No Pain, No Gain - The Biggest Fitness Myth

Without a doubt, you should extend yourself during your workout as this will allow you to increase the amount of exercising endurance that you have. However, those who live by the mantra that you have to have muscle pain afterwards are simply in error.

While a little discomfort can be natural, you should not be in pain. Exercise should not hurt. If it does, it could indicate that a muscle injury has occurred. This is not to say that a person who is just starting to exercise will not experience some soreness after their workout.

Although physical therapists and doctors have tried to debunk this myth, there are those who still push themselves harder when they feel pain because they think it is the right thing to do. The television show 'MythBusters' has even taken on this myth because so many believe it. While a workout should not be painful, they should still pose a challenge. When workouts hurt, you will have a harder time staying motivated to keep up with your fitness plan.

Muscles That Are Building Up Lactic Acid Cause Soreness

Delayed-onset muscles soreness, or DOMS for short, is the soreness you feel a day or so after exercising. Some people believe erroneously that this soreness is caused by a build up of lactic acid in the muscles. This believe came from the fact that muscles create energy for anaerobical contractions, meaning without oxygen, when intense exercising is taking place.

While it is true that this process leads to the production of lactic acid, however, it has been proven that the lactic acid created dissipates shortly after the exercising is complete. This happens before soreness in the muscles presents itself. This process of lactic acid creation does not take place in exercises such as jogging or walking because the energy produced with these activities use oxygen.

The soreness that is felt in the days following exercising, especially for those new to working out in the gym, is caused by the muscles tearing as they are being used. These microscopic tears can cause the muscles to become inflamed and sore. Although this sounds negative, this damage is needed in order for the muscles to gain size and strength. Because muscles contain protein filaments that shorten and contract, your body builds new stronger and healthier tissues when it repairs itself. The way to gain more strength and bigger muscles is to increase the amount of weights used during training.

An important step in avoiding tired and sore muscles is to start slowly and to build up your fitness program slowly. Overextending your workout before your body is physically ready can be a painful mistake. There is nothing wrong with working out every other day to avoid extreme soreness as you are getting used to your workout program. Another good idea is to alternate your fitness program. If you usually work out with weights, take a break and walk on the treadmill instead. Not only will this help your muscles, it will also help to keep you from becoming bored with your exercise routine.

A workout program that does not bore you or make you miserable is a program that you can stick to for the long haul of your health.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Build a Bigger Chest Fast

In order to get a stubborn chest to grow, you must take a different approach then normal. Simply training the chest one or two times a week simply will not work. You really need to blitz the chest hard and give no other choice but to grow. In this article I will show you exactly how to do just that.

The most important thing to help build up the lagging chest would be to increase the overall volume that we are doing for the chest. Increasing the overall volume will also work well for any lagging body part. Since we really want to shock the chest I recommend training it every single day of the week. That may seem like a lot, but this is how to ensure that the chest will get blitzed and be required to grow bigger. As far as exercises, sets, and reps are concerned, I recommend simply doing a total of one hundred pushups every day. It doesn't matter how many per set you do, or when you do the pushups. Just make sure that you do one hundred pushups every single day. If you are able to be consistent with this and do it for a month straight, then you will definitely see some noticeable results. Realistically you should gain anywhere from half an inch up to a full inch on your chest, which is huge if you have trouble getting it to grow.

The reason why this works so well is because by working your chest out every day, you are helping to shuttle all of the blood and nutrients into the chest. These extra nutrients and blood will help to stimulate more growth in the chest. This is also why increasing the total volume for any body part works so well. I also advise that you continue to do your normal chest exercises in your workout as well. By continuing to do the heavy dumbbell and bench press exercises, you won't lose any strength in your chest. These additional exercises could also help to spur on even more growth in the chest.

At the end of the day, the biggest determining factor of finally getting your chest to grow will be your dedication and consistency over the next month. Do one hundred pushups over the next month and don't miss a single day. Do them with your normal chest workouts, and I promise that you will be blown away by the end result.

