Important Aspects Of Mangosteen Juice Drinks

By Donnie Stephens

If you are interested in health drinks you should watch for mangosteen juice. This is a unique type of drink that is made with the mangosteen fruit. It is a juice that is noted for the antioxidant properties that it has. This makes it a great type of juice among other health drinks.

To get a better idea of how this juice is beneficial you should know what the mangosteen is. It is a type of fruit that is native to Malaysia and can be found around surrounding countries. The fruit is also noted for its juicy inside that has a slight peach flavor to it. It is especially sweet on the taste buds. Interestingly enough this fruit has no relation to the mango.

The mangosteen has xanthones featured around its entire surface and insides. Xanthones are antioxidants that are featured in various areas of the fruit. They are especially common on the insides of the fruit. 's wall. The antioxidants will be common around the fruit after it ripens.

The antioxidants will be very beneficial for your body. They collect free radicals and will get them moved out of your body in your bowels. After these free radicals are removed the body will improve in many ways. The body. 's immune system will strengthen and it will be able to protect the body from colds. Joint arthritis and inflammation can be healed as well through these antioxidants.

When checking out this type of juice you should see the process used for its preparation. It is important to see how it is prepared so that you can get the healthiest options. Some manufacturers will grind the mangosteen. 's walls to a powder. Some manufacturers can add vitamins and other minerals into the drink. There are even some that will use only the juice that comes from the fruit.

The last thing to note about this juice is that of its calories. You will only consume about ten ounces in an average ounce of this juice. There is no need to worry about the fat content of this drink either. Only a minor irrelevant amount of fat is found in this drink.

Mangosteen juice is a great type of juice to check out for your health needs. With this juice you can get your body to receive more antioxidants. You can also enjoy a fruit with a unique and impressive taste. - 17274

About the Author:

Mangsoteen Fruit is full of healthy anitoxidants and used to make Mangosteen Juice. Look at http://brazilbotanicals.com/thaimangosteen.aspx and get to know more about the health advantages it hold for you.

6 Week Body Makeover - A Sample Meal Plan for Body Type C

By Rico Kidd

So you've taken the 6 Week Body Makeover Blue Print and have concluded that you are a Body Type C. The next step is deciding what type of meals you are going to eat based on your body type. The good thing about the body makeover is that there are an unlimited amount of food choices and meal plans to choose from. This way, you won't get bored with the plan and will get to eat foods that you like. Remember, this is just a sample of what you can eat, but the meal is totally customizable.

C people are allowed to eat more carbohydrates like white rice and pastas because their bodies have an easier time burning calories than other body types due to their lean muscle mass. However, people with body type c should moderate their red meat consumption as they will gain weight and bulk up.

All of the meals listed here can be found in the Infinite Menu Plan of the body makeover kit. Remember, these meals are only a sample of meals you can eat as a body type c on the Michael Thurmond diet. Here is a sample meal for one day worth of food for an endo-meso.

Breakfast - 1 cup of egg beaters with a half of slice of wheat bagel and cup of mixed berries. Mid-morning snack is 4 oz. of orange and garlic turkey breast and cup of grapefruit. Lunch will consist of grilled shrimp with Cajun spices, a a baked potato and 1 cup of raw broccoli.

Mid afternoon snack will consist of 3 oz. of chicken breast and cup of mashed potatoes. Dinner will be 3 oz. of New York steak and 1 cup of brown rice. The late night snack will be a cup of sliced strawberries. - 17274

About the Author:

Rico has a blog about the 6 Week Body . Find out all the good information on his 6 Week Body blog.

Whey Protein...Who Benefits ?

By Ariel Mondough

Fitness enthusiasts have long known that whey protein isolate is a high quality protein rich in arginine and lysine which stimulate the release of growth hormone thus enhancing muscle growth and development. Recent findings suggest that whey may help the body ward off toxins, bacteria and viruses, may protect against some cancers and can positively affect cardiovascular health.

These are important for active individuals, individuals who exercise and professional athletes. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system.

Whey protein isolate is produced through cheese-making processes that have existed for centuries. Milk is separated into curds and whey, and the curds are used to produce cheese while the whey is passed through a series of ceramic filters to separate other components such as lactose and fat out to concentrate the whey protein.

