Beginner's Guide to Getting a Ripped Body

Getting a ripped body requires the individual to follow a strict regime of controlled diet and various exercises. The first thing that an individual should do is check whether the body is suited for body building or not. Previous muscle or ligament tears can prove to be a big deterrent towards body building. Hence consulting a physician before hand is always advisable.

You should also list your goals of bodybuilding. Your general goals might be to gain muscle or weight or reducing the fat layers while retaining the muscle in your body. Each goal requires its own time to be achieved. For instance, losing fat while, trying to build muscle requires a lot of effort, time and patience. Trainees often become frustrated when it takes time to see results and end up quitting.

Hence using a body fat percent analysis tool is recommended. Using this tool you can decide how much fat you would like to burn and then calculate the time it would take to achieve your goal. Usually body fat of 30% and above is considered obese hence in such cases you must concentrate on losing the fat completely before gaining muscle. This requires a lot of time and effort hence you need to be patient.

For male trainees with body fat between 20%-30% require about 4-5 months to lose the fat completely then another 5-6 months is required for muscles to start developing. Having body fat between 15%-20% is considered ideal for body building beginners since this gives you the option of deciding which one is more important to you: losing fat or gaining muscle.

Irrespective of the time it takes to lose fat and build muscle you must maintain a set nutrition plan which includes about 5-6 meals in a day. Before you start training you must also ask your trainer to check the tolerance limits of your body by trying out the basic exercises for the initial few weeks before starting with hardcore training.

Choose a gym which has many types of equipment to choose from and trained personal trainers who will help you with your exercise regime. Training in the gym also does not mean just concentrating on your chest and arms; to get a ripped body you must train all your muscles at least twice a week.

Diet:

Diet is the key to getting a ripped body naturally and fast. You can increase your fat loss only by having a caloric deficit diet, which means that you burn more calories than you consume. Hence keeping a close watch on the number of calories you consume and burn is essential for getting a ripped body fast. Caloric deficit diet does not mean that you have to starve yourself.

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Building Muscle - How to Build Muscle Using Herbs

The following list of herbs can be found in tablets or capsules. You don't always have to mix in your herbs into a smoothie or meal. It is highly recommended that you take your herbs in the morning. They provide energy as well as build muscle.

1. Ginseng - used to boost your body's testosterone levels as well as gives your body stamina and longevity naturally. Ginseng is basically the natural version of steroids. It comes from the roots of the Asian ginseng plant. As stated before, you can find ginseng tablets to provide your body it's daily dose. If you are a tea drinker then you can go to your local store and find Ginseng tea to drink.


2. Fo-ti - What in the world is fo-ti? Fo-ti is a Chinese plant that is similar to Ginseng. It boosts stamina and longevity as well to assist you with building muscle. The difference between Ginseng and Fo-ti is that ginseng is much easier to get your hands on especially if you aren't to big on ordering items online.


3. Isoleucene - is so important to building muscle. It builds protein in your body and is the essential to building muscle mass. Foods that contain isoleucene are: egg whites, soy milk, turkey breast, lamb, chicken, tuna fish, and cottage cheese. A protein shake


4. Cayenne - Cayenne gets the blood circulating at a faster rate. Not only does cayenne help build muscle but it also helps prevent heart disease. You can rub down your poultry with cayenne rub or dash a reasonable amount of cayenne pepper on your meats, starches, or vegetables.


5. Oats - Oats build strong muscle as well as decrease your appetite. Now just because a food has oats in it does not mean that it will help build your muscle. Foods like oatmeal will benefit you but foods like oatmeal cookies won't benefit you. Stay away from the instant oatmeal because it doesn't provide as much nutrients as regular oatmeal. Instant oatmeal that is cooked in the microwave is not as beneficial to your body because the microwave actually removes most of your nutrients from your food. If you aren't a fan of oatmeal then having a bowl of honey nut cheerios or a bowl of regular cereal with oats in it would be it's equivalent.

You don't have to fill your body with harmful chemicals to build muscle. The earth is filled with excellent nutrients that are all around you.

http://www.BuildMuscleLikeCrazy.com

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Sleep Insomnia, and Diet Tips That Can Help

Sleep insomnia is a huge topic, as there are many different types and causes, and therefore different ways of dealing with it. In a poll conducted about ten years ago in the United States it was found that 58% of all adults experienced insomnia at least a few nights a week. One of the interesting statistics with it is 40% more likely to affect women than men.