If you truly want a better looking body, then must visit this site immediately. Get your hands on the best workout program that will be a great addition to this chest blitz described above. Click Here

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How to Grow a Bigger Butt If You're Flat

If you're trying to achieve a curvy figure or a bigger butt, it is likely that you are an ectomorph. Of the three body types, ectomorph, endomorph and mesomorph, the ectomorph is the leanest. "Low fat genetics" or "low muscle genetics" are usually associated with this body type.

Muscle genetics
If you have low muscle genetics, it is very easy to overtain your muscles. If you overtrain your muscles, or if you pay no attention to nutrition whatsoever, you might be causing your muscles, and therefore you bum, to get even smaller. This is known as the catabolic state. It's a state that your body enters during or right after exercise. If your workout takes long enough for your body to run out of energy, you'll enter the catabolic state and your body will begin to break down muscle tissue in order to make up for this lack of energy. If you're trying to lose weight, this wouldn't be much a problem, since you'll burn a lot of fat in this state as well. However, if your goal is to gain a bigger bum, you wouldn't want this. After all, we want our bodies togain weight.

Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don't necessarily have "actual" low muscle genetics. It's genetics for a high metabolism, that results in difficultly gaining mass. When you have a high metabolism and you do not eat enough fats (healthy ones), you're much more likely to constantly be living in a catabolic state where you're always burning fat and muscle and never achieving any curvy figure. So, we get to the rules.

1. Do NOT work out for longer than 45 minutes.
If you're only concerned with the bum area, even 25 minutes is plenty.

The reason why you should not do this, is to avoid entering the catabolic state, and to avoid damaging the muscles beyond the point where it can effectively recover within 48 hours (the next workout). Your exercise needs to be short, but heavy. And don't worry, "heavy" sounds scary, but it's not nearly as troublesome as it sounds. Just a few intensive sets before you move on with your day.

2. Don't do exhausting cardio.
Stick to strength training. For the same reason as the above: avoid entering a catabolic state. Running, cycling, all those activities will have you lose weight, and therefore lose butt.

3. Have a nutritious meal ready for right after training.
Do not wait too long to take in carbs (preferably fruits or juices) and sufficient amounts of protein after your workout. Catabolic state ensues when energy runs out. Hence, don't drain all your energy by working out for too long, and when you finish, replenish as soon as possible!

4. Try not to run out of energy at all: eat plenty of healthy fats and proteins
Eat a lot of good fats, such as avocado, olive oil, coconut. Why fats? Fats take longer to break down, and contain more energy per gram than proteins and carbs do. Taking healthy fats in fair amounts throughout the entire day, provides you with a steady source of energy that prevents you from entering any butt burning catabolic state. So while the fats take care of energy needs for daily activities, the intake of proteins will make sure that your muscle keeps growing.

5. If you're not an ectomorph
If you're not an ectomorph, but simply someone with a flat butt, you're probably a case of "lazy butt syndrome". What this basically means, is that your neuromuscular system functions in such a way that the glutes are recruited to a lesser extent than they should be during movements where glutes are involved. In this case, even if you squat, you will still not be recruiting enough of the glutes to produce a serious impulse for butt growth.

How can you fix this? (Even if you are an ectomorph, the tips below will still benefit your bum growth results, so by all means follow them.)

1. First of all, make sure you're only doing exercises that you KNOW to involve glute activity. Such as squats, deadlifts, lunges.
2. When you do these exercises, be absolutely sure to squeeze the glutes at the end of the contraction part of the movement. People without lazy glute syndrome don't have to focus on doing this consciously, they're doing it enough already. You on the other hand, have to make up for the fact that your bum isn't recruited automatically. Therefore: squeeze. The more you do this, the more you will learn to recruit your bum automatically during daily functions as well, improving growth even more.
3. Try to finish the entire movement. You need to go low enough, and you also need to complete the movement when standing back up (usually, this is where you squeeze).
4. After exercise, stretch the lower body, especially the glutes.

If you follow these tips, along with a decent workout program specifically tailored to your goals, you will be sure to pack on meat!

