Facial Exercise Makes Plastic Surgery Obsolete

How old will you be when you notice the first signs of aging? Will aging affect your hips, thighs or buttocks first or will it attack your face, producing droopy eye lids and a sagging, jowly jaw line?

Think about this the next time you look at yourself in the mirror: When aging is apparent, what avenues will best serve you? Do painful injections around the eyes, lips and forehead entice you? Does it make sense to undergo a surgical procedure that promises you?ll look ten years younger? Can you imagine waking up from surgery and not recognizing yourself?

Many men and women are searching for that special something that will keep them looking younger; taking vitamins, eating organic foods, practicing regular exercise, twice-monthly facials, are the norm for most health conscious people but no matter how diligent they are with a health routine, their faces continue to show decline.

Aging faces are primarily a result of sagging muscles; just like in the body where we discover our hips sliding down the back of our legs or the muscles in our upper arm looking loose and jiggle-ly, facial muscles suffer the very same loss of tone and resiliency. Add sun damage to the mix and all of a sudden you have an old, tired face that needs attention.

If indeed sixty is the new forty we?re going to have to look long-term at avenues that are available to first stave off visible signs of aging and then correct the aging that has already become apparent. If you choose surgery, you choose risk. No matter how good the doctor, how qualified he is or where he practices; risks are present. Whether it?s loss of sensation, slow healing time, infection or getting a look you don?t necessarily care for, surgery, like injections is very temporary. Imagine spending $10,000 -$15,000 or more of disposable income and not liking the results or realizing that the aggravation and pain just wasn?t accurately disclosed. Fast forward five years: most likely your face is in need of a tune-up and that procedure is going to set you back more money and again, put your health and well-being at risk.

Many people are beginning to understand that surgery should be the last resort when they?ve decided they?ve ?had it? with a puffy, out of shape face, rather, they are opting for a safer and saner option. One that keeps them from spending loads of cash and doesn?t risk their lives. That choice? Facial exercise!

You may find it difficult to believe that exercise can actually give the user a fresh, younger look but it does! Just as resistance and isometric exercise provides strength and toning for the limbs and torso, facial exercise will keep the face from sagging by tightening the muscles that support the skin. Your face will become more youthful looking as tell-tale aging melts away.

How is this possible? Muscles in the face are small compared to our other muscles in the body; the facial muscles attach at only one end to bone, the other end inserts into another muscle. Facial muscles weave over and under other muscles so when sagging begins, the muscles drop down into other muscles causing wrinkles and a misshapen face - the look of aging!

Stop aging now with easy isometric exercise. No pain, no surgery and no expensive, risky procedure to keep you a slave to unnatural methods.

Cynthia Rowland is widely recognized as an expert in all-natural facial fitness with many years experience in health & beauty related fields. She has appeared on The View, Fit TV, HGTV and other popular shows. This author, speaker and television personality is leading the crusade to keep men and women looking vibrantly younger through natural techniques without spending their children?s inheritance.

I Save Faces http://www.cynthiarowland.com/FMED.htm

Understanding More about Pain Management

Pain management is a problem with which contemporary medicine has been grappling for some time. There is nearly always a trade-off: you may not feel the pain, but you remain dependent upon chiropractic treatments, painkillers or massage, stupefied by muscle relaxants, or toxified by non-steroidal anti-inflammatory drugs (NSAIDS) -- or worse: physically impaired by neuro-surgical interventions and injections of neurotoxins that take away the natural capacities of an intact nervous system. Meanwhile, the tissue inflammation and damage to joints, no longer being reported to you by pain, continues to develop. There is an effective alternative, new and radically different from conventional approaches.

Viewpoints about Pain

Whereas nearly everyone recognizes that chronic pain is a sign of something wrong, modern medical science has little to offer for certain kinds of pain -- notably musculo-skeletal pain and headaches. Medical science thinks almost entirely in terms of intervention -- either surgical or chemical (drugs); it overlooks the body's natural self-regulating mechanisms, which sometimes go awry and cause the pain to begin with -- two examples being headaches and back pain.

This potential to change how ones body functions has to do with conditioning. Perhaps fifty percent of musculo-skeletal pain comes from an excessively tight muscles -- the result of injury and prolonged stress (long term emotional tension). Muscles go into contraction during pain and stress. This state of contraction cannot effectively be controlled by drugs or countered by surgery because it has to do with a brain-level reaction. This kind of brain-level reaction is discussed in greater depth in another article.

Once this kind of reaction pattern forms, as during prolonged periods of healing, it tends to persist, sometimes for decades, unless and until the person does something deliberate to change them; these tensions do not heal because there is no damage. The neuromuscular system is functioning quite well, but in an aberrated way!

It is for that reason that chemical and physical interventions are ineffective: the person does not have a medical problem; they have a conditioning problem.

More Details

Let's be more specific: How can tight muscles create pain?

Ever lifted something heavy for more than a few seconds? Don't your muscles start to burn? Imagine what muscles must feel like when contracted 24 hours a day! And more: consider what tight muscles cause in the joints they cross: compression. Might not relentless compression cause joint pain? What about nerves trapped between tight muscles and bone: ever had a pinched nerve?

That mechanism accounts for a long list of familiar complaints: back pain, muscular pain, headaches, scoliosis, TMJ, carpal tunnel syndrome (in many cases), tennis elbow (medial epicondylitis), knee pain, foot pain, and certain other conditions.

Next question: What is the universal response to shock or injury? When you get hurt what's the first thing that happens. You tighten up, don't you?

Might that not explain the pains and stiffness of aging? -- more opportunities for shock and/or injury as time passes?

So, A Conditioning Problem, Not a Medical Problem

Because of the recognized hazards of drug dependency, physicians are sometimes reluctant to prescribe even painkilling drugs and prefer to tell the patient to get used to the pain.

In extreme cases, however, the neurosurgeon steps in and cuts nerves, or the orthopedist replaces a joint (sometimes necessary and successful at alleviating pain, sometimes, not). Cortisone may be injected to reduce inflammation or botulism toxin injected to paralyze muscles. These kinds of measures often miss the point: the person is in pain because they are too tight; joints degenerated because of too much muscle-induced pressure; and muscles are too tight because the brain has become conditioned to hold them that way.

