Reveal Your 6 Pack Abs

By: Bodybuilder - December 7th, 2010  Filed under: Articles, Bodybuilding & Exercise Add Comment

Instead of the normal abdominal training routines that we see so often using situps, leg lifts, crunches, etc… I try to give my readers better options for fat-blasting high intensity workouts that train their entire body while also training their abdominals hard. This serves up better results as you stimulate your metabolism to a much higher degree than just using typical ab exercises.

I am going to show you an example today of one of my favorite abdominal workouts that does not include any direct “abdominal exercises” at all. It’s in a tri-set format (similar to a super-set but alternating between 3 exercises, similar to a mini-circuit).

Here it is:
1a. Mountain Climbers on Floor
1b. Front Squats with Barbell
1c. Renegade Dumbbell Rows

A good repetition scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less repetitions, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 20-30 seconds) instead of for reps.

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Front squats are performed similar to back squats, however using the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abdominals big time!

Renegade dumbbell rows are performed starting in a pushup position with the hands on two dumbbells. You then row 1 dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during these types of rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abdominals!

After finishing each exercise, rest about 30 seconds before starting the next exercise in the sequence. Rest about 1-2 minutes after completing each “tri-set” before repeating the sequence.

This will give you one of the best abdominal workouts you’ve ever had without even doing any direct abdominal exercises. You’ll see what I mean after you try it!

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Staying Fit Through The Holidays

By: Bodybuilder - November 19th, 2010  Filed under: Articles, Diet & Nutrition, Recipes Add Comment

The Holiday Season is only weeks away and thus begins the onslaught of cocktail parties, 7-course dinners and friendly “get-togethers” that occur more often than at any other time of year. Out-of-town relatives will be visiting and you will be spending more time with your families and kids making it more difficult than ever to train regularly and eat a “normal” diet. It’s a challenge we all face every year but we can survive this festive month with just a little effort and a few adjustments so that we don’t end up completely out of shape and 15 pounds overweight. Otherwise, if we try to stick to our rigid routines, we’ll be sure to disappoint Aunt Mabel and your pals at the office. So, let’s see what we can do to make it through this year.

The Top Eight Holiday Fitness and Weight Loss Survival Tips:

1) Cut your routine. You’ll go crazy if you try to perform you’re whole workout without making it a little shorter plus you’ll just frustrate yourself. Do fewer sets than you normally perform for all your exercises.

2) Focus on training the large muscle groups. Hit the big body parts and don’t worry about the biceps, triceps, calves and forearms at every workout. Training the larger muscle groups will indirectly stimulate all those smaller muscles as well.

3) If you miss the gym altogether do some calisthenics. Push-ups, sit-ups, crunches, chair dips, jumping jacks and pull-ups can help maintain your muscle tone until you hit the iron plus the change will give your joints a break.

4) Eat a snack before going to any dinner party or social activity. This will lessen the chances of overeating by having something already in your stomach. Preferably something with fiber and bulk like an apple or orange.

5) Don’t, don’t, and don’t drink any alcohol on an empty stomach. Besides it wrenching your stomach lining, it will send your appetite soaring causing you to stuff everything in sight down your throat. Plus food will slow down the absorption of the alcohol as well.

6) Stop eating as early as possible. Try when you can to stop feasting around 6:00 or 7:00 PM. The later you continue eating, the greater likelihood of storing all that food directly as fat.

7) Drink water as often as possible during any event. This will help fill you up and keep your system hydrated, which helps you to eliminate all the wastes as quickly as possible.

8) Don’t miss taking your vitamins and minerals. This is the time you’ll need all that extra immune support and antioxidant cleansing.

Enjoy the Holidays!

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Top 10 Bulking Up Mistakes Bodybuilders Make

By: Bodybuilder - November 16th, 2010  Filed under: Articles, Bodybuilding & Exercise 4 Comments

The off-season means it’s time to start packing on serious mass, bulking up, and eating like crazy. Unfortunately, many bodybuilders make lots of mistakes in the bulk up stage that will end up costing them big-time when the summer comes back around. These bulking up mistakes could even make you lose lots of progress! Obviously you want to avoid being in this situation so make sure to avoid these top 10 bulking up mistakes.

