Why You Should Tan

Oh, what a tan can do.

A good tan can make anyone look great. But it can also play some tricks with your eyes, and add a few pounds of mass to your appearance. Not to mention that it really brings out the muscle definition, and makes you look much more ripped. So even if you don't have 6% body fat and a good amount of muscle, and tan can make you like nice and cut. 

The best type of tan that you should get of course is a natural tan. One that you get just by laying out underneath the sun on a sunny day. If you haven't tanned much, or ever, then just lay out for about 15 minutes on each side. Don't overdo it, or you'll get burned, and that's no fun at all.

The second option, which is less favorable, is going to a tanning salon and using a tanning booth. This is less favorable because it exposes you to far too high of an intensity of UV rays in a short period of time. But you can use a tanning booth if it is winter time, or there is no sun. Other wise grab a towel and head outside.

The last option is self tanning. This is great if you don't want to take any chances, especially with tanning booths, and to still have that tanned, ripped look. Just go to a store, large retailers or a cosmetic store will have the self tanning spray. Or you can find something online. Then just pick out a shade that fits your skin, and enjoy the look.

There you go, why you should tan. Now what are you waiting for?

Dedication is Everything.

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Don't Jog, Sprint!

Get Running!
Link to original

Contrary to popular belief, running for 5 miles a day is not going to help you lose that much fat. Running long distance helps increase lung capacity and endurance. Which are both very beneficial, and you should run long distances occasionally. Or you can do it another way, more on this at a later date. But for now, here's a few reasons why you sprint, not jog. 

It Builds Fast Twitch


The body has two types of muscles, fast twitch and slow twitch. Fast twitch provides a large burst of energy for a short period of time. Slow twitch provides a steady flow of energy for a long period of time. Here we are trying to train fast twitch muscles and burn fat. Here is a brief summary of a workout.

Time: 30 minutes
Intensity: 85%
What to do: Run as fast as you can for 60 seconds. Take a 60 second break. Continue doing this for the 30 minute period. If you are just starting, do not push yourself too hard. Get used to it first.

You Get To Keep Muscle


Running for very long periods of time and distances can have a counter affect if you are on a muscle building routine. After running for 30 minutes, your body starts to go into a state where it actually begins to tear down the muscle. Need less to say, this is bad. So instead of running for a few miles. Do some sprints.

Burn More Fat, Longer:


The harder you work your body, in a short period of time, the more fat you will burn, and for longer. This happens because you shock your body into a state where it must burn fat to make up for the energy lost during the intense workout.

So get up, get out, and remember, don't jog, sprint!

Dedication is Everything.

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Build Biceps To Die For

Build Biceps To Die For

Biceps are the top show muscle, so naturally, you want them to be big and powerful. But how do you build biceps to die for? Well, pull ups are good, but doing 1000 of them isn't going to build much muscle. You'll just build endurance, which is just as important, but not your goal. Here's some exercises to throw into your routine to shock your biceps into packing on some real muscle. 

Preacher Curls:
These are highly effective, and really help build your peak up. Choose your desired dumbbell weight. Or you can use a EZ Curl Bar, and plates. Sit at a preacher curl bench. Keep your back straight. Lift the weight upward, exhaling at the same time. Slowly lower the weight, and inhale.

Good place to start:
3 sets of 5RM

Bicep Curls:
These are just good to have in your workout. Choose desired dumbbell weight, or EZ Curl bar. Stand up straight with the weight by your side, or rested in front if you are using an EZ Curl Bar. Lift the weight up and exhale. Slowly lower the weight back down, inhale.

Good place to start:
3 sets of 5RM

Hammer Curls:
These are also great for helping build up those biceps. Choose desired weight. Hold the dumbbells as if you were holding a hammer. Lower the weights down and exhale. Slowly raise them back up, and inhale.

Good place to start:
2 sets of 5RM

Bicep Row:
This is a less known exercise, but none-the-less, very effective. Choose desired dumbbell weight. Slightly kneel. Lean forward a little bit. Hold the dumbbell with an underhand grip (palm facing up toward ceiling). Pull back as if you were doing a row. Breath.

Good place to start:
2 sets of 5RM

There you have it. Build biceps to die for. With this workout, you'll have them in no time.

Dedication is Everything.

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15 Negative Calorie Foods

Now don't these look awesome?

Negative calories, what's that? Well, just in case you are wondering, negative calories refers to a food that burns more calories than it provides. Which for many people, is a good thing. Since you burn some calories, this can help lead to more weight loss. But if you are building muscle, then it can hurt you, since you need to make sure you get a surplus of calories. Anyway, here is a list of 15 negative calorie foods to help you lose those pounds. 

-Celery
-Oranges
-Strawberries
-Tangerines
-Grapefruit
-Carrots
-Apricots
-Lettuce
-Tomatoes
-Cucumbers
-Watermelons
-Cauliflower
-Apples
-Hot Chili Peppers
-Zucchini

Celery is probably the most popular one in there, but many of the other ones, not so much.

Just snack on these when ever those cravings set in, and you'll be slim in no time!