Another rather surprising bit of information is that as long a person stays away from sleeping pills, despite the unpleasantness of insomnia it appears that there is little to no increase in mortality that can be associated with mild insomnia. This is described as 4.5 hours of sleep a night. Even severe insomnia is associated with a small increase in mortality. This is only death related to lack of sleep alone, and not a health issue that could be the cause of insomnia. On the other side of the sleep spectrum, it is not known why but there seems to be a higher mortality rate associated with people who regularly get more than 7.5 hours a night.

That said, if most people had their druthers they would rather get their 6.5 to 7.5 hours of good sleep every night, because most would say they feel more energized the next day when they do. So for the person without any additional health problems that are keeping them awake, what are some diet tips to help us get that good night's sleep:

1. Don't take caffeine. For those that are highly sensitive to caffeine, this would probably seem like a no-brainer. But caffeine affects people differently, and it may affect a person more as he gets older. While coffee has a lot of caffeine, tea, soda and chocolate also have some, but in smaller quantities. If you suspect caffeine affects you, it is probably not a good idea to take it after about 4 PM.

2. Eat something before bed. Hunger can rob you of sleep, so going to bed on an empty stomach could trigger insomnia. The experts say a small snack rich in carbohydrates is the best. An apple or perhaps some crackers can help the body produce serotonin, which can make you relaxed and drowsy.

3. Cut back on alcohol consumption. Because alcohol can make you drowsy and make you feel like you're tired, too much can keep you awake once you get past that initial drowsy stage. Drinking too much alcohol close to bedtime may suppress the rapid eye movement stage of sleep that is critical to truly restful sleep. Frequent moving between sleep stages takes place, and a person could wake up throughout the night because of headache, dehydration, or the need to urinate. The result is frequent movement between sleep stages, making restful sleep impossible.

It is important to understand what is causing insomnia in our particular case in order to plan how to prevent it. Maintaining a consistent sleep schedule, such as common times we go to bed and get up, is crucial. Exercise is always a good thing, but not right before bed. Lastly, when it is time for sleep, watching television is a distraction that will not help get a good night's sleep, so get the TV out of the bedroom.

As we are finding out, lack of sleep may not in itself be a cause of mortality, but if we are feeling drowsy all day it can make our lives miserable. One more reason to exercise are its positive affects on sleeping. Read about that and more on the subject of exercise on our site http://muscle4weightloss.com/. Rich Carroll is a writer and health enthusiast living in London.

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Diet Tips - Five Easy Ways to Lose Weight Fast!

Many people hate the idea of rigid diets - the good news is that if follow the five proven weight loss tips below, you will lose weight easily.

The diet tips require no real willpower and can improve anyone's diet and chances of healthy weight control.

1. Drink Water

One of the most effective diet tips is to drink plenty of water. In fact, water is possibly the single most important catalyst in losing weight and keeping it off.

Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration that leads to hunger cravings. Water also provides the additional benefit of flushing out toxins from the body and keeping it hydrated.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver that works to provide stored fat for energy also takes on the role of helping the kidneys eliminate waste and thus becomes less effective at metabolizing fat.

2. Eat Breakfast

Many people believe one of the best diet tips is skipping breakfast, as it will help them lose weight, this is totally incorrect. Skipping breakfast can make you hungrier later in the day leading to distorted satiety signals (i.e. it's hard to determine when you're full). This can actually result in eating more as a result.

If you don't have time to eat breakfast or don't like to, at least have a liquid meal to fuel your body after sleeping and having no nutrition for several hours.

3. Increase Fibre Intake

Eating lots of foods rich in fibre helps keep food moving through your bowels. Just like water, fiber rich foods bulk you up and make you feel full. In fact, the average person could lose around 10 pounds a year just from doubling their fiber intake.

High fiber foods are generally low in calories and fill you up, so eating more of them means you're eating fewer calories and leaving less room for calories from other foods. Fiber also cuts calories by attaching itself to some of the other proteins and fats that you eat and eliminates them as well.

The average person consumes about 8g of fiber per day, but many experts recommend 25g. Start your day with a high fiber cereal and keep eating fibre throughout the day.

4. Eat Healthy Fats

Many experts claim that fat causes obesity, raises your cholesterol and causes heart disease, but this is not strictly true. If fat is all that bad, why is it part of our natural diet chain? The reason is fat can be very good for you.

Fat provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.

When eating fats you should eat healthy fats. Eating "healthy" fats includes the cold-water fish, mackerel and salmon, nuts, and olive oil. By eating healthy fats over unhealthy ones you will lose weight.

5. Lean Protein

Protein is a great weight control tool because of the immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that can lead to a drain in energy and sugar cravings.

Protein also helps maintain muscle mass, which is very important in the fat burning process. At least 20% of calories should be in the form of protein.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

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