Athletes prefer whey protein to soy protein due to its rich abundance of branched-chain amino acids and its quick absorption rate. Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event. Athletes require more protein than the average person, because of the need to rebuild muscle fiber after strenuous muscle use. Without the use of protein, you can't build muscle.

Fitness enthusiasts have long known that whey protein is a high quality protein rich in arginine and lysine which stimulate the release of growth hormone thus enhancing muscle growth and development. Recent findings suggest that whey may help the body ward off toxins, bacteria and viruses, may protect against some cancers and can positively affect cardiovascular health. Fitness enthusiasts and bodybuilders have found whey protein to be one of the most effective nutrition to consume. The reason why whey is so effective is that it is the highest grade of protein you can find.

Whey protein isolate is considered by many experts to be the single highest quality source of protein for human nutrition. Its bio avalability is without compare and its amino acids are utilized more efficiently than any other source of protein. Whey protein isolate is the highest yield of protein currently available, and it comes from milk. Because of its chemical properties, whey protein is the easiest to absorb into your muscles. Whey protein isolate is the purer form of protein. - 17274

About the Author:

Sure when it comes to Whey Supplements, it's mostly bodybuilders and athletes who use them. But which one is right for you ? Body Builders should visit Our Site and you will have all the information you need to make an intelligent decision. Wayne Denny has a site that can help you with these decisions.

Top Proteins For Burning Fat And Building Muscles

By Josh Wintrop

Burning fat takes place more effectively when there is sufficient muscles surface area in the body. Taking a nutritious diet and following regular exercises helps to bring about weight loss. This is possible when the plan is followed regularly over duration of time. Therefore it is necessary to give a fat loss program time for it to produce positive results.

Body building foods from proteins sources make a good plan for developing healthy lean tissues. They provide nutrition which contains body building compounds useful for development of muscles. These are useful in burning fat more effectively.

A diet rich in protein helps to develop more muscle surface area. Including rich sources of such food can bring positive results when losing weight. The presence of more muscles in the body raises and maintains how energy is created and used in the body. You can improve how the body burns weight by eating a diet rich in healthy proteins. Make sure that they don't contain too much fat or sugar.

Chicken

Its proteins have a high biological value which makes it one of the best sources of food to build lean tissue. The compounds are easily assimilated in the body to create and repair healthy muscles. This provides more surface area at which calories are burnt in the body which results to burning excess fat.

Fish

This includes fish. They contain high levels of proteins that are best suited for building and maintaining the good health of muscle surface area in the body. Compounds available from such sources are useful in the repair of lean mass. This allows muscles to burn excess calories more efficiently which results to weight loss.

Eggs

They contain high levels of proteins. The compounds are available in a form that makes them valuable in creating and developing lean tissue in the body. Muscles developed from such compounds are useful in maintaining high level of how energy is used up in the body. This results to burning fat continuously which results to a reduction of weight.

Milk products

Milk contains all the essential amino acids required by the body. These compounds are useful in the development of lean tissues and maintaining the good health of muscles. It is important to only take low fat dairy products in a weight loss program. Whole milk contains fat which is stored in the body as excess fat.

Beans

The best type is beans. They are a rich plant source of proteins. The have added benefits of providing compounds without cholesterol which can result to weight gain. They are a good source of dietary fiber and water content which is useful in digestion. - 17274

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Learn About Fitness and Staying Active Over 50

By Scott Fisher

If you are over 50 you have probably begun to wonder how you will spend your "Golden Years". After decades of working non stop, looking forward to so much free time might make you both happy and nervous. The key to making the most of your retirement is to get healthy and stay active.

You have seen the ads targeting people your age. You see pictures of seniors hiking, swimming, and even rock climbing. Your peers talk about time on the tennis courts and golf courses. So many senior men and women enjoy activities with loved ones such as bicycling and ballroom dancing. Many have lives that are full and active, but you may wonder how you can enjoy retirement in that way. The secret to having the best years of your life is to achieve fitness over 50.

Decades of stressful work 5 or more days a week may have gotten you out of shape. Many people turn 50 and find that they are sedentary, overweight, unfit, and unhealthy. If you remain sedentary after retirement, you will soon become even more out of shape and unhealthy. A sedentary life can also have very serious and many times deadly health repercussions like a heart attack, diabetes, or cancer.