Also visit my website about bum implants and natural methods to get your butt growing quickly. Additional information on the subject can be found here.

Thank you for reading this article.

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Consider This Before Your Next Workout

What exercises should I do today?

How much weight should I use?

Should I do bodyweight exercises or weight training exercises?

Should I do cardio before I workout?

Should I do cardio after I workout?

There is a good chance that you have asked yourself some of these questions at some point or another before heading to the gym. They are all viable questions to be asking, but even after you answer those questions there is still one major factor that you need to consider before you can even think to begin your workout.

Is your head on board with what you are doing or what you are about to do?

If the answer to that question is not a big fat 'yes' then there is a good chance that your workout is going to come up short of its goal.

In recent weeks some of the 'meatheads' (guys that look like they have been lifting their entire lives) have been running into some plateaus on their workout programs preventing them from moving any closer to their goals.

On the other hand, there are a few guys in the gym that seem to defy the laws of physics when it comes to their workouts.

An individual just two weeks ago attempted to do three repetitions of power cleans at a weight of 225-pounds.

The individual was able to do all three repetitions so he moved on to his next set at 235-pounds.

He got all three repetitions at 235-pounds, so he moved up to 245-pounds at which point he only achieved on rep due in part to his hands were having a hard time hanging onto the bar.

Now, that was not the incredible feat that this article is depicting. The incredible feat is that this article is eluding to is that same individual was able to do 25-power cleans at 225-pounds in a row just two weeks after doing that weight for the first time.

How did he do it?

After interviewing him he said that he 'told himself that he could and was going to do it.'

You read that correctly, he simply told himself that he could do it and he went and did it.

If you think about it that is the only explanation as to why we can or cannot accomplish our weight-lifting goals in the gym. So many of us cannot jump over that mental hurdle keeping us from reaching farther than we ever have before.

The fact of the matter is that the guy at the gym was always able to do 25-power cleans at 225-pounds all along his brain just did not know it.

The next time you find yourself at the gym asking yourself those questions at the beginning of this article do not forget to ask yourself if your head is on board.

The mind is the most powerful tool in the body and the only way that you will be able to reach your goals is if it is fully aware of what that goal is and what it takes to get there.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

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Proper Dieting for Adding Muscle

In order to create muscle it is necessary to stick to a diet that gives you with a large amount of calories and protein. For the most part, if you try to ingest a lot more protein then chow down on as much of whatever else you desire it will probably be enough to build muscle. However, if you want to maximize your results and build muscle with a quicker pace, there are a few specific foods that would be logical for you to consume.

Fact Vs. Fiction

Fiction #1: Consume As Much Whey Protein As Possible

Protein is extremely popular among bodybuilders and deservedly so. Protein consumption helps our body sustain an anabolic condition and protein synthesis throughout the post-workout phase due to higher absorption speeds. However, how much protein one's body can actually handle at any given time lives on as a subject matter of argument.

Fact: While the typical internet "guru" can have you thinking that you ought to be continually guzzling as many protein supplements as possible, this can be harmful to your workout goals. In fact, there hasn't been any scientific investigation that attests to this view. Todays research actually surmises that your system will only draw in approximately 20g of protein at any stage outside the post-workout stage. Venture to guess what becomes of the rest of the protein consumed during this time? It gets kept as fat!

All this is simply not to say that pure whey protein is a waste. Not at all! It continues to be a great supplement for both pre- and post-workout consumption. Just be mindful of the fact that those colossal shakes with 50g of protein will not likely give you the results you desire if you consume them away from the previously mentioned anabolic windows. Always stay with a single serving of whey protein isolate per sitting and make sure to eat actual solid food when time permits.

Fiction #2: It's Easy to Put on Muscle Without Adding Fat

The desire most of the people set out for when first starting a workout program is generally something similar to wanting to gain muscle and stay lean. In order to attain this, most people will simply start taking supplements or workout more without adapting their diet. Nevertheless, if you don't possess amazing genetics, it is all but impossible to not add any fat when body building.

