What Foods to Eat to Build Muscle Bulk

Okay, so you've started working out and you've seen some changes to your body but you want more. In addition to lifting weights your nutrition plays a large role in building muscle. Now you need to know what foods to eat to build muscle bulk. Here is a sample list of great foods to choose from that provide the right type and amount of protein (20% to 25%), carbohydrates (65%), and healthy fats (10% to 15%) based on the recommended daily allowance. (No, the percentages don't change when you are building muscle. The difference is in the number of calories you consume.)
Remember, it's always best to get the correct portions of the nutrients you need directly from the food you eat. Supplements work but are artificially manufactured in the majority of instances and remember the old song, "Ain't nothing like the real thing baby."
To build muscle bulk, fill your diet with these delicious options just to name a few.

• Proteins - stick with egg whites, chicken, turkey, beans, fish such as salmon and tuna. Even buffalo and venison are great protein providers due to the leanness of the meat
• Carbs - green vegetables, (broccoli, spinach, asparagus, turnip greens), sweet potatoes, whole grain breads, pasta, brown rice, and tomatoes
• Good fats - nuts, (almonds, pecans, and peanuts), canola oil, olive oil

Keep in mind, these examples work when they aren't covered in dressings, butter, and other toppings. Plus, to avoid the extras that you don't want in your food such as preservatives, salt, chemicals, etc., stick with your organic versions.
Include this list of options with you when go shopping. They are great ideas for what foods to eat to build muscle bulk.
And here's an easy dinner idea to kick start your nutrition plan. Try this delicious recipe to add some flare to your chicken...
Mustard Roasted Chicken Makes: 4 Servings
Ingredients:

• 1/4 cup Dijon mustard
• 1 Tbs. fresh parsley, chopped
• 4 lbs. chicken breast halves
• 1/4 tsp. paprika

Directions:

• Preheat oven to 425°F.
• Combine mustard and parsley in a bowl.
• Arrange chicken breasts, skin-side up, in a shallow baking pan.
• Brush with mustard mixture. Sprinkle with paprika.
• Bake 30 minutes, or until cooked throughout.

Nutritional Information (Per Chicken Serving):

• Calories: 569
• Fat: 12.8g
• Carbohydrates: 1.1g
• Cholesterol: 288mg
• Sodium: 447mg
• Protein: 106.1g

By: My Menusiber: 0.1g
Combine this chicken meal with a tasty vegetable such as broccoli or spinach along with a slice of whole wheat bread or ½ cup of brown rice for a perfect blend of proteins, carbs, and fats.
More great information about what foods to eat to build muscle bulk and delicious recipes are available through a body building program that helped me to build muscle fast.
I was a skinny guy with absolutely no muscle, but gained over 40 pounds of muscle bulk in less than 6 months. There is too much information to put in this article. The rest of the details can be found Build Muscle Bulk.
Of course this technique is for people who are serious about adding some real muscle bulk to their bodies. Here is the link again to build muscle bulk. Good luck in your training!

credit:Jo Chris

Easy Steps to Quit Smoking Once and For All

More and more smokers are looking to discover the apt steps to quit smoking since they recognize the effects of smoking to their health. Of course, smoking is one of habits that are hard to break, but you can follow several steps provided below. Check it out!
Get Ready
Get yourself ready would be the first of the steps to quit smoking listing. Suddenly trying to stop smoking and looking ahead to miraculous outcomes is actually one of the worst things people usually do.
Good preparation is always necessary for success and this is going to be one of the most crucial steps of all. So, you really have to prepare yourself to stop smoking.
Get Help
Whenever you call for a help to not smoking, then just get it and never feel ashamed. This is another of the most essential steps to stop smoking. There are numerous effective and wonderful resources out there, everything from quit smoking clinics and therapy groups to nicotine patches and gum. Hypnotherapy can also be believed to help someone stop smoking. This method is actually becoming quite a well-liked method.
You will need to pay for the initial few visits of hypnotherapy sessions. Since you never have to purchase quit smoking aids or a pack of cigarettes again. For that Reason, hypnotherapy would be one of the most cost-effective stop smoking methods. Above mentioned are things that are very important steps. Yet, you can also arrange your own steps only if you want.
If you want to live healthier, breaking your smoking habit will be one of the good things you ever do. So, just prepare the steps to quit smoking and do it right away.
many thank:Val Palmer

Should You Use an Ab Machine?