As a bodybuilder, there’s nothing I love more than increasing my cardio sessions, following a strict diet, and eating nothing but clean foods. Okay, that was all a huge lie and I think that cutting weight for competitions can be excruciating. And to be honest, every time I’m cutting, I just can’t wait to get back to the bulking season where I can increase my calories and put on mass.

Of course, increasing calories and putting on mass doesn’t mean pigging out and losing focus… As I’ve learned the hard way! In fact, staying focused during the bulking season is just as important to a bodybuilder as cutting for competitions. With that in mind, let’s look at 10 mistakes you need to avoid in order to continue your growth when adding mass.

Bulking Up Mistake #1. Not eating clean food
The top mistake people make when adding mass is reaching for any food that’s within an arm’s length. They use bulking as an excuse to indulge in all of the desserts and fast food they avoided while competing and getting in-shape for the beach. After all, you’re trying to add weight, so why not eat a little calorie-rich fast food in the off-season? It is true that you need to get plenty of extra calories during the bulking phase to add weight. However, you still need to be watching what you eat, and this means consuming lean meat and healthy fat sources rather than super-sized number 2 meals.

Bulking Up Mistake #2. Not eating enough… period
If you want to grow, you have to eat. It’s that simple. This being said, there are still bodybuilders who don’t get enough food when they’re trying to add mass – this is especially true of women who want to keep their contest form all year long. After dieting and getting a great physique, many people just don’t want to put weight on because it also means adding fat. But you can’t worry about fat during the off-season since this is the time when you need to be making major improvements. As long as you’re eating enough clean healthy foods, you won’t have to be so self-conscious about putting on a little fat.

Bulking Up Mistake #3. Skipping out on cardio
Cutting out cardio would make sense while adding mass since you don’t want to burn too many calories. But the problem with not doing cardio during the bulking phase is that your appetite will go down as a result. That’s why you should include at least three, 20 minute cardio sessions in your routine each week. Cardio sessions keep your appetite up and have you craving more of those clean, healthy foods. Besides having a positive effect on your appetite, cardio will also help you pound out those last few reps. Having a good cardiovascular system enables you to lift more without getting fatigued too quickly.

Bulking Up Mistake #4. Overdoing Cardio
On the same scale as not doing enough cardio when adding mass is overdoing cardio. This typically happens when bodybuilders continue their heavy cardio schedule into the off-season. The major problem with this is that it will be nearly impossible for you to add a significant amount of weight during the bulking phase. That being said, you should still stick to the aforementioned plan of doing at least three, 20 minute sessions of cardio a week (if not a little more). They key here is to strike a balance so you keep your appetite up without burning too many calories.

Bulking Up Mistake #5. Cutting out carbohydrates
Most bodybuilders are smart enough to see past the fad diets, and know better than to cut carbs out. However, many people still don’t get enough carbohydrates when trying to add mass. And this is a major mistake since carbohydrates are an excellent source of energy that can fuel your entire day. Going even further, carbohydrates can drive more glycogen into your muscles and aid in protein synthesis after a workout. With everything that carbs can do for you during the bulking phase, it’s very important to not skip out on them. Make sure to include plenty of carbohydrates in your breakfast to really add some fuel!

Bulking Up Mistake #6. Not setting up clearly defined goals
Every bodybuilder has their weak points and muscles they need to development more. Unfortunately, many athletes either avoid putting more work into these muscles or just aren’t aware of the problem. If you’re not aware of your weaker areas, then you should talk to judges at competitions and/or ask fellow bodybuilding friends for help. On the other hand, if you’re just avoiding these body parts because they’re not your favorites, you should make it a primary goal to add more development to them.

