Gain 2 Inches to Your Arms in 12 Weeks it`s amazing

All men admire well-developed arms, whether their egos allow them to admit it or not. Women love feeling the power in their partner’s strong arms. And children feel safe when held by a father with strong arms. Let’s face it, we love our strong, muscular arms!

Arms are not that difficult to build, yet there are many frustrated trainees out there that can’t seem to get it right. It seems that no matter what they try, they can’t get those arms to budge the tape measure. If you belong to this frustrated multitude, fret no longer. Once you understand the concepts behind building a great pair of arms, and have the right tools, it’s only a matter of time before wearing a tight polo shirt puts a smile on your face.

I am going to share my best arm training routine with you. You may be surprised to learn how simple it is, but it’s not unusual for even advanced trainees to put two or more inches on their arms with this powerful program. Sound interesting? Read on…

The Basics of Arm Training

Training the arms can be broken primarily into triceps training, followed by biceps training. We’ll start with the triceps. That’s because the triceps are the larger of the two muscle groups. Finding someone with great development in the triceps muscle group is more difficult than finding someone with great biceps. Why?

Well for one thing, it takes focused concentration and near-perfect form to build truly powerful and massive triceps. And let's be honest, many people neglect their triceps in favor of the more "glamorous" biceps. And that's a big mistake. You see, the three muscles that make up your triceps compose a whopping two-thirds of the bulk of your upper arm. So if you really want to build impressive "guns," your best bet is to take your triceps training very seriously.

Now before I unveil my routine, let’s look at the “big picture.” My entire workout schedule looks like this:

Workout frequency: 2 on, 1 off, 1 on, 1 off

This means I workout two days in a row, followed by one day of rest. Then, I workout another day, followed by another day off. Then I repeat this sequence. I never train with weights more than two days in a row because I find that I build muscle faster if I allow one day in between in order to provide enough time to recuperate. On the day off, I will hit the cardio exercises to stimulate circulation, which in turn speeds up recuperation and growth. By the way, if you're not making steady gains with your current program, try adding a few extra rest days each week. You may actually gain more by training less!

Okay, Here's how my typical workout schedule looks:

Day 1: Chest/Shoulders/Triceps

Day 2: Back/Biceps/Abs

Day 3: Rest Day

Day 4: Quads/Hamstrings/Calves

Day 5: Rest Day   Walk into any busy gym across America and you'll find dozens of bodybuilding trainees fervently performing their arm bodybuilding workouts in order to further develop the arm muscles. There they are, pumping out set after set of barbell curls. Why does it seem that in bodybuilding the arms are the most desirable muscle group to develop? It could be because a set of well-developed, muscular arms is arguably the most visible sign that you are strong and fit. It tells the world that you work out. And since you can’t go out and buy a great set of arms, it also tells people that you’ve worked hard to get those arms. There’s a lot of personal satisfaction in that.

lease note that by training the triceps with these exercises, you effectively hit the triceps from three different angles. In the first exercise, the triceps pushdown, your upper arm points down, parallel to the line of your torso. In the second exercise, close grip bench presses, your upper arm is at a ninety-degree angle to your torso. In the last exercise, overhead triceps extension, your upper arm is once again parallel to the line of your torso, except that this time, it is 180 degrees opposite the angle formed by the first exercise.

On to Biceps…

Because the biceps are a small muscle group relative to other muscles of the torso, I prefer to train them immediately following my back routine. The back training will not only warm the biceps up, but will also “pre-fatigue” them, making it easier for you to drive them into the “growth threshold.”

Biceps Exercises:

• As you curl, turn your wrists (supinate) inward. Look at your right hand. Make a fist. Now turn that fist clockwise. That’s supination. Ass for the left hand, you turn it counter-clockwise to supinate. Supinating makes for a harder contraction on your biceps!

• Work through the full range of motion. Never sacrifice range of motion to use heavier weights.

• Lower the weight slowly (eccentric phase) to keep stress on the biceps.

Exercise #1: Concentration Curls

No, this isn't a typo. I've found that starting my biceps routine with a one-arm-at-a-time isolation exercise really helps me stimulate this muscle because this strict movement forces the biceps to work with little assistance from any other muscle group.

• After warming up, perform 3 sets of 10 repetitions.

• On the last set, drop the weight and do another 5 reps without rest.

Tips: Place your elbow against the inside of the corresponding thigh. Keep your arm against your thigh throughout the movement. Curl the weight towards your shoulder in an arcing motion and squeeze at the top of the movement. Supinate your wrist to get a fuller contraction.

Avoid: Cheating or swinging throughout the movement or not working throughout the entire range of motion (especially the lower half).

Exercise 2: EZ-Bar Biceps Curl

• Perform 3 sets of 10 repetitions.

• On the last set, drop the weight and do another 5 reps without rest.

