Wednesday, November 30, 2011

Ectomorph training & diet: how to gain weight for skinny guys

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When I first starting working out, I was about 17 years old, 120lbs. And yeah… I’m a guy. Pretty small, scrawny and pathetic, wasn’t it? Trust me… it was.

But I wasn’t the only guy fitting that embarrassing description. You see, I’m what’s known as an ectomorph, and there are literally millions of other skinny guys out there who are just like me. That’s the bad news.

But the good news is, I’ve been about to adjust my workout and diet in a way that has allowed me to successfully gain weight and build muscle. In order to show you how to do the same, we need to start with the reason guys like us are so skinny in the first place…

Ectomorph is a term used to describe people (both men and women) with naturally skinny body types who were probably always thin and/or underweight their entire lives and seem to have no idea how to gain weight.

In fact, an ectomorph is the type of person that usually pisses off fat people, because we make it look like we can eat as much as we want and never gain weight. That’s not actually true of course, but our skinny genetics just make it appear that way.

What I mean is, an ectomorph typically:

Has a crazy fast metabolism.Has a thin and lanky bone structure (skinny wrists, skinny ankles, long limbs, etc.).Is sometimes a little hyper, and often times overly frigidity (which increases our “NEAT” – non exercise activity thermogenesis – which is a big part of why our metabolic rate is so fast in the first place).Is a picky eater who doesn’t always possess a large appetite.Is naturally lacking muscle and strength.Is naturally skinny, although not naturally lean (there’s a difference).Finds it almost impossible to gain weight or muscle mass no matter what type of diet or workout they use.

Does any (or all) of that describe you? If so, you’re an ectomorph! And now that you know why you’re so naturally skinny and have such a hard time gaining weight and building muscle, it’s time we start getting to the solution. Let’s start with the most important area of all… your diet.

As I’ve explained in detail in my weight gain article, the single answer to the “how to gain weight” question is quite simple: you just need to eat enough calories.

But the big problem for an ectomorph is that they NEVER eat enough calories, even when they think they are. While this is sometimes just a result of some skinny guys having the appetite of little birds, it’s mostly because the amount of calories an ectomorph needs to eat to gain weight is WAY more than they think.

I know this not just from dealing with countless skinny guys, but from my own firsthand experience as one. I used to eat and eat and eat and not gain weight. Why? Because even though I thought I was eating a lot, it turns out that my definition of “a lot” still wasn’t as much as it needed to be for my body to actually gain weight.

That’s just part of what sucks about the ectomorph diet. It requires WAY more calories than any normal person would ever need in order to gain weight.

So what’s the solution? Simple. EAT MORE CALORIES! I don’t give a crap how many calories you are currently eating or how full you feel or how it seems like you’re already eating enough. The simple fact is, if you’re not gaining weight, you’re just NOT eating enough calories.

Multiply your body weight in pounds by 17, and start eating that amount of calories each day (example: if you weigh 150lbs, you’d do 150 x 17 and get 2550 calories per day). From there, make sure you weigh yourself once per week (first thing in the morning before eating) and keep track of what your weight is doing. Then…

If you’re gaining weight at a rate of 0.5 – 1 pound per week, you’re perfect.If you’re gaining MORE than that, you’ll be gaining more fat than muscle. In that case, reduce your calorie intake by about 250 calories, wait a couple of weeks, and see if you’re within this ideal range then.HOWEVER, if you are still NOT gaining any weight (or just gaining LESS than half a pound per week), it means you are still not eating enough calories. In that case, add another 500 calories to your daily diet and see what happens then.

Basically, skinny guys who want to gain muscle and not just get fat should aim to gain about 0.5 – 1 pound per week. All you need to do is adjust your calorie intake and monitor your weight to ensure it’s going up at this ideal speed. If it’s not, adjust it until it does. As for other aspects of your diet (protein, carbs, fat, etc.), my diet plan guide will explain the rest.

With the most important aspect of your diet all figured out, it’s time to move on to the most important aspect of your workout.

The first thing you need to know is that most of the typical bodybuilding and muscle building routines you see are complete and utter crap for an ectomorph like yourself. They work great for steroid users and guys with amazing genetics, but for skinny guys like you and me? They absolutely suck.