Bulking Up Mistake #7. Mis-managing your meal times
The best way to setup an eating schedule is to spread out your meals every 2-3 hours so your muscles are getting enough protein throughout the day. This being said, there are still people who will skip meals and either try to make up for them by eating double the next time, or just not make up for it at all. In either case, your body will start going after the amino acids in the muscles when not fueled every 2-3 hours; overeating every 5-6 hours is not going to prevent this either. Since you can’t expect to replace lost meals, you’ll want to make sure to try and at least eat something every 3 hours to prevent muscle wasting. Even if you’re not hungry, at least eat a snack to keep your body from feasting on the muscles.

Bulking Up Mistake #8. Overusing Machines
Machines are an excellent way to add some extra definition to your muscles at the end of a workout. However, machines should not be used as the primary means to add bulk since free weights are much better at accomplishing this. Free weights allow your muscles the maximum range of motion and recruit the most muscle fibers. The free weight movements you’ll want to do include presses, deadlifts, squats, rows, and curls. Machine-based exercises are fine to do at the end of a workout, but make sure that you’re not throwing them in right before the tough, compound movements.

Bulking Up Mistake #9. Letting the scale dictate your diet
When your main goal is to add weight, putting on extra pounds can become addicting. It can become so addicting in fact that some people will weigh themselves every hour. When this becomes the case, you may snack and overeat throughout the day just to see the scale go up. And the major problem with this is that you will also put on a great deal of body fat too when you’re eating just to add weight. After all, your body can only add so much muscle mass before the rest starts turning into fat. So instead of focusing solely on weight gain, you should be focusing on what your image looks like in the mirror. But make sure not to get carried away with checking yourself out!

Bulking Up Mistake #10. Working out too frequently
Since bodybuilders love adding mass, they tend to overdo the training and don’t give their muscles enough of a break in between workouts. When this happens, no amount of dieting, sleep, etc. will help your muscles recover. Muscles need time to fully heal in between sessions since they get broken down during workouts. Assuming you’re workout out hard enough, a muscle group will need about 3 days to recover; possibly longer if the muscles are still sore. So always make sure to give your body adequate rest before hitting the gym again.

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20 Vitamins And Supplements To Increase Longevity

By: Bodybuilder - November 8th, 2010  Filed under: Articles, StackLabs.com, Supplements 3 Comments

Everyone these days seems to still be looking for that magical fountain of youth that will keep them looking and feeling young for as long as possible. One of the many ways to achieve this goal is by focusing on proper nutrition, exercise, and taking vitamins and supplements on a daily basis. The problem most people have is, however, that there are so many different kinds of bodybuilding supplements to take out there that it’s hard to make an informed decision. Just keep on reading because we will increase your longevity with a list of 20 of the best vitamins and supplements you should be using.
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1. Alpha Lipoid Acid
A new supplement on the rise is Alpha Lipoid Acid. Its manufacturers claim that it heals and repairs each individual cell keeping collagen in the skin from suffering more than mild damage. The supplement also claims to restore the mitochondria and produce a healthy glow to the skin. Mitochondria are the mini power plants of the body, so you will look good and feel good too.

2. Vitamin A
Formed by a group of several compounds, Vitamin A plays a role in maintaining healthy vision, bone growth, cell reproduction, cell strength, and cell differentiation. Vitamin A plays a huge role in controlling the immune system, which directly impacts a person’s longevity. Lymphocytes (a type of white blood cell) need Vitamin A to work more effectively in fighting disease. With improved cell strength from Vitamin A, the wetter linings of the body such as the lungs, urinary tract, intestinal tract, and eyes become much stronger. This in effect blocks many viruses and bacteria from entering the body at all. If these linings begin to break down, it is much easier to become sick.

3. Vitamin B6
Vitamin B6 performs a wide variety of functions in your body and is essential for your good health. More than 100 enzymes need it to metabolize protein. Vitamin B6 is also necessary to turn Tryptophan into Niacin. It’s going to help make red blood cell metabolism, the immune system and central nervous system all run more efficiently. A deficiency is directly linked to anemia, because B6 is necessary in the production of hemoglobin which carries oxygen in the blood. In short Vitamin B6 makes your blood work better, thus possibly increasing your life span.