In that case, answer is not surgery or drugs; it is to change the conditioning by which a person holds themselves too tight -- a process that falls more into the realm of learning than of medical intervention.

Deal With the Problem As It Is.

To change the tension level of muscles requires more than stretching or massaging; it requires a learning process that affects the brain, which controls the muscular system. Such a learning process is referred to in some circles as somatic education. Somatic education systematically uses special movement training techniques to improve awareness and control of the muscular system. Significant results come relatively quickly, and when they do, the benefits are second nature and require no special attention in daily life, other than a brief, morning-refreshment routine to purge out the accumulated effects of daily stresses.

A system of sensory awareness and movement education (brain training), Hanna Somatic Education?, has been developed that restores freedom from numerous forms of musculo-skeletal and stress related pain.

For a list of conditions helped and how they are helped, click here. For more articles and information on self-help programs, click one of the links shown on this page and, upon arrival at the page, look for PURCHASE in the blue navigation bar at top. Free previews of programs are available from that page.

Lawrence Gold served for two years on staff at the Wellness and Rehabilitation Center of Watsonville Community Hospital, California and for two years as part of the Novato Institute training team for new practitioners. As part of the team, he presented Hanna Somatic Education at Esalen Institute at Big Sur, California.

MuscleTesting and Applied Kinesiology: Uses and Tips on How to Use it

Muscle testing is an empowering energy technique that most anyone can use to better their health. Muscle testing functions as a subconscious lie-detector test and is used by challenging any muscle of the body. Over the years I have answered numerous questions about muscle testing, how it is used, how to make it more accurate, how people misuse it, and what things to pay attention to. This is the culmination of all those questions. Before using muscle testing, meditate or pray to become a clear channel and leave your ego out of the answers. Intention is everything in the world of healing.

You obtain better answers from your muscle testing by asking better questions. For example: Do I have permission to ask this question? Is this something I should let go of or participate in? Can I share this information? Am I asking the right question? Is there anything else I should be asking? And, will this be reasonable and in alignment with my morals and values?

Always ask yes or no questions?be clear and present when asking. Ask only one question at a time.

In Healing Work I use muscle testing for: Doing body scans for disrupted energy, testing for vanishing twins, to determine which disease is most plausible from a list of rule outs, for doing chiropractic adjustments on animals or figuring out where to place spot magnets, to determine the best treatments or healers to use, for emotional clearing work, to ask which flower essences, herbs, supplement, crystal and foods to combine for relaxation, immune building, serenity, and health. Muscle testing can also be used to test amounts.

Using Muscle Testing for Allergy testing: It?s useful for asking what side effects or benefits are being caused by a particular drug and in testing which flower, bulbs, grasses, shrubs, trees, molds and mildews or pollens you are allergic to.

Some fun and different ways to use muscle testing: Use it to test who is visiting from the other side, for backtracking the core cause of death, to choose which clothes to wear for best health or to look the best in an interview, and to pick the perfect gift or card for someone you love.

For Organizing Things: If goals and accomplishing tasks are important to you, muscle testing can be most helpful in prioritizing tasks and in determining how much time to spend on each item.

For Pet Health: Muscle testing can be used to communication with your animals. Ask your pet which foods they like and which will help their health, which name they would like to be called, or if they would like a companion. In my veterinary practice I use muscle testing to determine what the best antibiotic is to send home and for determining which foods to use in creating a personalized raw food diet.

I use muscle testing for nutrition and dieting by testing which emotions trigger the cravings for certain foods, to test which ingredients a person is allergic to and for asking the amounts of raw fruits and vegetables that would be best for the body.

For Spiritual Issues, muscle testing is used to: test the number of past lives or the number of lifetimes you have spent with someone, to track past lives, to ask whether someone is in your soul-pod, in tracking down spiritual lessons to focus on with a person and for tapping into the Akashic records.

In Helping with Environmental Issues, it can be used for: finding and clearing energy vortexes in a house, dowsing to find water, minerals, and the best places to build.

For learning purposes, muscle testing can be used to test the percent truth of a book or chapter, to test the truthfulness of a newspaper article, theory, or paper. I often use muscle testing to determine which books to purchase, or which topics to study next.

In Plant Healing muscle testing can be used to communicate with your yard, your garden and individual plants. Yes, plants talk too. I use it to figure out where to plant individual plants and to ask where the plant wants to be and if it is happy where it?s at, when to water, or what a plant needs to be healthier (more sun, water, soil, micronutrients, fertilizer, drafts, etc.)

Dr. Denice Moffat is a practicing naturopath, medical intuitive, and veterinarian working on the family unit (which includes humans and animals) through her phone consultation practice established in 1995. She has a content-rich website at http://www.NaturalHealthTechniques.com and free monthly newsletter. For many other healing techniques you can do at home, see Dr. Moffat's techniques page at: http://www.naturalhealthtechniques.com/HealingTechniques/healingtechniques1.htm

Build Big Strong Shoulder Muscles For V Shape Upper Body Build Big Deltoids

Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.

We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.

As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.

Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don?t let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.

So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.

Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.

About The Author
Chris Chew is a fitness personal trainer of fashion models, international male pageant winners and actors. More free articles on his sites. http://www.sgfitness.com and http://www.sgfitnessonline.com.

MuscleTesting and Applied Kinesiology: Uses and Tips on How to Use it

Muscle testing is an empowering energy technique that most anyone can use to better their health. Muscle testing functions as a subconscious lie-detector test and is used by challenging any muscle of the body. Over the years I have answered numerous questions about muscle testing, how it is used, how to make it more accurate, how people misuse it, and what things to pay attention to. This is the culmination of all those questions. Before using muscle testing, meditate or pray to become a clear channel and leave your ego out of the answers. Intention is everything in the world of healing.