A fitness regiment designed to meet your over 50 needs will help you get the most out of retirement and prevent illness. Fitness is not hard, so do not be intimidated by your age. You may not want to start with the same intensity you would have in your youth, but you can still get the same amazing results. The first step is to create a quality exercise program.

Strength training or bodybuilding over 50 should be a major component of your exercise program. Bodybuilding increases your muscle mass, which will make you stronger for all of the activities you want to do when you are older. Rock climbing, long hikes, and family bike rides require you to have strong muscles that will not give out on you. Bodybuilding can prepare you for this activity and keep you healthy enough to stay free and independent for many years to come.

Cardio and Stretching exercises are an important part of exercise. Cardio workouts strengthen your heart, lungs, and circulation. It increases your endurance for activities like swimming and tennis. Yoga and other stretching workouts keep your joints and muscles flexible for activities like ballroom dancing all evening with someone special.

Although exercise is an important part of fitness, you also need to practice good nutrition and make positive lifestyle changes. You should reduce fats and sugary carbohydrates in your diet. Also increase your consumption of protein, nutrients, and water. Positive lifestyle changes means that you should reduce areas of stress in your life. You should also stop any habits that harm your health, such as smoking or alcohol.

You have complete control over your level of activity. The healthier you are, the easier it will be to do all the things you dreamed of doing in your retirement. If you want to have fun in the "Golden Years" to come, today is the day to start a fitness program. - 17274

About the Author:

For more information on over 50 bodybuilding, visit out Scott Fishers authoritative website in the above mentioned link. Scott Fisher writes regularly on topics related to fitness over 50.

Make Sure You Get Motivated To Fat Burning Exercises

By Johnny Simmona

For years there have been many different theories on how to build muscle. Some of these theories can actually lead to the weight gain of many people who have tried to get toned by doing what doesn't work. There are couple of reasons why people fail when trying to achieve physical fitness.

There are a couple additional factors that can affect the progress of diet and exercise. Genetics can have an affect on our ability to shed pounds. Therefore, the advice of a professional trainer can be sought for even more advice on how to do the exercises properly. When they are done correctly, it maximizes the effect of the workout.

Many myths revolve around weight loss. Some even increase pounds and fat. The following is just a couple of things that you should consider when trying to build muscle. These are just a few of the many that can be found on the World Wide Web, in libraries and in health magazines.

1. Don't skip meals. Although skipping meals can help decrease the amount of calories taken in for the moment, it often leads to bingeing later in the day. The calories will be consumed later, causing a less chance at burning them off before bedtime. Skipping a meal can cause the person trying to diet to binge, consuming twice as much calories as they intended to. Skipping meals also causes the body to go into starvation mode. This results in the reservation of fat, slowing the burning process.

2. Skipping Breakfast - Breakfast is often called the most important meal of the day because it is. It helps supply the body with energy to keep from slowing down early in the day. The body has been in sleep mode for at least 8 hours, but continued to function without the energy of food. It needs to be replenished in order to keep from crashing.

3. Cardio exercise late in the day - This is a common mistake because cardio exercises not only help speed metabolism, they also help strengthen the heart and lungs. To do these exercises effectively, it is suggested that they get done early in the day, before breakfast being the optimal time.

It is very important to talk to your doctor before starting any diet and exercise program. Some people have special health concerns that require a professional's guidance. Starting slowly with the exercise and healthy eating is one way of getting your body to adjust to the physical activity. Making sure you have the correct regime for you could be the difference between achieving or failing at your fat loss goals. - 17274

About the Author:

Using the correct way of exercising and dieting is essential to learning how to build muscle and lose fat. There are many ways of achieving your fat loss goals, but it is important to realize that one regime may not work.

Want Muscles Even with a Fast Metabolism? Here's How You Get Them

By Ricardo d Argence

If you've got a very high metabolism, it can be difficult to develop muscles. Even if you're a "hardgainer," though, you can follow routines that will still help you build muscle and gain weight. One of the major things you have to remember is that you can't lift too much too soon, because you tend to overtrain quicker than someone else who isn't a hardgainer.

Although it's tempting, you'll only hurt yourself if you try to overtrain. Look out for these signs of overtraining: you have loss of appetite, have trouble sleeping, are tired for no apparent reason, and are gaining weight very slowly, if at all. If that's you, cut back on your training for better results.

