The Four Most Important Factors For Building Muscle Fast!

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Apr 282023
 

First, I want to make sure that there is no confusion with the title of the article. When I say “building muscle fast”, fast is relative in comparison to the rate at which you will build muscle if the muscle-building factors I am going to discuss are not in place. The fact is building new muscle is NOT a fast process. It takes weeks, months, and years of hard work and dedication, both inside and outside of the weight room. This slow “rate of return” on muscle-building is one of the main reasons people give up on building muscle all together.

We live in a society where if we want something we want it RIGHT NOW. Well, a lean muscular body just cannot be obtained that quickly. Building your ultimate physique is like an ongoing art project that takes years and years to complete. However, the time and effort required is far outweighed by the masterpieces we are able to create.

So, even though it is going to take some time to build your masterpiece, adhere to these four essential ingredients for muscle growth so that you can get the job done in the most effective and efficient manner as a natural bodybuilder.

1) Train heavy and with as much intensity as possible

If you want to build the most amount of muscle in the least amount of time then stick to the basics and train heavy! We have all seen the guy in the gym loading up the machines until they simply cannot hold anymore weight. He goes through his workout routine swinging the weights around like a madman using terrible form and way too much momentum. Just about everyone stares and some of the faint of heart even leave the weight-room in fear. This guy obviously either 1) has no idea what he his doing or 2) has an ego that is farther ahead in development than his muscles. But you know what? I’ll bet you a box of meal replacements that the guy is carrying around some pretty decent muscle.

Even though his form is very poor, lifting all that weight forces overload upon his muscles and overload is the single most important factor in stimulating muscle growth in the weight room. Now, before you go out and try to do one arm curls with the 100 lbs dumbbells (unless you are Skip LaCour who really can do this), let me make it clear that I am NOT advocating that you train like our friend I described above. The point is that even with less than perfect form, lifting heavy weight with intensity will produce muscle overload and muscle growth. Your goal should be to train heavy while using proper execution and allowing for some momentum. The best muscle building exercises to train heavy are the basics, such as squats, dead lifts, barbell bench presses, and barbell curls.

The best training program I have found that enables you to continue to make gains by overloading the muscles is the Max-OT or Maximum Overload Training Program, created by Paul Delia, President of AST Sports Science. Max-OT is centered around basic compound exercises using heavy weight and progressive overload. The workouts are relatively short (30-45 minutes) which is why INTENSITY is very important. These short intense workouts build muscle in a more efficient manner compared to longer workouts and also eliminate the concern for decreased testosterone and increased cortisol levels that can occur with longer workouts. You can sign up for the free Max-OT training course at the AST website (www.ast-ss.com).

2) Feed your body to grow all day long

Alright, we have stimulated our muscles to grow in the most effective and efficient manner with heavy weight training. However, that is only half the battle. No, actually that is only like 20% of the battle. At least 80% of your success in an attempt to build muscle is based on how well you feed your body the 23 hours that you are not in the gym. Science has proven it, I have seen it in myself, I have seen it in my clients, and anyone else who has made the commitment to make nutrition a priority has seen it as well. Once you begin to practice proper nutritional habits on a consistent basis the results from your workouts will improve by leaps and bounds. The key word here is consistency. You can’t eat right for a couple of days then have a day where you miss two meals and eat junk food for a few others. You must eat properly on a consistent basis to really obtain the powerful benefits that proper nutrition has to offer.

There are many different nutrition plans that can help you build muscle and I am not going to go into the details of any specific plan. However, I will give some general guidelines for eating to build muscle.

• Include a source of lean protein with each meal

High quality protein provides your muscles with the proper nutrients to build muscle. Examples include chicken, turkey, egg whites, lean beef, tuna, and meal replacements, such as Ny-Tro Pro 40.

• Eat enough calories to put your body in a positive nitrogen balance

A positive nitrogen balance is needed in order to build muscle. This is obtained by consuming enough high quality protein (at least 1 gram per pound of body weight) and enough carbohydrates so that the protein you consume goes towards building muscle and does not get converted to glucose for energy. Just because you need a lot of nutrients to build muscle does not mean that you must eat massive amounts of food. Eating high fat low nutrient food just because you are “bulking” will do nothing for building muscle and everything for making any definition you have disappear quickly!