Please Note: negative calories is a somewhat controversial subject, and one hundred percent evidence that they actually burn more calories than they provide has not been established. But there is heavy evidence that says they do. Best advice is to just eat them anyway, since they are all healthy fruits and vegetables.

Dedication is Everything.

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How To Workout While You Are Sick

Achoo!

Fall and winter are fast approaching, which means the cold and flu season is about to begin yet again. This can pose as a problem. First of all, because it means you will probably get sick. Which is no fun at all, and drags you down for days or weeks on end. Quite the damper on your life. Secondly, it means that you can't workout! Because almost any doctor will tell you to take it easy, rest, and refrain from any physical activity. But that's where this article comes in. Here's how to workout while you are sick.

Step One:


Make sure that you get enough fluids. This means water, juices, and tea. Not soda, coffee, or milkshakes. Keep them healthy. What the fluids do is flush the virus out of your system faster, and help increase your bodies reaction to fighting it off. That way you can be working out at full capacity in no time!

Step Two:


Rest, but not too much. Just make sure that you get enough quality sleep, and that in general, you take it easy. That way when it comes to working out, you can go harder.

Step Three:


Alright, how to workout while you are sick. First, the warm up. You don't want to burn yourself out before you even get started. Just do something light. Maybe some drills, a very light 5 minute run on the treadmill, or a quick jump rope session.

After you do that, do some light stretching. You don't want to pull any muscles or ligaments. Stretching is good for your general health anyway.

Step Four:

Now, you can get started with your routine. But, since you've got the sniffles, we're going to change it up a tad. As far as sets and reps go, those can stay the same. Or if you want, you can take some off. But the weight and intensity is what we are going to change.

First, how much weight to change. Instead of lifting at 70%, 80%, or 85%, today, you're just going to lift at 45%. This way you can still work your muscles, and not risk getting yourself sicker. You're not trying to build muscle today, just maintain it.

Now, if you are on a weight loss routine. All you're going to do is cut the time and intensity in half. If you normally run for 30 minutes at 7 mph. Then today, you will run for 15 minutes at 3.5 mph. Again, you still get a workout, just not a hard one. Although, unlike muscle, you still might burn some fat.

There you have it. How to workout while you are sick. Just take your time and stay with it.

Dedication is Everything.

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It's Honey Crisp Season Again!

Ah! It's finally that time of year again when the honey crisp apples are becoming ripe, and starting to hit the farmers markets and the stores. I look forward to this all year, and really wish that honey crisps were around all year. But it makes more suspense this way I suppose, so they taste even better. If you haven't had a honey crisp apple before then you need to right now. They are fabulous and you will be hooked, guaranteed.

Here are some nice, tantalizing pictures of some honey crisps for you. Enjoy!

Delicious!

I'll stop before your stomach starts growling too much, and let you go ahead and get some honey crisps. This is a very healthy, and delicious snack to have on hand when it's in season. So stock up!

Dedication is Everything.

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Explode The Size Of Your Triceps Fast

Now we're talkin'.

Explode the size of your triceps fast. Having big arms is sought after by a lot of people. Most people train their biceps to help achieve that T-shirt busting look. But just biceps won't get you that. It will give you out of proportion arms, and you don't want that. It looks weird. In order to get those arms, you need to focus on your triceps, which make up 2/3 of your arms size and mass. After you're done with this, you're going to need to buy a bigger size T-shirt for those guns. 

Here's the workout:

Kickbacks

Perform 3 sets of your 5 RM. Grab an EZ curl bar. Choose your desired weight. Lie down on a flat bench, holding the bar in your hands, lower it below your head. Now raise it up so your arms are straight. Hold for a second, don't lock your joint. Slowly lower back down.

Tricep Dips

Perform 3 sets of 10 RM. These are similar to dips, except they focus on just your triceps. Position two benches parallel to each other, roughly your legs width apart. Put your feet on one bench, and then your hands on the other. Lower yourself to the ground. Hold for a second. Slowly raise back up. If doing your body weight is too easy, then place a short barbell in your lap with some weight on it.

Diamond Push Ups

Perform 3 sets of max reps. Get into a standard push up position. Make your thumb and index finger into an L shape. Now make the shape of a diamond, or triangle, underneath your face. Lower yourself down. Hold for a second. Slowly raise yourself back up.

Tricep Pulldowns

Perform 3 sets of 5 RM. Position the pulley at the highest setting on a cable machine. Attach a bar, tricep rope, or a V-bar. Select desired weight. Pulldown the weight and fully extend your arms. Slowly lower the weight. Do not lower it all the way though. 

There you go, a killer workout to help explode the size of your triceps fast. Don't forget a new T-shirt.

Dedication is Everything.

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Have You Been Running?

A nice sunset run.
Link to original

I think it's time maybe we do a check up, and see how everyone is doing on their workout plans. Running is a very crucial part of getting fit. It helps increase endurance, speed, and strengthen your core. If you want to get lean, and have a good amount of muscle, then you should be doing High Intensity Interval Training. If you want to get lean, but not have as much muscle, then running very long distances is better for you. 