An ectomorph can’t waste time with 100 sets of little isolation exercises and bicep curls and high reps and light weights and “advanced” methods and other similar nonsense. Instead, the majority of your workout routine needs to be focused on big compound exercises like:

Bench PressSquatsDeadliftsPull-UpsRowsShoulder Press

These are the exercises that are going to add the most muscle mass to your body in the shortest amount of time. Make sure you’re doing some variation of all of them at least once per week, and make sure you’re lifting heavy enough to stimulate growth (ideally within the 5-8 rep range most of the time).

From there, you must remember that the #1 workout goal of skinny guys is NOT to get a “pump” or do “super sets” or “shock your muscles” and any other bullshit. Your goal is to get stronger and make progressive overload happen as often as possible.

What is progressive overload, you ask? It’s the scientifically proven requirement of muscle growth. You need to constantly push yourself to lift heavier and heavier weights over time (and/or lift the same weight for more reps). This type of progression is what signals your body to use the extra calories you are eating to build new muscle. It’s the key to getting results from your workout routine.

For this reason, progressive overload is the key aspect of ANY ectomorph workout. Sure, your split, exercise selection, frequency, amount of sets and reps and so on all matter as well (and my article about weightlifting workout routines covers most of it). But the truth is, for a skinny guy like you and me, it’s all just minor details in comparison to just getting stronger and increasing the demands being placed on your body.

Combine this type of growth stimulating workout progression with eating enough calories to support it… and you WILL gain weight and build muscle. Don’t waste your time or energy on anything else.

We’ve now covered the 2 major diet and workout factors that go into allowing an ectomorph to successfully gain weight and build muscle despite having below average genetics for it. The articles I’ve linked to throughout this article will help provide a few extra details as well.

Now, it’s still possible that you’ll have some additional questions about how to put your entire muscle building workout routine and weight gain diet together as effectively as possible. You may also just want some help doing it. Well, after nearly 10 years of people asking for it, I’ve finally created the solution.

It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven sample workouts and diets that I’ve used to help countless skinny guys completely transform their bodies.

Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide

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Tuesday, November 29, 2011

The Four Key Ingredients of a Strong Snack Program

Cheeseballs Snacks
Author: Kris Peterson

I like to break down my wholesome meal planning into 4 blocks. In the case you incorporate each of these 4 blocks into your daily routine, at every meal and every single snack, then you've mastered the Diet plan Remedy Program. Sound too quick to be true? It is no gimmick-just plain popular sense that takes the guesswork out of eating suitable to lose weight. Here are the 4 components you need to use with just about every meal:

Vegetables and fruits

As you were growing up, I bet your parents told you to "Eat your greens!" As with most of the points our parents tried to teach us, this wholesome consuming tip is totally true. It is best to incorporate a serving or two of veggies with every single meal and every single snack.

They will offer you with necessary vitamins and minerals your body needs. They also contain fiber, which will help keep you typical and also assists to keep you feeling satiated between meals.

Remember that foods like corn and peas are truly not vegetables, but legumes and grains. Limit your intake of those, and opt for vegetables like lettuce, spinach, kale, celery, and peppers instead.

Healthy Fats

Did you know that organic coconut oil is basically a wholesome fat?

You ought to absolutely eat fat with every single meal, and I am such as snacks in this too. Wholesome fats are MUFAs or PUFAs that give your body the kinds of vital fatty acids you need to thrive. Wholesome fats can also assist you to really feel satiated between meals, which is what assists you to remain on the straight and narrow together with your wholesome eating program, resisting the urge to binge eat. Wholesome fats contain olive oil, organic butter, coconut oil, raw nuts, nut butters, and avocadoes.


Water really should be your go-to beverage of choice although making the wholesome consuming switch. In fact, you need to be drinking water not just with every single meal, but among meals at the same time. The old adage about drinking 8 glasses of water per day is outdated. Rather, you need to be aiming for half your body weight in ounces of water per day-more than that when you function out.

Why so much water? Studies show that most Americans are slightly dehydrated. Dehydration can essentially register in the brain as hunger instead of thirst. So by drinking enough water, you are keeping your body from feeling hungry, and that keeps you from eating a lot more food than you need to.


If you've read my blog for any length of time, you know that I'm a large believer within the energy of protein. That's why it is an important building block of a wholesome diet plan and need to be included in each meal, even snacks. Protein delivers your body with important amino acids you will need for neural and cognitive processes. Furthermore, it has a stabilizing impact on your blood sugar, evening out those highs and lows which could trigger you to eat every little thing in sight.