• Limit saturated fat but include some “good” fat in your diet

Diets low in saturated fats protect against many problems such as heart disease and high cholesterol. However, if your total fat intake is too low then testosterone levels will decrease and your body will become less efficient at performing many mandatory functions. You need a certain level of “good” fats containing Omega-3 and Omega-6 fatty acids. Examples of foods containing these “good fats” include flax seeds and flax seed oil, olive oil, canola oil, and CLA, or Conjugated Linoleic Acid.

• Eat frequent smaller meals throughout the day

Eating small, frequent meals throughout the day ensures that your muscles are constantly supplied with the proper nutrients they need in order to grow. Breaking up your normal 3 meals per day into 6-8 smaller meals per day is the one nutritional strategy that will have the biggest impact on the amount of muscle you are able to build. Eating this way also increases your metabolic rate helping you to stay leaner, keeps blood insulin levels stable, and increases energy levels throughout the day.

• Drink lots of pure water throughout the day

Our bodies are made up of 1/3 water and our muscles are 70% water! Water plays a vital role in proper hydration, transport of nutrients through the body, digestion, the flushing of toxins from the body, and other important functions of the body. All of these things help equal more efficient muscle growth.

3) Get plenty of rest between workouts

New muscle tissue is not formed from weight training unless proper nutrients are provided to the body as discussed above AND enough recovery time occurs before the muscle is placed under the stress of an intense workout again. In addition to the recovery time between workouts your body needs sleep to allow your muscles as well as all of your other body functions to operate properly.

How much sleep is enough and what is the optimal time to wait before working the same body part? There are many different opinions and theories on both of these subjects, and the “right” answer can be debated all day long. I would say that the “right” amount of sleep each night is however much sleep it takes for you to have enough energy to train intensely and stay awake and alert to perform all of your daily tasks. As far as the optimal time to wait before training the same body part again, this is going to vary based on a number of factors including how long you have been training, how many sets and reps your performed during your last workout, and how intensely you trained during your last workout, just to name a few.

Personally, I have found that I perform and feel my best by getting 7-8 hours of sleep a night. I also have gotten very good results by training each body part once a week very intensely as prescribed in the Max-OT program.

4) Live a healthy lifestyle and provide the right environment for muscle growth

If you are really serious about building muscle then you must structure your lifestyle in a certain manner. This is not always easy because so many of the normal activities in society involve things that can sabotage your muscle-building efforts. With office parties, lunches, and dinners, family cookouts, happy hour, etc. it can be difficult to stay on your bodybuilding diet plan. Eating un-healthy foods and drinking with your friends are enjoyable activities but they will not help your muscle-building efforts.

Sure, its tough to pass on these activities, but everything worth having in life has a “price tag” on it and the “price” for having a lean muscular body is to train when you are supposed to train, eat when and what you are supposed to eat, and rest when you are supposed to rest. It would be great if we could work out when we felt like it, try to eat pretty good most of the time, go out drinking on the weekends, and still build muscle and stay lean, but life just doesn’t work that way.

The good news is that you don’t have to become a boring hermit who never does anything fun. Go out and do things with your friends. As long as you train, eat, and rest like you are supposed to there is no problem. It helps to find people who have similar interest and healthy goals like you do. Instead of having others trying to tempt you to stray from your workout or nutrition plan, you will be able to encourage each other and help each other succeed.

Conclusion:

Follow the rules above with consistency and dedication and you will build muscle. Even if you just build 4 lbs of solid muscle a year, which is very reasonable, after 10 years of training that is 40 LBS and after 15 years that is 60 LBS! It won’t happen overnight, but if you are patient enough and persistent enough you can build your own masterpiece physique. Train hard, eat right, rest, and reap the benefits of not only more muscle but a healthy life as well.


© Russ Yeager’s Health and Fitness 2006 All rights reserved. Use of this article is permitted for your newsletter, website, or other publication as long as the content is not altered including all active links.


