Archive | November, 2017

Building Muscle – How to Build Up Your Biceps In a Short Period of Time

Building muscle is hard work but it also depends on the genetic structure of the body. Some people seem to build muscle in no time, while others need month after month to see any positive result. Biceps are perhaps the most widely used judging tool in people’s hands to determine the progress of your work out. A few exercises are designed specifically for this muscle group and if we do these exercises systematically with concentration and dedication, you can surely have an eighteen-inch bicep within a very short period.

To get strong and big biceps, you need to lift heavy weights at low repetitions, anything from 2 to 8, depending on the exercise. The most effective form of arm training and build big biceps is pre exhausted training. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.

• USE STRAIGHT BAR: Use a straight weight bar with a light amount of weight on it and curl the bar to your chest. Hold the weight for about 1 second and then release the weight back down only half the speed that you brought it up. Take a 40 second break than repeat it 4 times.

• USE HORIZONTAL BAR: Grab a fixed horizontal bar with your palms facing you and leave 4-7 inches of space between them. Lift your self up until your chin is level or over the bar than bring your self down half the speed that you came up. Take a 40 second break and repeat this 4 times.

• USE DUMBBELL: Take a set of dumbbells with a decent amount of weight. Turn your hands so your thumbs are up. You bring the weights up just like you have done with the straight bar curls. Take a 40 second break and for 4 times!

Bicep curls using dumbbell can be performed, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support. Slowly lifts the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.

Biceps are one of the smaller muscles in your body so don’t over do them. Give them a lot of rest and that is how you build your biceps! The biceps should be worked out once every 4 to 5 days and no more.


• Warm up by using a light set of dumbbells.

• Control the weight at all times.

• Perform all repetitions (reps) s to failure. This means performing the exercise until you cannot lift anymore weight.

• Do not arch your back or swing the weight up.

• Do not lock out your arms at the bottom of the curl.

In order to get big biceps, you need to eat a lots of protein (meat, eggs and fish) rich food. Protein is what makes up your muscles, and you need a lot of it for building muscle. Eat as much protein as you can; your body needs to have an excess of calories each day before you can start to build muscle. Make sure to have a protein drink or a good meal after your biceps workout. Enough rest and good food is necessary for building muscles.

Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardiovascular workouts to 1-2 per week.

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Do Not Eat the Peels of Five Kinds of Food

Many people think that there are a lot of nutrients in the peels of fruits and vegetables, so they tend to eat the peels of any fruits and vegetables. However, they rarely realize that the peels of some kinds of fruits and vegetables contain some harmful substances, which will easily lead to diseases or food poisoning. As a result, we should avoid eating the peels of these fruits and vegetables.

First, potato peel

Potato peel contains “glycoalkaloids”, which, when accumulate to a certain amount in the body, will lead to food poisoning. Because this is a kind of chronic poisoning, so the symptoms are not very obvious. As a result, it is often neglected by people.

Second, sweet potato peel

Sweet potato peel contains a large number of alkaline, so eating too much of it may cause gastrointestinal discomfort. If there are some brown and dark brown spots on the sweet potato peel, it indicates that the sweet potato has been infected by “alternaria brassicicola”, which can produce “sweet potato ketone” and “sweet potato ketol”. When these two substances enter into the human body, they will damage the liver and cause poisoning. Mild poisoning may cause nausea, vomiting and diarrhea. But if it is serious, it might lead to high fever, headache, asthma, seizures, coma and even death.

Third, persimmon peel

When the persimmon is unripe, the tannic acid is mainly contained in the pulp of persimmon; while when the persimmon is ripe, the tannin acid is concentrated in the peel of persimmon. After the tannic acid enters into human body, under the effect of stomach acid, it will have chemical reaction with the protein in the foods, and produce the sediment–persimmon stone, which may lead to many kinds of diseases.

Fourth, ginkgo peel

The peel of ginkgo contains some toxic substances, such as “ginkgolic acid”, “hydrogenated ginkgolic acid”, “ginkgo alcohol”, and so on. When these substances enter into human body, they will damage the central nervous system and cause poisoning. In addition, it is also inappropriate to eat too much cooked ginkgo pulp at one time.

