Omss Star

无担保个人贷款，6.12%超低利率,最高可贷30万,最快1日即可放款

2018-09-18T20:36:00.000+06:00

小额贷款、无担保、无抵押贷款
无抵押贷款,6.12%超低利率,最快1日即可放款,专业银行贷款,最高可贷30万
无抵押无担保，门槛低！最快1天到账，马上办.

6.12%超低利率,最高可贷30万,最快1日即可放款
6.12%超低利率,最高可贷30万,最快1日即可放款
6.12%超低利率,最高可贷30万,最快1日即可放款
6.12%超低利率,最高可贷30万,最快1日即可放款
6.12%超低利率,最高可贷30万,最快1日即可放款

活动网址： http://www.email51888.info/google.asp?q=11
活动网址： http://www.email51888.info/google.asp?q=11
活动网址： http://www.email51888.info/google.asp?q=11
活动网址： http://www.email51888.info/google.asp?q=11
活动网址： http://www.email51888.info/google.asp?q=11
活动网址： http://www.email51888.info/google.asp?q=11

请记下网址以备用．

提供110届广交会展位/广交会摊位调剂

2018-09-14T08:11:00.000+06:00

提供110届广交会展位/摊位调剂
保证一手展位，保证位置稳价格优，可提供老客户见证信息。
保证一手展位，保证位置稳价格优，可提供老客户见证信息。

高信誉，诚信为本，信誉至金，信誉第一。
高信誉，诚信为本，信誉至金，信誉第一。

广交会展位预定：吴先生
电话:020-89238119 13794363826 吴建军先生
Q Q: 648696620 Email: wutian83@163.com

会展时间：第一期：2011年10月15日－19日
第二期：2011年10月23日－27日
第三期：2011年10月 31日－11月4日

第一期（工业类）: 大型机械及设备、小型机械、自行车、摩托车、汽车配件、化工产品、五金、车辆（户外）、工程机械（户外）、家用电器、电子消费产品、电子电气产品、计算机及通讯产品、照明产品、建筑及装饰材料、卫浴设备、进口展区.
第二期（日用消费品及礼品类）: 餐厨用具、日用陶瓷、工艺陶瓷、家居装饰品、玻璃工艺品、家具、编织及藤铁工艺品、园林产品、铁石制品（户外）、家居用品、个人护理用具、浴室用品、钟表眼镜、玩具、礼品及赠品、节日用品.
第三期（纺织服装、食品医药、办公休闲类）: 男女装、童装、内衣、运动服及休闲服、裘革皮羽绒及制品、服装饰物及配件、家用纺织品、纺织原料面料、地毯及挂毯、食品、土特产品、医药及保健品、（疗器械、耗材、敷料）、体育及旅游休闲用品、办公文具、鞋、箱包.

2008-2011年的广交会买家库请联系：qq 911585605 911585605@qq.com
2008-2011年的广交会买家库请联系：qq 911585605 911585605@qq.com
2008-2011年的广交会买家库请联系：qq 911585605 911585605@qq.com

提供110届广交会展位/广交会摊位调剂

2018-09-13T08:07:00.000+06:00

高信誉，诚信为本，信誉至金，信誉第一。
高信誉，诚信为本，信誉至金，信誉第一。

广交会展位预定：吴先生
电话:020-89238119 13794363826 吴建军先生
Q Q: 648696620 Email: wutian83@163.com

会展时间：第一期：2011年10月15日－19日
第二期：2011年10月23日－27日
第三期：2011年10月 31日－11月4日

群发软件+买家搜索机+109届广交会买家、海关数据,B2B询盘买家500万

2012-09-21T17:13:00.000+06:00

群发软件+109届广交会买家、海关数据、搜索引擎买家,B2B询盘买家共500万,仅10元每天。
群发软件+109届广交会买家、海关数据、搜索引擎买家,B2B询盘买家共500万,仅10元每天。
保证每天都有买家回复。
保证每天都有买家回复。
保证每天都有买家回复。
1、群发软件：操作简单，功能强大，模仿人工操作模式，到达率高，日发送5万封以上。
2、500万买家资源：赠送的500万买家资源库，更新 (可以按照您的产品提取出来，更精准开发)。
3、超级海外买家Email搜索机：内置了600万行业关键词，根据长尾词搜索，结果更精确匹配；每天能搜索1-2万以上买家真实EMAIL，成单率高。