Not all proteins are developed equal, though. I am a fan of whole organic eggs, all-natural cuts of meat, raw nuts, and nut butters. Remain away from fatty sources of protein, meats that contain nitrites or nitrates, and soy items. Those varieties of proteins can be detrimental to a healthy diet plan.

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Last Updated on Tuesday, 23 August 2011 02:00

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Some reasons why Body Weight Training is right for YOU!

Handstand - Body Weight Training
by David Nordmark

If you want to get stronger while at the same time increasing your strength and flexibility a program of body weight training just might be for you. When most people start an exercise program they rarely consider bodyweight exercises as a form of training. This is a mistake. Done correctly bodyweight training can get you fit faster than any other method out there. Think of the animals in nature. Do they run on treadmills or lift weights? Of course not. They only exercise with what nature provided for them. Yet any animal you can think of is ten times healthier than any human being. Below are some reasons why bodyweight exercises are a superior form of training and why you should consider doing them.

They'll build unreal strength - Again, think of the animals in the wild. None of them lift weights, but all posses animal strength that most weightlifters can only dram off. A gorilla, for example, is anywhere from six to twenty times as strong as a man. Another example are gymnasts. They only train with bodyweight exercises, yet they are ungodly strong. Have you ever seen a gymnast perform an iron cross? This is real strength. You just can't build this kind of strength with weights.

They'll improve your confidence - When someone performs body weight training exercises on a regular basis they become more comfortable in their own skin. This often manifests itself in a quiet self-confidence that others can pick up on.

Benefits both Men AND Women - Body weight training is NATURAL training. It works our bodies in a way that nature and evolution designed it for. This means that when men exercise this way they tend to become more MANLY in appearance. Broader shoulders, bigger muscles, etc. Woman on the other hand will become more womanly. Their muscles will become sleeker and more defined. They'll get a "Fit n Sexy" look that most women (and men) find desirable. Both genders will get stronger while dramatically increasing their agility and endurance. Doesn't this sound good?

Body Weight Training burns fat like nobodies business - This one should be obvious. Working muscles burn fat. The more muscles an exercise works, the more fat you'll burn. This is why bodyweight exercises are such effective fat burners. You're never isolating muscle groups. Often your working ALL of your muscles at once.

Become stronger in neglected areas of the body - For example most people rarely exercise their necks whichever exercise program they are on. This is a mistake because, as they say, a chain is only as strong as it's weakest link. Your head is quite heavy and you need a strong neck to support it. If your neck is weak it can lead to a variety of complications including headaches and migraines. What's more as you age your head will tend to come forward on a weak neck. When this happens it will pull your shoulders forward and will create a stooped posture. To most people this is a sign of aging. It's not. It's a sign of a chronically weak neck. A strong neck is also important in preventing injury. When Christopher Reeve fell on his neck he was a paraplegic to the day he died. It is certainly possible that if he had a strong neck he might have avoided this fate.

Great for travelers - When most people are on vacation, the last thing they want to do is to track down a gym. With bodyweight exercises you don't need to. You are the gym!

For these reasons I believe that some form of bodyweight training is the best form of exercise that you can do. Of course the only way you'll know for sure is to try it yourself. If you do I don't think you'll regret it.

David Nordmark is a Vancouver based fitness consultant as well as the owner and operator of, a fitness site with a unique twist. For more information on isometric exercises, yoga and body weight training check out his website.

Article Source: Some reasons why Body Weight Training is right for YOU!

Last Updated on Thursday, 03 November 2011 00:55

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Get Back to Muscle Building After Your Shoulder Injury

Shoulder Injury
Author: SarahHaines

Whether you are using bodybuilding supplements or not; there is always a risk of injury in the gym, you can see why injuries happen as you simply won’t build muscle if you don’t push yourself out of your comfort zone. If you want to build muscle you should always be running close to or at your maximum capability. Bench press shoulder injuries are one of the 4 most common injuries, along with lower back, knee and wrist injuries. With weight lifting programs, you constantly need to be upping your performance, so any kind of injury can seriously impede your progress or halt it altogether.

Following a shoulder injury, whether it is from a bench press, dead lift or otherwise, you really need to take things slowly. If you return to the gym thinking you can merely push through the pain then you may end up doing permanent damage to your muscles.

If you get the chance, consult a sports doctor or physician as they will be able to give you the best recovery advice. Don’t just run with the advice of the guys down the gym, even if it seems they know a lot more than you.

