4 Tips On How To Get Ripped - Buliding Muscle Fast

As a personal trainer, I get asked this all the time. Everyone wants to learn how to get ripped right away!

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Well you can make it happen fast, but don't expect any overnight results. This type of muscle has to be earned through hard work.

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Ripped is about 13% body fat. Doctors will tell you that it is healthy to be between 14% and 20% body fat.

1) In order to get ripped my way, nutrition is important. Eating habit needs to be worked correctly, and a diet plan is crucial. Create yourself a program that incorporates a 2000-2500 calorie a day diet.

2) You have to workout 3 times a week, with cardio days every other day. Go ahead and take weekends off, but you can't miss any other days. This is all about discipline, your workouts need to be planned, not random and sporadic.

3) You need at least six hours of sleep each night, shoot for eight.
Try to keep your schedule consistent. Don't workout too much either, it is easy to injure your muscles when working them every day.

4) Supplements. A protein shake is necessary, other than that you should stay away from supplements. Multi-vitamins are healthy, but beyond that I would work out the all natural way.

These are just basic tips that every new builder needs to get started.

What next?

Next you need to set yourself a full workout plan that incorporates all of these tips. You need a complete diet, a complete workout schedule, and plenty of information on technique.

You can find answers to all of these questions for free online, but its all about the quality of the information your receiving.

If you are going to dedicate yourself to getting ripped, I highly suggest researching top fitness e-books that setup everything for you.

These e-books are like hiring a personal trainer to build you a full workout plan, which would cost at least 0 at a gym with many visits required.

Some of these e-books are scams so be worried, what you need to do is go with some of the e-books that have been around for years.

Once they've been around for awhile, you no people are buying them.

Check out the squidoo lens link below, the lens reviews three of the top e-books out their. See if any of them are right for you.

These e-books aren't necessary, but they do make getting ripped alot faster and easier. They are well worth the small investment.

4 Tips On How To Get Ripped - Buliding Muscle Fast

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Christmas Sales Muscle Pharm. Combat Powder Advanced Time Release Protein, Chocolate Milk, 4-Pound Tub 201

Dec 23, 2011 10:31:32

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Christmas Sales Muscle Pharm. Combat Powder Advanced Time Release Protein, Chocolate Milk, 4-Pound Tub Feature

• Serving Size - 1 scoop

Christmas Sales Muscle Pharm. Combat Powder Advanced Time Release Protein, Chocolate Milk, 4-Pound Tub Overview

A precision engineered matrix, COMBAT POWDER is the ultimate timed-release protein super-food! Each of the distinct protein sources found within COMBAT POWDER digest at varying rates -- because of this unique feature, amino acids not only flood into the bloodstream within minutes after consumption, but will also continuously be "trickle fed" to your muscles for up to 8 hours afterward! WHAT's In COMBAT POWDER?COMBAT'S Powerful Protein Sources:Whey Protein Isolate - Highest available yield of protein, gram for gram, of any whey protein source, WPI is fast absorbing into the muscle tissues, and has immune boosting properties to protect the body system during periods of intense training.Partially Hydrolyzed Whey Protein - Hydrolyzed whey is protein thats been broken down into fast-absorbing peptides. The fastest absorbing of all forms of whey, hydrolyzed whey hits the bloodstream first, providing a rapid infusion of muscle building amino acids.Micellar Casein - very slow-digesting, micellar casein has the capability of slowly infusing amino acids over several hours, protecting muscle tissue from breakdown over time. There is no substitute for the anti-catabolic effects of micellar casein.Whey Protein Concentrate - closer to the whole food sources than other whey proteins, concentrate contains real food subfractions such as alpha-lactoglobulins and lactoferrins, with specific immune boosting and muscle building properties.Egg Albumin - High bio-availability and well tolerated by most individuals, egg albumin has a high BCAA content and arginine. Egg albumin is a powerful contributor to hormone production and the muscle building process.Digestive Enzyme Blend:Digestive enzymes break down food along the digestive tract so that nutrients can be absorbed into the bloodstream. COMBAT contains 60mg of a Digestive Enzyme Blend to aid in the digestion and absorption of the key muscle-building proteins contained herein.