Fact: The only way an individual may gain pure muscle without fat is when they are in an untrained state. By untrained, I am referencing someone who has not touched a weight set for more than six months. The explanation as to why a far more active or veteran weight lifter may add some fat while training is simply because their body has to be in a situation of caloric surplus to guarantee that there is adequate protein accessible to avoid muscle dissipation. In order to retain this state, an individual should be eating about six small meals daily where, unquestionably, some body fat will be added.

Fiction #3: Supplements Can Undo Bad Dieting Practices

This is among the most common mistakes people make. They don't know exactly what the role of each supplement is and just end up purchasing everything in sight hoping for some sort of miracle.

Fact: Supplements have their name for good reason. Their only purpose is to accompany what you eat and not to represent your whole diet. Some people are actually known to use up to 10 different supplements throughout the day! Aside from the fact that this involves a huge amount of|quantity of money, you'll never get the outcome you could receive coming from a proper nutrition plan. As the saying goes, an excessive amount of a good thing might be harmful for you. Only use supplements to improve an already healthy diet.

What Foods to Eat When Training

1. Eggs

Eggs are probably the most rewarding food available for someone planning to add muscle. A lot of people have the tendency of only identifying eggs with cholesterol. It should be noted that this belief has been dismissed by nearly every study ever performed on the issue. It seems that most people do know that eggs certainly are an enormous supply of protein but fail to appreciate how vital they really are.

2. Greens

Greens produce an ample amount of vitamins, minerals, and fiber, all of which are crucial to your general health. When eaten every day, greens help shift your body into a more alkaline state. Our bodies are, regrettably, commonly in an acidic state because of the processed meals many of us eat. Even when we undertake a training regimen, the high amounts of protein we consume puts us within an acidic state. Constantly being in an acidic state could be quite hazardous as it can lead to all sorts of cancers and afflictions.

3. Lean Meat

Red meat actually is one of the few ways we can acquire natural creatine inside our diet plans. For those who don't know, creatine is one of the most valuable organic dietary nutrients used in the muscle building process. Whenever you buy red meat, always try to get organic because if you don't your omega balance will have the propensity of becoming unstable.

4. Quinoa

Quinoa, put simply, is one of the most advantageous complex carbohydrate you can include in an eating plan. With a protein concentration of roughly 15%, quinoa can be combined with animal protein and greens to make an excellent post-workout meal. Another benefit of quinoa is that it contains no gluten and does not carry any of the allergens seen in other grains. On top of that, quinoa functions as an excellent way to obtain calcium and vitamins.

5. Peanut Butter

Peanut butter is a treasure trove for both mono and polyunsaturated healthy fats. Not only that, but it also acts as an adequate way to attain protein. Adding peanut butter to your protein shakes will go a long way in assisting you attain an appropriate ratio of protein, carbs, and fat. It's also packed with healthy calories that will not add any extra fat. By adding peanut butter routinely into what you eat, you will likely be able to succeed in your daily calorie recommendations all while not adding unwanted carbohydrates.

Cooking

It can be tiresome trying to vary your meals. If all you cook are chicken breasts you're likely to get tired of them and likely dump your diet completely. An great source of muscle building recipes is Anabolic Cooking by Dave Ruel. With nearly 200 recipes, it is the best cookbook for a determined bodybuilding diet. For more information check out a full Anabolic Cooking review.

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Should Women Lift Weights? Why Lifting Weights Is Important For Anyone, Including You Ladies

Ladies, I understand your afraid of lifting weights because you don't want to get big and bulky. Well, I don't blame you one bit. No woman out there want to get big and bulky, women go for the elongated lean look. The problem is, this can't be achieved without some form of weight lifting.

I'm a huge advocate of the P90X workout program. I have a lot of friends who are women who tell me they don't want do that program because you have to lift weights. That is the wrong mentality to have if you really want that long sexy look. Lifting weights are totally necessary if you want to achieve this.