One of the major things to keep in mind is that if you have a tendency to overtrain, cut yourself off from exercise after an hour, less if you need to. If you don't, remember that you are going to make all of the training ineffective.

Focus on exercises that are full body, bodyweight exercises. These will give you coordination and strength, and will help you burn fat. The same is true of weightlifting exercises.

The big compound exercises, where you are moving 2 or more joints to complete the movement. Examples would be: clean & jerks, squats, deadlifts, squat presses, bench Press (flat, incline, decline), dips, pull ups/chin ups, military press.

I would forego the isolation exercises in the beginning. Later on you can add a few in at the end of a workout, if you have time left over. These would be exercises that tend to require one joint to complete the movement. Such as: bicep curls, tricep extensions, leg curs, leg extensions. The exception to this rule would be calf raises, I would recommend you do these on your leg day, if you are doing a split routine.

So, how do you design a workout routine to get you from skinny to muscular? I would say, why reinvent the wheel? Cut loose with a couple of bucks and get a proven program that will teach you.

When you get this type of program, follow the program religiously at least at first. After you've gotten used to it, you can develop your own moves and styles to meet your goals.

One successful program that has done this is Vince Delmonte's No Nonsense Muscle Building system, which is specifically formulated for underweight guys to learn how to eat and train so that they can put on muscle weight and become buff. He has been there himself, so he certainly knows what is talking about. Take a look at thousands of satisfied customers and a proven record.

Getting from thin to muscles require commitment and a great deal of staying power. Your diet will be number one. Develop or acquire a diet program that will help you achieve your goal through an adequate increase in calorie intake. The diet will have to take into consideration the proper proportion of protein, carbohydrates and fat.

If you do not have the ability to do this yourself, I suggest you check out some diet and nutrition sites review and select one of the sites that you feel will work best for you. This is not guess work and to be successful it needs to be done correctly and followed at least 90% of the time.

This doesn't have to be difficult, and you can find the knowledge out there already done for you in the products that have what you want. Those who have developed these products have made your mistakes and learn from them; this will save you both time and money, because you won't have to make the same ones. - 17274

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Understanding The Secrets of Muscle Gaining - Muscle Gaining Secrets In Review

By Toby Lens

Are you one of those people who spend so much time at the gym only to get nothing from it? Are you frustrated at the amount of time you feel you've wasted? Obviously, you went to the gym looking for results, and it must be disheartening to not experience any after all of your hard work and dedication. Fortunately, there are Muscle Gaining Secrets that will let you gain that muscle you're looking for, and there's no need to overextend yourself and risk harm to yourself.

1. What Do Muscle Gaining Secrets Do For Me?

Muscle Gaining Secrets is intended to aid you in not making the errors that a lot of people make when exercising. It will also assist you in increasing your muscle mass to the point you have always wanted. If you are working out improperly, you're not allowing your body to gain 90% of the muscle mass you could gain if you knew the correct techniques.

2) Professional Bodybuilder Training Is Not The Way To Train.

A lot of people just want to pump iron until they get big; this is a huge mistake, especially for someone who is new to working out. If you just go all out with the extremely heavy weights and don't give yourself time to build muscle, you'll just end up overexerting them, robbing them of their ability to naturally get bigger with appropriate levels of exercise.

3. Allow Adequate Time For Your Workouts

Also, you should never work out for more than 45 minutes; if you do this, your body goes all out with cholesterol production, making you just store more body fat and reduce muscle tissue. If you don't diet correctly, either, you might end up making your body produce estrogen and other hormones; you'll work out to make yourself look more manly, when you'll just end up looking more feminine, which is extremely counterproductive to your efforts.

4. What Advantages Can Muscle Gaining Secrets Give to You?

Muscle Gaining Secrets will provide you with great suggestions that will assist you in performing the correct techniques to turn your body into a well-defined, muscular specimen. It will also help you avoid over-extending your body, which will actually defeat your purpose of working out in the first place. You should give Muscle Gaining Secrets a shot and observe for yourself the benefits you will reap.

Jason Ferrugia isn't simply giving you a temporary solution that claims to transform your entire life but can't live up to its hype. He will direct you down the correct path that you should follow if you want to increase your muscle mass. However, you will still need to put in a lot of work.