Tips: Use a grip that's wide enough so that your hands are on the outsides of your thighs. Bend slightly forward at the waist. Curl the weight in an arcing motion while keeping your elbows fixed to your sides.

Avoid: Stopping the movement at the top or bottom of the exercise. Keep a steady motion.

Exercise 3: Preacher Curls

Because this exercise restricts movement of the upper arm at the bottom of the exercise, it's a great "thickening" movement for the lower biceps. Use this exercise in lieu of barbell curls, alternating every other workout. (In other words, barbell curls or preacher curls, but not both in the same workout.

• Perform 3 sets of 10 repetitions.

• On the last set, drop the weight and perform another 4 reps without rest.

Tips: Keep your armpits against the pad and focus on pulling with your biceps and not your deltoid or back muscles.

Avoid: Rocking excessively or leaning forward during the movement. Also, don't hyperextend your elbows at the bottom of the exercise; stop just short of locking out. Lower slowly! To do otherwise is to risk a severe injury.

Exercise 4: Hammer Curls

Many body builders mistakenly overlook this exercise. "Hammers" really help to build the thickness of the biceps muscle group and top of the forearm by working the brachialis and brachio-radialus muscles.

• Perform 3 sets of 10 repetitions.

• On the last set, drop the weight and perform another 4 reps without rest.

Tips: Perform in an alternate fashion while keeping the face of the dumbbell forward (upwards) at all times. Raise and lower slowly, using constant tension.

Avoid: Swaying or rocking during this movement. So there it is! Rip this article out take it with you to the gym next time you're training arms! I'm confident that you will start seeing nice gains in your arm development! Leave the “spaghetti arms” at home once and for all.

This arm workout is guaranteed to pump you up and make your arms explode with growth. If it doesn't sound like much, then it's because it truly isn't! By now you might be thinking, “Great Lee, you’ve told us the program, but why does it work?” Here’s why it works:

Over the years, I have observed that the number one problem facing trainees with a seeming inability to develop their arms is over-training. Too much stimulation can be just as bad as too little. This particular arm workout is just the right amount. Try it and you'll see. Follow this program along with my quality nutrition and supplementation program and you'll be well on your way to building thick and powerful arms!

Fats And Weight Loss In journey OF Bodybuilding

Are fats the reason why people in America are getting fat? Are fats bad for your bodybuilding endeavors? Arguably the most discussed fitness topic when it comes to dieting and weight loss is the intake of fats.

Anytime the word "fats" is mentioned, people automatically think that they are bad for you and must be avoided at all times in order to achieve weight loss and increase your levels of fitness. These people are only partially correct and that is the main reason why I wrote this article about fats. And for us who practice bodybuilding, as you will soon find out, if you eliminate all fats from your diet you will not be able to gain muscle nor lose fat efficiently!

With this being said, let me start by discussing some of the common myths about fats as well as explain the different types of fats.

5 Myths about Fats Debunked!

1: All Fats Are Bad For You
Many people think that no matter what types of fat you eat, they will cause you to gain weight and increase the chances of having health problems. The truth is that not all fats are bad for you and some fats have numerous health benefits such as helping you to decrease body fat, build lean muscle mass, and have higher energy levels.

2: If You Eat Fat, You Will Gain Fat

This has been the stereotype given to fats for many years now. People always seem to look at nutrition labels and will stay away from anything that has a high fat content. The truth is that if you eat the right fats, you will find yourself losing weight and decreasing body fat very rapidly if you are following the right type of diet. Fats like fish oils, flaxseed oil, and extra virgin olive oil have properties that will allow you to increase your energy levels, gain muscle and lose body fat much more efficiently. In addition, they also provide health benefits such as the lowering of cholesterol, the protection against heart disease and the increase of insulin sensitivity.

3: Eating Fats Will Increase the Risk of Heart Disease and Diabetes

This is without a doubt true if you are eating the wrong kinds of fats. Saturated fats will cause you to gain weight and increase the risk of having health problems such as heart disease and diabetes in the future. So will transfats (which are partially hydrogenated oils which are man made) which are the worst kinds of fats for you because your body cannot even process them correctly. But other fats, like I already discussed, actually increase the chances of living a healthier life.
4: All Fats Are the Same

As I have mentioned briefly in the above statements, not all fats are created equal. People often stereotype fats as the "bad guy" in nutrition and thus are robbing themselves of several health benefits. I used to be a victim of believing this myth, something that held back my bodybuilding gains considerably, until I discovered the truth about fats.

5: In Order to Decrease Body Fat You Must Stay Away From Fats

This is arguable the biggest mistake made by people who are attempting to lose weight other than the fact that they think that less food is better. I have heard a countless number of times how people say they will not eat this food or will not eat at all as there are too many grams of fat in a particular food. They may be right if the fats they are talking about are saturated. However, as long as the fats you consume are the right ones, such as mono and poly-unsaturated fats, you will experience many benefits that can enable you to live a healthier lifestyle.