4. Vitamin B12
Also known as Niacin, Vitamin B12 is a building block red blood cell formation, neurological function, and DNA synthesis. Vitamin B12 is found in many forms and contains the mineral cobalt, so compounds with vitamin B12 activity are all together called “cobalamins.” B12 is an essential part of all of our nutrition because it is one of the most basic and versatile components of biology. DNA, RNA, hormones, proteins, and lipids are all created and maintained with Niacin.

5. Calcium
The most abundant mineral in the body is Calcium. It is so common that many daily foods or over the counter antacid tablets are fortified with Calcium. We need it to contract our muscles, expand and contract our blood vessels. Calcium is also used to transmit impulses in our nervous system and helps us secrete hormones. Still, all of these functions use less than 1% of the body’s total calcium.

The rest of the Calcium in the body is used in our bones and teeth, forming the support structures of our hardest biological components. Our bones may not seem to change to us, but on a microscopic level, they are always changing. The blood absorbs and re-deposits new calcium to bones everyday of your life. The only part of this process that changes is that rate at which this process occurs. In aging individuals, especially in postmenopausal women, the bone loss exceeds formation. This will eventually lead to osteoporosis. A good supplement may slow down or in some cases reverse the bone breakdown that comes with age.

6. Chromium
Chromium is a mineral that humans need in trace amounts, although how exactly it works with everything in the body is not fully understood. There are two kinds of Chromium, the good kind in dietary supplements and the poisonous kind that derives from industrial pollution. In the body it is known to be critical in the production of insulin, a hormone necessary to the metabolism and storage of carbohydrate, fat, and protein in the body. It is essential to maintain good Chromium levels to avoid obesity and prevent all of the health problems that it brings.

7. CoQ10
Coenzyme Q10 (abbreviated CoQ10) is a naturally occurring enzyme within the human body that forms some of the basic building blocks for effective function of the human cells. Research shows that CoQ10 levels drop off as the person ages, or if they are afflicted with some chronic diseases such as muscular dystrophies, cancer, Parkinson’s disease, heart disease and HIV/AIDS. Some prescription drugs may also lower CoQ10 levels.

Using CoQ10 remains somewhat controversial as a viable treatment for these conditions for a few reasons. The first is that while it has been noted that low levels of the enzyme exist in the sickly and elderly, it has not been 100% proven that raising these levels improves overall health. There are numerous reports and studies that have support claims of improvement in patients introduced to CoQ10 supplements. The jury is still out with some stubborn scientists, though.

8. Vitamin C
Also known as L-ascorbic acid, Vitamin C is a water-soluble vitamin that is naturally present in some foods, fortified in others, and available in many dietary supplements. It is a necessary dietary component because unlike Vitamin D, endogenously (that is, inside the body) we have to get it from an outside source like an orange. Vitamin C is a large component in the building of Collagen, which is essentially the microscopic stuff that hold our skin and ligaments tight and flexible, as well as the nutrient that heals our wounds. A person who wishes to remain active and healthy must maintain good Vitamin C levels. It is one of the few compounds we can take into our bodies at almost any dosage. The body tends to only absorb what it needs and expels the rest through urination.

9. DHA
DHA promotes healthy brain function and the formation of new synaptic pathways. In short, it makes your brain work better. It helps your recall, retention, and mental agility. Many products for both the very young and very old are beginning to be fortified with DHA, so finding a good supplement is easy.

10. Vitamin D
A person might consider Vitamin D to be the partner to Calcium in biological function. It helps build strong bones and teeth, as well as improving the strength and durability of both red and white blood cells. There are many foods, most notably milk, that are fortified with Vitamin D. Usually, acceptable levels of Vitamin D can be maintained naturally in the body. This is because our bodies can produce plenty of it with some exposure to sunlight. Our modern society however has made daily exposure to the sun somewhat inconvenient or even impossible for some people, making it necessary to consume the vitamin in supplemental form.