要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com

免费赠送:
一共8个包(数据是全行业的，按照行业分好类，并且可以按照关键词查询的)：
1，2011春季109届广交会买家现场询盘数据库新鲜出炉，超级新鲜买家，新鲜数据，容易成单！
2，购买后可以免费更新2011秋季广交会+2012春季广交会买家数据。太超值了。
3，最新全球买家库,共451660条数据。 (最新更新日期 2011-05-16日)
4，2008年,2009年,2010年春季+秋季广交会买家名录，103 104 105 106 107 108 共六届共120.6万数据。
5，2010年国际促销协会（PPAI）成员名单 PPAI Members Directory，非常重要的大买家。
6，2010年到香港采购的国外客人名录(香港贸发局提供)，共7.2万数据，超级重要的买家。
7，48.68万条最新买家询盘，购买后每月更新 1-2万条，包括2部分，1，最新的询盘 2，最新的展会买家。免费更新36个月。
8，2009年海关提单数据piers版数据 1千万。

诚信为本，支持支付宝担保交易 (先发货并安装设置群发软件，然后付款) 彻底打消您的顾虑。

精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高

{Spam?} 群发软件+买家搜索机+109届广交会买家、海关数据,B2B询盘买家500万。

2012-09-18T10:02:00.000+06:00

群发软件+109届广交会买家、海关数据、搜索引擎买家,B2B询盘买家共500万,仅10元每天。
保证每天都有买家回复。
保证每天都有买家回复。

1、群发软件：操作简单，功能强大，模仿人工操作模式，到达率高，日发送5万封以上。
2、500万广交会买家资源：赠送的500万买家资源库，每月更新。
3、超级海外买家Email搜索机：每天能搜索1-2万以上买家真实EMAIL，成单率高。

要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com

免费赠送:
一共8个包(数据是全行业的，按照行业分好类，并且可以按照关键词查询的)：
1，2011春季109届广交会买家现场询盘数据库新鲜出炉，超级新鲜买家，新鲜数据，容易成单！
2，购买后可以免费更新2011秋季广交会+2012春季广交会买家数据。太超值了。
3，最新全球买家库,共451660条数据。 (最新更新日期 2011-05-16日)
4，2008年,2009年,2010年春季+秋季广交会买家名录，103 104 105 106 107 108 共六届共120.6万数据。
5，2010年国际促销协会（PPAI）成员名单 PPAI Members Directory，非常重要的大买家。
6，2010年到香港采购的国外客人名录(香港贸发局提供)，共7.2万数据，超级重要的买家。
7，48.68万条最新买家询盘，购买后每月更新 1-2万条，包括2部分，1，最新的询盘 2，最新的展会买家。免费更新36个月。
8，2009年海关提单数据piers版数据 1千万。

诚信为本，支持支付宝担保交易 (先发货并安装设置群发软件，然后付款) 彻底打消您的顾虑。

精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高

群发软件+买家搜索机+109届广交会买家、海关数据,B2B询盘买家500万。

2011-12-11T08:35:00.000+06:00

群发软件+109届广交会买家、海关数据、搜索引擎买家,B2B询盘买家共500万,仅10元每天。
保证每天都有买家回复。
保证每天都有买家回复。

1、群发软件：操作简单，功能强大，模仿人工操作模式，到达率高，日发送5万封以上。
2、500万买家资源：赠送的500万买家资源库，更新 (可以按照您的产品提取出来，更精准开发)。
3、超级海外买家Email搜索机：内置了600万行业关键词，根据长尾词搜索，结果更精确匹配；每天能搜索1-2万以上买家真实EMAIL，成单率高。

要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com
要的抓紧联系QQ: 1339625218 或者立即回复邮箱: 1339625218@qq.com