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Muscle Growth - Workouts to Grow Muscle Fast

Fast, healthy strong muscle growth is not a mirage. It's very much a possibility and many fitness enthusiasts like you are making it their reality. If you already go to the gym or have a trainer and work-out regime going, then there are very few modifications you will need to achieve fast muscle growth. In case you're a beginner; this article is still useful for you.

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Exercises for each Muscle:

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If you not training already then let me tell you about a few exercises and which muscles of your body the work on;

Chest:
Flat Bench Press
Incline Bench Press
Flat Bench Dumbbell Flyes
Incline Dumbbell Flyes

Back:
Deadlift
Lat Pulldown (or weighted pull ups)
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbbell Rows

Biceps:
Standing Barbell Curls
Preacher Curls (with dumbbells or barbells)
Seated/Standing Dumbbell Curls

Triceps:
Triceps Press Down
Dips
French Press

Legs:
Squats
Calve Raises

Shoulders:
Seated/Standing Military Press (with barbell or dumbbells)
Lateral Raises
Shrugs

Another important thing that you should know is that every time you work a certain set of muscles, there is also a secondary set that gets worked as well. For instance, every time you work your chest muscles or shoulder muscles, your triceps get a work out too. Similarly, every time you work your back muscles, your biceps get a workout. The main point here, then, is to create a balance. No muscle set should be overworked by consecutive work-outs, because then it will not get the required time to rest and consequently build-up the desired mass. The strategy to cope with this situation is to create 'splits\'. Splits enable you to exercise one set of muscles along with the secondary muscles, then give them a collective rest while working a totally different set of muscles along with their secondary partners.

A possible routine may be:
Monday: Chest/Triceps
Tuesday: rest
Wednesday: Biceps/Back
Thursday: rest
Friday: Shoulders/Legs
Saturday: rest
Sunday: rest

Of course you can vary this, but don't deviate from the basic theory. Also note that you should rest for 4 days and work out for 3 days. Resting more than you work out is critical to muscle growth.

Now for Faster Muscle Growth:

For faster muscle growth, the experts recommend the following:

1. Progressive Overload: this means that with every workout, you increase the size of the weights that you lift.

2. Lift Maximum: if you want to see fast muscle growth, lift to your maximum potential. Maximum potential means the greatest that you can lift without causing unusual or un-natural pain in your body. Be sure to have a trainer supervise you.

3. Exercise should be Short but Intense: keep your exercise routine short but intense. It should exhaust your full potential. For instance you should lift heavier weights, but reduce the number of reps.

4. Watch your Diet: diet is essential for healthy muscle growth. What you eat does indeed become a part of you. When going for fast muscle growth, ensure you take plenty of proteins. Taking a meal high in protein half an hour before the workout ensures that your body has a healthy supply of amino acids it can use to heal and build muscle from immediately once your work out is over.

5. Rest and Sleep: the breaks that you give between work-outs should increase as you increase the intensity of the work-outs. Similarly, you should increase your sleeping hours to maintain at least 8-10 a day. Otherwise your muscles won't have ample time to heal or grow, resulting in muscle damage.

The routine that you make for achieving faster muscle should overhaul your entire work-out regime. From what you eat to how much you sleep. It's not just about what happens in the gym, it\'s also equally about what happens before and after the gym.

Muscle Growth - Workouts to Grow Muscle Fast

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How to Lose Body Fat

How to lose body fat seems to be a question that many people make in their lifetime. The older you get, the easier it is to gain fat. It seems no one can avoid gaining weight when they get older. The metabolism changes and/or they become less active. They stop growing taller and start growing wider. Although, an answer exists.

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However, it is actually a good thing to ask the question "how to lose body fat?" You see that if you don't ask that question, then you're not realizing that there could be a problem when they're actually might be one. The vast majority of us gain fat gradually over our lifetime. It's always helpful to the monitor it somewhat closely.

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Losing body fat really doesn't have to be hard. Actually, most people already know how to lose it. You simply need to eat right and exercise. However, too many times people look at one specific area of their body and only exercise that part. This might help to build up those particular muscles but generally won't reduce as much fat as one would like.