11. Vitamin E
A fat soluble group of compounds, the term Vitamin E refers to several antioxidants. Antioxidants prevent damage from free radicals, which commonly appear as the signs of age (wrinkles, sagging skin, liver spots, etc). When the body converts food into energy, electrons from the dissolved food attach to oxygen molecules in the body, and Vitamin E protects the cells from this damage. Vitamin E may also have much to do with the response of the immune system, the expression of certain genes during growth, and also promotes blood health by dilating the blood vessels and reducing platelet aggregation.

12. Folate
Folate is another B vitamin that has a slightly different function from the others. It seems to specifically relate to periods of rapid cell division and growth such as during pregnancy and infancy. It helps new cells grow and helps old cells repair themselves. Folate is a basic component of both DNA and RNA, the blueprints for all cells. This does not mean that Folate is just for kids though. Children and adults both need it to make normal blood cells to prevent anemia.

13. Ginkgo Biloba
Found in nature as a tree, Ginkgo has been used as a remedy in the East for thousands of years. Many people who take these supplements report an increase in mental activity and agility, as well as improved memory retention. It also helps increase blood flow and fights damage from free radicals in a similar manner to antioxidants.

14. Ginseng
This naturally occurring substance comes from a root native to the Asian continent. Ancient Chinese medicine identified Ginseng as a Stress reducer and aphrodisiac. While it is a stimulant, one of the by- products of the chemical interaction is a hormone that helps a person deal with mental stress easier. Ginseng can also be used as a cure for sexual dysfunction. Sexual activity has certainly been shown to increase a person’s life span, as it also releases a flood of happy, healthy hormones.

15. Iron
This element from the periodic table is one of the most abundant minerals on earth. It is no wonder that it plays so vital a role in our biological function. It forms the most basic parts of many of our enzymes and proteins. For us Iron is chiefly involved in the transportation of oxygen from our blood cells to our vital organs. It is also a vital part of the orchestra of cell growth, differentiation and maintenance. A person who does not get enough iron has trouble getting proper oxygen delivery, tires easily and does not have good immune system function. On the other hand too much Iron can result in toxicity or in extreme cases, death.

16. Vitamin K
You need Vitamin K to help make strong bones and blood cells. It works together with other vitamins and minerals to promote good vascular health. Vitamin K is also necessary in the first step to healing a wound. It helps the blood coagulate in the presence of oxygen. Vitamin K is also recognized in some countries as a treatment for osteoporosis.

17. Magnesium
This highly reactive element form the periodic table is used in a variety of ways. As with other minerals, it helps for some of the structures in the body not just bones and teeth, but also cellular walls. This only accounts for about half of the body’s total Magnesium, however. The other half performs different chemical reactions in the body including a normal heart rhythm and supporting a healthy immune system. Today researchers are taking a new look at Magnesium, because recent advancements have suggested that it plays a role in the body’s natural treatment of hypertension, diabetes and even cardiovascular disease.

18. Omega-3
These fatty acids are used in a number of ways within the human body. They help promote cardiovascular health and improved brain function. There are also some links with Omega-3 and reduced chances of cancer growth, but many of these studies are far from complete. Again this is one of those supplements that seem to have a lot of appeal now, and may pan out to be one of the greatest supplements to our health ever, but the research and the time are not quite there yet.

19. Selenium
Selenium is another base element like Iron and Chromium that is necessary for proper health in the human body. It functions in a very similar way to Chromium in the body. In addition to its antioxidant properties, Selenium may have an impact on thyroid function. The level of selenium in the body is regulated very closely, as too much is definitely bad for you.

20. Zinc
People need Zinc to maintain a healthy balance. It is also a base element, like many of the supplements mentioned above. Cells throughout the body contain Zinc. Your immune system needs it to effectively defend itself from viruses and bacteria. Zinc is another building block of proteins and DNA, which are the raw materials of biology. It is key in the healthy development and maintenance in the human body.