When you first come back to training use the machines rather than starting straight back with free weights. Because the machine forces you to follow a specific movement they are great for stopping you from injuring yourself.

You use many different muscles performing a bench press and you will need to have them all working to do it. If you haven’t been able to train for a longer period conditioning all your muscles is a big concern. Start off slowly. Things like performing barbell exercises can ensure that the uninjured muscles are being worked. You want to avoid uninjured muscles just taking over from the injured ones, so getting back used to the bar can help with this.

If at any point your shoulder does start to hurt then you should stop lifting immediately. Pain is really just your body’s way of telling you that you need a little longer. Even if you haven’t trained for quite a while, you shouldn’t be in pain while you are lifting. It is always a good idea to have someone spotting for you when you are lifting, but it is never more important than when coming back after an injury. You may find that the weights that you could comfortably lift before an injury actually cause pain that leads to your dropping it.

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Sarah Haines has a lot of interest in general fitness and particularly bodybuilding. New developments such as bodybuilding supplements, like whey protein powder, are of great interest to her and she finds it an enjoyable topic for her articles.

Last Updated on Wednesday, 28 September 2011 00:14

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Monday, November 28, 2011

How to measure fat percentage: calipers, calculators & more

Your percentage of fat is exactly what sounds like… is the amount of fat in your body. That is what they really want to lose when they say that they want to lose weight, and is what people want to avoid winning when they say that they want to gain weight.

See, "weight" can be a lot of things. For example, water, muscle or fat. Stepping on a scale, you will see only weight. You can only indicate if you gained weight or weight loss, but do not have no clue what was really "have-nots".

This is of course it is measuring your body fat percentage which comes in handy.

I'll tell you why. Do you have a scale? They weigh regularly to keep track of your progress? Well, that's great, and I recommend to continue doing that. But what if said there was a better way to track their progress on a scale? Because... there.

If your goal is to lose fat, muscle building, or a combination of both, one of the best ways to ensure your body is really doing what you want to make is measuring (and monitoring) of your body fat percentage.

Scales are obviously larger to make monitoring of progress, but what I see, its weight is like a map of the world and their percentage of fat is more like a plane. One will show you a very general direction, but the other will show you exactly where you are going.

For example, let's pretend that your goal is weight loss. You started to eat better. He began to work more. And now, after a certain period of time, you decide to obtain its scale and see how much weight has been lost. How much progress has been made? Well let's see what he says the scale.

According to the scale, not losing a single pound. Now feels everything bad and discouraged and thinking about how to change your diet or training because it obviously doesn't work. The thing is, however, this scale may be lying. Well, perhaps not lying… perhaps I not telling whole truth.

It could have been lost fat, but at the same time... it might hold water or possibly even winning some muscles. This would lead to your weight to stay exactly the same (sometimes even increase). And due to a scale displays only the weight, it would seem as if there has been no progress whatsoever.

However, if your percentage of fat is measured regularly, they really would lose fat. For many people, this information could mean the difference between staying with their current diet training or unnecessarily for quitting smoking and start something else.

The same applies to people trying to build muscle. When the muscle growth occurs correctly, we gain weight. However, people seeking to build muscle constantly confuse fat gain with muscle gain. Both make us a little more great looking, and an increase in the strength usually accompanies both.

However, there is a big difference between winning ugly body fat and gaining enough lean muscle. The problem is that both occur at a slow pace of the gradual which is difficult (sometimes impossible) to indicate whether the last couple of pounds that won were mainly muscle or fat mostly. A scale certainly will not tell you, but definitely will be your percentage of body fat.

So while the scale could argue that you gained 5 pounds, measure your body fat regularly can know if those 5 pounds were of muscle, fat or a little of both. This type of information is crucial to adjust your diet to make sure that maximize muscle gains while fat profits are minimized. But without monitoring his body fat, which has no idea.

Now that he understood the usefulness of it, is probably asking how to measure the percentage of body fat. However, there is really some of the ways, and ranging from super easy and horribly inaccurate very complicated and extremely accurate.

