2013년 1월 20일 일요일
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2012년 8월 10일 금요일
Fat Loss and Exposure to Cold Temperatures
There is some evidence indicating that exposure to cold temperatures can enhance the body's fat-burning capabilities. This isn't actually a new concept. In some Eastern European cultures jumping into icy rivers and rubbing snow on the body to improve circulation and overall health have been common practices for generations. Even Charles Atlas—the original bodybuilding guru—believed that exposure to cold water when taking a shower could facilitate the burning of fat. Charles recommended that men finish off their showers with a brisk spray of cold water to stimulate and strengthen the nervous system. A 2003 study provides some support to this idea. In this study, researchers reviewed the seasonal variation of testosterone levels and hip ratio among groups of men.
Results of this research project indicated that among the participants, the lowest levels of testosterone occurred during the summer months with the levels peaking during the colder months. Similarly, the men's waist to hip ratio exhibited a similar parallel, with the highest values occurring during the warmest months and the lowest values occurring during the coldest months. The variation in hormone levels was significant, with a difference as high as 31% being noted among some of the participants.
It is believed that cold temperatures have a positive impact on fat loss because it causes the body to increase the expenditure of energy, therefore increasing body heat. 'Uncoupling proteins' mediate the energy production by essentially inducing a waste of energy in the form of heat. This mediation process is referred to as a thermogenic action, which is defined as an increase in heat generated by metabolic stimulation. In particular, this thermogenic action reduces cellular levels of adenosine triphosphate (ATP), ultimately stimulating an increase in cellular energy production to make up for the wasted energy. This happens because a primary function of ATP is to transport chemical energy within cells for metabolism.
By simulating a cold weather response you could use this uncoupling-protein activity to your advantage to encourage the body to ramp up the use of excess body fat as an energy source. One of the ways you could accomplish this is by taking cold showers—it turns out that maybe Charles Atlas was on to something after all. To achieve the optimal impact the best strategy is to alternate the temperature of the water between warm and cold. Just before you step out of the shower you should finish with a nice cold rinse. According to Charles Atlas, you should focus on the cold water on the front of your body—the solar plexus and genital area in particular—because of the significant concentrations of nerve endings located in these areas of the body.
Short-term exposure to cold temperatures is the key to success for this strategy however, so don't pack your bags and head for the North Pole just yet. Given the body's remarkable ability to continuously adapt to dynamic situations, it's not surprising that repeated, prolonged exposure to cold temperatures minimizes the fat-burning capacity of the uncoupling-protein activity. Continued long-term exposure to colder temperatures shifts the body into survival mode. In this state the hormones signal the body to store fat both to keep the body warm and to use as an energy source. That's why people indigenous to colder climates—like the Inuits and Eskimos—tend to be rounder, with higher body fat percentages than people who are native to warmer climates.
The persistent, long-term exposure to colder temperatures that comes from living in a cold climate motivates the body to constantly mobilize fatty acids as fuel for both energy and heat. This tends to increase the amount of visceral fat that the body maintains. Interestingly, though populations indigenous to cold climates tend to have low levels of heart disease in their native environment, switching to a 'western diet' causes a significant spike in these figures.
Before you try jumping into a cold shower or immersing yourself in an ice cold lake in an effort to burn more fat, you need to know that you are in good health. Sudden exposure to cold water may not be right for everyone. Unexpected temperature changes can provoke a strong neural response in the body. If you potentially have a health or medical condition such as heart disease or something similar, you should consult with a doctor or medical practitioner before utilizing this strategy.
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Source 4 Foods Never To Eat
High Intensity Training versus Volume Training
There are lots of different training methodologies out there with new ones popping up all the time-most of these are just "flashes in the pan." Guys are all over them one week and on to something else the next. High Intensity Training (HIT) and Volume Training have both been around for a while though and neither of them is a flash in the pan. Each has plenty of followers and both camps seem to be pleased with the results they get. What's the difference between the two? Is one better than the other? Let's take a closer look and you can decide for yourself.
High Intensity Training (HIT)…
has been around since the 1970s. There are lots of variations but overall, the underlying premise of HIT is that weightlifting sessions should be brief, intense and infrequent-basically, it's low volume/high intensity. Followers of HIT believe that this is the most effective way to stimulate gains in both muscle strength and size. From that perspective HIT makes sense since gains in size and strength are the result of the body's reaction to the "stress" of lifting weights.
In the original incarnation of HIT, one high-intensity set done to failure for each body part was all that was needed. Each training session would typically be an all body workout done three times a week. Later, as people began to experiment with the routine, it became more common to do three sets of each exercise (body part) to failure, breaking the sessions into upper body/lower body or some similar combination.
In all versions of HIT though, there are some basic underlying principles that remain constant. These include:
1) each workout has to be intense;
2) each set is performed until failure;
3) each workout should be more challenging than the previous one;
4) proper form is essential-each rep is performed in a deliberate, controlled manner;
5) training sessions should be less than one hour;
6) for each body part, perform from 1-3 sets and no more; and
7) rest is important-don't train more than 2-3 times per week.
With Volume Training (VT)…
the emphasis is of course of on volume-not just in the number of sets performed, but also in the number of training sessions per week. With HIT, you're only doing from 1-3 sets per exercise/body part but in contrast, if you're doing VT, you might be doing from a low of 12 to a high of 24, 30 sets ore even more, per body part. Also, with VT workouts are more frequent-up to 5 or 6 days per week.
There are other differences between the two as well. For example, unlike the slow, controlled movements of HIT,
Volume Training movements tend to be explosive, incorporating both slow and fast movements, depending on the exercise. Also, since you're doing more reps (higher volume), the weight load in VT is going to be lower than in HIT. Lastly, because of the higher number of reps, VT more of a "pump" than you'll realize with HIT.
So given the information above, is one of these routines better than the other? The right answer is that "it depends," and that's not a cop-out answer. First of all, it depends in part, on your body type. Ectomorphs tend to respond better to VT better than HIT. Ectomorphs are thin, light-framed and sometimes have long limbs. For these guys, it takes longer to gain muscle than for your average mesomorph, who usually has a more rectangular frame with more muscle mass. A lot of ectomorphs really need the longer workouts and higher reps to stimulate muscle growth. Conversely, for most mesomorphs, a HIT routine is usually going to result in greater gains.