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A Back Blasting Superset – Bent-Over Rows to Deadlifts

By: Bodybuilder - November 4th, 2010  Filed under: Articles, Bodybuilding & Exercise 1 Comment

Harness the power of the superset to send your back training to the next level. The power of supersets is undeniable. Supersets (doing 2 exercises one after another with no rest in between) are very effective for
building strength and muscle mass.

The following is a superset for your back that will pile on muscle like no other. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. There will be a link to exercise performance tips and the end of this article. The first exercise is the barbell bent-over row. You can use either an overhand, wide grip or an underhand, close reverse grip. Both grips are effective but work different areas of the back.

Select a weight that will cause you to reach failure in the 6 to 8 rep range. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts.

You will use the exact same weight for deadlifts, however, you may wish to change your grip to a mixed grip (one overhand, one underhand) so that you can hold onto the bar better.

Do reps of the deadlift until either your grip fails or until a rep before your back fails (don’t do deadlifts to absolute failure – always keep the do-or-die rep in you).

After you get done with the deadlifts, your lats should be extremely pumped up.

There are several reasons why this superset is so effective:

1. It uses two of the best mass-building movements for your back (and body!).
2. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. In a nutshell, the rest of your body will help push your lats harder!
3. The weight you use for bent-over rows should be relatively easy for you on the deadlift. This allows you to do even more reps with the deadlift.
4. It is very easy and convenient to go from the bent-over row to the deadlift. All you need to do is change your grip (if even that! You may choose to use the same grip.).

Give this superset a try in your next back workout. The results will speak for themselves!

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How To Improve Your Motivation

By: Bodybuilder - November 4th, 2010  Filed under: Articles, Motivation Add Comment

Being motivated is very important in fitness, only the truly motivated will reach their goals. How do you keep from eating junk food? How do you keep training day after day while only seeing little to no improvement with your body? If you are serious about achieving your fitness goals, being motivated is the only way of obtaining them.

You’ve all heard the story about the mom lifting up a car to rescue her baby as it is trapped underneath. Why do you think she was able to lift up the car when on a normal day she wouldn`t have been able to lift up a tire? It is the same way when you are at a job or getting ready for a big test at school. You have a motive of doing something and will achieve what you want at all cost.

So how do you improve your motivation? Well first, set a goal. This will give you an outside source to look at and as you review it everyday, you will become more and more motivated as you come closer to achieving it. Having to look in the mirror everyday is enough motivation for me and seeing a big fat roll hanging out of my shirt would make me feel ashamed. You also need to give yourself treats like buying a new supplement or having a small cheat meal when the weekend comes around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to finish the workout.

You have to love the feeling when people compliment your body. It is a feeling of satisfaction and makes you want to keep going. On the flip side, you also hear the complainers and people with sorry excuses to why they are fat and out of shape. These people put everyone else down because of their jealousy. So you must decide, which one of these people do you want to be. The one receiving the compliments or the ones doing the complaining. It’s your choice.

Editors note: If you’ve ever felt there was something holding you back in life, ruining your plans and stopping you from being who you want to be, you were right. The fact is, there is a single source of all your problems,
stress, unhappiness and self-doubt. It’s called the reactive mind – the hidden part of your mind that stores all painful experiences and then uses them against you.

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Is Caffeine Good or Bad?

By: Bodybuilder - November 3rd, 2010  Filed under: Articles, Diet & Nutrition 2 Comments

Do you drink a lot of caffeine? Coffee, coke, etc? If you are into bodybuilding, fitness or anti-aging, you need to reconsider what you are doing. You may have heard that caffeine “elevates stress hormones.” There are several references to studies which reveal that “caffeine in coffee elevates the stress hormones cortisol, epinephrine (also known as adrenaline) and norepinephrine. This elevation is present even hours after consumption. Chronic metabolic acidity associated with coffee consumption stimulates cortisol secretion, further activating the stress response, leading to a more rapid aging process.” Perhaps that’s why all those people who have been drinking coffee all their life look so old.