Some of the most common methods are:

Body fat calculators online
There are a lot of diet and fitness related sites that offer free calculators that use their height, weight, age, gender and a handful of measurements to give an estimation of body fat. It can sometimes be somewhat narrow for some people, but they are usually quite horrible for the majority of the people.Body fat measuring scales
There are also a lot of normal body weight scales available which also measured the percentage of fat simply standing on it as you do normally using bioelectrical impedance. Again, while generally more accurate than the calculators, yet not always great precision.Evidence under water
This is the winner of hands down in terms of being the most accurate method of measuring body fat percentage. Unfortunately, it is also the method in which most people never to be used. Find a professional service that really makes this type of test, paying for what was done and then going through the difficult to process is simply very practical for the majority of people.Body fat calipers
And finally, we count with tweezers. Tweezers are a measuring device used to measure the thickness. In this case, it will be the thickness of the parts of his body. There are a few specific places (so-called "skinfolds") that is measured with calipers, and do some basic math, and… that's all. MUCH cheaper, easier and more practical tests underwater and generally much more accurate than calculators and scales. In my opinion, this is the method that is best for the majority of the people.

Thus, with tweezers being my recommended method, your next question probably is…

Well, if you work at a high-quality gym, can provide evidence of fatty clip free body for its members. I suggest someone asking about if you are interested in having it done this way.

However, if something has no someone randomly in the gym to perform this test you (will have to see you with the shirt out and… saber… touch you in several places), you may only purchase its own claws and do it yourself at home.

This is what I do and they have been doing for quite some time. It's really easy once you get the same blocking. Be reliable at 100% isn't even important. What is important is only measured systematically each time that the precise can monitor their progress.

Personally I weigh one or two times a week, take action (with a tape measure) once per week and measure my fat percentage with clamps every two weeks. This combination allows me to track my progress with precision as it can and really knows for sure what is making my body.

I personally use and recommend: fat from body AccuFitness calipers

AccuFitness is the most widely used clamps around brand. Are super cheap and fairly reliable (I have been using them for years without problems).

Therefore, they have there. Know your percentage of fat is quite useful to lose fat, muscle building or do both and clamps tend to be the ideal way for the majority of people do.

* NEW * do you have questions about your training routine? Confused about your diet? Need help to put it all together? Well, after almost 10 years of requests, I've finally created the definitive solution.

I call it The Ultimate Fat Loss & muscle building Guide and it provide all the answers, details and events that make up the system of diet that I used to help countless men and women and highly proven training completely transform their bodies. It is now your turn. Learn more here.

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Sunday, November 27, 2011

Problems You Get When You Select The Wrong Weight Lifting Gloves

Work Gloves - Weight Lifting
By: Roy Forchet

Weightlifting is a common activity among fitness enthusiasts. This is usually very helpful to the overall program. However, this activity can lead to problems if proper care such as the use of weight lifting gloves during workouts is not taken. The most common problem associated with weight lifting is tendonitis.

This problem occurs when you overstretch the tendons n your hands during exercise causing them to flare up and tear up. The problem can spread to other parts of the hand such as the elbow is the elbow does not get sufficient time to cool down. This is one of the reasons why people use weight lifting gloves as it protects the tendons leaving them comfortable and relaxed.

You should note that gloves are only helpful when the right choice is taken. Otherwise the wrong choice can accelerate or lead to other problems. Some of the problems with wrong choice are not very serious and only require time to adjust. An example is interference of the normal workout process.

The other problems arise from the size or type of gloves you choose. For instance if you choose nylon gloves you will not get the best grip. A better choice would be leather or neoprene. Gloves can also build up sweat on the inside during workouts. This especially happens when you choose fingered gloves instead of the fingerless.

Lack of proper wrist wraps also causes soreness on the wrists. This means that a person should opt for gloves with adjustable wrist wraps even in case one does not suffer soreness. Problems also arise when one chooses very tight or loose gloves. Very tight gloves will obviously cut off circulation which is dangerous. Loose fitting ones will interfere with you lifts and can also cause the weights to slip. The best choice is therefore a snug fitting glove.

Lastly, wrong choice of gloves leads to poor development of the forearm muscles which can affect your grip in real life situations when you are not using the gloves. This happens from deprivation of necessary exercise to the forearm. This can make it difficult to get sufficient grip when changing flat tires.

In order to eliminate all these problems, it is important to follow certain procedures when purchasing the gloves. For instance you should check the size as the weight lifting gloves are available in different sizes. To know your best size, check your shoe size. Small shoes most likely equal small sized gloves. The material can be determined by the intended use. Finally the level of comfort will be determined by the enclosure you choose.