You obtain better answers from your muscle testing by asking better questions. For example: Do I have permission to ask this question? Is this something I should let go of or participate in? Can I share this information? Am I asking the right question? Is there anything else I should be asking? And, will this be reasonable and in alignment with my morals and values?

Always ask yes or no questions?be clear and present when asking. Ask only one question at a time.

In Healing Work I use muscle testing for: Doing body scans for disrupted energy, testing for vanishing twins, to determine which disease is most plausible from a list of rule outs, for doing chiropractic adjustments on animals or figuring out where to place spot magnets, to determine the best treatments or healers to use, for emotional clearing work, to ask which flower essences, herbs, supplement, crystal and foods to combine for relaxation, immune building, serenity, and health. Muscle testing can also be used to test amounts.

Using Muscle Testing for Allergy testing: It?s useful for asking what side effects or benefits are being caused by a particular drug and in testing which flower, bulbs, grasses, shrubs, trees, molds and mildews or pollens you are allergic to.

Some fun and different ways to use muscle testing: Use it to test who is visiting from the other side, for backtracking the core cause of death, to choose which clothes to wear for best health or to look the best in an interview, and to pick the perfect gift or card for someone you love.

For Organizing Things: If goals and accomplishing tasks are important to you, muscle testing can be most helpful in prioritizing tasks and in determining how much time to spend on each item.

For Pet Health: Muscle testing can be used to communication with your animals. Ask your pet which foods they like and which will help their health, which name they would like to be called, or if they would like a companion. In my veterinary practice I use muscle testing to determine what the best antibiotic is to send home and for determining which foods to use in creating a personalized raw food diet.

I use muscle testing for nutrition and dieting by testing which emotions trigger the cravings for certain foods, to test which ingredients a person is allergic to and for asking the amounts of raw fruits and vegetables that would be best for the body.

For Spiritual Issues, muscle testing is used to: test the number of past lives or the number of lifetimes you have spent with someone, to track past lives, to ask whether someone is in your soul-pod, in tracking down spiritual lessons to focus on with a person and for tapping into the Akashic records.

In Helping with Environmental Issues, it can be used for: finding and clearing energy vortexes in a house, dowsing to find water, minerals, and the best places to build.

For learning purposes, muscle testing can be used to test the percent truth of a book or chapter, to test the truthfulness of a newspaper article, theory, or paper. I often use muscle testing to determine which books to purchase, or which topics to study next.

In Plant Healing muscle testing can be used to communicate with your yard, your garden and individual plants. Yes, plants talk too. I use it to figure out where to plant individual plants and to ask where the plant wants to be and if it is happy where it?s at, when to water, or what a plant needs to be healthier (more sun, water, soil, micronutrients, fertilizer, drafts, etc.)

Dr. Denice Moffat is a practicing naturopath, medical intuitive, and veterinarian working on the family unit (which includes humans and animals) through her phone consultation practice established in 1995. She has a content-rich website at http://www.NaturalHealthTechniques.com and free monthly newsletter. For many other healing techniques you can do at home, see Dr. Moffat's techniques page at: http://www.naturalhealthtechniques.com/HealingTechniques/healingtechniques1.htm

MuscleTesting and Applied Kinesiology: Uses and Tips on How to Use it

Muscle testing is an empowering energy technique that most anyone can use to better their health. Muscle testing functions as a subconscious lie-detector test and is used by challenging any muscle of the body. Over the years I have answered numerous questions about muscle testing, how it is used, how to make it more accurate, how people misuse it, and what things to pay attention to. This is the culmination of all those questions. Before using muscle testing, meditate or pray to become a clear channel and leave your ego out of the answers. Intention is everything in the world of healing.

You obtain better answers from your muscle testing by asking better questions. For example: Do I have permission to ask this question? Is this something I should let go of or participate in? Can I share this information? Am I asking the right question? Is there anything else I should be asking? And, will this be reasonable and in alignment with my morals and values?

Always ask yes or no questions?be clear and present when asking. Ask only one question at a time.

In Healing Work I use muscle testing for: Doing body scans for disrupted energy, testing for vanishing twins, to determine which disease is most plausible from a list of rule outs, for doing chiropractic adjustments on animals or figuring out where to place spot magnets, to determine the best treatments or healers to use, for emotional clearing work, to ask which flower essences, herbs, supplement, crystal and foods to combine for relaxation, immune building, serenity, and health. Muscle testing can also be used to test amounts.

Using Muscle Testing for Allergy testing: It?s useful for asking what side effects or benefits are being caused by a particular drug and in testing which flower, bulbs, grasses, shrubs, trees, molds and mildews or pollens you are allergic to.

Some fun and different ways to use muscle testing: Use it to test who is visiting from the other side, for backtracking the core cause of death, to choose which clothes to wear for best health or to look the best in an interview, and to pick the perfect gift or card for someone you love.

For Organizing Things: If goals and accomplishing tasks are important to you, muscle testing can be most helpful in prioritizing tasks and in determining how much time to spend on each item.

For Pet Health: Muscle testing can be used to communication with your animals. Ask your pet which foods they like and which will help their health, which name they would like to be called, or if they would like a companion. In my veterinary practice I use muscle testing to determine what the best antibiotic is to send home and for determining which foods to use in creating a personalized raw food diet.

I use muscle testing for nutrition and dieting by testing which emotions trigger the cravings for certain foods, to test which ingredients a person is allergic to and for asking the amounts of raw fruits and vegetables that would be best for the body.

For Spiritual Issues, muscle testing is used to: test the number of past lives or the number of lifetimes you have spent with someone, to track past lives, to ask whether someone is in your soul-pod, in tracking down spiritual lessons to focus on with a person and for tapping into the Akashic records.

In Helping with Environmental Issues, it can be used for: finding and clearing energy vortexes in a house, dowsing to find water, minerals, and the best places to build.

For learning purposes, muscle testing can be used to test the percent truth of a book or chapter, to test the truthfulness of a newspaper article, theory, or paper. I often use muscle testing to determine which books to purchase, or which topics to study next.