So, how much running have you been doing lately? Just leave a comment, and also feel free to tell us what else you're doing.

Dedication is Everything.

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Build A Massive Chest Fast

Build a chest like this.
Link to original photo.

Every man wants a massive chest, and fast. Why? First, a large chest demands respect, and you will definitely get it. Second, it just looks good, whether you have your shirt on or not. Third, women are naturally attracted to big, strong chests. I think that's a good enough reason. But how does one get a chest like this? Read on for the workout.

First things first, make sure that you are getting proper nutrition with your workouts, and ample rest time before working the same muscle again. Now, here's how you build a massive chest fast.

Bench Press:
-Perform 3 sets of 5 reps. Be sure to maintain good form and breath properly

Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Hold the dumbbells level with your chest, push them upward and squeeze them at the top momentarily. Then take a few seconds to lower them back down.

Incline Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Set the bench to your desired incline, between 30 and 45 degrees. Hold the weights level with your chest, and push them upward and squeeze at the top. Take a few seconds to lower. This exercise will help you build a more developed chest.

Pec Fly's:
-Perform 3 sets of 5 reps. Choose your desired dumbbell weight. Lye down on the bench and hold the dumbbells in each hand, so your arms are spread out and level with your chest. So your body forms a T shape. Then raise the dumbbells up, and meet them at the top. Take a few seconds to lower. This helps build inner chest.

Push Ups:
-Perform 2 sets of as many as you can. Push ups are a very under rated exercise, as most people do the bench press instead. But the push up can help you build a good amount of muscle, and it increases your muscular endurance. Not to mention helps cut and tone your muscles.

Do this workout 3 times a week, and within 6 weeks or so you should see some very nice results.

There you have it, how to build a massive chest fast.

Dedication is Everything.

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The Race Across America

Some fabulous scenery along the way as well.
Link to original photo

Just to honor the Furnace Creek 508 post, here is a little something about the Race Across America. Which is an even longer, and harder event than Furnace Creek. I am going to highlight what the race is, how long it is, and where it goes. 

First, what is the Race Across America? Well, it is an ultra endurance, transcontinental road biking marathon. It is one of the longest bike races in the world. The race is every year in mid june. It started way back in 1982. The Race Across America is probably harder than the Tour De France. Since it is 30% longer, it has no stages, and is non stop with no rest days. Once you get on the bike, the only reason you get off is to use the bathroom, eat, or fall to the ground because there is no way you can pedal anymore. It's that long.

OK. Well how long is it? The Race Across America is more than 3,000 miles, from the west to east coast of the United States. This race is only for the best of the best, and then some. Here is an excellent quote from the RAAM website," Truly, RAAM is larger than life. A breeding ground for champions, a testing ground for elite riders, and a shining example of the strength of human spirit". Those are some very inspiring words right there. Kinda makes you want to get on the road right now and start training doesn't it?


So where does this race go? First, it starts in the west coast. In Oceanside, CA at the Oceanside Pier. As I said earlier, it is more than 3,000 miles long. It passes through 14 states, with widely varying terrains, everything from the mountains of Colorado, the plains of Kansas, and the rolling hills of West Virginia. The race ends in Annapolis, MD at the City Dock. Where you officially pass one of the hardest races there is. 


So you think you're ready for this challenge? Actually, the majority of the racers are just average people. So head on over to the website, get registered, pay the entrance fees, and get training!


Dedication is Everything.


Resources:
RAAM website 

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The Furnace Creek 508

What a fabulous view!
Link to photographer

This is a follow up from the last post, the Badwater Ultra Marathon. In which I said I would give more info about the Furnace Creek 508. So here it is. 

This is a very aptly named ultra marathon road bike race event. Since it takes place in Southern California, crosses through the Mojave Desert, and Death Valley, hence the name Furnace Creek. Now the 508 simply comes from the fact that it is 508 miles long. This is no easy race, and it is one of the major qualifiers to be able to compete in the Race Across America. Which is even harder than Furnace Creek.

During the Furnace Creek you have to endure the blistering heat of Death Valley and the Mojave. It takes place every year during the first or second week of October. You had better get training.

This event is backed by the phrase, "The Toughest 48 Hours In A Sport". I would have to agree.

Dedication is Everything.

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Badwater Ultra Marathon

Badwater Sunset
Link to original photo

The event is well described as "the worlds toughest foot race", but I would have to say that it is one of the hardest events in the world. Just being able to step up to the starting line takes immense training and preparation. This event is not for the faint hearted, and can be very dangerous.

First, a little bit of background. The Badwater Ultra Marathon is a 135 mile, yes 135, long marathon that takes place in Death Valley, California. The event occurs annually in mid July, during the hottest and most intense time of the year. When temperatures can reach in excess of 120 degrees fahrenheit, easy. Originally, the event was 157 miles long. It started at Badwater, with an elevation of -282 ft, and would end, 157 miles away, at the summit of Mt. Whitney, with an elevation of 14,505 ft. Therefore, racers had to be able to exert full physical effort to finish the race. Imagine the dedication it would take to win this race.