To learn how to get a free copy of Russ’s brand new E-book “27 Must-Have Tips For a Complete Physique Transformation” visit
http://www.completephysiquetransformation.com

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Preventing Water Damage in the Kitchen

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Apr 272023
 

The kitchen is often neglected even though it is often cleaned and warning signs of excess moisture and impending water damage are overlooked. Inspecting the following moisture sources will help in preventing damage where it is likely to happen. The following guide lines will help you keep your kitchen in good condition and to prevent damages caused by the refrigerator, the dishwasher and the dink and countertop.

Be thorough while performing these inspections and remember to do them every few months


Refrigerator

The area behind the refrigerator is hardly ever inspected because it is relatively hard to reach. Inspecting this area will reduce the chance for water problems. water behind the refrigerator is a sign. Do not ignore it, fix immediately or hire an appliance technician. If you detect mold growth, clean it immediately. Locate the moisture and fix it. If you have an icemaker, check the hose to make sure it is sealed and attached to the water supply.

Sink and Countertop

The sink and countertop are highly watered areas in the house. Check regularly under the sink and remove the trash can and other stored items to search for leaks. A drip in the trap under the sink means drain problems and must be repaired fast. Look around the sink, slow draining pipes indicate a blocked drain. A dripping faucet must me repaired promptly. Pay attention to the countertop. If tiles are cracked or grout is missing, fix it to prevent water from pervading. Stained walls and floors around pipes indicate an internal leak that must be fixed to prevent additional damage.

Dishwasher

If the dishwasher doesn’t empty after use, the main filter may be blocked and must be released promptly. When the sink overflows, it is usually due to back-ups. This problem usually occurs when the drain line is clogged. Clean the drain line regularly. Look under the base of the dishwasher for leaks. If you find any leaks, there could be an unsealed joint or a damaged hose. Check the connection and fix as needed. Check the dishwasher hose under the sink for signs of leakage and fix if necessary. Consider installing steel-braided hoses on appliances such as the dishwasher.

For more information visit www.RestorationSOS.com
Free guides are available

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A Complete Confession and Transformation

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Apr 262023
 

As we go about our day, most of us are not aware of an ultimate unity, a connectedness with God and other human beings. Instead, we’re preoccupied with our own plans and designs, our own hopes and fears. But if we are free of psychic clutter as a result of a deep confession, the ferreting out and release of unexamined or unconscious material in our psyche, and take a moment to get still, with nothing going on, we come to realize our connection with all humanity. We can see that there is no essential difference between us and our fellow human beings. We are all irrefutably a part of God, and love flows between us and other human beings as freely as blood flows in our veins. We then discover our “true”selves, the selves with neither body nor consciousness, the selves that exist as beginess, the selves we seldom stop to notice. Missing that experience in our daily lives is, however, merely a consequence of being human.

Not only does becoming clutter-free through confession lead to personal transformation, it can also lead to transformation on a global level. We have all seen or know about major shifts in public awareness, such as the Civil Rights Movement in the United States or the formation of the United Nations, both with enormous ramifications. If you are familiar with the controversial principle of social change known as the Hundredth Monkey, in which it is purported that when one person knows something, that something is the property of that one individual, but when that something is passed forward to a critical mass of other individuals, then it becomes the property of the larger society. In his book, The Tipping Point, Malcolm Gladwell documents how a seemingly innocuous and often counterintuitive action can cause a social behavior, trend or idea to tip and “spread like wildfire.” Nevertheless, new concepts do enter the common language in only a decade or two, and wholesale changes to society do take place, such as the lowering of the crime rate in New York by cleaning up graffiti in the suburbs and stopping fare-beaters in the subways.

As each one of us confesses, we make way for the next person, until we reach that point of critical mass. For Christians, that point might even bring about the Second Coming. God Calling, (Russell, Jove Books) the writings of two anonymous women who in 1932 came together looking for a closer connection to God, speaks to that possibility. Reportedly, one woman heard the voice of Jesus Christ, and the other recorded what the first one communicated hearing. She reported Jesus as saying


I do not delay my second coming. My followers delay it.
If each lived for Me, by Me, in Me, allowing Me to live in him, to use him to express the Divine through him, as I expressed it when on earth, then long ago the world would have been drawn to Me, and I should have come to claim them as My own (November 5).