Some other factors that can influence your choice of routines include skill level, weight training goals (do you want to get big or just tone up?), the amount of time your body needs to recover and how often you're able to workout.
It's also important to note that the key to long-term gains in bodybuilding is remembering that no single routine will consistently work for anyone. Once the muscles become accustomed to a routine, it's time to mix things up and try something new. So if you've done a 12-week cycle of VT, you could switch it up with a HIT cycle or vice versa. The bottom line is that both of these routines come up winners-it's what you make of either one of them that's going to make the difference.
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Source 4 Foods Never To Eat
DoggCrapp Training – DC Training Program Overview
If you've read more than two articles I've written then you should know that I favor unconventional training methodologies that push and challenge both body and mind. I firmly believe that this is the only way to get really big and hit your goals. From that perspective DoggCrapp Training (a.k.a. DC Training) definitely fits the bill. This incredibly intense program includes heavy progressive weights, lower volume/higher frequency of body parts trained, high intensity/rest-pause training, extreme stretching, a high protein diet and periodization ("blasting" and "cruising"). Here are the basics:
Lower volume/higher frequency:
In most training routines you train each body part once a week doing 3-4 different exercises per muscle group. With DC Training, you only do 1-2 exercise per muscle group per day but you're hitting each muscle group twice every 8 days. The lower volume of exercises means that your body can recover more rapidly, which in turn allows for a short turnaround between training sessions;
Exercise rotation:
The base program runs on a cycle hitting every body part 2 times every 8 days. It's not as complicated as it sounds-you start by picking 3 exercises for each the various muscle groups like this: chest, back (width), back (thickness), delts, triceps, biceps, forearms and calves, hamstrings and quads. You do only one of those exercises per muscle group per workout but then you rotate to the next exercise in the following workout. Remember though that you're doing each exercise 3 times to total failure in each workout so don't fool yourself into thinking it's easy. Here is what a sample routine might look like:
So you can see how every 8 days you've cycled through each body part twice, doing a different one of each of the 3 exercises you've chosen per workout. Keeping a training journal can keep you organized and help keep track of where you are in the training cycle;
High intensity/rest-pause training:
DC Training demands intensity. To begin, you do 2-5 warm-up sets (lighter weight) before the first set is performed to failure followed by 10-15 deep breaths before performing another set to failure. This is again followed by 10-15 deep breaths and then a final set to failure before moving on to the next exercise or muscle group. The goal is to explode on the uplift and descend with a controlled negative of about 6-8 seconds. You've got to be prepared both mentally and physically to take on Rest-Pause training though because instead of taking a one or two minute break between sets, you're only resting for 20-30 seconds between each one;
Extreme stretching:
Stretching is an important part of the recovery process in DC Training. There are specific stretches for the chest, triceps, biceps, shoulders, back, quads, hamstrings and calves; Diet:
The DC Training diet is very high in protein with a recommended intake of between 1.5 to 2.0 grams per pound of body weight; Periodization:
The "blasting" phase is 6-12 weeks of high intensity, all-out training followed by a "cruising" phase of 10-14 days of maintenance training before repeating the cycle once again;
One of the nice things about DC Training is that it leaves plenty of room for customization. For example, instead of Monday-Wednesday-Friday-Monday, you could do Monday-Tuesday-Thursday-Friday but split the workout into 3 parts in order to shorten your training sessions (great if you've got a hectic schedule). Day 1 could include chest, shoulders and triceps. On Day 2 you could train biceps, forearms and back (width and thickness) and on Day 3 you could work calves, hamstrings and quads. This cuts your workout down to about 35 minutes including stretching but still has you hitting each body part twice in 9 days.
A lot of guys have had phenomenal results following the DC Training program. If you're going to do it though, be prepared to really commit yourself to doing it right. DC Training requires you to push your body as far as it can go and then some-that's why it works. To get the best results you've got to be prepared to give it your all and make it a really intense workout, pushing on for one more rep even when your mind and body are screaming "No!" If not, you'll just be wasting your time.
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Source 4 Foods Never To Eat
Fat Burning Meals you and your family will love
This week my sister is visiting me in South Carolina from New Jersey. I absolutely love it when my family comes to visit and we always have an absolutely incredible time. The other great benefit about these family visits is that, without fail, everyone always goes home lighter.What do I mean?
Inevitably, when friends or family spend a whole week eating with me they quickly learn how delicious healthy eating really is (and how easy it is too!) I promise I do not starve my guests. Actually, it's quite the opposite. They always feel like they've "eaten TOO much", but somehow managed to lose weight over the course of the week.
Here's exactly what I ate yesterday and how I was able to keep my eating plan delicious and simple even with the demands of a busy day.
6am Wake up – Have to wake up before my son (18 months) to get a little time to myself in the morning. I check my emails and sip on some Green Tea with a bit of stevia.
6:30am – Flax seed and Athletic Greens shake.
Athletic Greens has become an absolute staple in my eating plan. It's made from a variety of organic fruits and vegetables with added probiotics and digestive enzymes…it's like "nutrition insurance" in a jar. Not only does this stuff taste great, it's quite satisfying and energizing, especially first thing in the morning.
I put 1 Tbsp of fresh flax seeds in my Magic Bullet (you can also use a coffee grinder). I grind up the seeds to make flax powder. I then add 1 Tbsp Athletic Greens, water, ice and a touch of stevia and blend. Yummy morning shake!
7:30am. By this time my son is awake and ready for "FOOD, EAT, FOOD, EAT"…that's exactly what I hear until I get his breakfast on the table. We both have 2 soft boiled eggs, sautéed spinach, and fresh blueberries and strawberries (yes, my 18 month old son eats exactly what I eat). The eggs were quick and easy to cook and the spinach was left over from dinner the night before.
I pack some raw nuts (Brazil nuts, macadamia nuts and almonds), 1 apple, and a bag of baby carrots for my snacks and my lunch (see below).
9am – My son goes to grandma's and I'm off to work.