Using an ab machine is becoming an increasingly popular approach to attain rock hard, ribbed abdominal muscles very quickly. Although there are various advantages to the ab machine, there are also many disadvantages concerned. This article draws upon some of these.
1. Advantages
An ab machine helps you develop lean and trim abdominal muscles which would greatly enhance your physical appearance and self-confidence
As the ab muscles lie around the core of the body, using an ab machine can also serve to strengthen your limbs
The ab machine can be placed within the comfort and privacy of your own house with the decisions of the time and duration of use entirely up to you
It avoids the hassles of going to the gym all the time and can save you a great deal of money in the form of gym membership. You can also work-out how intensively or lightly you wish, without feeling uncomfortable or intimated by others in the gym
Ab machines are available with videos and booklets that can guide your work-out and thus make it simple to use
Performing crunches and other exercises on the floor can be very frustrating and uncomfortable so using an ab machine can make working-out much more fun and convenient, particularly for beginners. This can also promote increased repetitions, longer sets and more frequent workout sessions.
Most ab machines are ergonomically designed with neck and back supports that reduce strain within these areas while performing the abdominal exercises
2. Disadvantages
It takes a lot more time and hard efforts to achieve the results using an ab machine than what most manufacturers' claim
Some ab machines don't provide enough resistance for more intense abdominal exercises that are desired by advanced users
Most ab machines have weight restrictions so do not carter for those who are overly obese or have a hefty frame
An ab machine will not give you a six pack if the excess body fat is not handled appropriately.
Using an ab machine can help you build and strengthen your abdominal muscles to some extent, but the results can be overridden if a proper exercise and diet routine is not performed.
Unlike crunches and other cost-free abdominal exercises, an ab machine may be associated with a very high price tag
Although ab machines may seem efficient, there are also many drawbacks to heed before plunging ahead to purchase one. Now that you know what several of these are, it is up to you to carefully weigh these collectively to form a decision. If you decide that you still want one, make sure to perform enough research so you fully understand what you will be investing your money into.

by Aymen Skouri

Joined the Gym? - Here Are the Top Machines For Weight Loss

Before you decide which machine to go on or what exercise to do in the gym you need to know your goals and what exactly you want from the gym. This article has been designed to help somebody who is starting out trying to lose weight by joining the gym.
Firstly I need you to understand that your body naturally chooses the way it utilises energy through a number of factors, the major factor you need to know is high intensity exercise makes your body turn to faster methods of using energy, and this means sugars (carbohydrates) get utilised instead of fats. To burn fats more efficiently you need to be doing your training aerobically, (the age old test is to try and hold a conversation whilst doing your exercise, and if you find this difficult it is a good indicator that you're probably trying too hard).
Training at a lower intensity for longer is better than training at a higher intensity for a short period of time, remember this and pace yourself in the gym for an optimum workout.
Although training in this energy zone will improve your fitness I advise against letting your heart rate rise above 160 beats per minute and to try and stay in the 140 - 160 heart rate zones. You can measure your heart rate a number of ways, some machines have built in heart rate monitors, you can purchase a heart rate monitor from a store (good ones can count calories burnt). I suggest the Polar range of heart rate monitors I personally haven't been let down yet by this range. You can also measure your heart rate manually, but you may find this difficult whilst trying to exercise.
The machines that I propose you decide to use in the gym are as follows: -
1. The Exercise Bike - Very good for a lower body work out, easy to control your heart rate through intensity and work load.
Tip - Join a spinning class if your gym does them, you will really enjoy them, it is something new and you will burn a lot of calories doing so.
2. The Stepper/Cross Trainer - Very good for an all round body workout, works the core muscles like crazy and you burn a lot of calories in the process.
Tip - Take extra care to find a setting that is comfortable, the longer you spend on this machine the more weight you will lose.
3. The Treadmill - Yeah you guessed it, Walking and jogging are unbelievable ways to lose weight, hit the 140 - 160 heart rate zones we talked about and the pounds will just drop off.
Tip - If you find walking/jogging too monotonous and boring and feel like doing more, try adjusting the incline, not only will you burn more calories but it actually feels like your climbing a mountain!