Those of us who are Christians may be moved by the above to confess the error of leaning on our own understanding[s], [Pr. 3] followed by a re-commitment of ourselves to Christ, trusting what is widely called a “vertical relationship” that is, a “one on one relationship with him,” living in him and allowing the divine energy to flow through us to the outside world – just allowing his energy to flow, without having to force anything, or to compel anyone to receive it. For in the Gospel of John, we find: “Then true worshipers will worship the Father in spirit and truth, for they are the kind of worshipers the Father seeks. God is spirit and his worshipers must worship in spirit and in truth.” [John 4] Today, we might interpret “in spirit and in truth” as “in oneness with a confessing heart.”
– Excerpted from Confession is Good for More than the Soul
www.confessionisgood.com
Leslie Reynolds-Benns, PhD, author, most recently of Confession is Good for More than the Soul. “Confession is like a damp cloth for the chalkboard of our psyche.” Speaker, trainer, workshop leader, community activist and wedding officiant. www.lesliereynoldsbenns.com.

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Are You Wondering If Health Insurance Would Have Helped?

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Apr 252023
 

The best thing in America is free health care. Health insurance is an option that could provide you this. Given the way health care costs have risen; many families have gone bankrupt paying the bills for a sick person in the family. Some are fortunate to have medical insurance cover either by the employer or have cover by parents or relatives medical insurance policies others are not so fortunate.

Well what do you want to choose; a health insurance policy that sounds like a bad investment or paying all of the bills yourself. A quick look at a health insurance policy seems like an unaffordable luxury unless some one land up sick and you have to foot all the bills. Medical bills can go way beyond the monthly premiums you pay. Looking at the big picture and planning with that in mind is not a bad investment. If you were to be injured in a car accident, insurance can come quite handy for the bills and even for the dent in the savings you face when you have to take leave.

Thinking that doctor’s bills are measly when compared to the premium will take you no where. Being prepared for the large expenditure means; taking the right health insurance policy.
• A low copay or deductible would result in higher premiums. This would also mean that your insurance pays every time the bill exceeds the copay amount.
• A higher copay or deductible would result in lower premiums. Just look at the maximum amount you would have to pay. If that is ok then this policy is and ideal choice and would mean that unless the bill is large the insurance would be paying for it.

If you have very little money then get an affordable plan so that you would have to pay little money for the coverage. You would have to pay for your routine visits to the doctor. This is a lot easier than having to bear a hefty bill of the medical care costs. The plus points of going for regular routine check ups will avoid you going for a sudden expensive treatment. You are regularly examined and thus you can avert any major health happening and stay fit and healthy.

Are there other options?
If you are savvy enough with your money you could save money and get tax deductions. Health savings account or HAS allows you to put back monthly a small amount into a dedicated bank account for health services. To avail this plan you must be covered by a High Deductible Health Plan (HDHP). The money you save on the premiums (in case you take another plan) could be put into the health saving account (tax free) and you could also get the High Deductible health plan as insurance against unforeseen eventualities. This money saved is thus combined with an insurance plan to maximize benefits.

Travel insurance and Group Health Insurance are options that you can choose because this is the most likely scenarios when accidents happen. When you travel or when a group is going on vacation or camps. This is in case your cover by medical insurance is too less.

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Believe in Phentermine with Confidence

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Apr 242023
 

Obesity has become a household word. It has become a type of epidemic engulfing the whole world in an epic proportion. It would have been no problem if the outcome wouldn’t have been fatal. Heart problems, diabetes, high blood pressure are few problems that an obsessed person is easily prone to. Besides, obesity tires you out easily resulting in hampering your daily routine. So it is always wise to check on your increase volume of you body and find the root cause of it.

