GetFit

"Instantly Accelerate Your Muscle Gains By Naturally Boosting Your Testosterone Levels"

2008-05-23T12:35:00.000-07:00

Dear Fellow Muscle-Builder,
If there's one substance in the body that could be considered the "Holy Grail" of muscle growth, testosterone would be it. It is without a doubt the most important hormone involved in building muscle, and is one of the limiting factors that determines how much muscle a person can gain.
The reality is that we all posses different levels of this powerful hormone, and aside from poking yourself with a chemically enhanced needle, it can be difficult to control these levels.
In this installment I'm going to cover some basic, scientifically backed methods that will allow you to naturally raise your body's levels of testosterone. These increased levels will almost certainly have a positive impact on your resulting muscle gains. In addition to increasing your lean muscle mass, raised testosterone levels also have the following benefits...
Decreased body fat levels
Increased sex drive and sexual endurance
Improved mood
Decreased levels of "bad" cholesterol
Now, I certainly do not claim that using these methods will result in "steroid-like effects" or that they will allow you to pack on an extra 20 pounds of muscle in 2 months, but they will certainly help to speed up your overall progress both in and out of the gym. Anyone who tries to tell you that you can achieve the same effects as steroids by using anything other than steroids is completely full of it. Don't believe the hype!
Before we get into the actual methods of increasing testosterone levels, let's first cover some quick biology so that we're all on the same page. Here is how the body produces *Testosterone*
1) The brain releases LH (luteinizing hormone) and this "tells" the body to start producing testosterone.2) The adrenal glands release DHEA into the bloodstream.3) LH and DHEA travel together to the testes where testosterone production begins.4) Testosterone is then released into the bloodstream.
So without further ado, here are some basic methods you can implement in order to naturally raise your body's levels of testosterone and take advantage of all of its amazing benefits. I've broken this up into 3 separate categories: training, diet and lifestyle.
*Training*
1) Place the majority of your emphasis in the gym on big, basic compound movements. These basic exercises will place your body under the greatest amount of stress in the gym, and this will force your body to secrete higher amounts of testosterone. Isolation exercises can have their place, but compound movements should be the cornerstone of your workouts.
2) Always train with full effort and intensity. Whether you're performing a compound movement or an isolation movement, you must always push yourself hard in the gym by taking all of your sets to the point of concentric muscular failure. The more stress you place on your body in the gym (without crossing the point of recovery), the greater your testosterone production will be.
3) Train your legs equally as hard as your upper body. Leg training can be extremely difficult to execute with a high level of intensity, but the rewards are great when you do. Push yourself hard on basic leg exercises like the squat and leg press in order to stimulate the release of testosterone.
*Diet*
1) Increase your consumption of Essential Fatty Acids. When most people structure their muscle-building diet, they almost always follow the idea of "high protein and low-fat". Big mistake! Fats play a critical role in the muscle-building process and have a direct impact on testosterone levels. You should be consuming about 25% of your daily calories from healthy, unsaturated fat sources such as peanuts, avocados and fish as well as nutritional oils like flax seed, olive and canola.
2) Reduce your intake of soy. Soy protein raises your body's levels of estrogen (the main female hormone). When the body's production of estrogen increases, testosterone levels plummet. Avoid soy products as much as possible in order to keep your estrogen levels low and testosterone levels high.
3) Limit alcohol consumption. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
4) Increase your consumption of cruciferous vegetables. These vegetables have been shown to have a significant estrogen-reducing effect, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.
5) Eat smaller, more frequent meals throughout the day. Rather than eating the traditional "3 square meals a day", try consuming 5-7 smaller meals spaced out every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.
*Lifestyle*
1) Lower your levels of stress. Stress contributes to the release of a highly catabolic hormone called cortisol which has a highly negative effect on testosterone levels.
2) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which then increases endorphin production (the "feel-good" chemical), and this has a direct impact on testosterone secretion.
3) Get adequate sleep every night. Failing to provide your body with proper sleep each night will raise cortisol levels, and this in turn will decrease your testosterone production. A solid, restful 8 hours of sleep every night will keep your cortisol levels in check.
Wrapping It Up
There you have it, a few basic, easy-to-follow guidelines for increasing your testosterone levels naturally.
Start implementing some of these techniques on a consistent basis and you should experience a noticeable improvement in your muscle and strength gains as well as your overall mood and sexual performance.

* workouts to gain 22lbs in under a month*

2008-04-28T12:08:00.000-07:00

In this article > I'm going to be talking about something that I
consider absolutely essential for building muscle.

There's an old saying in the bodybuilding community: Intensity
builds immensity. And it's spot on!

Before I explain it any further, I'm going to take a small step
back. You see, an understanding of the human body helps you
understand the reasons why your body builds muscle and perhaps why
training as you currently are isn't doing you much good.

The truth is, your body likes the way it is right now. Your body
doesn't want to change, it's perfectly content. So in order to make
a change, we need to make your body unhappy.

We need to grab it by the throat and make it realize that it's
current state just isn't gonna cut the mustard.