Fifth, water chestnut peel

Water chestnut usually grows in the paddy field, so its peel can accumulate a lot of harmful and toxic wastes and chemical substances. What’s more, the water chestnut peel also contains a large number of parasites. If you eat the water chestnut peel which has not been cleaned, it may cause disease and bring great harms to your body.

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Double Vision Improving Foods For Better Eyesight

There is ample evidence regarding the link between good nutrition and better eye health. This principle even applies to improving the vision condition double vision. Double vision is defined as an eye condition whereby an individual sees 2 images at the same time. While some of the causes of double vision include problems with the teamwork ability of the eyes, dry eyes, strabismus, diabetes, stroke and astigmatism, another cause of this eye problem includes nutritional deficiencies. An individual may not be eating the right kinds of foods or may be deficient in certain nutrients and minerals necessary for better vision health. Therefore, if you are concerned about improving your double vision from a nutritional point of view, and would like to know which specific foods you should eat to accomplish that goal, here is some information concerning this matter.

Increase Your Consumption of Fruits And Vegetables: In terms of your diet for double vision, Increase your consumption of dark green leafy vegetables such as spinach, kale, Collard greens, Brussels Sprouts and broccoli to name a few. While carrots are certainly good for the eyes due to the fact that they consists of beta- carotene, in order to improve your double vision, you should eat foods rich in Vitamin A and E.

Additionally, you can include foods with the vision nutrients Lutein and Zeaxanthin to improve your vision health. These nutrients are helpful in reducing this vision problem due to the fact that they improve the health of the macular; the part of the eyes responsible for visual acuity,(sharpness of eyesight).

Ensure That You Eat Healthy Omega 3 Rich Foods: In terms of foods for double vision, Include in your diet foods that are rich in omega – 3 fatty acids such as fish, salmon and albacore tuna to name a few. Not only are omega – 3 fatty acids vital in reducing the risks for age related vision diseases such as macular degeneration, but studies also indicate a nutritional benefit in reducing dry eyes; another cause of this eye problem.

Our Eyes Need Nutritional Sources Rich in Vitamin E and Zinc for Healthy Eyesight: Consume foods rich in Vitamin E such as Wheat Germ, walnuts and Pistachios. Eat foods rich in Zinc such as legumes which include kidney beans, garbanzo beans, green peas, and lentils to name a few.

Limit or significantly reduce your consumption of sugary foods and foods that are high in sodium as these foods aggravate the symptoms associated with this vision condition.

When it comes to nutrition eating the right foods in order to correct vision problems also applies to reducing the problem of double vision. By incorporating a variety of healthy vision health foods in your diet such as dark green leafy vegetables, fruits, omega 3 fatty acid rich foods and legumes, you are doing something beneficial in improving the symptoms associated with double vision.

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What Is The Right Bollywood Dance Workout Footwear For You?

Bollywood dance workouts are traditionally done without wearing any shoes. Dancing is mostly done on bare feet because it does not restrict the feet movements and makes performing the dance steps easier. Dancing barefoot is also very beneficial for the feet as it allows you to really work all the joints and muscle in the feet and ankles. Dancing with any shoes is usually difficult for many of us and therefore if you think that your feet and ankles are not strong enough, it is best to wear some type of footwear. Particularly as there is a lot of bouncing and jumping in some of the Bollywood dance routines, dancing without any shoes can be very punishing on your joints and knees.

Recommended Bollywood Dance Workout Footwear

The shoes and footwear that is best suited for Bollywood dance workouts should have good shock absorbers and protect your feet. When you perform the cardio dance steps and swivel and shimmy, you body will suffer a lot of shock in the knees and ankles, so proper shoes and socks is a must. Most of the Bollywood dance workout classes will allow you to participate in gym shoes and trainers as long they are solely used for Bollywood fitness training. The shoes are also required to have a non-marking sole as this will help prevent damage to the classroom dance floors. Thick socks are advised with your footwear, but avoid dancing just in socks on the wooden floors as this can cause injury through unwanted sliding.