However dieting and exercising is not a bad idea for burning the excess fat inside our body. But one cannot deny the fact that maintaining a diet routine is not a tedious affair. So it is always advisable to go for a proper medication along with your regular diet and jogging. So if somehow you skip your routine, it doesn’t hamper much. One such medicine that is gripping the market is Phentermine a unique diet pill. Its result is found to be very fruitful and its users are happy about the outcome.

Phentermine is a drug use as an appetite suppressant and is very effective in maintaining a healthy fat free life. The effectiveness of Phentermine has been intensively studied by various international dieticians as well as researchers. FDA approved it way back in 1959 and from then onwards it is fighting fats with proven results.

But Phentermine diet pills are very effective and can be very productive if it goes along with a bit of dieting and exercise. Noting can be negative if one is taking it in a proper way and with the guidance of a genuine doctor or dietician. Mild side effects like dry mouth, constipation, dizziness or headache can be seen initially but as our body get used to it, these problems fades away.

Phentermine stimulates our hypothalamus gland in our brain and activates our neurotransmitters in present in our nerve cells. This results in suppressing our appetite and manages our metabolism as well.

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Is your marketing effort working?

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Apr 232023
 

For a marketing plan to succeed, your marketing material needs to appeal to your potential buyer and capture his attention straight away.


If you fail to attract his attention, you could be driving away potential customers who could benefit by buying your products or services.


Before you start creating your marketing materials, you need to know what turns potential customers off as well as knowing how to create a message which will turn them into buyers.


Whether it be your brochure, a flyer, your newsletter, or even your web site, people do not want to read about you and how clever you are. What they want to know is what you can do for them to make their life easier. So forget about self-promotion and focus on what is important to your potential customer.


Power words to use in your copy include new and free, how-to, now, announcing, introducing, powerful, bargain and hurry. Although they may seem old and over-used, they still work.


Action words such as live, move, play etc also appeal and get people excited enough to want to buy what you are offering.


Some words are better than others at grabbing attention and they include learn which suggests knowledge, discover which suggests excitement, savings because everyone wants to save money and time and proven which creates peace of mind.


If your message is totally ‘hard sell,’ you will put off your prospective buyer. Focus on providing value for money and always deliver what you offer or even more.


Look for a new or fresh idea about your product or service so your message is not exactly the same as what you have promoted before.


Ensure your message appeals to a person’s emotions so you focus on what your product or service can do to improve the quality of life of the potential buyer. So a copywriter should not focus on the brilliant copy he can create, but on how much more money and free time his client will have by using him to write his marketing materials.


Your customers want to know that you can be trusted to deliver as promised so give them a brief idea of who you are and what it is that makes your product or service better than any other.


People will buy if they think the cost of the item is worth the money. If you charge more for small extras, you will send buyers away but if you over deliver by adding extra value, people will usually respond accordingly.


If you portray the image of knowing what you are about, you instill confidence in people and they will respond by buying from you. Your image should come through in all of your marketing materials and by doing so you will be seen as someone who is honest and confident and who can be trusted.


At Martin Print, these methods together with innovative and creative ideas are used to help clients improve sales results using print campaigns.

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Australian Copyright and the Copywriter

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Apr 222023
 

THE terms copyright and copywriter are often confused and I have had several requests from people asking me to explain how they can take out a copyright on their work. I then have to tell them that as a copywriter, I write all kinds of promotional material, among other things, and have nothing to do with copyright.


So, what is copyright?


It is a type of legal protection for people who express ideas and information in areas such as writing, visual images, music and moving images. It is not the ideas but their expression that are protected by copyright law. This means that the person who originates the work, unless employed to do so by another party such as a journalist on a newspaper, retains the sole rights to that work and no other person can use it without the originator’s permission.


Copyright is intended to protect creative works from being used without the agreement of the owner and to provide an incentive for creators to continue to create new material. Copyright law is contained in the Copyright Act 1968 (the Act), and in court decisions that have interpreted the provisions of the Act. The Act is amended from time to time to keep the law up to date. The law gives owners of copyright exclusive rights to do certain things with their material.