Note: This is not to say that you don't have to watch the amounts you eat. Just like with any nutrient, if you overeat it, you will gain fat since any time that you take in much more calories than you burn, then fat is stored.



Different Types of Fats

As I mentioned above, not all fats are the same. This is a mistake that people often make when they hear the word fats. I used to think the same way until I realized that there are different kinds of fats. The main fats that we must be concerned with when either decreasing body fat or attempting to increase lean muscle mass are listed below:

: Saturated Fats

This type of fat is indeed the reason why many stereotype fats as being bad! These fats are mostly found in animal meats and they do not yield the best health benefits as they are connected to a host of diseases. These fats can cause high triglyceride levels and are not as healthy as other fats. Some saturated fats are needed for hormonal production and should not be cut out completely from your diet.

How to Obtain These Fats:
These are mainly found in chicken, eggs, steak, or pork chops. Having 1 or 2 whole eggs a day will provide you with all of the saturated fats that your body needs.

2: Monounsaturated Fats

These are the good fats that have a positive effect on your body. They help to keep cholesterol and blood pressure down. They are much better than saturated fats as they are not linked to any diseases. Overall it is a good fat to consume and can help with muscle recovery after a work out.

How to Obtain These Fats:

They come from virgin oil, canola oil, and peanut oil.

3: Polyunsaturated Fats

These fats are also good for you and do not have an effect on cholesterol levels. Polyunsaturated fats are high in omega-3 fatty acids which cannot be produced naturally by the body. They instead are essential and must be taken by the body through diet or supplementation. They help your body prevent fat storage and speed up muscle recovery. Also, polystaurated fats have Omega 6 in them. This is another essential fatty acid which is good for muscle recovery and a good anti-inflammatory for after a work out.

How to Obtain These Fats:

These fats are found in fish oils, flaxseed oils, vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil. Taking Omega-3 fatty acids either through an oil, pill, or as a salad dressing are typically ways in which this fatty acid can be consumed. Omega-6 is found in eggs, poultry, margarines, and vegetable oils so there is no real need to take it as a supplement unless you do not consume those foods regularly.

Other things on nutrition labels to look out for when you are interested in decreasing body fat and weight loss are trans fatty acids. This particular fat is often left unmentioned and I feel there is a need to let others understand exactly what it is and how it affects our bodies.

Trans fatty acids are produced by the partial hydrogenation (addition of hydrogen atoms) of vegetable oils and help foods have a longer shelf life. These fats also allow foods to taste better. If trans fatty acids are consumed regularly, they can increase the risk of raising your LDL (bad) cholesterol levels and even lowering your HDL (good) cholesterol levels. In addition, these fats can wreck havoc on your insulin sensitivity and may also cause one to have hardened arteries and other health problems with their hearts.

How to Obtain These Fats:
Some foods that contain trans fatty acids are margarine, cookies, snack foods, fried foods, and pastries.

Conclusion:

So now you know that in order to achieve successful weight loss, increase your levels of fitness as well as bodybuilding results, you need to increase you intake of good fats which are mono and polyunsaturated fat sources. Take 2-3 Tablespoons of these oils per day and watch your bodybuilding gains soar!

7Foods That You Thought Were Good for Weight Loss But in Real life Are Not

It baffles me how people can be so misled by a nutrition label or see the words “0 Fat” and the food item immediately migrates from the shelf to their shopping cart thinking that it will aid with their weight loss goals. These are some of the deceptive tricks companies use that have caused you to suck at losing weight for so long.

This is the reason why I decided to expose 7 foods that you thought were healthy and could aid you with weight loss, but in reality, they have been a road block that has prevented you from reaching fat loss success.
Here are the 7 weight loss blocking foods:

•  Cereal

I am so sorry to be the one and burst the bubble, but cereal is deceiving too many people. While there are several types of cereals and nutritional values for each, the majority of them are fairly high in sugars and sodium.
· Canned Foods

While this may be a surprise to many, canned foods are deceptive and should be avoided if possible. The reason for this is because in order to preserve the quality and taste of the food item, they are loaded with sodium, sugars, trans fats and saturated fats. All of these items will prevent weight loss.

•  Processed Foods

Foods that are processed (like boxed meals) tend to contain bad fats (saturated fats) and contain little nutritional value. It is best to stay away from these foods as there are alternative choices that can be used. A great alternative to processed food is to purchase anything that is all natural if possible. They tend to be lower in sodium and saturated fats.

•  Pasteurized Milk

Pasteurized milk should be avoided due to the fact that when milk is pasteurized, it tends to destroy some of milk’s important nutrients like iodine for example. Therefore, to get the most benefits from milk, I recommend that you get the raw milk instead.