In Plant Healing muscle testing can be used to communicate with your yard, your garden and individual plants. Yes, plants talk too. I use it to figure out where to plant individual plants and to ask where the plant wants to be and if it is happy where it?s at, when to water, or what a plant needs to be healthier (more sun, water, soil, micronutrients, fertilizer, drafts, etc.)

Dr. Denice Moffat is a practicing naturopath, medical intuitive, and veterinarian working on the family unit (which includes humans and animals) through her phone consultation practice established in 1995. She has a content-rich website at http://www.NaturalHealthTechniques.com and free monthly newsletter. For many other healing techniques you can do at home, see Dr. Moffat's techniques page at: http://www.naturalhealthtechniques.com/HealingTechniques/healingtechniques1.htm

What Diet Your Skin Needs: Find Out!

There is no denying the fact that appropriate diet not only benefits your health, but also your SKIN. A stressful life (inadequate care) and unhealthy eating are two major reasons for poor skin and various skin problems like rashes, dry skin, black circles under your eyes, pimples, acne, pigmentation etc. There are other secondary reasons too which can affect your skin like at the time of pregnancy when there is hormonal change or genetic problem i.e either you have oily or dry skin because of your genes. But more than 70% of the affected skin is due to the primary reasons and one of the major primary reason is inappropriate diet.

Different skin needs different type of diet. But there are few general rules for healthy skin which are universal for everyone.

Here is the list of the rules:

a) Water, the magical drink, acts as the best medicine for the skin. It not only refreshes you and make your skin glow but also purifies your body which makes the body run most effectively. Read the benefits of water and how it helps your skin glow just a click away at http://www.weightloss-health.com/WaterBenifits.htm.

b) Vitamins are as essential to skin as oxygen to body. Some vitamins do a world of good to your skin. These vitamins are mandatory for glowing and healthy skin.

List of Vitamins essential for your glowing skin and their sources (natural):

1) Vitamin C : It can be easily found in all citric fruits like orange etc.

2) Vitamin A : Sources for Vitamin A are papaya, orange, egg yolk etc.

3) Vitamin B : It is found in all leafy vegetables along with fruits. Other sources are Whole grains , brewers yeast etc.

4) Vitamin E : It is found in oilseeds, vegetables like broccoli , nuts etc.

Trust me, it isnt that difficult to maintain a healthy skin. All you need to take care of it properly and make sure you eat well. You can always consult your skin specialist for the right diet and simply follow it.

More on healthy food ( http://www.weightloss-health.com/healthy%20food.htm ) and free healthy recipes ( http://www.weightloss-health.com/Recipes.htm ) of all kinds .

About the Author

Jasdeep: for http://www.weightloss-health.com your complete and most comprehensive family guide on Health.

Also get free tips and tricks on weight loss, diet and muscle Building at Healthy Diet Tips, Myths and Facts

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

15 Muscle Building Rules For Skinny Guys And Gals! (Part 1)

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as magical as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let?s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there?s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less ?superior?.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like ?you can?t do that?, ?that?s impossible?, ?you?re wasting your time and money?. Funny thing is, now those people are constantly bugging me for advice.

It?s your life. It?s your body. It?s your dream. Don?t allow your success or failure to rest in the hands of others.

In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

About The Author
Former skinny guy Anthony Ellis is the creator of the most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com.

Cardio Queen Syndrome

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body's actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let's explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn't felt in years.

It wasn't long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet...more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don't go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.

Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she?s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen?s sole goal is to educate others and help them apply that knowledge.

5 Tips for Starting Runners

So you?ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don?t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn?t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don?t lean into it. Hopefully you aren?t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren?t worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don?t pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn?t have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it?s a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It?s a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don?t forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You?ll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn?t suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its? toll on a person?s body. It?s good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don?t swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that?s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don?t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that?s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete?s foot. If you are interested, you can see them at www.footdefense.com.

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it?s always best to hire a consultant. So why, when you start doing something as important as your health wouldn?t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com

Body Massage for Relaxation Health Improvement and Sensual Pleasure

By massaging your friend or living partner and let him or her do the same to you, you will both get emotionally closer to each other, and both get several health benefits. Massaging will benefit the mental state of the person you work on, the muscular condition, the blood circulation and the lymph drainage. However, what you want to achieve, will determine the exact technique you use.

Massaging across the muscle fibres

This type of massage is very good for relaxing tense muscles and a stressed mind.

You perform this massage by rubbing or gripping across the direction of the muscle fibres or across tendons. You take one area after the other. You begin by massaging each area lightly, superficially and slowly to warm up, and then proceed by massaging deeper, firmer and more swiftly.

According to the size and conditions of the area you treat, you can use different types of manipulation. You can use a couple of fingers at a small area, or to reach deep into a tense point You can rub with all your finger tips or with the palm of your hand at greater areas. To get a harder effect, you can use your finger knuckles.

Massage along the muscles fibres

This type of massage will give the following effects: Stiffness will be reduced or cured, and the muscles will gain in mobility. The muscles will get better blood supply and drainage. The muscles will get a better drainage of tissue fluids into the lymph system, and thereby swollen muscles will normalize. These effects will in turn make tired muscles faster regain good condition.

By this massage you stroke along the direction of the muscle fibres, and always in the direction of the blood stream towards the heart.

Also now you take one area after the other, but try to reach the whole length of a muscle or muscle group at each stroke. Also by this massage, you begin massaging at each area lightly, superficially and slowly to warm up, and then proceed by massaging deeper, firmer and somewhat faster.

Also by this longitudinal massage, you can press down and stroke with your finger tips, with all your fingers, or grip around a muscle or muscle group with your fingers.

Massage with an electric massager

Most electric massage devices are vibrating up and down. This vibration mostly gives the same effect as the massage across the muscle fibres. If you also stroke with the device head along the muscle in the direction of the blood stream towards the heart, you will simultaneously also achieve the effects of longitudinal massage.

Combining the massage with stretching

The effects of the massage can be increased by also stretching the limbs and body parts of the person you work on. Stretch in the natural movement directions of the limb or body parts until you reach some resistance. Do not stretch hard to go beyond the resistance point. However, by holding the limb some time at the resistance point will often cause the limb to relax, and then you can go some way further.