免费赠送:
一共8个包(数据是全行业的，按照行业分好类，并且可以按照关键词查询的)：
1，2011春季109届广交会买家现场询盘数据库新鲜出炉，超级新鲜买家，新鲜数据，容易成单！
2，购买后可以免费更新2011秋季广交会+2012春季广交会买家数据。太超值了。
3，最新全球买家库,共451660条数据。 (最新更新日期 2011-05-16日)
4，2008年,2009年,2010年春季+秋季广交会买家名录，103 104 105 106 107 108 共六届共120.6万数据。
5，2010年国际促销协会（PPAI）成员名单 PPAI Members Directory，非常重要的大买家。
6，2010年到香港采购的国外客人名录(香港贸发局提供)，共7.2万数据，超级重要的买家。
7，48.68万条最新买家询盘，购买后每月更新 1-2万条，包括2部分，1，最新的询盘 2，最新的展会买家。免费更新36个月。
8，2009年海关提单数据piers版数据 1千万。

诚信为本，支持支付宝担保交易 (先发货并安装设置群发软件，然后付款) 彻底打消您的顾虑。

精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高
精准数据-成单率极高

{Spam?} 群发软件+买家搜索机+109届广交会买家、海关数据,B2B询盘买家500万。

2011-12-10T02:18:00.000+06:00

Seattlest Daily: Distillers and Teetotalers: United at Last

2011-10-25T06:03:00.001+06:00

TOP STORIES FOR Monday

Tuesday 55°

Wednesday 51°

Thursday 53°

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Distillers and Teetotalers: United at Last

As the state gears up to vote on privatizing liquor sales, horror stories about the dangers of alcohol are the tactic of choice of the official No on I-1187 campaign, which is a little awkward given that the distilling industry is now joining them in criticizing the initiative. [MORE]

Seattlest Pix 24Oct11

Image by pnwbot from the Seattlest Flickr pool.... [ MORE ]

Monday Morning Headlines

Confirmation in the death of Sen. Scott White, a police shooting in Belltown, and Seattle gets its day in the internet sun. TGIM!... [ MORE ]

Weekend Sports Roundup: Mix of Emotions Edition

The Sounders finished out the regular season with a win, but the other football teams around town didn't fare as well. ... [ MORE ]

Can't Miss It: Monday

This evening you could take in another horror movie classic and its terrible sequel at the Central Cinema, or take in a staged reading in Lower Queen Anne, at MOHAI or in the Mount Baker Community Club.... [ MORE ]

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Oddity Central

2011-10-25T06:02:00.001+06:00

Oddity Central

Incredible Photographs Look Like Traditional Chinese Paintings

Posted: 24 Oct 2011 03:00 AM PDT

Using a style known as pictorialism, Chinese artist Dong Honh-Oai was able to create a series of amazing photographs that look like Chinese traditional paintings.

Born in 1929, in Guangzhou, China’s Guangdong province, Dong Hong-Oai left his home country when he was just 7, after the sudden death of his parents. The youngest of 24 siblings, he was sent to live within the Chinese community of Saigon, Vietnam. There he became an apprentice at a photography studio owned by Chinese immigrants and learned the basics of photography. During this time he became particularly interested in landscape photography, which he practiced in his spare time. At 21, after doing a series of odd jobs, he became a student at the Vietnam National Art University.

In 1979, a bloody border war started between Vietnam and the People’s Republic of China, and following a series of repressive policies that targeted Chinese immigrants, Dong Hong-Oai became one of the millions of “boat people”who left Vietnam during the 70s and 80s. At the age of 50, speaking no English and knowing no one in America, the artist arrived in San Francisco and was even able to set up a small darkroom. Selling his photographs at local street fairs he was able to raise enough money to travel back to China periodically to take photos of surreal landscapes, and more importantly study under the tutelage of Long Chin-San, in Taiwan. This famous master, who died in 1995, at the age of 105, had been trained in the traditional art of Chinese landscape imagery painting, which wasn’t intended to accurately depict nature, but to interpret nature's emotional impact. The dramatic monochromatic landscapes created using simple brushes and ink combined different art form (poetry, calligraphy and painting) and allowed artists to more fully express themselves.