But after some requirements implemented by the U.S Forest Service, the race was shortened to 135 miles long. Which is still a very, very long distance, especially under the conditions. Even for the most elite ultra marathon runners in the world, this event is still very hard to finish. But you can't just walk up to the starting line, this is an invitation only event, and the people that want to compete is more than the spots available for competition. No one has died during this race, yet.

If you can somehow manage to get into this race, and complete it. Plus, complete the Furnace Creek 508 (more on this in a later post) bicycle race in the same year, then you get the Death Valley Cup. Very prestigious, since it would remind you how you got it.

So the next time your in gym class, or at practice, and your complaining about having to run a mile. Then just think about this, and be glad that you're not doing it.

Dedication is Everything.

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Why You Should Road Bike

Some Rights Reserved by everywhereATonce
Link to photographer

Just in case you don't know what it is. Road biking is biking long distances, usually 30 miles, and up to a few hundred, maybe thousands. All of this is done on a road bike, which is a specially designed bike used solely for riding on roads and pavement. These bikes are much more sleek and narrow than most bikes. But due to the advanced designing that goes into these bikes to provide them with maximum efficiency, they aren't cheap. You could get a decent one for the high hundreds, all the way up to 15,000 dollars for the very top of the line. Just don't buy a cheap one.

It's a great exercise


Biking is a very good exercise, especially road. It helps build up your stamina greatly, since you have to use your muscles for such a long period of time.

You get to travel


Everybody wants to travel, but in todays economy, it's just not feasible for most people to take a round trip. But with road biking, you can explore all of the trails around where you live. Find a lot of great scenic spots, and picnic there. If your willing to go the distance, literally, then you could bike for hundreds of miles, and do some real road biking.

Advancing Society


Motorized transportation is in a tight spot. All of the car companies are being criticized and forced to make better, more environmentally friendly cars. Like the Honda Prius and the Chevy Volt. But another thing many people are doing these days, especially in bigger cities, is they are biking to work. Most bus systems will allow you carry your bike on the bus. The majority of larger cities also have vast systems of paved and packed dirt trails, which you could use. Biking also saves money, since you do not need to buy gas as often.

It's Just Plain Awesome


Ever since the wheel was invented, people have biked. Why? Because it is a whole lot of fun! You can go out into the back country and explore the trails. Or you can stay in the city and explore places you didn't know existed. Either way, you're gonna be going back, again and again.

Those are just a few main reasons why you should road bike, but there are more. If you think of any, then feel free to leave a comment.

Dedication is Everything.

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IMPORTANT

We would just like to let everyone know that we are currently updating our site, and we will be changing the design and layout. This should not take an exorbitant amount of time. Also, any companies that may be viewing this site, whether it be for review or reference, we will be up and running at full speed as soon as possible. Thank you for your cooperation and patience.

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Updates

Hello! We just wanted to let you know that we have updated a few things on our blog lately to help make your experience better. First, we updated the forum, and are currently in the process of adding a new design to it. This should take just another day or two. Secondly, we have added a contact page to the blog. So if you have any questions, comments, tips, suggestions, or would like to do a guest post. More on this later. Then just fill out the form and submit. Also, just so you know, this is not a free form, and it would be greatly appreciated if you would give a small donation to help keep things up and running. Thank you very much, this is greatly appreciated.

Keep dedicated!

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Curl Till You Hurl

Copyright All Rights Reserved CaptureTheMoment
Link to photo and photographer

That's right. Grab some dumbbells, and start pumping until that dinner comes back up. Really? No! I don't mean it literally. What I mean is to do a lot of reps with moderate weight. This will really help you feel the burn. Here's how to do it.

1.) Pick a Weight, Any Weight.


Just make sure that you can do around 30 to 40 reps with this weight, for 3 to 4 sets. Just use your best judgement, it's not easy to get it right the first time.

2.) Warm Up


Always make sure that you warm up before you do any exercise. If you don't, it can cause torn tendons and muscles. I would suggest NOT stretching before you do your first set. Even though I'm sure your used to stretching thoroughly before a workout, I am too, just try not to. Because some new research has shown that stretching before you workout, especially before running, can cause you to pull muscles, tear muscles, or something more severe.

3.) The Workout


Now that you're loose, we can get started with the workout. First, a heads up, this workout is going to hurt, pretty bad. It will cause a lot of lactic acid build up, therefore causing some serious burning. But that's why it's called curl till you hurl, or until your arms catch on fire. Either one.

Pick up your weights, hold one in each hand, and lower by your sides. Raise completely up, and lower back down. Perform each repetition slowly, calmly, and with near perfect form. Do 30 to 40 reps, depending on how long you can last, or more reps if needed. Do this for 3, 4, or more sets if necessary. After a short while, you will start to feel it.

4.) Stretch


OK, now you can stretch those arms. This will help ease some of the pain, and will help fully work the muscles. Giving you a complete workout, and giving you better results. A good thing to do is hold the weights in each hand, and let them rest in the down position, so your arms are fully extended. This will give you a great stretch.