How hard should you perform the massage?

Tired and stiff muscles are often tender and aching. Working at a tender point will always cause some temporal pain. However, if you use the right degree of firmness, the effect of the massage should cause an immediate release of pain and tenderness when you have finished working at a point. You should never work so hard that the pain is felt nearly unbearable, or so hard that pain remains after the massage is finished. If you do so, you can hurt or aggravate already existing tissue damage.

To achieve the right firmness you should monitor the reactions of the person you work at and listen to his comments. You should also never perform a massage on an area with a distinct inflammation or a distinct injury.

Use of massage oils

By applying a massage oil or ointment at the area you work at, you ease the massage work and increase the effects of the massage. Your fingers glide more easily upon the skin covering the area. The blood supply of the skin and muscles will be stimulated. You get a sensual and exciting scent on the area and in the air. Ingredients in the oil will ameliorate muscular ache and pain. According to the composition of the massage oil, there will be different stimulating effects upon the muscles, for example faster regeneration of tired or hurt muscle tissue.

Massaging for mutual joy and pleasure

You can use each of the two main techniques, but you let the pleasure of the person you massage decide the technique, the area you massage and the firmness of the massage. Usually gently touching and caressing will be the right manner.

Also your own pleasure shall decide. Do not work so hard that you get tired out yourself, and the person that you give the massage should be willing to repay you by doing the same favour to you.

Knut Holt is an internet consultant and marketer focusing on health items. TO FIND anti-aging supplements, medicines against acne, eczema, rosacea scars, wrinkles, other skin problems and natural medicines against heart disease, hypothyroidism, hemorrhoids, depression and other common health problems, PLEASE VISIT ==>http://www.panteraconsulting.com/salg2.htm

This article is free to reprint with the author's name and link.

Stroke Prostate Cancer Laughter and the Melting Mood

My recovery from a stroke suffered in 2001 seemed glacially slow while it was taking place. Now, howeverI feel almost completely recovered, and the difficulties with my right hand and arm and the speech problems are like dim recollections of something that happened decades ago.

I still have difficulty with cuff buttons on starched cuffs. My handwriting is slow. My singing voice is on furlough and recent attempts to throw a ball have been errant embarrassments, but I haven't taken the time to practice in order to restore either of those activities to previous levels of ability. Still, my golf game is pretty much back to where it was. I am exultant at having escaped the permanent serious disabilities that are visited on so many stroke victims.

One persistent symptom is pathological laughter. When I think of something funny or just vaguely silly or ironic, I crack up so badly that I am unable to speak for a minute or two. I never, previous to stroke, exhibited such idiotic laughter. On the plus side, my hysterics can be contagious. In social situations I often manage to get my companions laughing with nearly the same uncontrollability that plagues me. Technically, the symptom may result from lesions in the internal capsule and thalamus, basal ganglion, hypothalamus and ventral pons or from a cortical infarct in the territory supplied by the superior division of the middle cerebral artery.

Such laughter is often associated with weeping. I have not done much blubbering since my stroke, but I did some research on these matters In recent weeks I have discovered in myself new or at least altered emotions. I am not merely getting in touch with my feminine side but being overwhelmed by it. About a month ago I was injected with a time-released dose of Lupron, an activator of female hormones. Each day I also ingest one tablet of Casodex, which along with the injection serves to limit my ordinary testosterone production, thereby shrinking my hyperplastic prostate gland and stopping the development of the malignancy contained therein. The doctors told me I could expect weight gain, loss of muscle mass, diminution of energy, hot flashes, possible development of breast tissue and loss of body hair. Fortunately, the latter two items have not manifested themselves and I don?t think I?ve had anything like a hot flash. I wouldn?t have minded some hair growth in the area of my male pattern baldness, but that too has not occurred. Most surprising have been the changes in my emotional reactions.

For example, I lost control once on the telephone with a long-time friend discussing an ailment that had befallen the family dog. I feared the situation might necessitate euthanasia. To my surprise and shock, I dissolved into uncontrollable sobs. I don?t remember weeping so violently since I began to count my age in double digits.

Another time, I had just finished reading a novel by a favorite author. A subplot involved some tense scenes such as the discovery by parents of their high-school-aged son?s involvement in a gang rape. I found that I had a strongly empathic response to the mother, who was shamed and devastated and felt that she herself had been attacked and dishonored by her beloved son. I looked down on the father, regarding him as more of a proud, egocentric, disgustingly macho jackass than I would have had I read the book six months ago. Possibly in this fortieth novel that I have read by Robert B. Parker, he has suddenly improved his craft and is handling dialog and description with greater effectiveness. Or maybe I have shed some layers of callus from my emotional response centers and am more susceptible to sentimentality. I have a new understanding for the Player King in Hamlet, who breaks down in his speech about Hecuba and occasions Hamlet?s ?O, what a rogue and peasant slave am I!? soliloquy Is it not monstrous that this player here, But in a fiction, in a dream of passion, Could force his soul so to his own conceit That from her working all his visage wan?d; Tears in his eyes, distraction in?s aspect, A broken voice, and his whole function suiting With forms to his conceit? And all for nothing! For Hecuba? >

And then came the news of my brother?a hard-drinking, robust giant?felled by a mysterious ailment that put him in the intensive care unit for a month. Listening to his wife struggling with tears as she told me of his precarious condition, I found myself once again prostrate with sadness. In recent years I have handled the deaths of my father and mother without great distress. Orphanhood, after all, is in store for all of us who live lives of normal length. But the possibility of becoming a 65-year-old only child brought on a period of abject grief that has been relieved slightly by guarded news of Kevin?s improvement.

Is my recent susceptibility to the lachrymose mood merely an aspect of advancing age, or can I blame my recent health problems and the hormone-releasing cancer treatment. I think of Othello? Of one whose subdued eyes, Albeit unused to the melting mood, Drop tears as fast as the Arabian trees Their medicinal gum.