The trick to losing fat is to make sure that some of your exercise three or four days a week includes aerobic activity. It definitely is possible to build muscle from lifting weights and still carry a fair amount of fat. True, muscle mass does help to reduce fat because it requires more energy to make it work.

However, if the food and fluids that you eat and drink amount to giving you more energy than what you expend daily, your body will most likely store some of that excess energy in fat. Every day your body uses energy to function whether it is simply moving from one place to another, taking a shower, brushing your hair, walking out to the car, or any one of the other many things you do daily.

Most people don't really continually watch what they eat every day. Therefore, since these people don't have heavy laboring jobs or activities, they will likely gain weight. So therefore, exercise should be one of those activities that you do daily or even better at three or four times a week. You don't want to do it just to reduce fat but also to keep your body healthy. For example, your heart loves aerobic activity.

So what you need to do is a few things in order to implement the answer to the question of "how to lose body fat?" Write down all the foods (and drinks) that you consume daily in a log. This will help to keep track of the energy that you consume. Analyzing this food and drink to understand how much energy you are consuming will help to know how much exercise and activity you need to implement.

Once you know your caloric intake, you'll then have to reduce some of the food that you eat. Use a table that shows the caloric value that your foods have. Most people interested in losing fat will probably reduce their diet by about 500 cal. You will have to find out what is best for you.
Then you need to grab another table to understand how much energy you need to expend weekly. I say weekly because when your exercise, you'll need to only exercise three or four times a week and not necessarily daily. Your muscles need to repair themselves. Therefore, look at a week's worth to make it easier. However, you'll then have to break it down into each day's worth.

Now, with this information you should have a good idea as to how much of an energy deficit you'll need to lose fat. As long as you have an energy deficit, you will gradually lose body fat. When you look at it, the process is rather simple.

One of the main problems people run into is being consistent. Consistency and being persistent will be the key to reaching your goal. Small steps are best. Losing weight fast could throw your body into a defensive mode so a few pounds a week will be good enough.

The answer to the question "how to lose body fat" really is not hard to understand. Staying motivated to continue the whole process likely will be the hardest. However, as long as you use more energy than you take in, you will be well on your way. Various important considerations need to be addressed in this process including eating the right foods, drinking plenty of water, consuming enough protein, and consulting with a doctor given your particular circumstances. However, with this information and a little motivation, your goal is not far from your reach.

How to Lose Body Fat

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Epstein Barr Treatment - 7 Common Mistakes People Make When Recovering From Epstein Barr Virus

There are 7 common mistakes that people make when treating the Epstein Barr virus that causes mononucleosis or glandular fever. These mistakes can slow your recovery and in some cases lead to secondary infections like strep throat, pneumonia, sinus infection or chronic fatigue syndrome. Let's have a look at each of these mistakes in more detail:

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Mistake 1 - Not resting your body

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The most common mistake people make is not resting when they are first diagnosed with the Epstein Barr virus. Mononucleosis symptoms can include fatigue, sore throat, swollen glands, muscle aches, headaches, nausea and sometimes fever. Despite these debilitating symptoms some people try and struggle on and keep going to work, school or college, running a household, rushing around after their family. There is no way you will make a fast and complete recovery from Epstein Barr if you don't stop and rest your body.

Mistake 2 - Not getting adequate sleep

Carrying on from this first mistake is the second mistake - not getting enough sleep. Your body specifically needs good quality sleep when recovering from Epstein Barr. When you are asleep your body produces a hormone called growth hormone, which is your body's repair hormone. Lack of sleep and going to bed too late (after about 11 p.m.) will result in your body making less growth hormone.

To ensure you are asleep by 11 p.m. and you get a good night's sleep, make sure you are not watching TV, playing computer, drinking caffeine, doing work or rushing around before bedtime. Get into a routine of relaxing before bed. Having a warm bath, reading quietly in bed, meditating, doing yoga or enjoying a chamomile tea are all good ideas you can try.