9:30am – 10:30am – As I work I snack on my raw nuts, baby carrots and ½ of the apple. I have the same snack in the afternoon. I don't always do this, but sometimes it's just easier.
12:30pm – Lunch. I actually made my lunch the night before while I cleaned up after dinner. I've got some Chilean Sea Bass (broiled in the oven), over a pretty big salad (greens, tomatoes, cucumbers, artichoke hearts, peppers) with 1 sweet potato. I use apple cider vinegar and extra virgin olive oil as my dressing along with some salt and pepper.
Packing my lunch in the evening while I clean up after dinner has become such habit and routine for me, I don't even think about it. I have definitely found that creating a "system" for packing and prepping your food will make following a healthy eating plan much, much easier. Find a "system" that works well for you and your family.
3:30 – Afternoon snack is the same as morning snack. Again, I don't always do this and many times I will have 1 slice of Ezekiel Bread with 2 Tbsp of almond butter and 1 Tbsp of apple butter (my favorite snack!)
5:30pm – I head home. We put some skirt steaks in to marinate and my hubby got the grill going (it was 80 degrees and sunny, a phenomenal day in the south!) We also grilled eggplant and zucchini that I marinated in balsamic vinegar, salt, pepper and Italian spices. I made some brown rice to go along with the meal.
9pm – before bed – Almond butter and apple sauce with cinnamon sprinkled on top. I love this snack because it is a bit sweet and filling and really helps to curb any sweet cravings that may start in the evening.
There you have it…nothing complicated and nothing bland and boring. I love my clean, healthy food and love how it makes me feel all day. I always choose foods I enjoy and never "make" myself eat something just because I think it's supposed to be good for me (although it is important to be open minded and adventurous).
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Source 4 Foods Never To Eat
COFFEE – 3 Tricks to Make it Super-Healthy
Mmm, coffee… almost everybody drinks it… some people have 3-4 cups per day or more.
But most people don't think of it as a "health drink". And it's certainly NOT healthy the way most people make it with loads of added sugar or artificial sweeteners and artificial creamers.
But I'll give you my tips here on how I make a healthier cup of coffee and what to watch out for…
First, you may have seen debate in the past about how coffee has some compounds in it that could have negative health effects such as some tars or other possibly inflammatory compounds in brewed coffee. But, the good news is that coffee has such high concentrations of beneficial antioxidants, phenolic nutrients, and other good compounds, that it counteracts the bad compounds. Also, this article here shows various studies that prove coffee reduces risk of many common diseases.
So what's the best way to make a healthy cup of coffee? Well, here's my 3 most important tricks to maximize the benefits of coffee and minimize the negatives:
1. First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners. What I do instead is use either a very small touch of organic maple syrup or a half packet of natural stevia to just lightly sweeten my coffee. If you like your coffee black with no sweetener at all, that's the healthiest way.
If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (lattes, frappuccinos, etc) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners. Some of those fancy coffee drinks at Starbucks or other coffee shops can have 300-400 calories in just one coffee! Definitely not good for your body.
2. You also need to AVOID any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats). Instead, use a little bit of REAL cream (organic grass-fed if you can find it).
Or, better yet, what I've been using for a while now is coconut milk/cream as a much healthier creamer alternative. I get this by buying cans of organic coconut milk, and then after opening the can (shake the can well before opening), I store the coconut milk in the fridge in a container. Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.
The thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which boost your immune system and your metabolism! Plus, coconut milk in coffee is just plain delicious! It's the best healthy creamer option by far.
3. If you want to load your coffee up with more healthy antioxidants and good taste, consider trying some added cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits). It's also really tasty in coffee!
I also sometimes like to add a teaspoon of organic cocoa powder (non-sweetened) to my coffee to make my own sort of mocha coffee (but without the loads of sugar in a typical mocha you'd get at the coffee shop). The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)
I personally only drink coffee about 3-4 times per week, because I'm sensitive to caffeine and don't want to get addicted to caffeine like some people are. I see people that drink 3-4 cups per day that get a massive headache if they don't have their daily coffee due to caffeine withdrawal. I choose to avoid this addiction by only drinking it about 3-4 times a week, and I drink various teas most other days, which are much lower in caffeine.
But despite the caffeine content, there is loads of data that show health benefits to coffee. Make sure to read this article about the unique compounds in coffee that can improve your health and reduce your risk of disease.
Source 4 Foods Never To Eat
Avoiding Work at Home Scams
Working at home is attractive for many people, from stay at home moms, students, retired people, to seniors. While some work at home opportunities are legitimate, many are scams. Unfortunately, many people are going to fall for home business opportunity scams and lose their hard earned money.
So, how do you know the legitimate work at home jobs from the scams?
Research any home-based business opportunity you are considering before purchasing. Do your homework before paying for any work at home business opportunity.
Here are some tips to help you distinguish the good from the bad work at home opportunities and avoid home business scams:
- Look for a name. If you cannot find the seller's name on the website, steer clear. If they don't want you to know who they are, you can't contact them after they got your money.
- Look for contact information. Legitimate companies will give you their contact information. Is there a phone number? Use caution if you see a free email account from Yahoo, Hotmail or Gmail, especially if they don't provide a phone number. If someone is using a P.O. Box and free email account, they are hiding their identity.
- Do they answer email messages? If they're not answering your questions before your purchase, they won't answer them after they got your money.
- Visit message boards, work at home message forums and mailing lists and ask about the company. Use the forum search function to search for the product name, company name, seller's name, and web site url. Check what people are saying about the program or product you're considering. If the work at home is a scam people are going to talk about it.
- Check web sites that specialize in reporting work at home scams. Victims of work-at-home scam often report there how they were scammed.
- Visit review sites but don't believe everything they're saying. Many sellers and affiliates put up reviews sites and review their own products. They are often negative about one work at home opportunity to look trustworthy and then recommend their own product.
- Check the refund policy and payment processor. When paying through Clickbank for example, you are protected by a two month money back guarantee, regardless of the merchant you're buying from.