many thank:Nick Preston

Exercise Tips For Newbies - Safety and Style

The decision to exercise is a highly commendable one. The benefits of exercise - prevention of illnesses like stroke and diabetes and weight loss - cannot be overemphasized to anybody who lives a sedentary life when an active life can be adopted!
You must, however, never tread lightly on exercise. The risk of physical injuries, which can worsen existing medical conditions and create new ones, is an ever-present threat. Safety precautions and style considerations must be taken.
1. First, consult your doctor about your level of physical fitness and the types of exercise he can recommend based on his medical evaluation. This is especially true for those with major health risks like heart disease and asthma, males aged 45 and above as well as women aged 55 and above.
Your doctor might even use the PAR-Q (Physical Activity Readiness Questionnaire) to assess your readiness for exercise programs. The goal is to help your body adjust to the new exercise routines and avoid injuries whilst getting maximum benefits out of them.
2. Second, exercise in style with the right exercise gear and clothes. These should facilitate ease of movement during the exercise routines while providing for adequate protection against the elements and the exercise machines.
Start with choosing the right shoes, which should be appropriate for the type of exercise being undertaken. There are many athletic shoes available and it is a good idea to consult a podiatrist and read up on information.
Choose clothes that flatter the figure and fit well while allowing for sweat to be absorbed. Keep in mind that function and comfort comes first but fashion is also important to make you feel good about yourself. And don't forget the appropriate underwear either.
3. Third, determine the frequency, intensity, time and type of exercise that you wish to undertake to achieve your fitness goals; a certified fitness trainer can assist in this matter. Basically, the type of exercise safety gear - helmets, pads, sunglasses, UV protection, etc. - will be determined by the abovementioned exercise factors.
There are, however, guidelines issued by health organizations on the amount of exercise you must perform to achieve a healthy body. According to the American College of Sports Medicine, the following routine must be followed to lessen injury:
• 5-10 minutes of warm-ups that can include stretching exercises like quadriceps standing, side lunge, spine curve and shoulder strangle
• 30-45 minutes of continuous aerobic activity like walking, running and swimming three to five times per week together with weight training at least twice a week and flexibility training spread all throughout.
• 5-10 minutes of cool down periods that involve stretching and deep breathing followed by rehydration.
Of course, it is also possible to start with simple exercises that involve no gym equipment. These can include:
• Taking the stairs instead of the elevator
• Brisk walking instead of just leisurely walking the dog
• Walking to work instead of driving (saves on gas expenses, too)
• Plan active weekends (hiking, riding, boating) instead of staying at home watching television or vegetating
In time, you will discover that exercise is all that it is cracked up to be. You will have a better physique and a happier mind set because exercise releases the "happy hormones" in all of us. And that alone should make us happy that we chose to lead active lives!

many thank:Sam Bakhtiar

How Exercise Bikes Improve Your Cardio Health

Exercise bikes are a great way to increase your cardiovascular fitness. They offer an effective workout to raise your heart rate, which boosts your body into fat burning mode. It is important for every person to fit in cardio workouts at least two to three times a week. Having a bike available is a great way to squeeze in your cardio workouts and actually enjoy working out. Here are some of the benefits to choosing an exercise bicycle for your workouts.
It's For All Fitness Levels
Whether you are a beginner to exercise or a seasoned pro, everyone can benefit from a workout on a stationary bike. There is nothing complicated about working out on a bicycle. It takes no special skills or training. This makes it a great option for a beginner or someone who is returning to exercise after a long break away from it.
On the other hand, since exercise bikes are based off your own fitness level and can be programmed to your specific resistance needs, they make a great workout tool for more experienced exercisers, too. With a bicycle you are able to control just how hard you want to work, making it a versatile piece of fitness equipment that will grow with you as you become more physically fit. Simply increase your resistance on the bike or aim for faster times for your distances.
They Don't Take Up Much Space
Nowadays, you can find exercise bikes that are sleek and compact and will not take up a lot of space. Unlike other cardio equipment such as treadmills and elliptical machines, a bike takes up significantly less room. This makes it a smart option for those who live in apartments without a lot of space, or for people who are simply short on room wherever they may live. An upright bicycle will take up less room than a recumbent style, so the style you choose may also factor into your decision to purchase an exercise bike.
They Are Available In A Wide Range Of Prices
Exercise bikes are one of the few pieces of fitness equipment that are available in a wide variety of price points. A simple stationary bike may only cost you $300, while a more advanced bicycle may be well over $4,000. This makes it easier to find a bike that is within your budget. Don't always assume that the more expensive models will be more beneficial to you. Instead, weigh your options and decide what you really need in your bike to determine which model you can afford and want to purchase. Some of the more expensive bicycles may be useless to you unless you are training for a marathon or triathlon and need special features to help you gauge your improvements.
Exercise bikes are a wonderful way to fit in your cardio workout with much ease. They are available in a wide range of prices to fit your budget and can easily be placed in small spaces. Best of all, they appeal to people at all fitness levels and can be adapted to your exercise program as you grow fitter and stronger.