Why Dance Shoes Work For Bollywood Workouts

If you are really motivated and want to practice Bollywood dance workouts frequently, you have to seriously consider getting some dance shoes, ballet slippers, jazz shoes or even dance sneakers sooner rather than later. This is because gym shoes simply do not allow you to move the various parts of your feet very much. Dancing shoes are solely designed to enable you to maneuver the joints in your toes, feet and ankles for optimum control, balance and strength when carrying out the dance workout moves. This allows for spinning and other dancing variations without excessive slipping and provides the much needed support and cushioning.

Bollywood inspired fitness workouts exude high energy and impact through its graceful yet electric dance movements. As you progress through its different and master the exercise program, your feet will become conditioned to the physical demands placed on it. This will make it easier for you to gradually ditch any footwear and workout barefoot in true Bollywood dance style!

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How To Tone Your Lower Chest Using 2 Simple Exercises

If you want to get a bigger chest one of the best ways to do so is by learning how to tone your lower chest as opposed to working on another portion of this muscle group. Although you may not have heard this tip before it is very effective in bringing out definition in the chest area.

The chest muscle group is divided in the following manner: top chest, middle and lower chest. Often times guys focus on either the middle or sometimes the upper chest to bring out definition and develop it to its potential.

The Bottom Heavy Myth

In weightlifting there is a myth that working on the lower chest will create a “bottom heavy pecs.” The belief is that as more muscle is developed in the lower chest gravity will eventually cause the pecs to hang lower. I do not agree entirely with this belief if you are working the chest area properly.

The Proper Way To Work The Chest

In order for the pecs to look their best they have to be exercised from each angle as mentioned earlier. Simply choose exercises that will target each area of the pecs. Because of the fear of getting bottom heavy pecs many guys will ignore the lower part of the pec area.

The Best Exercises For The Lower Chest

  • Dips: Perform dips using your body weight. As you lower your body keep your chin tucked in and touching your upper chest. This tweak will force the lower chest to become more involved.
  • Decline Bench Press: Use dumbbells or a barbell when performing this exercise. When bringing the weight down do not over stretch the muscle. For best results have the arms form a 90-degree angle at the lowest point.

Simply adding these two exercises will help you tone your lower chest. Include these exercises along with exercises that target the middle and upper chest and you will have great definition in your pecs.

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Important Facts About Steps Aerobics You Should Know

If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other aerobics workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you achieve all these goals, while adding an extra dimension to your exercise program. To start with step aerobics program, you can sign up for a step aerobics class, or you can purchase the stepper with the instructional videos learn to do it at home.

The advantages of step aerobics are:

1) It adds extra fun to your regular exercise routine

2) It is simple and easy to learn

3) The equipment is fairly cheap

4) It utilizes the large muscles of the lower legs which helps strengthen those muscles

5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other

How To Use Step Aerobics Equipment

You can buy a book or video or even join the local gymnasium to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.

Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.

The step aerobics exercise are usually choreographed to music just like other aerobics routines, but instead of exercising with side to side movements on the floor, you will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.

When you step on a steps aerobics platform there is no shock experienced by your joints.

Cost Of Step Aerobics Equipment

If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, you will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.

For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.

However, if you have a low budget, or you want to try out step aerobics without buying the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.

Precautions To Take During Step Aerobics

As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to make sure that you execute step aerobics exercise routines properly.

Some of the proper techniques of working out with step aerobics are:

1) Stepping up onto the platform using the entire soul of your foot

2) Being close to the step when stepping up

3) Alternate the legs used to step up and down

4) Perform no more than five consecutive step ups per leg

5) Do not allow your knee to lock

6) Step up to and down from the step softly

Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.

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High Intensity Dumbbell and Bodyweight Superset Workout

Assuming that you only have a pair of dumbbells, what exercises can you do for a full body work out?? You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I’ll present to you the workout:


Dumbbell Push up Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.


Dumbbell Front Squat – See Saw Press – this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.