- Closely read the web site or ad and examine the offer. Check the facts. Know exactly what you'll get – especially if they charge start-up fees for software, supplies, memberships, or lists of hiring companies. Get in touch with the seller, ask questions. A legitimate company will tell you exactly what you will get, what you will be doing, and for whom you'll work. If their answers are vague and elusive, or if they don't answer your questions, steer clear.
Here are some good questions to ask before buying a work at home program.
Use common sense. Avoid any business opportunities that make claims that sound too good and too easy to be true. Operating a home-based business requires work, skill, good products or services, and time to make a profit. If an ad or web site promises unrealistic income for easy work that doesn't require experience or skills, watch out and be wary — especially for jobs you would expect to need experience for, like typing or data entry.
There are good work home at home opportunities available. If you follow these tips and use common sense, you'll avoid work at home scams and will find a legitimate work at home opportunity that is right for you.
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Source 4 Foods Never To Eat
Abnormal Sweating – 3 Cures to avoid Sweating
More than eight million men and women in The United States alone are afflicted by excessive sweating. Sweating excessively is labeled as a medical problem which causes an abnormal degree of sweat to be excreted in excess to that required for natural body regulation. Even though this medical condition will not be lethal, it could be essentially embarrassing. Needing to regularly check out wet stains underneath your armpits or the awful odor can definitely ruin your self esteem.
Luckily, you do not have to accept hyperhidrosis for a lifetime. We have outlined three natural solutions to avoid excessive sweating below. If you adhere to all these tips, you should be on the right path to sweat free life.
Wheat grassExcessive Sweating – 3 Solutions to prevent Hyperhidrosis
More than eight million people in US alone are afflicted by hyperhidrosis. Sweating excessively is classified as a medical problem that leads to an exceptional degree of sweat to be excreted in excess to that essential for natural body regulation. Despite the fact that this condition will not be lethal, it may be very embarrassing. Needing to continuously check out wet stains under your armpits and the bad odor will surely ruin a person's self esteem.
Fortunately, you do not have to accept hyperhidrosis for a lifetime. We have given three herbal solutions to avoid hyperhidrosis below. If you adhere to the guidelines, you are on the right path to sweat free life.
Wheat grass
Wheat grass is a drink that's jam packed with the vital vitamin B. Vitamin B has been proven for being exceptional for fighting excessive sweating. Therefore if you wish to stop sweating soon, take in 1-2 portions of wheat grass day-to-day. Within just weeks of drinking this powerful natural remedy, you are going to notice a tremendous decrease in sweat.
Sage
Sage is another natural medicine which is outstanding to prevent sweating. Brew 1 tablespoon of sage leaves or 1 teaspoon of sage powder to a pot of boiling water. On the other hand, when you go for sage leaves to brew, you should be very careful as in the event you over brew the leaves, it might become toxic. If done correctly, you will be able to notice a decline in sweat in a week or two.
Apple Cider Vinegar (ACV)
Apple cider vinegar is one of the most known natural options for preventing excessive sweating. It has been tested to counteract well over time, so take 1 tablespoon of lukewarm ACV every morning. When you continue the dosage good enough, you must be able to prevent sweating.
These three natural treatments are designed to keep excessive sweating away. If you wish to permanently cure excessive sweating, one of the best decision to pick is to obtain a stop excessive sweating guide. Such guides will take you step-by-step through detailed instructions on how to proceed appropriately to ensure you stop sweating for good. If you frantically desire to stop sweating, I highly recommend that you buy a stop sweating guide.
Sweating excessively does not have to be a lifelong burden. The sooner you are taking action, the faster you will live the sweat free life you always wanted. Learn to Prevent Excessive Sweating now.
Wheat grass is a drink which is jam packed with the important vitamin B. Vitamin B is proven for being excellent for preventing excessive sweating. So if you would like stop sweating soon, consume 1-2 glasses of wheat grass day-to-day. Within weeks of consuming this powerful natural remedy, you should notice an incredible reduction in sweat.
Sage
Sage is another alternative medicine that's exceptional to prevent sweating. Brew 1 tablespoon of sage leaves or 1 teaspoon of sage powder to a pot of boiling water. Nevertheless, when you opt for sage leaves to brew, you have to be very careful as in the event you over brew the leaves, it could become toxic. But if done efficiently, you should be able to notice a decrease in sweat in just a week or two.
Apple Cider Vinegar (ACV)
Apple cider vinegar is one of the most known natural treatments for preventing excessive sweating. These have been tested to be effective in the long run, so take 1 tablespoon of lukewarm ACV every morning. When you maintain the dosage long enough, you must be able to prevent sweating.
These three natural remedies are intended to keep hyperhidrosis away. If you wish to once and for all cure excessive sweating, one of the best alternative to pick is to buy a stop sweating guide. These guides will walk you through comprehensive instructions on what to do appropriately to make sure that you stop sweating forever. Should you frantically wish to stop sweating, I highly suggest that you purchase a stop sweating guide.
Sweating excessively does not need to become a lifelong burden. The faster you're taking action, the quicker you'll experience the sweat free life you invariably desired. Learn to Prevent Excessive Sweating now.
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Source 4 Foods Never To Eat
7 Tips for Selling Expensive Collectibles On eBay
Recently, a friend asked me to help her brother sell his collection on Lladro glass figurines on eBay. These are expensive glass collectibles and I knew nothing about them – but I don't have to.
The principles for selling expensive collectibles on eBay are the same, regardless of what is being sold.
Obviously, like any eBay auction, the seller must have a powerful listing with great pictures. This is always true regardless of what the merchandise is. Expensive collectibles offer splendid opportunities, but also need special precautions.
1. Price: decide the lowest amount you will accept for each figurine and set that price as a reserve. Then make your opening bid absurdly low – yes, absurdly.
Example: if you will accept $1,000 – make your opening bid $25. There is no risk in this, because you don't have to sell unless the bidding reaches $1000, but the low price attracts buyers, (assuming there is demand, of course).
Looking at completed eBay auctions allows us to track prices, Again and again we learn that starting the price where the seller hopes it will end is not a wise tactic.