Author Resource:-> Looking to discover fascinating info about weight lifting gloves, then come over to get valuable tips on how to find the optimal weight lifting gloves for your weight lifting training.

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Last Updated on Saturday, 29 October 2011 15:23

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Cardio exercise: best time to do Cardio workouts to lose weight

If I had to guess, I would say that the most common question I asked on cardio exercise has nothing to do with what kind is best (steady-state, training interval, etc.) or how better (jogging, cycling, etc.) but rather to what time is best done maximum weight loss benefits.

Now, this question involves two very important things that greatly influence my answer:

Firstly, that there actually is a certain time of day to do cardio workouts is any more effective way to burn fat and causing weight loss.And second, then there are other times of the day that they are less effective in terms of these same benefits of cardio exercise weight loss and therefore should be avoided.

Due to these two implications, I really have two different responses to this question.

Years ago, the only response that never gave any question about what time of day was the best to do cardio exercise is this: the first thing in the morning in fasting (before eating and drinking anything).

This is what is commonly known as fast cardio, and why was the only answer that gave is because it is the answer, you are true saber….

Research (and real world experience) tends to show that burnt grease cardio exercise benefits increase slightly when performing workouts fasted instead at any time of the day after eating.

Now, before you begin to wake up extra early to jump in the race before breakfast, let me mention that the key word in the paragraph above is "slightly".

Fat burning benefits of exercise cardio in a rapid State do not seem to be anywhere near as important as the majority of the people to incorrectly leave be. In fact, the more fat has to lose, less these benefits there first.

What it means in many cases, the benefits do not truly is large enough to justify the fasting out of his way of doing these workouts.

At the same time, although technically this could be the best time to do so in terms of weight loss, fast tomorrow cardio (specifically to the fact in the moderate to high intensity is usually) is the worst way to do it in terms of performance (which means that it will be more difficult for most people if they do not eat something first), and probably to maintain muscle and lose fat as well.

Not to mention, making these training first thing in the morning might not be feasible for most people due to their schedules.

For these reasons, although it is often the most technically accurate answer to this question, it cannot be the best answer. What is it? Let's find out…

And now the answer now give most of the time when asked about the best time to do cardio exercise. Simply have it is always more convenient and sustainable for you.

In other words, it is always better for you and fits better into the programming will be the time will be probably systematically do this cardio. Always make it to you, which is where it should do so.

Why? Because honestly, only do so in the first place it is the most important thing. Do if you are trying to force you exert sometimes uncomfortable or just generally annoying for you, then guess what will happen? You're going to hate and eventually quit.

So knowing that the benefits of fast cardio morning not so significant in the first place for most of the people, and adding that it perhaps not ideal for its programming and preferences, may be there is that it should not be trying to do work.

This is what comes below a. Cardio fast may have some small burning benefits of fat (mainly between people trying to move from the lean to really lean), but the key to any form of weight loss of any form of cardio exercise benefits is simply doing these workouts in the first place.

Therefore, any time of the day works best for you, its programming, your life and your preferences... is when must do you so. If it is the first thing in the morning in a rapid State or at any other time of the day after eating many foods, however, it is so that he can decide.

The most important thing is that you get really this cardiovascular exercise carried out on a consistent basis. It is always going to produce real weight loss results. When you do it is only one minor relative detail.

* NEW * still has questions about his training routine? Confused about your diet? Need help to put it all together? Well, after almost 10 years of requests, I've finally created the definitive solution.

I call it The Ultimate Fat Loss & muscle building Guide and it provide all the answers, details and events that make up the system of diet that I used to help countless men and women and highly proven training completely transform their bodies. It is now your turn. Learn more here.

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Saturday, November 26, 2011

Protein Supplements – Best Protein Shakes, Whey Powder & Bars

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AppId is over the quota

There are literally thousands of different supplements on the market these days. Some have benefits for building muscle, some for weight loss, some for strength and performance, and some just for overall health in general.

However, there’s only a handful of supplements that are equally beneficial for ALL of these goals. And as it turns out, protein supplements like protein shakes, protein powder and protein bars are definitely at the top of that list.

Here now is a complete guide that will answer all of the questions you have about these products and help you figure out which are best for you.

As you can probably guess, protein shakes, powder and bars are supplements whose primary ingredient is protein. What makes these products so popular among people looking to build muscle, lose fat or improve their body or health is that, after calories, protein is the most important part of our diet.