There you have it, curl till you hurl.
Have fun!

Keep dedicated!

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How to Bench Press the Right Way

Copyright All Rights Reserved j_pang
Link to picture and author

The bench press is probably the best known exercise there is. Any one who has just started working out, this is the one they will probably do first. But they also are probably not doing it right. Lets take a look at how to do it the right way. So you can see gains.

1.) Plant It

When you are lying on the bench, make sure that your feet are firmly planted on the floor. Do not put your feet up on the bench, this will drastically decrease your lifting ability. It will also increase your chances of injury. Ouch.

2.) Vice Grip

Grab onto that bar and grip like there is no tomorrow. The firmer grip you have on the bar, the more strength that it can give you. Therefore upping your bench.

3.) Arch

This is something that you MUST do to avoid injury while benching. When you are lying down on the bench, keep a slight curve in your upper back. About enough so you could fit your arm through it.

4.) Breath!

This is just plain obvious. You have to breath when ever you are lifting weights, or running, or doing anything. But especially when lifting. Because if you hold your breath, then it can cause dangerous spikes in blood pressure, which can lead to a burst blood vessel, and ultimately, death. Breath out on the positive portion of the rep, and in on the negative.

5.) Use a Spotter

Another obvious one. Never bench alone, it is very dangerous, especially if you are lifting like a man, heavy. It can cause serious injury or death. But, here is what to do if you are in a situation where there is no spotter available, and you cannot put the rep back up. It is called "the roll of shame". Simply lower the weight to your chest, lean forward and up slightly, and roll the barbell down your abs until it is completely off you. Warning: This WILL hurt! But please, don't make it so you need to use that.

OK. There you go, how to bench press the right way. Now make sure that you follow these tips. Hmm?

Keep dedicated!   

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Keep Going With It (and contest info)!

Source:
http://blogs.nyu.edu/blogs/gc69/stdin/2008/11/

Keeping with your workout for the first few weeks is not easy, but once you get past those few weeks, it's a breeze. Because by then it has become a habit to go to the gym regularly. I like to call these first few weeks of a new workout program, initiation. This is where the people that are truly determined to be fit, surpass the ones who are just doing to go with the crowd, or to look cool. As I have said before, you must do it for yourself. Nothing else. 

Do you think I was just able to put this blog together, and then it would design and type itself? No, I don't think so. I had to put in a lot of hard work, effort, and DEDICATION! I spend all of my free time working on this blog, and marketing it every single way I can. To help get the word out about it, so everyone can be fit. It would be great if you pass the word on. Such as a Tweet, a post on Facebook, Stumble, or a Digg. All of this would be wonderful. Because, with your help, this can be the main resource when it comes to fitness and nutrition. That would be absolutely amazing.

I have also been considering creating a contest, to see who can genuinely market the website the best, and help create the most awareness for it. If you are interested, and would like me to seriously consider it, then leave a comment. Also, if you have ideas for a good prize, leave a comment for that too! If enough people agree, then I will write up some stuff for it.

Help us become the number one resource on the web!

Keep dedicated!

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Gain Muscle Mass Fast

Copyright All Rights Reserved By jsmith2482
Link to picture and photographer

Everybody wants to achieve that lean, muscular look. Like the picture above. You know it. But, it is not easy to achieve, as it takes a lot of hard work and dedication. Here are some tips to gain muscle mass fast.

1.) Protein

Besides water, protein is one of the most abundant substances in your body. So obviously, you need it. Not only to survive, but also to build muscle. Whey protein is the best choice as far as supplements go. It is absorbed by your body the fastest, and will repair the muscles the fastest. But you should try and get most of your protein from foods. As this provides you with the most natural form of protein. Eat lean meats like chicken, lean red meats, and fish. Also eat nuts, as these are high in protein as well.

2.) Chillax

Muscles don't grow in the gym. They grow when you are resting. So that is why in order for your muscles to grow, you must simply chillax. Take it easy on your off days, enjoy life. Maybe go to the movies, or a water park, wash that dirty car of yours, anything, just rest. Make sure you allow 48 hours of rest between working one muscle group.

3.) Stretch It Out

Stretching is very important, no matter what sport you play, or how active you are. You must stretch to maintain flexibility, and to help your muscles grow. A good thing to do, is when you are holding the weight, let the weight fully stretch the target muscle, when you are in the down position of the rep. I.e.: when you are at the beginning of a bicep curl. This will break down the muscle fully, to help with maximum muscle growth and repair. Plus you'll be as flexible as a bendy straw.

4.) Push the Limits

In order to build muscle, you must apply enough stress to your muscle to create the need for them to adjust, and grow. This is called progressive overload. So for each muscle group you are working, perform 3 sets. Within these sets perform 5 or 10 reps, each with your RM, or Rep Max. So if you choose 5 reps, then lift a weight heavy enough, so that you can only complete 5 reps with proper form. Just make sure you don't hurt yourself. 