Mistake 3 - Lack of adequate water

Now the third mistake, and this is probably the most common mistake I see in my patients, is not drinking enough water to flush out the Epstein Barr virus and toxins from your body. Your aim should be to be drinking at least 8 glasses of fluid a day. Fluids can include pure water, herb teas, lemon in hot water, broths, soups and freshly squeezed vegetable juices. Your fluids should not include tea, coffee, soft drinks or alcohol which will just dehydrate you and make you feel worse.

In some people with mononucleosis, the throat can get really sore and inflamed which makes it hard to swallow. In these cases a hot lemon and honey tea can help soothe the throat and make drinking easier. Alternatively sucking on ice cubes can numb the pain and get the fluids into your body.

Mistake 4 - Eating the wrong foods

One of the cheapest and simplest ways to treat Epstein Barr is with good healthy foods. How well your immune system functions is directly linked to what you eat. If you eat all the wrong foods like sugar, white flour products, processed foods, alcohol, coffee and excess fats then there is no way you are going to make a good recovery from mononucleosis. Your body needs the right vitamins, minerals, enzymes, fibre and essential fats in order to boost your immune system, reduce fatigue and help your body cope with stress.

The best diet for Epstein Barr treatment is based around good quality protein foods like fish, organic chicken, tofu, whey protein, eggs, nuts, seeds and legumes. Every meal should have plenty of fresh fruit and vegetables - cover at least 80% of your plate with leafy greens, salads, vegetables and low carbohydrate fruits. Add to this some essential fats like fish oils, avocado, cold pressed olive oil or flaxseed oil, and you have a good balanced meal that will help you treat mononucleosis effectively.

Mistake 5 - Treating Epstein Barr virus with antibiotics

Antibiotics are of no use in treating Epstein Barr virus. Antibiotics are only effective against bacteria not viruses. In some cases using antibiotics to treat Epstein Barr can result in skin rashes, fungal overgrowth, digestive upsets and suppressed immunity.

Mistake 6 - Not taking the right supplements

One of the fastest ways to treat Epstein Barr is to add some supplements to your regime. I give all my mononucleosis patients vitamin A, C, E, zinc and selenium with great results. The B complex and magnesium are also beneficial to help repair the adrenal glands, improve energy levels and ensure a good night's sleep.

There are also some great herbs for the treatment of Epstein Barr. The best ones are Olive Leaf extract, echinacea, garlic and astragalus. The right amounts of nutrients and herbs for you will vary according to your age, the severity of your illness and how much food you're eating.

Mistake 7 - Resuming activities too early

Getting back into strenuous exercise or daily activities too early is a sure fire way to put you back at square one. Many people start to feel a little better, and rush back to their previous sport or work, only to find they get a relapse and start feeling awful again. The best advice I can give here is too take things slowly. Start off with some gentle walking and monitor how your body responds. Do an hour of housework or shopping and see how you feel. Perhaps go back to work or college for half a day and see how you cope. Build up slowly over a few weeks taking time to rest your body, eat well, take your supplements and drink plenty of water.

The Epstein Barr virus is a latent virus, so once you've had it, it can reappear if you overstress your body or do too much.

Epstein Barr Treatment - 7 Common Mistakes People Make When Recovering From Epstein Barr Virus

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Christmas Sales Muscle Meds Carnivor, Fruit Punch, 4-Pounds Feature

• Recycles aminos back into the anabolic muscle building pathways for increased nitrogen retention and improved muscle growth and performance
• 350% more concentrated in anabolic muscle building
• No fat or cholesterol

Christmas Sales Muscle Meds Carnivor, Fruit Punch, 4-Pounds Overview

Using new advanced extraction, clarification, hydrolysis and isolation technologies CARNIVOR’s Bioengineered Beef Protein Isolate delivers the muscle building power of beef with higher amino acid levels than all other protein sources used in supplements including: whey, soy, milk and egg. CARNIVOR Beef Protein Isolate is even 350% more concentrated in anabolic muscle building aminos than a prime sirloin steak! And it has no fat or cholesterol!