Dumbbell Close-Grip Floor Press – lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.


Bodyweight Over Under Chin ups – take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.


Bodyweight Knuckle Push up – These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don’t hurt. Good for triceps and chest also.


Bodyweight Chin Up – perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.


Dumbbell Crunch – get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.


Bodyweight Burpees Plus – squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.


A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

  • Dumbbell Push Up Row, 3×10
  • Dumbbell Front Squat, 3×10
  • Rest 30 seconds

Rest 60 seconds

Superset #2:

  • Dumbbell Close Grip Floor Press, 3×10
  • Bodyweight Over Under Chin Ups, 3×5
  • Rest 30 seconds

Rest 60 seconds

Superset #3:

  • Bodyweight Knuckle Push Up, 3×5
  • Bodyweight Chin Up, 3×3
  • Rest 30 seconds

Rest 60 seconds

Superset #4:

  • Dumbbell Crunch, 3×10
  • Bodyweight Burpees Plus, 3×10
  • Rest 30 seconds

Move onto cardio or collapse

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The Importance of Periodization Training

It’s important to understand that the body has a very cool and effective ability to adapt to anything. At the same time, when it comes to increasing physical enhancement, our bodies need a change of stimulus; we have to alter patterns of movement and increase the amount of resistance placed upon the body. The body will only respond when it has a demand placed upon it that it has never dealt with before; this is referred to as the maximum overload principle.

Understanding How the Body Responds to Physical Stimuli

By alternating stimuli and forcing the body to work to adapt, we increase the number of muscle fibers that are broken down and we write new neurological patterns in the brain. This ultimately makes us stronger, faster, and more efficient. It will also increase proprioceptive awareness, help with weight loss, increase lean muscle, and enhance cognitive function.

Periodization Training – What You Need to Know

The key to achieving all this is periodization training. Periodization training is a type of program that has set goals which are divided into a series of cycles. A periodization training program can be set up differently for everyone; it’s only dictated by the individual’s personal goals. Again, the focus of each cycle is personalized to the client’s unique fitness goals or training goals. Any protocol can be altered according to the individual’s specific goals, but your body needs a chance to adapt to one before moving into another phase. It will typically take about 4-16 workouts for an athlete or fitness client to adapt to their workout plan, and this is the ideal point when exercises should be altered or changed.

Customize Your Periodization Training Program

Here are a few examples of how simple it is to alter or customize your training program in order to maximize the benefits: (your trainer can guide you in customizing your program effectively)

  • Increase or decrease the number of repetitions per set, or the number of sets of each exercise (depending on your goal)
  • Increase the amount of resistance
  • Shorten the rest period between sets, exercises or training sessions
  • Change the order of the exercises, or the types of exercises
  • Increase the speed at which you complete each exercise

Supporting Evidence: Periodization Training Gets Results

The most cited study conducted on the enhanced benefits of periodization training (as compared to non periodization training) was done at the Human Performance Laboratory at Ball State University. It shows that a periodized strength-training program can produce better results than a non-periodized program.

Don’t Expect Results from Repetition Alone

I cannot emphasize enough just how important periodization training is any to anyone looking to increase and improve their strength, speed, endurance, stability, or any other fitness goal they’ve set. Following the same program month after month will leave you stuck in the mud, expecting results that you are not going to get from sticking with the same routine repeatedly. Einstein said it best – his definition of insanity is doing the same thing over and over again and expecting different results. So, get on it! Start periodizing your routines, meeting your goals, and enjoying the results that you deserve to have.

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Boron Citrate Nutrition

Boron Citrate, the fifth chemical element, is also is a trace nutrients found primarily in fruits and vegetables Prunes, grapes and raisins, dates, apples, pears, grains and soybeans, almonds and other nuts, and unprocessed honey all contain boron.

Boron citrate, when taken in the recommended dosage of from 3 milligrams to 9 milligrams daily, has a variety of benefits.

Boron citrate, by activating Vitamin D and estrogen, helps prevent or alleviate the effects of osteoporosis in post-menopausal women

Boron, by increasing cognition, may prevent memory loss and be valuable in the treatment of Alzheimer’s disease. It has also been known to relieve the symptoms of arthritis.