With the proper application of willpower and effort, you can get bigger faster and simpler, not to mention more effectively. You'll get great results, and could even lessen your gym visits. There's no better authority on bodybuilding and gym exercise than the acclaimed Jason Ferrugia. He'll be able to show you the way. - 17274

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Vegetarian Cooking Made Simple

By Kristen Thorpe

Vegetarian recipes give you a whole lot of options for daily meals. They are completely healthy and can be made in less time than non- vegetarian dishes. It is good sometimes to change the tastes in food that you prepare. These will be healthier than regular meals made with meat. If you want to do this more often, don't worry; some vegetables contain enough protein to provide you with the amount you need daily. You can prepare different dishes and different meals throughout the day i.e., breakfast, lunch, dinner and even snacks. Of course you would need the right cooking materials too.

If you want a healthy and energetic breakfast, then veggie quiches with soy sausage should be your choice. This meal contains lots of eggs and vegetables. Egg serves as the protein source, while the vegetables provide vitamins and minerals. Eating this type food in the morning will provide you with all the energy you need for the day. It is mainly eggs cooked with soy sausage and often spinach or other vegetables can be mixed in it. You can prepare it very fast; with just 12 -15 minutes of your time; meals for the whole family with this delicious meal is possible.

It is good to have snacks during certain times of the day, than eating a lot for breakfast. You can have whole wheat crackers with fresh strawberry- sliced on top of it. It is tasty and refreshing too. For lunch, you can have mini wheat pizzas. It is a very important vegetarian meal, which can also be made in very little amount of time. You will need whole wheat English muffins and eating them will be real healthy; as they contain lots of grains and fibers. For the sausage, you can either buy the ones from the store or make mariana sausage at home. It can be cooked in garlic powder or virgin olive oil and the whole process takes only 8 to 10 minutes.

Tomato is extremely healthy and increases appetite. Using basil leaf would bring a different flavour to the pizza. Bake it with garlic powder or virgin olive oil and you will be glad to know that this can be made as quickly as 8 minutes. If you are using an oven, make sure to set it at 350 degrees. For later day snacks, a quick smoothie with frozen berries is a great choice. Adding soy milk or some organic ice cream flavours will make it taste even better. When it's dinner time, you can make a teriyaki meal, which is easy to make and delicious too. Remember that, as long as you have the right tools and equipments in the kitchen, putting meals together will never be a problem.

As you may have already heard, vegetables are a great way to keep the sick days away. They contain various essential nutrients that keep the body healthy and functioning well. Don't get the wrong idea that vegetable food does not taste good; this is totally wrong. All you need are fresh and new recipes to create healthy dishes that delight the senses. Vitamins and minerals are what bodies need to perform its best and also make people feel better. Wouldn't you want this?

Don't you want to feel better? Well this is what you get when preparing healthy meals. You will be much happier knowing that vegetables lessen your chances of showing aging. You don't have to worry about what to prepare and if they will taste good; there are plenty of different dishes that will be loved by your family-even all the kids. What are you waiting for? Get your knives, bowls, and everything else to start creating vegetable masterpieces. - 17274

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Body Building Can Help Strengthen Up The Body After An Accident

By Willy Lepshed

Muscle Building can be performed to help like it were physical therapy to assist in curing an injury. Body building if performed naturally may help the body become more muscled like Body Builders, if that's the goal for somebody anyways. A few years ago, this man was in a motorcycle accident and literally tore off his right rotator cuff. Fortunately , this insurance covered all his physical therapy bills. That was not enough ; the man had wanted faster results. He performed the exercises through the physical therapy but went out and acquired himself some dumbbells for extra results. The dumbbells were acquired in pairs already but were not applied till the wounded shoulder was capable of handling the kit. Not only the right shoulder, when the time is right, the left shoulder would be worked on too.

He needed to accelerate the cure of his infirmity without surgery. Sure he went through the leaning on the wall and walking up the wall exercises with his fingers, but also utilized the dumbbells faithfully.

In his exercises, he would hold the dumbbells with a straight arm and lift it up sideways using the shoulder muscles, doing 10 reps 3 times. When initially began, the 1 pound dumbbell was used but continuously increased to 5 pounds. His arms couldn't lift sideways high at all initially. Shortly in only a few months, his arm would be in a position to be lifted to reach his shoulder height. From there, it wasn't long after and the shoulders were back to business after the horrifying accident.

body building is essential for good general health, but not to be avoided for the fix of such parts of the body as the shoulder, because of a torn rotator cuff. The key to the correct of the wounded body part is an interest to do the exercises, even though progress can't be seen on a day-to-day basis. Keep up the effort and you may eventually be rewarded with better health.