•  Fruit Juices & Sodas

Although fruit juices may taste great and help quench your thirst, most are loaded high fructose corn syrup (HFCS). This ingredient is also used as a sweetener and is practically half fructose and half glucose. Unfortunately, it wreaks havoc with your insulin levels as it hits your blood stream very quickly. As a result, the high insulin coupled with the high concentration of simple carbs in the blood leads to fat storage.

•  Frozen Meals

Anytime you go to the grocery store and head towards the frozen food section aisle, you will find a few common denominators. Most of them are high in sodium and fats. The reason for this is to make sure the quality and taste of the food do not diminish. Sodium and trans fatty acids help to preserve the food and should be instead substituted for an all natural source of the same food.

•  Bread

While I recommend eating bread as a part of adding variety to your diet, consuming it in excess can be dangerous! In addition, some breads are high in corn syrup and trans fatty acids. Thus, if you choose to eat some breads, make sure that they are all natural and limit your consumption to 2-3 slices at a time.

Nutrition Is of Ulmost Importance for Weight Loss

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet. Foods are made up of 6 classes of nutrients. These nutrients are macronutrients (protein, carbohydrates, fats), micronutrients (vitamins and minerals) and water. If you neglect to have the right combination of these 6 items, it will be very difficult to live a healthy lifestyle and achieve your weight loss goals!

If you have read any of my articles, you will see how I place such a big emphasis on the 3 macronutrients as they are the backbone to achieving your weight loss or fitness goals! With that being said, I will give you a brief description of the 6 classes of nutrients and explain why they are essential to live a healthy lifestyle.

1.Protein

2.Carbohydrates

3.Fats

4.Vitamins

5.Minerals

6.Water

Good Nutrition Provides The Building Blocks of Muscle

When you eat foods that contain protein, they are broken down in the body as amino acids. These amino acids are then used to build and repair any muscle tissue. This is great for those who are physically active or exercise regularly. This means you will be able to recover at a faster rate than if you were not to consume protein. Every tissue in your body is made up of protein and it is important to consume enough through your diet in order to replenish it. Protein is also needed to help your immune and nervous system.
GoodNutritionProvidesEnergy

The analogy I think of when discussing nutrition and our bodies is that of a race car. You need to put fuel in it every so often, change the oil and get new tires in order to maintain optimal performance. If you fail to do these things, eventually your body will break down and be worthless. However, if the right steps are taken, you will be well on your way to living a healthy lifestyle and reaping the benefits that come with this.

Foods such as carbohydrates give you energy to function properly throughout your day. In fact, muscle glycogen is an important element to helping you maintain your energy levels throughout your day. When carbs are ingested your pancreas releases a hormone called insulin. Insulin helps to store the carbs as glycogen inside the muscles or store them as fat. It is important to have glycogen (stored carbohydrates) in your body before working out so that you have the energy to get through your workouts. Better workouts enable you to achieve better fat loss results and more muscle gains.




Good Nutrition and Fats:

One of the most common dieting myths is that fats will make you fat. First and foremost, without fats you will not be able to survive. They are one of the three macronutrients. Stored fats are our main source of energy, believe it or not.

Fats yield 9 calories per gram. They also help to keep our body warm during cold weather. Fats lubricate joints which in terms, keeps your muscles loose and mobile for better workouts. Fats are also a dwelling spot for fat-soluble vitamins such as A, D, E, and K. These vitamins are stored in our body’s fat and can become toxic if too much is taken.

The common misconception I see is that most people do not know the difference between saturated fats, polyunsaturated and monounsaturated fats.
Vitamins and Minerals:

Vitamins and minerals are important nutrients our bodies need in order to not only function properly but also allow chemical reactions to occur at a faster rate. They are needed in order to turn the 3 macronutrients into energy and tissues.

B-complex vitamins, for instance, provide a great health benefit as they help to further break down carbohydrates, which in turn will give you energy. While you do obtain vitamins and minerals from certain foods you eat, they usually are not enough to maintain a healthy lifestyle and weight loss goals!

The best way to consume Multiple Vitamins and Minerals are from sports nutrition paks such as the ones produced by Vitamin Shoppe, Prolab Nutrition, or Universal.
Don’t Forget Your Water:

One of the main problems I see with people who are unhealthy or overweight is that they do not drink enough water on a daily basis. Instead, they substitute it for sodas and other drinks that are high in sugar. Water composes about 65% of the human body. It is needed in order for our bodies to survive. Water is just as important as eating a healthy diet. It can also act as a detox and cleanse your body.

While exercising, water acts as a cooling agent and helps prevent any overheating. I suggest drinking your body weight x .66 to get the amount of ounces to drink on a daily basis. For example, if you weight 200 lbs., you would want to drink (200 x .66) = 132 ounces of water.

http://bodybuilding.about.com/od/nutritionbasics/a/why-nutrition-is-important_2.htm