Boron citrate is available in 3 milligram capsules and 3 milligram and 6 milligram tablets. Although safe when taken at the recommended doses, boron can, in amounts over 500 mg, cause side effects, including loss of appetite and digestive problems.

Acute boron toxicity produces nausea, diarrhea, and abdominal cramping.

Chronic toxicity also causes nausea diarrhea, poor appetite and weight loss.

Boron deficiency contributes to Vitamin D deficiency which can lead to brain wave alteration, arthritis and joint swelling. While boron deficiencies are relatively rare, you should consult your doctor, who can provide you with the appropriate information and support, if you think you are suffering either from a deficiency or overdose of boron.

And if you are thinking of including a Boron Citrate supplement in your nutritional regime, your doctor will work with you to find a vitamin and supplement regimen that is just right for you. Don’t make any changes until you consult with him or her. And, to prevent negative interactions, let your doctor know of any illnesses you have or have had, and all medications (including over the counter) that you are taking.

The comprehensive nutrient supplement Total Balance contains Boron Citrate, and over seventy other necessary nutrients. Total Balance, produced by the New Zealand company Xtend-life Natural Products, possesses a Certificate of Analysis guaranteeing its potency.

Xtend-life also maintains pharmaceutical GMP compliance, the world’s strictest manufacturing standards for dietary supplements, and use only standardized herbal extracts, containing the herb’s active ingredients, in their formulas.

Xtend Life has the best money back guarantee for nutrient supplements which is a full year with an entire refund with no questions asked.

Xtend-life offers timely delivery, reasonable shipping costs and a generous one-full-year, no questions asked money back guarantee

To avoid serious problems with your prescription medications, consult with your doctor before you begin to include this, or any new supplement or over-the-counter medication, in your diet.

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Does Muscle Milk Affect Penis Size?

So, does Muscle Milk affect penis size? Hahaha! I find the question laughable but since it gets asked so much on various forums, it must be a concern for a number of men out there.

First what is Muscle Milk? It is a popular muscle building protein supplement created by CytoSport, a company founded by the father and son team of Greg and Mike Pickett.

Like most protein drinks it is primarily made from whey protein, the protein found in milk. It also includes casein. This is the reason that it is said to be ‘evolutionary’.

Whey protein is absorbed into the blood stream relatively fast but also gets burned up just as fast and so much of the whey that one consumes after a workout will not actually be used in protein synthesis.

On the other hand, casein takes longer to get absorbed but also stays in the body much longer. This duality of having both quick absorption and slow release proteins improves the muscle building process since some form of protein will always be available-the whey during the first few hours and casein over the next several hours.

The reasoning is sound but whether this is what actually happens in practice is less clear. The three different studies I have seen all seem inconclusive. All I can say is that Muscle Milk is at least as good as any regular whey protein.

It derives its name ‘Muscle Milk’ from the effect that a human mother’s milk has on a baby i.e. nourishing and providing immunity.

In addition to the proteins it contains compounds like bovine colostrum which has important anabolic properties.

Colostrum is the milk produced by a human female 24-48hrs after birth. Bovine colostrum is from cows and is thought to have even more of these anabolic (growth) properties.

And now the all important question: Does Muscle Milk affect penis size?

As I noted earlier the question is laughable but on closer consideration maybe it is plausible. After all it contains anabolic properties that aid in muscle growth. Shouldn’t they aid in penis growth as well?

Unfortunately not. The muscle growth that results from taking Muscle Milk only happens when you engage in intense training. Intense training causes micro-tears to your muscle tissues.

The healing of these micro-tears aided by excess protein calories is what actually causes growth.

There are no micro-tears caused to the penis and therefore no increase in size. Also understand that the penis is mostly made up of cartilage and fibrous tissue.

Even if you somehow managed to subject it to the kind of intense training you do to your biceps and chest, it would not grow.

So again, let me be crystal clear. Muscle Milk does not affect penis size.

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