Those 4 tips right there should help you gain muscle mass fast. Just follow them and you will see results in no time at all. 

Thank you for reading!

Keep dedicated!

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How To Not Be Sore After A Workout

How to not be sore after a workout.

We've all had those days. Where we go to the gym, put in a real good workout. Then we take our protein supplement. Go to bed and the next morning you're so sore you can hardly get out of bed. If this has happened to you, then you should read this article.

Icing


No, I'm not talking about the kind on a cake. I'm talking about going into your bathroom, filling the tub with cold water, and sitting in it for about ten minutes. But there is some controversy about this method. Some people say that it has absolutely no effect on your muscles and how they repair. Then some people, would swear by it and say that it truly makes a difference. I believe it does.

How To Do It:
-Fill your bathtub up so it has enough water to cover the area you want to not be sore.
-Now set a timer for 10 to 15 minutes, don't go to long in it. We're not trying to freeze ourselves.
-Then sit in it, obviously.
-Here you have a choice. When you get out, you can A) just dry off. OR B) you can drain the bathtub really quick, fill it with hot water, and then sit in that. Though this works better if you have two bathtubs. If you do, then you can switch between each one every few minutes. Some believe that this is more effective.

Stretch


This is a commonly overlooked method to not be sore. Also it will help you maintain flexibility. Before each workout you should warm up good, and stretch very thoroughly. After each exercise (set) you do, stretch the muscle group you worked. Then after your workout, cool down and do another thorough stretch session. This will help a lot.

Drink Water


Make sure that you drink a lot of water. At least 10 glasses a day. This will help keep toxins out and remove some lactic acid from your body. Lactic acid is what accounts for the soreness.

There you are, just follow those simple steps on how to not be sore after a workout, and you will feel much better. And you won't be stiff as a log either.

Keep dedicated!

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How To Dominate In Track/Cross Country

Copyright All Rights Reserved by Tim Gaunthttp://www.flickr.com/photos/timgaunt/3517548607/sizes/l/in/photostream/

Personally, I think that track and cross are some of the hardest sports that there are. It takes a LOT of physical endurance, strength, and determination to run. But it also takes a lot of mental strength to win. Because you must train yourself to be able to withstand anything that is thrown at you. This guide will show you how, whether its a 100 or a 5K, to dominate it track or cross country.

Practice For Perfection


"Practice makes perfect." This saying has been around for a long time, and for a good reason too. It's true. It doesn't matter what sport you play. The more you know about what your doing, the more of an upper hand you will have, and there fore, the better you will be. So level up to the line, assume the position, and run like there is no tomorrow!

Go Hard, and Give It Your All


Harder, better, faster, stronger. That right there is your workout plan. Harder: Get on the track and push your self to the limits during practice. Better: Focus on using good form while running, this will maximize efficiency, and help you run farther and faster. Faster: Practice at 80% to 90%, make each and every workout you do even harder than the last, this way your body will keep on perfecting itself. Stronger: Make sure you throw in a good weight lifting plan as well. Be sure to focus on core strength, to help improve power, coordination, and balance. Lift for strength and endurance, not for size. You don't see the Hulk running track do you?

Never Give Up


I don't care if you are 5 inches or 50 feet from the finish line. Never give up! Because if you do then you will never be great and a winner. Anything worth achieving in life takes hard work and a lot of dedication. Track is no different. So live to win, and win to live!

Thank you for reading how to dominate in track/cross country.

Keep dedicated!

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How To Lose Weight Fast

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How to lose weight fast. This seems to be a somewhat popular topic. Ok, so maybe it's tremendously popular topic that a lot of people will search for at some point in time. But being over weight is also a tremendously popular topic, which is not a good thing at all.

Did you know that about 60% of the United States is obese? Yes, mind blowing I know. But it's alright, that's what this article, and this blog, is for. To help get that number down to, oh I don't know, 0%? But unfortunately, that number is just not too probable, although it is possible. With one heck of a lot of dedication! But enough with the scary facts, let's get to the good stuff.

Step 1: Clean the Cupboards


WARNING: The following proposed actions may result in, but is not limited to; a broken heart, a puddle of tears on the floor, and you being bed ridden for weeks.

BENEFITS: The following are the proposed benefits of the preceding, but are not limited to; you realizing that you are better off without your chips, cakes, and chocolate bars., you getting out of bed, a new found motivation to lose weight, you going to the gym, you working out, you following this blog, you achieving your goal, and finally, you living a happy, healthy, and prosperous life.

Hmm, I think the Pros out weight the Cons, a trillion to none. So obviously, the end justifies the means. Now what is the task?

The task is you going to get a trash bag, heading into your kitchen, opening your cupboard, taking a deep breath, and removing all "junk" from said cupboards. Now this is going to take some effort, maybe get a friend to help you do it. Because you might freeze up and not be able to move toward the cupboards. But it's all worth it in the end.

Oh, you think that's how you lose weight fast? Just throw away some food, and then your done. No, we're just getting warmed up.

