy your time. Get yourself a hobby. If you have something that will divert your attention, you'll have less time to think about food.

9. Switch to healthy foods. Eat raw fruits and vegetables as often as possible. Avoid fried and processed foods. Natural foods will provide you with the fat-burning qualities you need.

10. Eat less, but don't go hungry. Eating low fat tends to make you less satisfied. Don't give in to the temptation. If you have to snack, pick things that are low in fat or carbs. If you're disciplined enough to follow these 10 rules, you shouldn't have difficulty shedding the pounds.

It may be difficult to make the adjustment at first. But if you stick with it, you'll see results. Just don't do anything drastic at first. Slowly begin to tweak your diet and see what works best for you. - 17274

About the Author:

Mr. Wellingham owns and operates his own low fat recipe site. Visit today and enjoy the many low fat and fat-free recipes available for free. You can even submit your own favorite recipe. While there, take a look at the many health and wellnesson file.