For instance, a seller wants to get $750 for his figurine. An opening bid of $750 won't attract nearly as many buyers as an opening bid of $25 and – surprisingly – the lower bid almost always gets higher prices. There is some psychology at work with the cheap price. It may not make logical sense, but it's the reality of life on eBay.
2. Devote space in your auction listing explaining how you will pack your item to ensure safe transit. This is critically important because in the back of every buyer's mind is the dread of receiving a package that rattles.
A collectibles buyer will inevitably be thinking of the hassle she will have to go through – and the possible loss of purchase price – if her item is broken. She needs to know that the seller has carefully considered this issue and has a solution.
3. For the protection of both of you, insist that the buyer pay for appropriate insurance. Don't allow this to be an option. You definitely do not want the liability of a broken collectible that costs hundreds of dollars. In fact, if a customer objects to paying for insurance, this might possibly be a red flag. A genuine collector is very eager to add to her collection and wants her figurine to be protected.
4. We can safely assume that every Internet buyer has heard stories of fraud on eBay and elsewhere on the Net. Therefore, anything you can do to prove the authenticity of your collectible is well worth your time.
Is there a marking on the bottom? Do you have the original box or other container? Does it have a label? Is there a certificate of authenticity or an appraisal by a respected organization? If the answer to any of these is "yes", then be certain to emphasize your authenticity in your auction. Taking pictures of your proof is especially effective.
5. I don't suggest offering a guarantee except in the most general way – that is, you, the seller, are telling the truth about the product. Anyone bidding on a collectible is knowledgeable and therefore they know what they're buying so there should be no reason for a return.
If someone expresses dissatisfaction and mails your merchandise back, there is every likelihood of it being broken. You do not want the hassle of trying to collect on broken merchandise or putting yourself into a litigious situation with someone who refuses to believe that the collectible was broken via return shipping.
Also, you don't want to take a loss on your eBay fees, which might be substantial if the price is high.
6. With a really expensive item, always offer the option of an escrow service – at the buyer's expense, of course. They may not take want this service, but make certain they have the option. You, of course, know that your merchandise is legitimate, but the buyer isn't so certain. eBay recommends an escrow service that is available to all members.
7. If you're willing to ship worldwide, you need to take special steps to protect yourself. In the US we have AVS (Address Verification System) which offers some protection. A very large portion of the fraud suffered by buyers occurs outside the United States and you are justified in protecting yourself.
Losing the purchase price on a $5 item isn't such a big deal – but a $1,000 collectible absolutely does matter.
Your bank can advise you on the time it will take to verify foreign funds. Be certain to let any prospective buyer know in your auction that there will be a delay if they are outside of your country.
Do not let your merchandise out of your hands until you are sure!
If you follow these 'rules', the chances of selling your expensive collectibles at the highest possible prices will be greatly increased.
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Source 4 Foods Never To Eat
3 Unique Muscle Building Strategies To Trigger New Muscle Gains
This article is going to show you 3 more methods that are usually untapped by most when trying to gain new muscle…
Untapped Target 1 – High Frequency Lifting
The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.
How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.
Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heavy day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:
On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flyes.
Untapped Target 2 – Positions of Flexion Training
The reason it works: hit each muscle group from three different angles each workout.
How to make it work: For your first exercise you hit the bulk of the muscle fibers with a mid-range mass-builder exercise, which would be a multi- joint/compound movement. Shoulder Presses, Bench Press, Squatting and Deadlifting are all perfect examples.
Your second exercise would target the muscle from a stretched position – a very vulnerable angle that forces a lot of untapped fiber recruitment. An incline bicep curl is a great example.
Your third exercise you select a peak- contraction exercise, which challenges the muscle to contract against resistance. This further helps activate every single muscle fiber without over fatiguing or over killing specific movements of a muscle (a very common mistake). A tricep kickback is a great example of a peak contraction exercise.
Methods you can experiment with: When you split up your body- parts, I see very little reason to incorporate more than 3 exercises per body part. Each body part should have a mid-range movement, a stretch movement and a contraction movement to maximize all the muscle fibers and prevent overtraining. A killer bicep workout would only include standing barbell curls, incline bicep curls and concentration curls.
Positions Of Flexion is the most sensible way to organize your exercise choices instead of the shotgun way of just picking a multitude of exercises for a body part without any specific reason.
Untapped Target 3 – Significant Amounts of Unilateral Lifting
The reason it works: it's harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can't recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.
How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.
Methods you can experiment with: Don't drop all of your bilateral work and use this method sparingly, especially if you're not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.
Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.
Important:
Click here for more crazy muscle building tips… and check out Vince's insane muscle building program. I've trained with Vince personally, and the guy knows his stuff!
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3 Unusual Tips to Build Bigger Arms
1. Do more heavy squats and deadlifts!
Yes, I know this sounds crazy since squats and deadlifts don't directly work your arms (except for the grip and forearm strength needed to deadlift heavy weights)… but it's true that regularly performing heavy squats and deadlifts can indirectly help to make your arms bigger and stronger.
The reason is that heavy squatting and/or deadlifting forces the body to release muscle building hormones such as testosterone and growth hormone depending on the resistance level, rep range, rest period, etc.
Generally, heavy weights, lower reps, and longer rest periods stimulate testosterone release, whereas moderate weights, higher rep ranges, and shorter rest periods help to stimulate Growth Hormone release. Therefore, combining both styles of training into your routines on either different days of the week or different cycles, can help to maximize both of these important muscle building hormones.
I explain in more detail in this article how to use specific exercise techniques to increase testosterone and growth hormone naturally.
2. Try my arm-blasting, hormone-maximizing combo sets!
In theory, I think this style of combo I'm going to show you can work well to stimulate some new growth in your arms if you've been stuck at a plateau. In practice, I've actually SEEN it produce results!
My technique involves combining a heavy squat or deadlift (in a very heavy weight and low rep range) with a single-joint exercise for the biceps or triceps (in a higher-rep "pump" style fashion).