Step 2: Shopping Spree


Now that you have gotten rid of all of your junk food, it's that time of week again. Grocery shopping time. You know how it goes, you walk into the store, list in hand. The list only has 53 things on it, but some how you end up walking out with 145. How did that happen? You even had a list!

It simply happened because of all of those bright colored packages of chips, candy, pop, and everything else was just too much to resist! But this huge problem can be solved with one simple solution. DON'T SHOP. But before you panic, just let me explain. What I mean by this, is don't do your own shopping. Because if you do, then you can spend whatever you want, and therefore you can get whatever you want as well. So instead try this...

Have a trustworthy person (close friend, relative, etc.) do your shopping for you. You just make up the list of what you want. Make sure you don't include any junk on it, just the good stuff. Then you give the person doing your shopping the budget, and then they buy just the stuff you want. Because it's not for them, they have no reason, or urges, to buy anything else.

Step 3: Get up!


Nothing is going to happen if you clean out your cupboards, and then just return to the couch, and continue watching TV. You have to run, bike, swim, lift, and everything else to get where you want to. Because nothing worth getting comes easy.

So as long as you follow those steps, coupled with a good workout program, and a good nutrition plan. Then losing weight fast will be a breeze.

There you have it, how to lose weight fast.

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Keep with it!

Come you can do it! Just make sure you keep with the program. The first few weeks are always the hardest to keep dedicated to, but you can make it. Just make sure that you are following a set schedule, whether or not you have finished creating a routine. Or you can use one off of here. Don't slack on working out, or on you nutrition plan. If you need some help sticking to your program, then look at the How To Stay Dedicated To Your Workout post for some guidance.

So keep dedicated, and everything will pay off in the end! Keep checking back for more routines and nutrition plans.

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Sunset Running

Taken by Joshjanssen

Wow. That is an amazing picture. If a view like that won't inspire you to run, nothing will.

Sunset running is probably the best time of day to run, for several reasons. First of all, it's not gonna be hot as heck outside. The sun's going down, so it's just going to be warm. Which makes it easier to run, because your not wiping sweat off your brow every ten seconds. You know what I mean. Second, the view. Just the felling it gives you to run into a sunset. The horizon is in front of you, and you just run towards it. Even though you will never reach it, you keep going. Also this thought takes your mind off of the actual running, and puts it on your goal, reaching the horizon. Plus the plethora of colors that is created during the sunset is just aw-inspiring. 

So if the feeling you get from sunset running isn't enough to get you off that couch, then nothing is going to. 

One word. Dedication.

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The Ultimate Fitness and Nutrition Guide Forum

The Ultimate Fitness and Nutrition Guide forum is now up! In my never ending quest to help you become a better you, I decided to add a forum to the site. So you can get advice, or your questions answered from fellow fitness enthusiasts. Feel free to look around and tell me what you think. I would really appreciate your comments. Thank you for visiting, and come back soon!

Keep dedicated.

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How To Stay Dedicated To Your Workout

Have you ever had that sudden motivation to jump off the couch and run down to the gym and workout? No. Hmm. Well if you haven't had that, surely you have started a workout program. Then a week or two later, you start to slack and eventually quit. Next thing you know your back on the couch.


But don't worry, you're not alone. This happens to almost every person at one point or another. Whether it's your first try, or your hundredth. Losing motivation to a workout happens all the time. This article is here to show you how to not let it happen.

Step 1: Get A Workout Partner.

Studies have shown that people who workout with someone else are more likely to go through with their workout program, and therefore see results.

Step 2: Join A Gym.

This gives you access to all the equipment that you need to workout. That way you can't find any excuses. Like the dumbbells are buried somewhere in your bedroom? Also, since you're paying, you will want to get your money's worth.

Step 3: Make A Routine.

Don't just go into the gym, slap some plates on the barbell, and do some presses. Go in there armed and ready. Take the time to think out a routine that will get you the results that you want. Then follow it.

Step 4: Patience.

You're not going to look slim, fit, and muscular after one workout. Set up a reasonable goal that you know is attainable. If you set the bar too high, you won't be able to reach it, and your will get discouraged and quit.

Step 5: Do It For Yourself.

Sure, that cutie next door is a great way to get you motivated. But it sure as heck won't get you to the finish line. Your motivation has to come from deep within. You have to want to be fit for your self being, and your level of health. Nothing else.

If you follow these 5 simple steps to stay dedicated to your workout. You will see results, and continue to see results for the rest of your journey.

All eyes on you!

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Free Personal Trainer

What?! Is this for real? A free personal trainer. No, this is to good to be true, isn't it? Actually, no it is not. In my quest to help you reach your goal, I have decided to take things to the next level. I am now offering free, one-on-one assistance, to get you doing things right. To find out more about this awesome service, click on the Personal Assistance page at the top. But who knows, that "free", might not last forever.

Keep dedicated!

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Weight Loss Workout Plan

Phew, finally! Here it is! The weight loss workout plan. It is designed to help you lose weight within a reasonable time frame. Nothing too drastic, as I hope you remember, your goal must be attaianable. Otherwise you won't see results, and you will quit your voyage to being fit. Alright, lets dig in!