Everyone is different and needs something different, that is's why there are many programs out there that suits different people. As an example ; Burn The Fat, Feed The Muscle is an excellent program that noobs to pros, it's been helpful. If you are injured, stay target which muscles you try to work out so you do not damage anything further than what it already is. All in all, ones desire and wish to become ordinary will always win. - 17274

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Diet Pills That Work: Which Ones Work?

By Amy Bernstein

Folks, particularly ladies, desiring to lose pounds but don't have the time to exercise or do not have the tolerance to follow diet plans normally resort to taking diet tablets. Some find it more acceptable as they just need to take a pill or two, and lose weight after a certain period. They find it less complicated and easier instead of going to the gymnasium twice or thrice a week, or preparing healthy diets for their daily meals.

However, since diet tablets were introduced in the market, too much brand names were introduced leaving buyers unsure on what works and what does not. Some even pose harm to one's health so you should be extremely careful in selecting the pill you are going to buy. Below are a couple of tips in choosing diet pills that work that could guide you toward the safest brand of diet pills available in the market.

In hunting for makes of diet pills that work, check carefully if the products are made of natural ingredients. These tend to be safer than others that are synthetically made.

Most diet pills on the market are often made from synthetic chemicals that could cause negatives effects that would put your health at risk. You want to avoid such diet pills. You don't have to chance your life just to lose pounds. Opt to try natural and safe diet pills that work.

In addition, try checking the genuineness of the tablet. In case you still do not know, there are counterfeit diet pills being sold on the market usually tagged with cheaper prices. Many are enticed with the costs, but they're not really safe to take. Aside from the fact that these wouldn't work, there is also a high chance for them to harm your wellbeing. Exert an effort to conduct a background check of the maker to know their credibility. Checking the vendor's credibility would also help.

In looking for the best diet tablets in the market, decide to try those that are medically proven and tested. Checking a diet pill's medical facts could help you to determine if it is safe and effective. This is important as all diet tablets claim to be safe and effective, even if they're actually not.

It's also best to buy diet pills that offer a refund guarantee. It suggests the makers of the pill are confident of their product. So, if you are happy with their product, you can have a full refund of the amount you have paid. This somehow gives confidence to the buyers.

In choosing diet pills that work, researching is actually critical. You can ask your friends and relatives on what diet tablets they have tried and if they were effective. Except for this , however, it's also vital to search for the systematic facets of the diet tablets.

You may need to know also if each ingredient indicated on the pills' labels are safe or not. Better yet, try asking a physician if a certain diet pill is indeed safe based on its ingredients. - 17274

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Huge Trapezius Muscles are Easy When You Know What To Do

By Klint Newton

Oh the "traps" or Trapezius muscles and their many exercises. I was in the gym a few days ago and saw a guy pounding away on the shrugs. He was doing shrugs with a 110lb dumbbell in each hand. He was lifting the weight a total of 1 inch on each rep. The weight was so heavy; he couldn't do the movement properly. Not only that, but he was trying to heave so much weight, he was exhausted after only four unsuccessful reps.

If you don't mind looking like a fitness model (which I agree isn't that bad), then don't worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.

The "traps" or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders.

Traps are a muscle that separates the men from the boys. They can be an amazing sight, and can be downright scary, and sometimes just ridiculously big. Big traps can be the difference between you looking like a person that lifts weights and a person that doesn't. Big traps can be the difference in a fit guy looking like a fitness model, or a bodybuilder. Huge traps basically send a message, they are a statement. What are your traps saying?

Trapezius "Trap" Exercises

I know you probably think shrugs are the only way to build huge traps. How's that working out for you? I'm guessing not too well, otherwise you wouldn't be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.

1. Shrugs 3 sets X 10 - 12 reps

These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.

2. Lateral Raises, with Traps Flared 3 X 12-15

This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.

3. Bent over lateral raises, with Traps Flared 3 X 10 - 12

The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.

These are two unpopular exercises that will really improve your trap building results. You can just add the exercises into any workout, they would be perfect if you do a split and have a "shoulders day."

Throw these exercises into the mix and watch your results go through the roof! - 17274

About the Author:

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