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Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Chocolate, 5 Pound

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Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Chocolate, 5 Pound Feature

• One 5-pound tub of chocolate-flavored whey protein
• Packed with whey protein isolates
• For maintaining and increasing lean muscle mass
• Instantized to mix easily with a spoon
• Each serving provides over 5 grams of BCAAs

Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Chocolate, 5 Pound Overview

Whey Protein Isolates are 90% pure protein by weight. They are the purest and most expensive form of whey protein that exists. That's why they are the first ingredients you read on the 100% Natural Whey Gold Standard label. By using Whey Protein Isolates as the primary source, we're able to pack 24 grams of the purest, muscle-building protein per serving, with a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. What's more, 100% Natural Whey Gold Standard contains no artificial flavors, colors, or sweeteners. There's no question this is the standard by which other whey proteins are measured.

Christmas Sales Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Chocolate, 5 Pound Specifications

	GOLD STANDARD NATURAL 100% WHEY, Natural Chocolate

Nutrition Information

Gold Standard Natural 100% Whey At a Glance: Natural version of the world's best-selling whey protein No artificial flavors or sweeteners Higher pure protein percentage Fast-acting Hydrowhey peptides Provides whey protein microfractions Over 4 grams of glutamine and precursors Instantized to mix with a spoon     Grams of BCAAs: 5.5 Milligrams of enzyme blend: 25

By using whey protein isolates as the primary protein source in Gold Standard Natural 100% Whey, Optimum Nutrition is able to pack 24 grams of the purest muscle-building protein per serving, and a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. Gold Standard Natural 100% Whey is also free of artificial flavors and sweeteners. There's no question that this is the standard by which other whey proteins are measured.

Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.

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What's in the Box
Optimum Nutrition Gold Standard Natural 100% Whey, Natural Chocolate, 5 pounds.

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Dieting Tips

It can be difficult to diet so I've written the following tips to help you successfully lose weight and for it to stay off. I hope you find the following article informative and helpful.

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I would strongly recommend drinking plenty of water or other calorie-free drinks. Water will not only keep you hydrated but will also keep your hunger at bay and flush toxins out of your body which will help weight loss and your skin.

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Before you rush into eating consider whether you're really hungry as you may be craving something rather than hungry or you may even be thirsty.

You do need to consider what you should take away from your diet but you also need to consider what you should add to your diet. You may need to eat more fruit and vegetables or more fibre.

You don't need to stop eating your favourite foods but just eat in moderation and smaller portions.

When you sit down and relax (which is often in the evening) is when we normally pick and snack. Consider what you're eating and whether you're really hungry. If you still want something to eat have a healthy option.

If you fancy some fatty foods why not walk to the shops instead of driving or having something in the cupboards.

You're better having several small meals throughout the day rather than one large one. This will keep you full and your metabolism going but you also don't feel the need to snack.

Eat an item of protein in every meal to help muscle growth.

Dieting Tips

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Christmas Sales Jillian Michaels Pure Protein, Natural Whey Protein, Triple chocolate Shake, 14 Ounce Tub Feature

• Helps you maintain a strong, healthy body and support lean muscle
• Packed with 15 grams of protein, 3 grams of fiber and only 100 calories
• Each nutritious serving provides a low fat, great-tasting triple chocolate treat
• Helps fuel your body and promote overall health

Christmas Sales Jillian Michaels Pure Protein, Natural Whey Protein, Triple chocolate Shake, 14 Ounce Tub Overview

Jillian Michaels Natural Whey Protein is a superior protein source, providing all of the essential amino acids needed for energy, vitality and strength.

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Jillian Michaels Pure Protein, Natural Whey Protein, Triple chocolate Shake, 14 Ounce Tub

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Christmas Sales Jillian Michaels Pure Protein, Natural Whey Protein, Triple chocolate Shake, 14 Ounce Tub Feature

• Helps you maintain a strong, healthy body and support lean muscle
• Packed with 15 grams of protein, 3 grams of fiber and only 100 calories
• Each nutritious serving provides a low fat, great-tasting triple chocolate treat
• Helps fuel your body and promote overall health

Christmas Sales Jillian Michaels Pure Protein, Natural Whey Protein, Triple chocolate Shake, 14 Ounce Tub Overview

Jillian Michaels Natural Whey Protein is a superior protein source, providing all of the essential amino acids needed for energy, vitality and strength.

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