The issue here for fitness and bodybuilding is more than just aging. Did you catch it? Caffeine elevates cortisol levels to a high degree. Cortisol is the kryptonite for bodybuiliders. It is a muscle-wasting hormone and you don’t want it flowing around in your system. Unfortunately caffeine skyrockets your cortisol levels and this impairs your muscles. If you are a bodybuilder, you want to avoid caffeine – at all cost. And this means more than just your Starbucks coffee – it also means wherever else caffeine shows up, including various types of soda and anything else that has caffeine.

The cream in your coffee is something altogether different. Some bodybuilders and fitness buffs try to avoid all milk products, and that is a huge mistake. Cream in particular (milk with all the fat retained) is very good for your body. Cream, it turns out, contains conjugated linoleic acid, (CLA). Conjugated linoleic acid is a fatty acid found in dairy fats (and beef). CLA is beneficial for the body – it is a fat that prevents the body from becoming fat. CLA has some other very interesting properties as well. Consider this study conducted by Dr. Michael Pariza in conjunction with the University of Wisconsin-Madison, as noted in the American Chemical Society (August 2000): Pariza’s research did not find weight loss in his group of 71 overweight people, but what he did find was that when the d ieters stopped d ieting, and gained back weight, those taking CLA “were more likely to gain muscle and not fat”. In a separate study conducted at Purdue University in Indiana, CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels. That propensity to build muscle and shuck off fat makes CLA a very valuable dietary tool for those wishing to build up their muscles.

Vince Gironda was well aware of the benefits of cream and frequently recommended its intake. Vince himself was as trim as a nail, and just as hard.

The process of pushing muscularity often requires you to go counter-culture. Everyone is drinking coffee or pop, but avoiding cream. You need to do the exact opposite if you want to maximize your muscularity.

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Army Ranger Boot Camp Workout

By: Bodybuilder - November 3rd, 2010  Filed under: Articles, Bodybuilding & Exercise, Motivation Add Comment

I started seriously working out, while I was in army boot camp. (For all those guys that are in the military and are expected to run long distances or march long distances. Don’t worry about getting big. Your job requires you to have endurance and strength. Strength that will last all day. So don’t go into the gym and go heavy for only 1 to 6 reps. That’s not the Army Ranger Workout. You need to go into the gym and do 4 sets of 12 reps. That doesn’t mean stay at the same weight. When you can do a weight for 4 sets of 12 without a spot. It is time to go up in weight. even if your partner has to help you with the last 4 reps still go for 12 reps. Stay there for an hour. Concentrate on the areas that your job requires you
to excel in.

Remember this formula:
Pushup = Bench press, Dumbbell Flies. Military Press. Lat pull downs. Pull ups, Dumbbell Rows, Barbell Rows. Go to the gym for no less than 40 minutes a day and no more than 1 hour. Work at a fast pace, with no more than 1 minute brakes in between sets. Go for 6 days a week and divide workout like this.

DAY:
1. CHEST
2. BACK
3. LEGS
4. CHEST
5. BACK
6. LEGS

When you do legs you need to do 4 sets of 20 of every exercise. Legs can endure much more than the upper body and there is much more required. Formula For this is:

Legs = Squat, leg curls, leg extensions, Leg Press, calf raises, and what ever else you see people doing in the gym that doesn’t appear to be dangerous.

Now only do this workout if things like Running, road marching, and PT tests. wear you out and you barely meet minimum requirements. This is why I started working out. I found workouts like this in muscle mags and other guys that have been in the military for a long period of time.

My Accomplishments after working out like were:

*PT Score was 296-300 average every time.
*EIB road march 2 Hours. 5 Minutes. 1st place out of 500
soldiers.
*Chosen to represent my Battalion in the Biathlon Competition.
Placed 3rd in Every division in Alaska.
*Chosen to Represent my Battalion in Division Orienteering
competition. Placed 3rd again in Alaska. Ran 18 miles that
day with a broken foot that I tripped over while looking at the
map while I was running. Lost my watch and still came in 20
minutes early.
*Represented my Company in the Battalion obstacle Coarse.
1st place.
*1 of 5 men in battalion chosen to be one of the Battalion Scout
Snipers.