And the best way to do this is to stress it out in the gym. By
working out intensely, you put a lot of stress on your body. And if
you can do this continually, your body will start to think "Holy
shit, this guy is putting me through the ringer, I better get
bigger and stronger if I want to be able to keep up".

Ok, so now you understand that intensity is good, I guess you'll
want to know how to workout intensely? Too easy...

Have you ever seen someone running around the gym in pink tights,
waving a set of 5lb dumbbells around? Well, that's not intense.
It's definitely funny, but not intense.

I like to think back to high school physics when trying to define
intense. The definition of work is force multiplied by distance.
Let's apply this to your workout.

For an exercise to be intense, you need to be using maximum force,
over a long distance. This means waving a 5lb dumbbell around for a
long time doesn't cut it. Neither does performing an exercise for
one rep.

If you want to build maximum muscle, you need to stress out your
muscles and you do this by lifting a heavy weight 6-10 times per
set. By only performing 6-10 reps, it means that you're lifting a
weight that's heavy enough.

And performing 6-10 reps means that you're keeping your muscles
under stress for long enough for it to actually tell your body to
kick it up a gear.

If you can perform more than 10 reps with good form, then you're
not working out heavy enough. Which means you're not working out as
intensely as you should which means that you won't build as much
muscle as you could. Understand the process yet?

Alright, so I've written just about all I have time for. Don't want
to turn this email into a novel. But by now you should understand
one of the most important muscle building concepts there is.

If you can't seem to grow any muscle, this is very likely the
reason. While the other 9 lessons will also focus on important
areas, lack of intensity is one of the most common reasons I see
people not getting the results they want.

So go and apply this next time you're in the gym. Be an animal.
Attack those weights like they've been bad mouthing your mother. If
you can boost your intensity by just 10%, you'll be amazed at the
results.

Get peaked round big biceps

2008-04-12T10:33:00.000-07:00

*Biceps Anatomy*
Let's first look at the anatomy of the biceps and brachialis, so you know exactly which muscles you will be training.
Biceps Short Head:
The biceps short head originates from the coracoid process of the scapula and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Biceps Long Head:
The biceps long head originates from the tubercle above the glenoid cavity and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Brachialis:
The brachialis originates from the anterior humerus and inserts on the ulnar tuberosity and coracoid process of the ulna. Its main function is to flex the elbow.

*Mass Building Exercises*
Now that you know the anatomy of the biceps, it's time for you to learn about their mass building exercises.
EZ-Bar Curl
The EZ-bar curl is an isolation movement used to build mass in the biceps.

*Dumbbell Curl*
The dumbbell curl is an isolation movement used to build mass and quality in the biceps.

*Preacher Dumbbell Curl*
The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.

*Preacher Machine Curl*
The preacher machine curl is an isolation movement used to build mass and quality in the biceps.
*Dumbbell Cross Body Hammer Curl*
The dumbbell cross body hammer curl is an isolation movement used to build the brachialis muscle.

*Mass Building Workout Plan*
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated

Week 1
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 2
Dumbbell Curl - 4 sets of 15, 12, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 3
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 4
Dumbbell Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

*Conclusions*

GetFit

2008-04-05T11:20:00.000-07:00

*Welcome*

To

*GetFit*

As we all know that Health is one of the greatest wealth of Life,

So those who are really searching here and there about

How to Get a fit healthy life?

Then the answer to this question is really simple if we get stick with the following

*Tips and Tricks*First of All >The Right diet!!!
Which means to select a proper diet(Food) i.e low in
fats,cholestrol,carbohydrates So its easy then to choose the right diet, to lose
extra body Fats > to have a normal Heart rate,Blood preasure,Sugar level Etc...

Second thing>Proper Workouts(exercises)

Most of people are not aware of proper exercises .Some people thinks that with just only jogging they can lose Fats and can get a Fit smart physic but its not true why because in order to lose Body Fats we should target all body parts to work upon them and to put them to hardwork to get a proper shape for the physic!!!

How possible then simply visit http://www.shapefit.com/ and just choose the variety of exercises from the contents and start doing them with the given instructions in there.. what i recommend are Abs workouts>check in there ,choose and start with proper instructions.

Third thing>Proper sleep!!!

According to Medical sciences That our body produces HGH (Human growth hormones) when we are in deep sleep!!So in order to grow well we must manage proper time for sleeping and must avoid sleeplessness...!!!

So 8 hours sleep is The best recommended Sleeping time!!
More important the more we sleep the more our muscles will grow *Dont forget*

Tips> those who really care to lose weight then go for this>>

Take 1 to 2 lemons juice mix it with 1 tea spoon honey mix them well then add with that mixture 5 to 10 drops of hot water mix them well .Take that mixture every morning with empty stomach before breakfast ... i hope it will work!!!

Another tip> Try to take sugar less green tea every night.

Another tip>Take daily vitamin B-6 one tablet daily after lunch!!!

This will convert for sure your body fats into Energy...

No side effect... no need to worry about adverse effects!!!

*I hope all above mentioned information will Work for sure*

GetFit

"Instantly Accelerate Your Muscle Gains By Naturally Boosting Your Testosterone Levels"

* workouts to gain 22lbs in under a month*

*Get peaked round big biceps*

GetFit

Get peaked round big biceps