On a more cheerful major chord. Chloe, our beloved Wheaton Terrier, seems to have shaken off the apparent pinched nerve that for a while had rendered her nearly catatonic. She?s leaping about and chasing seabirds at the beach just as she used to. Sean is out of intensive care but not out of the woods. He is no longer hallucinating or requiring the almost constant supervision of the hospital?s biggest male nurse to keep him from tearing out his IVs and trying to leave the hospital. I will fly down for a visit this Saturday and Sunday when I have a break from radiation treatments.

* * * * * *

Yes, two years after my stroke I was diagnosed with prostate cancer and underwent the treatments mentioned above. Whether the tear floods mentioned above were triggered by cancer treatment or a result of stroke is unimportant. I have had no recurrences of the weeping?only of the laughter. Given a choice, I'll go for laughter every time. And Sean is himself again?back at work full-time.

Kerry Michael Wood, retired from a 37-year career as English teacher and textbook co-author, lives in Pacific Grove, California with his wife of 42 years. He taught in public and private schools in California as well as Istanbul, Turkey. He is the author of Past Imperfect, Present Progressive, a memoir. Further information is available at http://www.kerrymwood.com and he can be contacted at kerrywood@redshift.com.

Most Body Builders Have Food Sensitivites To Whey Products And Don't Know It

In his groundbreaking book Eat Right 4 Your Type** Dr. Peter D'Adamo discusses the importance of one's blood type in determining the types of foods that one's body will either accept or reject as metabolically useful.

He has shown with solid research to back it up that foods have on the surface of their cells markers called antigens that are similar to the markers we have on our blood cells that determine our respective blood types. An individual's body will generally accept blood and foods whose markers are similar to those found on one's blood cells. Alternately the immune system is programmed genetically to be on the look out for foreign looking blood types. This is the basis behind the blood type screening used by hospitals when transfusing blood.

Well it turns out that the same is true for the foods that we eat.

Now I know from first had experience as a body builder whose blood type is O Positive (the O blood type is the most common on the planet with around 63% of people having it) that I am personally sensitive to Whey products solely based on my Blood Type. Whey is one of the protein sources that is extracted from dairy products and concentrated to become one of the main ingredients of the Body Building Powders that many body builders use.

When I consume foods that my immune system recognizes as foreign, i.e. Whey for example, it becomes activated to mop up the whey and it gets stored as fat because metabolically it has limited usefulness for the body. This leads to many untoward consequences which include:

1. Depletion of energy.

2. The body becomes protein starved in the face of a body building challenge.

3. Foreign foods get stored in tissues and joints that can lead to arteriosclerosis, depression, arthritis, diabetes, obesity and other chronic diseases.

4. Significantly reduced performance, strength and muscle bulk.

So the body builder who has an O Blood type (and you have a 63% chance of being in this group) and who is unwittingly using Whey products to build muscle is actually not only doing damage to their body but they are also not getting the extra protein requirements they need to build muscle.

This essentially means they are putting their bodies in a very stressful state, much like driving your car on water rather than gas.

Several years ago after starting the Blood Type Diet prescribed by Dr. D'Adamo I felt that although he suggested animal protein to be the best source for me as a body builder I felt a bit queasy about going this route as it meant putting into my body meats processed with potentially harmful hormones and antibiotics often used by meat processors world wide. This concern was only accentuated by the BSE scare.

So in search of a better and safer source of protein I was happy to find a product made by Young Living Essential Oils called Power Meal. This is a naturally produced product with many organic ingredients and which has a rice protein concentrate as its base along with the world renown Ningxia Wolfberry as a rich protein and antioxidant adjunct.

Rice protein is generally blood type friendly for most of the world's population and is rapidly assimilated for high energy activities such as body building. After starting Power Meal I was amazed at how after a few short weeks my energy, muscle bulk and strength improved but my weight decreased. I not only felt fit I also was sleeping better and not getting the aches and pains I often got following a workout.

If you'd like to learn more about Power Meal kindly visit the web link below.

References:

** Dr. Peter D'Adamo, Eat Right 4 Your Type, Putnam, New York, NY, 1996

Nick Arrizza M.D. is trained in medicine and psychiatry. He is an avid body builder, an international performance coach and healer. he is the developer of the powerful Mind Resonance Process(TM) MRP.

YL Web Site: http://www.youngliving.org/arrizza Personal Web Site: http://www.telecoaching4u.com

5 Tips for Starting Runners

So you?ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don?t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn?t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don?t lean into it. Hopefully you aren?t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren?t worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don?t pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn?t have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it?s a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It?s a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don?t forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You?ll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn?t suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its? toll on a person?s body. It?s good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don?t swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that?s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don?t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that?s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete?s foot. If you are interested, you can see them at www.footdefense.com.

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it?s always best to hire a consultant. So why, when you start doing something as important as your health wouldn?t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com

Running on Empty

A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.

Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons. The long row of gams seems endless. They?re shaking, they?re baking, they?re working like jackhammers - together in harmony ? as if they were all drilling for oil.

The machines drown out the booming disco racket from the overhead speakers. All you hear, aside from the constant hum of machinery, is metal on metal, minus the smear of grease.

Squeak. Squeak. Squeak.

The stunning blonde attached to these legs peers down at a dark screen. At first, it looks like she?s about to indulge in a game of Pac-Man or Donkey Kong, but in actuality, her ensuing fun is of a much different variety. This woman is about to work out.

After punching in a few keys as if it were tax time, her hips slowly begin to grind, and just like that, the fun has begun.

Needless to say, the year is 1999 and what once was accomplished with such basic simplicity has now entered the world of hi-tech devices and advanced microchips.

To a new patron, who just wandered through the door, it all seems a bit pretentious as he peers over the motoring array of Stairmasters, steppers, treadmills, and stationary bikes.

The observer smirks and chuckles, knowing well that, not so long ago, for the goal at hand, two legs and an old pair of Nikes were all that was required.