So here are 2 ways this could work in separate workouts for example:
Alternating sets (exercise 1a, rest 30-60 seconds, exercise 1b, rest 30-60 seconds, repeat for all sets)
1a. Barbell back squats — heavy challenging weight – 5 sets of 3-4 reps/set
1b. Barbell or dumbbell curls (or any bicep single-joint exercise) — 5 sets of 12-15 reps/set; going for "pump"
So you can see how this unusual style of supersetting (or rather, alternating sets), actually combines a testosterone stimulating full body exercise done at a heavy weight with a single joint (isolation) exercise that has the intention of creating more of a bodybuilding "pump".
The other reason this style of alternating sets works is that the single-joint exercise is almost like an "active rest" while your entire body and CNS recovers from the demands of doing heavy, heavy squats.
The same style can work with deadlifts combined with a triceps exercise… for example:
1a. Barbell deadlifts — heavy challenging weight – 5 sets of 3-4 reps/set
1b. Triceps single-joint exercise (lying dumbbell extensions, cable pressdowns, etc) — 5 sets of 12-15 reps/set; going for "pump"
Again, this seems like an unusual combo for alternating sets, but actually works out quite well, because after deadlifting very heavy weights, performing a high rep "pump" exercise for the triceps is a welcome relief for your body and your mind to help recover and get ready for the next set of heavy deads.
3. Food, food, food!
Remember that the title of this article meant that your goal was to add more muscle SIZE to your arms, and in order to add muscle to your body, you need to be in a slight caloric surplus.
Ok… so the first 2 tips might have been a little unusual, but this one should be obvious.
Although it is possible for some people (especially beginners) to add muscle mass while reducing calories below their maintenance levels, it is extremely hard for any type of hardgainer to build any muscle at all if your calories aren't high enough. Remember, we weren't talking about a fat loss routine here… we were talking about gaining muscle and getting bigger arms… so that is going to require some extra calories above your maintenance.
Don't go crazy and think this means eating tons of junk food… you should still stick to clean healthy foods.
I wouldn't obsess over exact ratios of carbs, protein, or fats either… your body needs all 3 for different reasons… protein as the building blocks of muscle; carbs for muscle glycogen, energy during the workouts, and insulin response post-workout; and healthy fats to help maximize your muscle building hormones.
This is more than just about arms and pecs though… if you're dedicated to building a ripped, strong, powerful body from head to toe, I HIGHLY recommend my good friend and colleague Kyle's new website here:
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3 Little Known Tips for Cardio
I've got a confession to make…
In the year 2006, I've seen so many articles on cardio that it even made me confused! Everything from don't with it "good night to cardio" to cardio is worthless to HIIT training and all kinds of crazy ideas. There's anti-cardio gurus and cardio masters.
At times, cardio seems like a diet plan.
Let me explain that…
With a diet, you have so many foods to choose from that you can literally make any combination up and call it a "diet."
Cardio seems to be that way lately. There's a lot you can do with your cardio workouts. Keep them short, make them intense, do all kinds of machines, do it every day, do it once a week, don't use machines at all but go outside and run hills… etc. List goes on and on.
Let's try and answer the question of the best time to do cardio and how much recovery after your weight sessions you need in order to get workout but without burning up any precious muscle.
3 Simple Steps to Effective Cardio Workouts
1- Use cardio as a tool.
Cardiovascular exercise is good for the heart. However, so is weight training. And lifting weights and building muscle will do more to get you leaner than 6 spin classes 6 times a week.
If your goal is to build muscle and gain weight or burn off the fat, then use cardio sparingly as a way to your goal.
Did you know that 1 lb of muscle burns more calories than 1 lb of fat? By focusing on building more muscle, you'll get leaner quicker than if you plug away at a treadmill all day long.
Let's put it this way…
If you cut bread with a saw (weight training) it gets the job done nicely. But if you cut the bread with a saw and then use a finely sharpened knife to make the slides perfect (cardio) you'll get the best of both worlds.
You'll get slides of bread quickly (saw) and you'll get them neatly carved out (knife).
If you can think of cardio as a tool to stripping off unwanted fat AFTER your weight training and nutrition is in order, you'll use the tool as it's meant to be used.
2- Do your cardio at the right times.
There's a loaded question if I ever saw one!
a) the right time is anytime it works for you. If you read several articles about morning cardio and you simply cannot do it, then do it when you can. There's plenty of studies that debate the optimal time to do cardio but they all point to the single fact that it doesn't make a massive difference in your overall gains. When it comes to eliminating body fat. Whether it's early morning, late evening, the most important thing is that you just do it.
b) do your cardio AFTER your weight workouts. Why after? Because your weight training workouts require something called glycogen. That's short term fuel. If you burn off and use up your short term fuel first, you'll have little to give when it comes to your muscles.
The fuel your muscles need for a weight training workout is different from the potential fuel sources you can use when doing cardiovascular activities.
When you do your cardio AFTER your weight training sessions, you are warmed up and have a better chance at using fat as a fuel source over glycogen.
3- Separate your cardio from your weight training sessions
If at all possible, try and give yourself plenty of time between a cardio workout and a weight session. Some programs recommend 8 hours. This means you'll do cardio in the AM and weights in the PM. You'll have plenty of time for post-workout nutrition and a few meals in there as well to help with recovery.
But what if you can't?
2 Tips to Cardio Workouts
Tip #1 – Do your cardio AFTER your weight session as in the step above. While this won't be ideal, it allows your body to use glycogen for short term fuel for the weights and potentially fat as a fuel source.
Tip #2 – Engage in post-workout nutrition (protein and carbs) after your weight training session. While you probably won't burn as much fat, you won't risk burning off as much muscle either.
The reason your body burns muscle is that it costs a lot to maintain it (metabolically speaking). In that case, make sure you can support the muscle by not overtraining and engaging in proper nutrition.
Those two simple concepts will go a long way in helping you to preserve muscle when you have a short rest period between a weight training session and a cardiovascular workout.
The bottom line is that cardiovascular exercise is part of a health and fitness routine. It should be used as a tool. Sometimes more (getting ready for a competition) and sometimes less (lean bulking). Lately it's been over-rated but it certainly isn't worthless.
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8 Reasons Why You Keep Falling Off The Diet Wagon
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you're confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all 'weight losers' have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.