many thank:Christine OKelly

Burn Fat Faster With HIIT Treadmill Exercises

Eliminate More Fat In Less Time
High Intensity Interval Training (HIIT) is designed to maximize the time and effort spent on exercise. For people with busy lifestyles, these treadmill workouts can burn up to one and a half times more calories in less time. Specifically, these exercises are designed to use the energy reserves stored in fat cells, providing better physical appearance and reduced risk of health problems associated with obesity.
The benefits of high intensity interval training continue long after the exercise has been completed. Increased metabolism lasts for up to 24 hours after the HIIT treadmill routine, as the body recovers from the exercise by targeting fat cells for energy. Whether working, resting, or sleeping, the body continues to burn calories, as the resting metabolic rate has been increased due to the HIIT treadmill workout.
HIIT Treadmill Exercise Routines
A basic treadmill routine consists of warming up, followed with steady walking or running, and ends with cooling down. Exercising at a steady pace throughout the entire treadmill workout does not challenge the body's heart rate or directly affect fat cells. While it is an effective aerobic exercise, calories are burned evenly throughout the body, which does not provide fast results.
HIIT treadmill routines include short periods of anaerobic exercise, pushing the exerciser closer to their maximum heart rate for up to 30 seconds per interval. These exercise bursts should happen every 2-4 minutes, as the exerciser returns to their steady walking or running pace during that time. The goal is to bring the body's heart rate to 80-90% of its maximum during the high intensity intervals, and to 50-60% during the recovery periods.
With a treadmill, you can customize the speed of the HIIT treadmill routine. A seasoned marathon runner could aim for running at 12mph during their intervals. A novice may choose to walk at 5mph for each interval. Inclines can be adjusted on the treadmill for increased intensity while walking, if running is too difficult to maintain for the duration of the workout. The heart rate is more critical to the effectiveness of HIIT treadmill training than the actual speed of the exercise.
While HIIT can be performed during many exercises, a treadmill often provides a calculation of the body's heart rate while exercising. This prevents user error in miscalculating the heart rate, and removes their subjective opinion of the intensity of the exercise. Additional heart rate monitors do not have to be bought to get the full benefits of HIIT treadmill exercises.
Begin Slimming Down Immediately With HIIT
HIIT treadmill exercises offer endless variety and customization, which reduces boredom and increases motivation. No matter what fitness level, high intensity intervals are an effective exercise that depends on heart rate, not the length of time spent exercising. The quality of the exercise routine is far more valuable than the quantity.
HIIT routines reduce unattractive fat, and create a toned appearance to the body. The intervals reduce boredom, and create tiny goals to strive for while exercising on a treadmill. This increases the enjoyment of exercise, and makes weight loss seem more like a game and not a chore. Meeting both aerobic and anaerobic requirements, many people can reap the benefits of a HIIT treadmill workout.