If you're a woman and you're trying to avoid that bulky look, you just have to change the way you're lifting the weights. For a man who is looking to gain bulk, they should pick a weight that allows them to do 8-10 reps. If you're a woman you should be looking for a weight that allows you to do a minimum of 15 reps.

More reps with lighter weight will gain you lean muscle instead of the bigger bulky muscle. This goes the same for men as well, if you're trying to gain lean muscle as a man, go for a lighter weight and do more reps.

There are other benefits to lifting weights and putting on muscle as a woman as well. Having more muscle in your body will make you more of a fat burning machine. Muscle burns more fat naturally in your body. Your body will actually burn 3 times the amount of fat per pound of muscle oppose to fat.

Another way that lifting weights and building muscle helps you burn more fat is your R.M.R. after a workout. R.M.R. stands for resting metabolic rate. This is the measurement of calories burned while resting. When you do a cardiovascular workout, your R.M.R. is typically increased for a few hours afterward. When you lift weights and give your muscles a good workout, your R.M.R. can be elevated for as many as 48 hours. This means your body is burning calories at a higher rate over the next 48 hours. If you combine a weight lifting routine with your normal cardio you will be burning many, many more calories.

I am an advocate of lifting weights, whether you are a man or woman. I have made it my goal to make sure people understand the benefits of adding muscle, especially women. Good luck ladies, I hope that you are able take this information to heart and get the body you always wanted!

If your ready to get into great shape, please visit my site to lean all about How To Get Fit with proper workouts and eating habits. Also, if you want to see the workout that has helped me and my wife get into great shape, check out the Focus T25 meal plan and workout program now! It's body weight only so no equipment needed, but your gonna blast fat like no one's business!

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The Three Keys to Rapid Muscle Growth

Building muscle quickly, that's what we all want. Depending on your definition of quickly, it may be impossible. Muscle grows slowly and you are not going to pack on 20 pounds in a week, but you can maximize the rate that muscle grows and make a significant change in your physique in a matter of a few months if you go about it intelligently.

Now a quick side note about putting on muscle. We all have different body types that respond differently to training and nutrition. Sometimes people talk about the somatotypes of ectomorph, endomorph, and mesomorph. If you are an ectomorph it will take you longer to build muscle. Ectomorphs are naturally skinny and have trouble putting on any weight, but it can be done! Endomorphs are natural athletes; it's easiest for them. Mesomorphs, well, let's just say they are naturally big fat and round people, like me. Mesomorphs build muscle easier and faster than ectomorphs, but body fat is a constant challenge. I know it is with me!

Regardless of your body type, there are approaches in common that work. We can merely skim the surface in one article as numerous people have done their doctoral thesis in these areas. The three keys are: nutrition, large compound muscle exercises, and rest or recovery. Let's discuss each briefly.

Nutrition is critical! If you stick to a diet of beer, nachos, fatty breakfast sandwiches, lots of simple carbs, etc. you simply are not going to grow as rapidly as if you are eating quality protein, slowly digested carbs, and minimizing bad fats. You can still eat wonderful and tasty foods, check out the links at the end of this article, but those midnight pizzas can no longer be your mainstay!

For training, compound exercises that leave you breathless and nearly dizzy knock the entire body into a muscle growing or anabolic state need to be mainstays. Some of these are not popular because they are so tough. The two best exercises, that you should absolutely be doing to maximize muscle growth, are squats and deadlifts. For some reason these work like no others, and although squats primarily target the leg muscles and deadlifts primarily target the back muscles, they both work the majority of the body!

The third is rest. Over training is very simple if you are zealous about bodybuilding, but very counterproductive. Do not over train, and that includes all exercise, not just weight lifting. When I'm biking a lot or skiing several times a week I need to take those into account for example. I also usually alternate weeks with deadlifts and squats because they are so intense!

Much more information is available at Anabolic Muscle Cooking and also Muscle Building Exercises. Get to the gym and concentrate on large compound exercises like squats and deadlifts, eat right, and make sure you get plenty of rest and recovery and with a little dedication you will be on your way.

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