This means that lots and lots of people have "successfully" lost weight. But not many have kept it off. Therefore, we don't have a weight loss problem, we have a weight-relapse problem; we have a "not sticking with it" problem. Wouldn't you agree?
In fact, the fall and subsequent weight-regain usually doesn't take years. Many people have abandoned their new year's resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!
If this is true, then shouldn't we put more of our attention onto figuring out why you haven't been sticking with your program, and what you should do about it?
I put together this new list (below) of the top 8 reasons why you fall off the wagon.
Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you'll start getting more lasting results.
How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world – on paper – it doesn't do you much good if you can't stick with it in practice!
THE 8 REASONS
1. No focus: you didn't set goals, you didn't put your goals in writing, and/or you didn't stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn't keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")
7. No balance: your diet or training program was too extreme. You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.
So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
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Source 4 Foods Never To Eat
3500 Calories To Lose A Pound – Is This Formula All Wrong?
Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast…
Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda has done some interesting research about the mechanisms regulating human body weight. He recently published a new paper in the International Journal of Obesity that throws a wrench in works of the "3500 calories to lose a pound" idea.
Some of the equations in his paper made my head hurt, but despite the complex math he used to come to his conclusions, his article clearly prompts the question, "3500 calories to lose a pound of WHAT?" His paper also contained a lot of simple and practical tips you can use to properly balance your caloric intake with output, fine tune your calorie deficit and help you retain more muscle when you diet.
Below, I've distilled some of the information into a simple bullet-point summary that any non-scientist can understand. Then I wrap up with my interpretation of how you can apply this data in your own fat loss program:
Calculating the calories required to lose a pound and fine-tuning your caloric deficit
So, based on this info, should you throw out the old calorie formulas?
Well, not necessarily. You can still use the standard calorie formulas to figure out how much you should eat, and you can use a 500-1000 calorie per day deficit (below maintenance) as a generic guideline to figure where to set your calories to lose one or two pounds per week respectively (at least that works "on paper" anyway).
Even better however, you could use this info to fine tune your caloric deficit using a percentage method and also base your deficit on your starting body fat level, to get a much more personalized and effective approach:
15-20% below maintenance calories = conservative deficit
20-25% below maintenance calories = moderate deficit
25-30% below maintenance calories = aggressive deficit
31-40% below maintenance calories = very aggressive deficit (risky)
50%+ below maintenance calories = semi starvation/starvation (potentially dangerous and unhealthy)
(Note: According to exercise physiologists Katch & Mcardle, the average female between the ages of 23 and 50 has a maintenance level of about 2000-2100 calories per day and the average male about 2700-2900 calories per day)
Usually, we would suggest starting with a conservative deficit of around 15-20% below maintenance. Based on this research, however, we see that there can be a big difference between lean and overweight people in how many calories they can or should cut.
If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative, and you can probably use a more aggressive deficit safely without as much worry about muscle loss or metabolic slowdown.
If you are extremely lean, like a bodybuilder trying to get ready for competition, you would want to be very cautious about using aggressive calorie deficits. You'd be better off keeping the deficit conservative and starting your diet/cutting phase earlier to allow for a slow, but safe rate of fat loss, with maximum retention of muscle tissue.
The bottom line is that it's not quite so simple as 3,500 calories being the deficit to lose a pound. Like lots of other things in nutrition that vary from person to person, the ideal amount of calories to cut "depends"…
Note: The Burn the Fat, Feed The Muscle program not only has an entire chapter dedicated to helping you calculate your exact calorie needs, it was designed very specifically to keep a fairly conservative approach to caloric deficits and to maximize the amount of lean tissue you retain and minimize the amount of metabolic adaptation that occurs when you're dieting. The approach may be more conservative, and the fat loss may be slower, but it has a better long term track record… You can either lose weight fast, sacrifice muscle and gain the fat back like 95% of people do, or lose fat slow and keep it off forever like the 5% of the people who know the secrets. The choice is yours. For more information, visit:<<< Watch This Amazing Video For More Information >>>
References:
Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann NY Acad Sci. 904: 359-365. 2000
Hall, KD., What is the required energy deficit per unit of weight loss? Int J Obesity. 2007 Epub ahead of print.
McArdle WD. Exercise physiology: Energy, Nutrition, and Human performance. 4td ed. Williams & Wilkins. 1996.
Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 6: 542-546.
Source 4 Foods Never To Eat
Advantages and Disadvantages of Laser Technology in Removing Dark Spots
Laser technology is a relatively new technique that has taken the dermatological world by storm. Used for treating many skin conditions like acne, scars, fine lines and wrinkles, the laser has also started to be considered a great remedy for brown spots and dark skin areas. If you have such issues which are troubling you and you want to try this option for treating your skin and make it white and radiant then here are the advantages and disadvantages of such a treatment.
Positive aspects
· Faster action
Unlike many other types of treatment which can take months to see some effects, the laser treatment has fast actions and in a couple of weeks you can see the improvements. The darker skin will be exfoliated and the new, white and healthy one will be revealed without bearing any marks or darker shades.
· Good results
The beauty industry cashes each year billions of dollars from selling skin whitening products which are not effective. Laser technology is one of the few skin whitening treatments which really work, so that you will not have the surprise of spending money for nothing.
· Professional surveillance
Another great plus for the laser treatment is the fact that the patient is under professional surveillance from the beginning until the end of the treatment, thus if any complications appear, the doctors will be able to spot it and neutralize it in due time.
Negative aspects
· High price
The price of laser treatment is far beyond the possibilities of a normal people, this is why it is not always on the list of people's favorite treatments. Because it is done only in cosmetic or dermatological clinics and they also require pre and post-treatment supervision, this type of treatment costs quite a lot for a normal person with medium income.
· Side effects
Even though this treatment is a very modern one, there are still side effects which have not yet counterbalanced. Thus, there have been people who suffered by swelling, inflammations and sometimes even further darkening of the treated area.
The laser technology is quite a good one for people who can afford it. However, taking into consideration the risks you are exposing yourself to and the amount of money you will have to pay for such a treatment, it is advisable to ask your dermatologist for an advice before actually going for it.