many thank:Christine OKelly

Precor EFX 546 HR Elliptical Version 3 - Review

If you're looking for a commercial quality elliptical machine in your home go no further than the Precor 546 HR Elliptical. If you have ever gone to the gym and worked out chances are you have used this incredible machine. Pound for Pound this would be the best and most affordable Commercial Gym Quality Elliptical on the market. This particular unit made Precor the #1 brand when it comes to Elliptical machines. Factor in all the elements that make a solid elliptical and with out a doubt this machine takes the cake.
This unit weights 230 lbs with a soft touch display that has 8 different programs to choice from (You really don't need more than that unless you are an Olympic Athlete. Precor offers the 546 and 556 ellipticals, the difference is that the 546 has an adjustable ramp that you can control from 13-40 degrees with fixed arm movement. The 556 has a fixed ramp but offers movable arms. Its all up to you as to which workout your looking for. With one uni-welded piece the frame on the 546 is made of solid steel and comes either corded or cordless (the cordless can cost more). You can determine your heart rate with the heart rate hand grips which comes in handy if your trying to reach and sustain a certain heart rate for an optimal workout. This machine ROCKS!
It makes you stand up straight so their is no hunching over that hurts the back, The strides are smooth as butter and trust me if you want to get a work out that will kick your butt the adjustable crossramp allows you to work out different muscle groups and you will feel the PAIN (that's a good thing hahah). No other elliptical on the market has this ramp it is patented by Precor, it gives the 546 the edge no doubt about it. You will not find a better elliptical machine at this price PERIOD. No need to run on a treadmill and put all the wear on your joints, the Precor efx 546 hr elliptical is a No-Impact workout that will tighten your thighs, buttocks, calves and of course those stubborn love handles all while getting a complete total body workout.
More and more I'm seeing the average person bring this machine into their home. These days its hard to find the time to go to the gym, but yet everyone wants to get the same workout. Most people will be hesitant to spend the money but after you buy a cheap model from ________ I won't mention any names you will realize why its worth the extra money. After you use this machine in the gym you can't go back to the flimsy/poorly made home models. This model isn't that big either with only a 3 x 7 footprint, and will never require any maintenance. Precor makes this right the first time and since they are ment to be used 24/7 in the gym, you and your family using it for an hour a day will not bring much wear to the unit. It will outlast you with a warranty to back that up.
*NOTE never never never buy any equipment that doesn't offer a great warranty, great products come with great warranties because the companies that sell them know they are solid and will hardly ever break on you.
This one-size-fits-all elliptical machine is a SLAM DUNK-TOUCHDOWN-HOME RUN I have 4 in my gym and I've never had a complaint from any of my clients. Though there are many companies offering this machine I have had much luck with the company I will mention below. I like dealing with honest trustworthy people and customer service is pretty darn important to me. Thought i am not promoting their company, I do not have a problem telling you where I have had success (its hard to find people you don't have to wonder "Are they getting one by on me?') if you contact them I've allowed them to give out my information as a referral or if you just want more fitness advice. Tell them Steve Batch sent you. Check um out they live up to their slogan "Give us One Shot and Well hit the bullseye every time" or something like that. Click the link to visit their site, Great salesmen that try to help not sell you. Call around that's hard to find.

many thank:Steve Batch

Why Exercise Bikes Are Great

Exercising is very important to the health of all people. If you live in America there is a 40% chance that you are well overweight. It's no surprise that exercise equipment sales are on a rise. How many people do you know that buy a treadmill and use it less than 10 times? I know a lot of people that have a great treadmill but it ends up with dust all over it and takes up half of a room in their house. Treadmills are a great way to get some exercise but who has that much space? The are super expensive and most of them are very loud. If you want to get into shape I would suggest that you get an exercise bike.
They are silent for starters so you won't annoy everyone else in the room if you decide to start riding it.
They are inexpensive compared to all the bulky equipment available today.
They can be stored in the closet and in some cases even under you bed.
They are very good for people with bad joints, especially knee problems. Because you are seated the full impact of your body isn't crushing down on your knees every second.
They allow you to exercise while doing other things such as reading a book or watching T.V.
Some come with a backrest for people with bad backs. The style with a backrest is called a recumbent bike. So with all the positive reasons listed about biking for good health why would you go with any other type of machinery. Don't pay tons for a some contraption that you will only use a couple of times, stick to what is familiar and enjoyable

many thank:Cade O

New Fitness Tools For 2009 - Innovative Machines For Weight Loss

There are new ways to lose weight based on the outcome of the conference of International Health, Racquet and Sports Club Association or IHRSA. The conference included the manufacturers of exercising equipments and club owners. The new trend for innovating new exercising tools is excellent for the new generation to keep a flat tummy, healthy body, lose weight and burn fat.
From regular exercise equipment, they have come up with computer-based fitness games and health data for the web that is helpful for people who want to stay healthy.
Here are the new fitness tools this year:
1. Speed Board - It is a smaller version of a treadmill that works easily and easily adjustable depending on your velocity.
2. Cybex FT-450 Functional Trainer - It has two weight stacks that allow for full independent motion and unbalanced load. This machine is good for two people working out together.
3. Gravity Treadmill - This large treadmill needs a big space in your house or gym. Instead of using weight as measure, it uses gravity. This is a new technological way to take the weight off your body and give you more speed while moving.
4. Jacob's Ladder - This self-powered machine works with your whole body by simply climbing on a ladder. It also works on your lower body muscles as it uses full range of motion and low impact.
5. Xrkade - If you are sporty, then this is the best for you. It is a new and different way to exercise that includes sports like boxing, soccer, skateboarding and dancing.
6. Treadwall - This is opposite of treadmill that works horizontally by climbing and not by running onto it.
We are in the computer age and even fitness equipment is innovating to adjust to people's lives. Since these are new, it is expensive. However, it works for people who would like to be physically fit and healthy. New inventions have also good benefits to burn fats.
Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

many thank:Faviano Torres