The most important foods- feeds for your health

The most important thing that you absolutely must do is look at your diet program. If you don't provide the raw materials that your body needs to rebuild up this lean muscle mass tissue, you won't be seeing results. It's really that simple.

You can't build something out of nothing, so diet must be there. So which foods are going to be most optimal for reaching your muscle building goals? Let's give you a brief run-down of the best foods for muscle gain.

Steak

When building muscle, steak is a terrific protein source to eat. Choose grass fed varieties for a healthier nutritional profile and you'll get high quality protein, healthy fats, as well as iron, which is required to sustain your energy level.

Salmon

Another good source of protein is salmon. Salmon is going to provide the amino acids your muscles need along with the essential fatty acids that will foster a leaner body composition and overall health. You should be aiming to eat salmon at least twice, if not more often, each week.

Cottage Cheese

The final protein source that's a must-have muscle building food is cottage cheese. Cottage cheese is a form of protein known as casein, which digests much more slowly in the body. For this reason, it's a great option to have before you turn in to bed for the evening. By eating this, you ensure your body gets a steady flow of nutrients.

Dry Oats

And on the carb side of things, you can't go wrong with dry oats. When building muscle, since you do have higher calorie requirements, avoid cooking the oats as they'll take up too much space in the stomach, making it difficult to get in enough calories. Instead, serve them raw like cold cereal or consider mixing them in with your protein shakes.

Bagels

And another good carb source that is classified as one of the best foods for muscle gain is the bagel. Bagels are more calorie dense than bread and make for the perfect post-workout food choices. Eat these to immediately boost your calorie intake by 300-350 calories.

Nuts and Nut Butter

And finally, make sure you get your healthy fats in. Nuts and nut butter are perfect for this and will provide a small dose of fiber as well. Almonds, pecans pistachios, walnuts, and natural peanut butter are all terrific sources of healthy fats.

So keep these best foods for muscle gain in mind. If they aren't part of your diet, start making them a part of it today.

Guide and advises to begging in bodybuilding

  When you starting bodybuilding you should put goal or map to get your target faster this importante advise in bodybuilding and try to play well and there are many advises when you start playing bodybuilding this in 8 steps :

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a "warrior" high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your body weight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

Thanks to everybody reading that.                              Here

GH or HGH one of strongest supplements

 The most important things in bodybuilding world and the fast things to gain more power and muscles and also taking care of him .

Contain : GH will give you a 8.8% increase in muscle mass and a 14.4% loss of fat - without dieting or exercise!

This is the old bait and switch. Technically, they are not lying when they quote Dr. Rudman's number.With GH Injections, Dr. Rudman did see a 8.8% increase in muscle mass and a 14.4% loss of fat. The problem is, they are not selling GH Injections! These companies do not provide any evidence that their pill, powder or spray will have the same results as GH Injections. So, they bait you with all the positives of GH injections and then switch you to their untested supplement.

Claim: Our spray/ pill/ powder contains real GH

This statement is at best a tremendous exaggeration and at worst a complete lie. There are a couple of reasons why companies who claim to have a significant amount of HGH in their products are not being truthful. First, GH is a prescription drug. If you put significant amounts of HGH in a dietary supplement it is no longer a supplement - it is a drug. As a drug it must meet FDA approval and only sold with prescription. So, the phrase GH dietary supplement is an oxymoron. If a product has a significant amount of HGH, it is a drug.

If you remember from our GH definitions page, GH is a delicate and complex 191 amino acid hormone. This brings up the second problem with the above claim - you can not take GH orally. So, even if a company wanted to break the law and sell GH as a pill/spray or powder - it would not work because the GH would break down before it ever reaches the bloodstream.

Finally, you have a financial problem with the above claim. Give Eli Lilly a call and see how much 200 micrograms (the amount a 40 year old secretes each day) of recombinant GH cost. You will quickly find out that the math just doesn't work. How can they sell a 1 month supply for $100 when the raw material would cost over $1,000 a month?

There is a case when the above claim can be true - but very exaggerated. The FDA has determined that if there is less than 2001 nanograms (ng) of the HGH drug present in a supplement - it is NOT considered a drug. The theory is that in such small trace amounts, the drug has no impact so it is not classified as a drug. Let's look at what a nanogram is...1,000 nanograms (ng) = 1 microgram (µg)

1,000,000 micrograms = 1 gram

So, even a product that had the highest legal amount of GH would only have 2 micrograms. Dr. Rudman gave his patients 49,500 microgram - three times a week! What this means is that technically and legally you could make the claim that your product contains real GH. The problem is, that claim is pure marketing hype. It is not a significant source of GH.

We defined homeopathic medicine back on the definitions page. As you recall, the homeopathic approach works by using miniscule amounts of a substance. So, some homeopathic GH remedies could contain up to 2000 ng of real GH. In honest homeopathic products the goal is not to replace your GH with the GH in the bottle (this would be impossible). The theory is that even the smallest amount of GH can stimulate your own body to produce more GH. This stimulation theory may be valid and we will discuss it more on our GH enhancer article.

Claim: Our product is FDA approved ...

There are no FDA Approved Dietary Supplements. The simple truth is that the FDA does not approve or disapprove of Dietary Supplements. The Dietary Supplements Health and Education Act (DSHEA) of 1994 says that Dietary Supplements do not need FDA approval. This is why there are so many supplements on the market - there is no approval process. The best advice is buyer beware.

Are there any GH supplements worth taking?

Luckily, yes. I know this article has been pretty depressing so far, but if you search through all the misinformation out there, sometimes you find the needle in the haystack.

Research indicates that the best way to elevate GH levels is to stimulate the body to produce more GH.Rather than introduce more GH into the body, you can stimulate your own pituitary gland to produce more GH. Remember that studies have shown that an old pituitary gland has the same capacity to produce GH as a young pituitary gland. If we can find a way to stimulate our pituitary gland we will have the best of all worlds. You are not introducing a foreign GH, so you eliminate the side effects. Also, our body is very good at self regulating - it will not produce an excessive amount of GH which could be harmful. In effect, you body knows best what the correct dosage of GH is to release for your body.

This line of GH supplements are called GH enhancers.

Drum roll please, let's move on to GH Enhancers that work -

For more visit here ...

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!