However, the art of running seems a forgotten trade, not just for the random observer, but for the fitness public in general. For the mainstream crowd looking to foil the flab (and perhaps partake in the social aspects), a nice, honest jog through the park loses out to a sweat-session on the stairs any corporate day of the week.

Yet, one fact remains, the same fact that has survived both the tests of time and the endless evolution of technology. Nothing will whip you into shape faster and more effectively than a good, primitive run.

Aside from the fresh air that expands your lung capacity, something you can?t get at an indoor gym, running continues to stand as the leader in conditioning, fat burning, and keeping your heart rate up. Just compare the three miles down Main Street with the same distance on the rubbery conveyor belt of a treadmill. The difference in the way you feel is astounding.

But one such concept factoring in the demise of running is the belief that it is a muscle man?s worst enemy. Reports that running will chisel away on that hard-earned beef have been relentless. Thus, the running fad has come to heel a bit, almost seemingly limited to the hard-core crowd.

The experts say that the ideal method, however, to avoiding such a tragedy is to jog lightly for the first twenty minutes and then upgrade to a more vigorous pace thereafter. After the twenty-minute segment, the body generally kicks into the fat-burning business as opposed to the muscle-consuming business. Remaining at a steady, moderate pace (say 70 percent), and ditching any hopes of becoming the next Jesse Owens would seem the most logical approach, especially for new runners.

Besides, doesn?t a nice stroll along a quiet country road amid the birds and the tress sound somewhat appealing? Doesn?t it beat gaping at the sweat-drenched back of the guy on the Stairmaster in front of you?

If this is you, then perhaps it?s finally time to leave those noisy treadmills and squeaky stationary bikes behind ? far enough behind to choke on your dust.

Vitamins & Supplements ? Find a large selection of vitamins and supplements for your nutritional needs. You will find supplements for all your health, sports, bodybuilding & fitness needs. We carry all major name brands. Copyright ApolloSupplements.com - MuscleMaster

5 Tips for Starting Runners

So you?ve decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don?t want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn?t finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don?t lean into it. Hopefully you aren?t running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren?t worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don?t pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn?t have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it?s a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It?s a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don?t forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You?ll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn?t suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its? toll on a person?s body. It?s good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don?t swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that?s best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don?t forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that?s one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete?s foot. If you are interested, you can see them at www.footdefense.com.

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it?s always best to hire a consultant. So why, when you start doing something as important as your health wouldn?t you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com

Running on Empty

A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.

Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons. The long row of gams seems endless. They?re shaking, they?re baking, they?re working like jackhammers - together in harmony ? as if they were all drilling for oil.

The machines drown out the booming disco racket from the overhead speakers. All you hear, aside from the constant hum of machinery, is metal on metal, minus the smear of grease.

Squeak. Squeak. Squeak.

The stunning blonde attached to these legs peers down at a dark screen. At first, it looks like she?s about to indulge in a game of Pac-Man or Donkey Kong, but in actuality, her ensuing fun is of a much different variety. This woman is about to work out.

After punching in a few keys as if it were tax time, her hips slowly begin to grind, and just like that, the fun has begun.

Needless to say, the year is 1999 and what once was accomplished with such basic simplicity has now entered the world of hi-tech devices and advanced microchips.

To a new patron, who just wandered through the door, it all seems a bit pretentious as he peers over the motoring array of Stairmasters, steppers, treadmills, and stationary bikes.

The observer smirks and chuckles, knowing well that, not so long ago, for the goal at hand, two legs and an old pair of Nikes were all that was required.

However, the art of running seems a forgotten trade, not just for the random observer, but for the fitness public in general. For the mainstream crowd looking to foil the flab (and perhaps partake in the social aspects), a nice, honest jog through the park loses out to a sweat-session on the stairs any corporate day of the week.

Yet, one fact remains, the same fact that has survived both the tests of time and the endless evolution of technology. Nothing will whip you into shape faster and more effectively than a good, primitive run.

Aside from the fresh air that expands your lung capacity, something you can?t get at an indoor gym, running continues to stand as the leader in conditioning, fat burning, and keeping your heart rate up. Just compare the three miles down Main Street with the same distance on the rubbery conveyor belt of a treadmill. The difference in the way you feel is astounding.

But one such concept factoring in the demise of running is the belief that it is a muscle man?s worst enemy. Reports that running will chisel away on that hard-earned beef have been relentless. Thus, the running fad has come to heel a bit, almost seemingly limited to the hard-core crowd.

The experts say that the ideal method, however, to avoiding such a tragedy is to jog lightly for the first twenty minutes and then upgrade to a more vigorous pace thereafter. After the twenty-minute segment, the body generally kicks into the fat-burning business as opposed to the muscle-consuming business. Remaining at a steady, moderate pace (say 70 percent), and ditching any hopes of becoming the next Jesse Owens would seem the most logical approach, especially for new runners.

Besides, doesn?t a nice stroll along a quiet country road amid the birds and the tress sound somewhat appealing? Doesn?t it beat gaping at the sweat-drenched back of the guy on the Stairmaster in front of you?

If this is you, then perhaps it?s finally time to leave those noisy treadmills and squeaky stationary bikes behind ? far enough behind to choke on your dust.

Vitamins & Supplements ? Find a large selection of vitamins and supplements for your nutritional needs. You will find supplements for all your health, sports, bodybuilding & fitness needs. We carry all major name brands. Copyright ApolloSupplements.com - MuscleMaster

Magnetic Therapy What Is It?

Magnet therapy involves the use of a magnetised device placed on or near the body to either facilitate healing or relieve pain.
The magnetic products available today come in many types. They can be attached to the skin, worn as jewellery, placed in your shoes, or slept on. Arthritis, carpal tunnel syndrome, insomnia and headaches are among the list of ailments for which many people claim can benefit from magnet therapy. Although no one is sure how magnets work, supporters claim that they can have a profound effect on the body, particularly in the area of pain relief.