This is a five day a week weight loss workout plan. It is not a split, and you will mostly be doing cardio and aerobics. Again, feel free to tweak the progam to your needs and likings.

Monday:

High Intensity Interval Training: 20 minutes at 1 minute on and 1 off

Tuesday:

Swimming: 30 minutes to one hour at a brisk pace

Wednesday:

High Intensity Interval Training: 20 minutes at 1 minute on and 1 off

Thursday:

Bike: 5 or more mile bike ride and 15 or more MPH

Friday:

Wrap up: 30 minute brisk jog, swim, or bike ride. Take it easy, but too much.

There you have it, a weight loss workout plan that will help you burn that fat, and build that body. Be sure that you stick with your goal and program in order to see results. Also, remember that any workout program must be coupled with proper diet and nutrition. More specifics will be given later on eating the right things. But for now, avoid junk and drink plenty of water. Rest properly as well.

One word. Dedication.

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How's Your Exercise Program Going?

Hello, everyone. I'm just checking to see how everyones workout program is going. Have you started it yet? Or are you waiting until Monday to do that? Just make sure that your start it soon, and that you keep at your fitness goal. Whether muscle or fat. Speaking of fat, the fat loss workout should be up in a day or too. Keep dedicated, and keep fit!

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Starting A Workout Program, Part 2: The Routine (Add Muscle)

Thanks for coming back! I hope this blog will prove to be as useful as possible to you. Don't forget, if you have any suggestions, just leave a comment for me.

Check: Have you determined your goal yet?

Now, lets get into actually developing the routine. Ok, since you've determined your goal. Use that to tweak the layout to your liking and needs. This is a 5 day split designed for gaining muscle. The next post will be for losing fat, so hang tight!


Monday: Chest
Flat bench press: 3 sets of 5 reps using your 5 RM (Rep Max, abbreviation RM will be used)
Incline bench press: 3 sets of 5 reps using your 5 RM
Pec deck machine: 3 sets of 5 reps using your 5RM
20 Pushups


Tuesday: Back
Lat pulldowns: 3 sets of 5 using your 5 RM
Seated rows: 3 sets of 5 using your 5 RM
Dumbbell rows: 3 sets of 5 using your 5 RM


Wednesday: Shoulders
Shoulder press machine: 3 sets of 5 using your 5 RM
Front raises: 3 sets of 5 using your 5 RM
Lateral Raises: 3 sets of 5 using your 5 RM


Thursday: Biceps & Triceps
Bicep curls: 3 sets of 5 using your 5 RM
Bicep row: 3 sets of 5 using your 5 RM
Tricep push downs: 3 sets of 5 using your 5 RM
Kickbacks: 3 sets of 5 using your 5 RM


Friday: Abs
Weighted crunches or sit ups: 2 sets of 15 using desired weight
Plank: 2 sets at 1 minute intervals
Side bends: 2 sets with desired weight

There you have it folks! A five day, muscle blasting split, guaranteed to make you sore. Be sure to check back real soon for the fat burning workout. Keep dedicated!

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Starting A Workout Program, Part 1

One word. Dedication. I am going to reiterate this a million times, I can guarantee it. But, I can also guarantee, that if you understand the meaning of the word, you will get the body of your dreams. Not one thing in this world can ever be accomplished without dedication, along with motivation. If you have no dedication to workout out, why would you? There's no point to it, right? Wrong! Working out is one of the most important things that must be done as part of your daily life.

Now, the first step to creating a workout program is determining your goal. Do you want to lose 20 pounds of fat? Do you want to gain 20 pounds of muscle? Do you want to get leaner? Do you want to get stronger?

Once you've thought of a goal that you like, and will continue to like. Then you can set a goal for that goal, sort of a sub-goal. But make sure that you keep it reasonable, if you do not, then you will be discouraged that you are not getting the gains you hoped for, and you will quit. So don't try and lose that 20 pounds in a week, cause it ain't happening alright. Try and make it some thing like 1-2 pounds a week, this is feasible, and you won't get discouraged as easily. Later on I will go into the specifics of all of this, and how to do it, but lets just get started first.

Maybe you want to put on 20 pounds of muscle. Make your goal 1 pound a week, as this is possible, and you, again, will not be discouraged. If your trying to get leaner. Try making your goal to drop 1% body fat every week or two.

Ok, now that you have your goal all set up and ready to go. You can begin to develop a workout routine, which will be covered in the next post, so stick around! Good luck!

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The Ultimate Fitness and Nutrition Guide: What the heck is it?!?

This is the only guide that you will ever need, to find the best fitness and nutrition tips. Whether it be to lose fat, or gain muscle. Get bigger, or get leaner. Maybe to just stay healthy. What ever it may be, you can find it here, and if you can't find the article, then it is being planned to be written. But if for some reason it's not, then just leave a comment, or send and email, and it will be created as soon as possible. Thank You for stopping by, and don't forget to spread the word about The Ultimate Fitness and Nutrition Guide! Enjoy!

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