One other thing that I blame my success on was. While everyone else was out to the bars drinking their beer and whiskey, I was doing something like hiking, camping, rock climbing or some other adventure. Now that, I can brag about for the rest of my life. I wasn’t always like that. I have seen both sides. One day I woke up and realized that life was too short to live small and sell myself short.

I am not bragging! I am just letting you know that this can be you and you can get results just like I did. I was fat, lazy, unmotivated and only met life half way. When I made up my mind that, this is who I wanted to be. 6 weeks later I started to shine. I had sergeants asking me what I think we should do and I was just a private. So Remember: Be a leader! Not a follower! You set the example for others to follow. That’s all I got to say about that!

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Legal Steroid Facts

By: Bodybuilder - November 3rd, 2010  Filed under: Articles, StackLabs.com, Supplements 1 Comment

Bodybuilding With Legal Steroids

Legal steroids function as building blocks of testosterone. The human body can convert pro hormones very conveniently into testosterone, which helps build muscle cells. Moreover, legal steroids are the safe alternatives to anabolic steroids. However, their function is quite like the steroid hormones that helps one loose excess fat and build muscle. Legal steroids are divided into three categories:

* Andro group: When you take these prohormones, your body converts them into natural hormones like testosterone.

* Testosterone boosters: These stimulate the body and increase the production of male hormones. They help to cut down fat and build muscle.

* 19nor group: These are converted into numerous anabolic compounds like Nandrolone by the body.

Legal Steroids For Sale
A wide range of legal steroids are available for sale and you can conveniently find them on our site www.stacklabs.com. Increasingly new legal steroids supplements are also being made to help you to build more muscle. Some popular legal steroids that we sell is Decca-Durabolin and Dianabal-DBoll.

Buying Legal Steroids
You can conveniently buy legal steroids from legal clinical stores both online and offline. Some of the most popular pro hormones available in the market include 1-androstenediol, 4-androstenediol, 5-androstenediol, 4-androstenedione, 19-norandrostenedione etc.

Legal Steroids Online
There are a number of online stores that offer legal steroids supplements, but you should always check the legality of the store before you buy from them. You can buy legal steroids online from www.stacklabs.com as our bodybuilding supplements are classified as dietary supplements by the FDA.

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Weightlifting Supplements

By: Bodybuilder - November 3rd, 2010  Filed under: Articles, StackLabs.com, Supplements Add Comment

Give Power to Your Weightlifting

Bodybuilders practice weightlifting in order to develop the power, strength and size of their muscles. But weightlifting alone is not enough to give you fabulous results. For that, you need to support your weight lifting routine with weightlifting supplements. Purists may scoff at this suggestion. But the fact is that weightlifting supplements really work! Any effective body building routine must incorporate the following basic principles:

* Acquiring proper knowledge about weight training. Done incorrectly, it can have serious side effects.
* Maintaining proper and adequate nutrition levels. Hard workouts deplete energy levels quickly
* Getting sufficient rest. The muscles need sufficient resting time between workout sessions.

Many people find that even after taking all of these measures they are nowhere close to acquiring the kind of muscular body they desire. If you are training intelligently and getting the required rest, then the fault most likely lies with your nutrition level, or lack of it. Muscles need a high amount of energy to build. You have to ingest an excess amount of calories to help to pump up your muscles. That means that you have to supply your body with more nutrition than regular, full meals can offer.

It is essential for you to consume the following weightlifting supplements:
* Protein powder
* Creatine
* Glutamine
* Essential fatty/amino acids
* Multi-vitamins

You must also ensure that you take quality bodybuilding products otherwise you may end up disappointed. www.stacklabs.com has been in the business of supplying bodybuilding supplements for over six years. Our customers regularly vouch for our products. You can visit our website and order a wide variety of high quality and effective weightlifting supplements, which are available at some of the lowest prices around.

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