The use of magnets for medical purposes is not new; the ancient Greeks believed that natural magnetic rocks had therapeutic powers. In the sixteenth century a Swiss-born alchemist and physician, Philippus von Hohenheim, purportedly used magnets to draw illness from the body. Over the past decade, magnet therapy has become increasingly popular, especially among professional athletes who use it for aches and pains. Nearly 80 touring golf pros now use some form of magnetic therapy for help in relieving, muscle soreness, back pain, arthritis, and other ailments. Even so, magnet therapy remains controversial. Scientists have only recently begun the scientific research needed to persuade most mainstream doctors to add magnets to their medicinal arsenals, although the British National Health Service (NHS) has recently (March 2006) recommended doctors to prescribe magnetic knee wraps in preference to drugs.

How Does It Work?

The theory behind magnet therapy is that the fields produced by magnets can affect the functioning of individual cells in the body and improve the working of the nervous system and various organs. Exactly how the magnetic fields do this is unknown, but there are several theories. Some say that the electrical current created by magnets interrupts the transmission of pain signals in the nerves. Others claim magnets increase blood flow to an area, boosting the flow of oxygen and other nutrients, thereby reducing pain and swelling.

What You Can Expect

It is believed that magnets must be placed precisely to have an effect (they work best when placed over a body area that has some degree of intact circulation). Therefore it is best to do magnet therapy under the guidance of a therapist or doctor who is experienced in its use. However, many people choose to use magnets on their own.

If you are trying magnets for arthritis or other types of pain, you may be advised to purchase small magnetic devices that can be secured to the body elastic bandages, or Velcro.

Depending on how much pain you are experiencing, you might be advised to keep the magnets in place for as little as five minutes or to wear them for a number of hours every day for several weeks. If you are trying magnets to help with insomnia, your doctor may advise using a magnetic pillow or mattress pad.

Health Benefits

Magnetic therapy is most often used for pain, usually of the muscles, joints and back. Magnets have also been used to relieve post-surgery pain. Some suggest that magnets can reduce stress, as well as relieve insomnia and treat migraine. Others even claim that magnetic therapy can fight infection and improve central nervous system disorders, such as seizures. While research has shown that magnet therapy can indeed relieve pain, there is little solid evidence proclaiming its use for other ailments.

One study, published in the American Journal of Pain Management in 1999, showed that magnetic foot insoles were shown to be effective in reducing foot pain in those with diabetes.

How To Choose a Practitioner

Magnet therapy may be practiced by a therapist or doctor, or it may be self-administered. It is best to work with an experienced practitioner who is knowledgeable about the therapeutic use of magnets.

Ria has been an holistic practitioner since 1990 and she has trained in many fields such as cranio-sacral therapy, shiatsu, reflexology, reiki, aromatherapy, Bach flowers, crystal healing, psychotherapy, counselling, fytotherapy, TT and nutrition. Ria focuses on the underlying causes of disease rather than treating symptoms alone. She has been a certified therapist since 1996 and has developed an extensive practice dedicated to creating total wellness and self-empowerment based on the body, mind, soul connection.

Cardio Queen Syndrome

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body's actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let's explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn't felt in years.

It wasn't long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet...more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don't go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.

Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she?s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen?s sole goal is to educate others and help them apply that knowledge.

Cardio Queen Syndrome

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body's actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let's explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn't felt in years.

It wasn't long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet...more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don't go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.

Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she?s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen?s sole goal is to educate others and help them apply that knowledge.

Muscle Building Mindset

Do you want to build muscle as quickly as possible? If so, are you training with the proper muscle mindset? For optimal success, prior to entering the gym, you must be willing to train like a warrior.

The muscle building mindset doesn't start once you begin training, but prior to setting foot in the gym. A muscle building mindset is mandatory for optimal muscle growth. Muscle isn't added magically, you must force your muscles to grow. Therefore, growth first starts with being in the proper muscle building mindset.

There are three phases to this muscle building mindset. Phase one, the preparatory phase, starts when you are on your way to the gym. This is the time you remind yourself of your clear cut plan of action, prepare for what exactly your program calls for, and what specifically you are going to accomplish. This phase serves to ignite your mind towards the next phase, the training phase.

Prior to setting foot in the gym, you should have a clear mental picture of what goals you want to accomplish. Picture yourself with lean, rippled, pumped-up muscles. Imagine pounds of muscle being packed onto your body. Next you want to picture yourself executing the exercises to complete muscle failure in order to stimulate growth. Picture it! Picture yourself as a warrior conquering the weights.

Now is the time to walk into the gym with your exact workout plan in mind, and knowing how intensely you are going to execute it. As you walk into the gym, you should be worked up and ready to conquer the weights. Your heart rate should be on the rise, your body starting to perspire with anticipation, all ready to attack!

During the second phase, the training phase, you must focus on the task at hand. Your objective is to activate every single muscle fiber within the particular muscle you are targeting. Focus on your muscle fibers firing 96, 97, 98% capacity as you strive for momentary muscle failure. It is also important to focus on the number or reps, and weight needed to beat the previous workout. You must strive for an all-out effort with each work set, and the focused mentality to beat those previous numbers.

Once your hopefully short and extremely intense bodybuilding workout has concluded, you will enter the closing phase of the muscle mindset. In the closing phase, get out of the gym, and concentrate on your muscle fibers recovering with strength for the next workout. Highlight the positives of the workout, and strategically plan over the next week what specifically you want to improve upon. If your strength and size hasn't improved after a couple of workouts, your body requires more days off for recovery. Let your body fully recover prior to your next battle in the gym.

With this muscle building mindset, you are bound to succeed! Once again, you must force yourself to grow. It takes a very special mindset to provide enough stimulation to your muscle fibers in order to adapt and grow bigger, and stronger.

So the next time you train, remember this important mental aspect of bodybuilding. You should now walk into the gym with a warrior-like, muscle building mindset to force growth. Anything short of that will slow down the muscle building process.

*** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.

Jim O'Connor - Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness Word, LLC

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Beverly Hills, CA 90212

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Building muscle has never been easier after Beverly Hills Exercise Physiologist Jim O'Connor introduced his 90 minutes Bodybuilding Done Right Audio. Discover the most effective bodybuilding workout principles to build massive muscle in minutes.