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Amazing Adobe Photoshop Features Revealed In Photoshop Training Courses
Well, I am afraid to say that Adobe restrict themselves to giving explanations rather than anything creative to show exactly how to do things step by step. That is why you are virtually forced to make a further investment in obtaining beneficial Photoshop training.
The Photoshop video tutorials are excellent quality, and you will begin to learn different Photoshop techniques in no time at all.
So even though Adobe virtually force you to find Photoshop training courses, it is just as well that David Peters takes care of the situation with his well illustrate Photoshop video tutorials.
When it comes to Photoshop Training Courses, don't think twice. Head over to the David Peters web site, and find out more … But anyway let's not take any credit away from Adobe, as they really hit the spot when it comes to Photo Editing software.
If you are looking to purchase a top of the line photo editing program you should look no further than Adobe Photoshop. Photoshop, created by Adobe Systems, is used by web developers, designers, advertising agencies, and even professional photographers worldwide and has become the industry standard.
It is easy to question, "Why is Photoshop so popular across so many industries?" You may even wonder how it can used by so many different people with so many different needs?
The main answer to these questions is that Photoshop is filled with so many powerful features that it meets the needs of a variety of people in a variety of industries. If you want to manipulate or enhance your photos Photoshop has the tools that allow you to do this. Because of these features Photoshop easily stands out from the rest of the photo editing software on the market today. If you want to enhance, edit, or alter your images you can easily do this with Photoshop.
What are some of the incredible features that Photoshop offers?
The tool you will find yourself using most often is the selection tool. The selection tool is probably the most basic of all the tools in the program but also one of the most powerful. The selection tool allows you to select any part of the image where you want changes to take effect. Any areas you have not selected will remain unchanged. When using the selection tool you have options that include the lasso, pen and marquee tool.
Another often used and powerful tool is the size tool. You are able to increase or reduce your image size using this tool. When you want to enlarge your image the size tool is the one for you.
Another frequently used tool is the crop tool. Choose which parts of your image you want to keep and eliminate the rest. Any area that you have not selected will be deleted. Using the crop tool is like taking a scissors to your photo.
Another popular tool is the sharpening and softening tool. Using this tool you can sharpen blurry images or created a blurred effect.
Ever want to create startling panoramas? Using Photoshop's popular merge feature you can merge two or more photos and create a startling panorama or fantastic group shot. You can easily take your individual shots and convert them to one group photo.
You can also remove unwanted elements in your photos using Photoshop. The clone tool is one of the best tools to use for this job as it maintains the texture of the image. If you wish to eliminate distractions you can use the clone tool to do this. If you want to get rid of distracting facial features such as acne or scars, even wrinkles or age spots, that are easily seen through close up shots the clone tool will easily accomplish this.
The use of layers is another powerful feature of Photoshop. Layers allow you to work on different parts of your photograph individually and then put them together for a dramatic final photo.
These features are simply the tip of the iceberg when it comes to what Photoshop has to offer. Photoshop allows you to turn ordinary photos into extraordinary works of art through the use of the features I have mentioned. If you are an amateur or professional photographer Photoshop has the tools to help you.
So remember, for the very best Photoshop Training Courses check out David Peters video tutorials first…
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Body Types: Ectomorph, Mesomorph and Endomorph
You already know that there are different body types. All of us at some time or another have probably looked a bit jealously at some guy at the gym who doesn't seem to hardly have to break a sweat to put on muscle mass. On the flip side, we've all seen the really skinny guy who no matter what he seems to do, can't seem to bulk up. And lastly, there's the stocky guy who really struggles to get into shape, but when he goes on vacation, taking a break from his routine he comes back looking like he hasn't been to the gym in years. This poor guy can't seem to walk past a donut without putting on fat.
These are exaggerations but they're not that far from the truth. Some guys find it easier than others to put on muscle and stay lean-other guys can't put on muscle no matter what they do, while still others can't seem to lower their body fat regardless of how much cardio they do. In all of these situations, genetics-specifically body type-is somewhat the culprit.
There are three basic kinds of body types: Ectomorph, Mesomorph and Endomorph. Each of these has its own unique set of general visible characteristics-the obvious things you see on the outside. And in addition, each has its set of internal characteristics-the stuff that's not so obvious like metabolism. Knowing about these different body types, their unique qualities and how they operate and respond to weight training and diet can help you achieve your goals no matter what kind of body type you happen to be.
An ectomorph who just walks into the gym and jumps into a random bodybuilding regimen he found in a magazine is more than likely going to be really disappointed with the results. In order for him to get the results he wants, he's got to take the time to understand the nuances of his body type and what it requires in order for him to put on mass. For him, he's got to focus not just on lifting weights but also on making sure he's taking in enough calories to be able to build muscle. He should also give his muscles plenty of time to recover between training sessions-more time than other body types-and avoid most cardio.
The endomorph is the naturally athletic body type. They tend to be stronger, larger-framed and rectangular-shaped with well-defined muscles. These are the guys who sometimes make putting on mass look almost effortless.
That's really not the case though-it just seems like some of them don't have to exert themselves very hard. The reality though is that for most endomorphs, gaining muscle mass is a lot easier than for an ectomorph. On the downside-it is also a lot easier for an endomorph to put on fat than it is for an ectomorph, so they've got to be careful or they can quickly lose their gains and go from "athletic" to "dumpy" in no time. For most endomorphs, an ongoing regimen of weight training and moderate cardio is the best mix.
The mesomorph is the third body type. These guys tend to be shorter (but not always) and generally have thick arms and legs. They are the guys who are naturally strong-especially in the legs. Mesomorphs are usually able to put on muscle relatively easily. Powerlifters, strongmen and competitive bodybuilders are often mesomorphs. Unlike ectomorphs though, the mesomorph metabolism runs a lot slower-meaning that it's also a lot easier for them to put on fat. A mesomorph who wants to remain lean will have to be sure to mix in plenty of cardio with his lifting.
Regardless of your body type it's important to remember not to "blame" anything on your genetics-you're not condemned to looking a certain way simply because you happen to have a particular body type. Armed with the knowledge of your body type and understanding its unique characteristics you can achieve your body building goals, whatever they may be.
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