As my article about the High Protein Diet explains in detail, protein plays many significant roles no matter who you are or what your specific goal is. For example…

It’s a muscle building necessity. Protein is the building block of muscle, which means consuming a sufficient amount on a daily basis is an absolute requirement for building ANY amount of muscle.It’s a muscle-preserver. Some people might say they want to lose weight, but in reality what they want to lose is fat, not muscle. Well, research shows that a sufficient daily protein intake plays the largest role in allowing us to maintain lean muscle tissue while body fat is lost.It helps keep us full and satisfied. Research also shows that protein is much more filling than carbs or fat, which means eating enough of it each day is key in controlling our hunger and preventing us from overeating.It’s crucial for human health and function. It certainly has plenty of body-improving benefits, but protein’s main role in the human body is just keeping us alive and functioning properly. It’s literally a requirement to sustain life.

For all of these reasons and more, protein is an extremely important and required part of our diet, and supplements like protein shakes, powder and bars are the perfect way to ensure we always eat as much as we need to every single day.

Now, the thing people usually wonder next is: “Are these supplements better than foods? Can’t I get enough protein each day by just eating regular foods?”

Well, while supplement companies will always make all sorts of bullshit claims to sell their shakes and powder, the truth is that there’s nothing magical about these products that makes them better than normal high protein foods.

However, what often makes protein shakes, powder and bars more ideal for people is that they are just a whole lot more convenient than regular foods are.

Instead of having to shop for ingredients, prepare, clean, and cook foods all day long (every single day of the year), you just need to unwrap a bar, or take a scoop of protein powder, or drink a shake. Simple as that.

And that’s what truly makes these protein supplements so useful… they are the quickest, easiest and most convenient way of getting the protein we need to get the results we want. The fact that they also happen to taste amazing certainly helps, too.

So, while most of our daily protein intake should come from normal high quality foods like chicken, fish, meat and eggs, protein shakes, powder and bars are the perfect way to ensure we never have a problem reaching our ideal total each day.

That’s why I’ve personally used these supplements for years and recommend most people do, too.

As for which protein supplements are best, that’s mostly a combination of 4 important factors:

Quality. Does the supplement actually contain the correct amounts of protein it claims? Does it contain any additional things it shouldn’t? Only independent lab testing can show this, and I’ve seen some results.Taste. This is mostly a matter of personal preference, but over the last 10 years I’ve tried quite a few different protein shakes and bars. Some seriously taste absolutely fantastic. But on the other hand, others taste like total crap.Price. This is also a matter of preference, but I personally prefer to pay for the high levels of quality and taste I just described while at the same time avoiding overpaying for the useless junk many protein supplements often include to bump up their price and make more money.Type. All protein shakes are not the same. There’s whey protein powder, casein, and various blends that contain a mix of both. Each type has a different use. Specifically, whey protein powder is fine any time of the day, especially during your post workout meal. Casein is fine any other time of the day, especially in your last meal before bed.

Now, based on these 4 factors, here are the shakes, powder and bars that I use and recommend…

For whey protein powder, I personally use and highly recommend: Optimum Nutrition’s 100% Whey

Optimum Nutrition is as high quality as it gets, it mixes within seconds with just a spoon (or a shaker bottle), and all of the flavors I’ve tried honestly taste like you’re drinking candy. It’s by far the best tasting whey powder I’ve ever had.

And I’m not alone on that opinion. Optimum Nutrition’s 100% Whey is usually the #1 selling whey protein powder on every supplement website I’ve seen. I always use it in my post workout shakes, and I also use it whenever I need a quick and easy protein source during the day.

As for where to buy it, I always get it from right here. That’s actually where I’ve ordered all of my supplements from for nearly 10 years now. Their prices and service are always the best around.

I honestly don’t eat bars as often as I drink shakes, but whenever I do, I love: ISS Protein Wafer Bars

They seriously taste like a high protein Kit-Kat bar, and they contain less carbs and calories than other similar bars that don’t taste nearly as awesome. So, if you’d prefer a bar instead of a powder (or would like to use both at different times, which is fine), this is definitely the best tasting one I’ve found.

Like all of the other supplements I use, I always order from right here.

So, if you’re looking for a supplement that is completely safe and scientifically proven to help with building muscle, losing fat, and improving workout recovery and performance, then protein shakes, powder and bars are definitely supplements I’d recommend.

View the original article here