Copyright can be traded just like any other type of property such as real estate. But it is different to tangible property because it can be copied or otherwise used easily without the owner knowing.


There is no system of registration for copyright protection in Australia. Works do not have to be published to put a copyright notice on them, protection is free and automatic. There are no forms to fill in and no fees. A work is protected automatically from the time it is first written or recorded provided it is a result of its originator’s skill and effort and is not copied from another work. So, when a poem is written or a song recorded they are both protected.


Australian copyright works are protected in most countries and copyright works from most countries are protected in Australia. There is no need to put a copyright notice on any work for it to be protected in Australia but it can be included to remind people that it is protected by copyright.


The length of protection varies with the type of material but in most cases, copyright lasts from when it is created to the end of the life of the creator plus 70 years. After that, the material enters the ‘public domain’ where it can be freely used without permission.


Copyright owners may assign or license their rights to others but assignment of copyright and licences can include limitations on the type of use that can be made of the work, the period of time for which a licence applies and requirements for payment. Under the Copyright Act 1968, reproducing copyright material without the copyright owner’s permission will usually be an infringement of copyright. Copyright holders can directly negotiate an agreement that will allow their material to be used.


What does copyright protect?


Copyright protects:


* journal articles, novels, screenplays, poems, song lyrics and reports;


* computer programs


* anthologies, directories and databases


* paintings, drawings, cartoons, sculpture, craft work, architectural plans, buildings, photographs, maps and plans;


* choreography, screenplays, plays and mime pieces;


* musical works: the music itself not the lyrics or recording;


* cinematograph films;


* sound recordings;


* broadcasts;


Literary, dramatic, musical or artistic work will be protected by copyright if it is ‘original.’ Original meaning that the work has not been copied from something else.


What is not protected?


Copyright does not protect ideas, concepts, styles, techniques or information. As an example, a written outline of an idea for a play or novel will be protected by copyright but someone else could write their own play or novel based on those ideas, without necessarily breaching the copyright. The other person would only breach the copyright if they copied enough of the way the plot had been structured or if they copied enough of the dialogue.

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Accident Claims 101

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Apr 212023
 

For those who are suffering from injuries caused by no fault of their own, whether it’s from an automobile accident, work related injury, or by the actions of a negligent party, they deserve compensation for their affliction. The injured party has rights to compensation that are to be paid by those who were found to be at-fault. You will probably need a good accident claim specialist to guide you through this meticulous process.

First things first, you need to know what to look for in a good specialist. Experience is the number one trait for you to look for, as you will want to be working with someone who is very familiar with such circumstances, from the free advice and consultation stages right up until you receive your compensation.

A good specialist will show you their expected fee schedule; an even better one will not expect a fee unless compensation is granted to you- and will accept payment only from the at-fault party, not the injured. A high win percentage rate for no-fault accident victims is also a positive attribute.

Knowing what types of accidents warrant such a claim is crucial to the request of the injured. The basic rule of thumb is that you can make a claim for any accident which caused damage to you for which you were not at fault, within three years of the unfortunate event.

Road accidents are not merely reserved to all parties being in a vehicle. Pedestrians have the right to file a claim if they’ve suffered from injuries resulting from a car accident.
Slips and trips as a result of uneven paving (typically at least 1 inch) or a carelessly left wet floor are also subject to claim. Work related accidents for which your employer was negligent, or if any employee’s training was not up to par, any resulting injuries can produce an accident claim. Medical malpractice and negligence, as well as industrial diseases (such as mesothelioma- a cancer resulting from asbestos fibers) may also be subject to an accident claim.

Finally, you need to know the steps involved in making an accident compensation claim so that you know what to expect along the way. Besides contacting a personal injury advisor/specialist, you will need to provide a certain amount of documentation. Eyewitness statements, police and doctor reports, photographs taken at the scene (if applicable), and any other information that is pertinent to the claim should be with you at the time of your consultation. Remember, it’s better to have too much information than not enough.

Finding the right specialist for the job at hand is just as important as having the appropriate documentation. With a little research, you’ll find that the right specialist is just a few clicks (or a phone call) away.

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