At one point in his career, Long Chin-San started to experiment with ways to translate that impressionistic style of art into photography.He developed a method of layering negatives to correspond with the three tiers of distance and taught his method to Don. Looking to better emulate the traditional Chinese style, Don Hong-Oai added calligraphy and his seal to the image. In the 1990s, his new art modeled on the ancient style started drawing critics’ attention, and soon he didn’t need to sell his photography from small stalls in street fairs. He was now represented by an agent and his work was being sold in galleries throughout the U.S., in Europe and in Asia, to private art collectors but also by corporate buyers and museums. He was in his 60s and for the first time in his life he had achieved some level of financial stability.

Don Hong-Oai died in 2004, at the age of 75, but left behind an incredible volume of pictorialism work that is as popular as popular today as it was when it first conquered the art world.

Photos via Picasa

Incredible Photographs Look Like Traditional Chinese Paintings was originally posted at OddityCentral.com

Necomimi – Japan’s Wacky Cat Ears Controlled by Brainwaves

Posted: 24 Oct 2011 02:30 AM PDT

Japanese company Neurowear has invented an innovative and wacky set of furry cat ears that help you express a state of mind without having to say a word. It’s called Necomimi and it’s bound to become one of the world’s coolest gadgets/fashion accessories.

Just in case you were wondering what Japan will come up with next after a seemingly endless number of wacky and funny inventions (Botaoshi, Reptile Cafe, Yokai Monster Train, etc.), I’m here to provide an answer – Necomimi, a revolutionary headband that uses sensors to read your brainwaves. That’s doesn’t sound weird at all, on the contrary, it sounds groundbreaking, but the offbeat-loving Japanese designed the gadget to look like a wearable set of cat ears, probably hoping to capitalize on people’s fascination with cuteness and cutting-edge technology.

The main function of Necomimi is to detect concentration and relaxation brainwaves, using biosensor technology, and moving the furry cat ears accordingly. When you express deep concentration in a certain situation the cat ears will point up, whereas when entering a state of relaxation, they will drop into a folding position. According to the Neurowear official website, “If concentration and relaxing time comes at the same time, your new ears rise and move actively.” ”We were exploring new ways of communicating and we thought it would be interesting to use brainwaves,” said Neurowear’s Kana Nakano. According to another member of the development team, brainwave sensors used for medical purposes cost a fortune, but thanks to falling costs they were able to look for interesting ways to use them. “Interesting” is a mild term when talking about a set of brainwave sensors shaped like cat ears…

The Neurowear website describes Necomimi as a little hard “In the beginning, people may feel strange, however people are getting accustomed to control their new ears by brain waves if they keep using. At this moment, Necomimi can be part of your body.” The Japanese company released their first marketing video back in May, and announced it hopes to release their innovative product by the end of the year. The price hasn’t been made public yet, but I doubt die-hard Otakus will let something as petty as money stand between them and this awesome piece of Japanese ingenuity. Watch the funny Necomimi introductory video, head over to Neurowear for more videos and updates on the gadget, and until it comes out try to make your own following this Instructables tutorial.

Sources: 1, 2

Necomimi – Japan’s Wacky Cat Ears Controlled by Brainwaves was originally posted at OddityCentral.com

[Tikun Olam-תיקון עולם: Make the World a Better Place] Once Daily Digest Email

2011-10-25T06:00:00.000+06:00

Tikun Olam-תיקון עולם: Make the World a Better Place has posted a new
item, ''

Israel Censors Details of Eilat Terror Attack Implicating Iran
http://www.richardsilverstein.com/tikun_olam/2011/10/24/israel-censors-details-of-eilat-terror-attack-implicating-iran/

[/caption]

I reported here several days ago that Alex Fishman, Yediot's military
correspondent, was the first journalist to reveal the contents of the secret IDF
report on its failings during the Eilat terror attack. Among the jaw-droppers
he exposed, was a claim that the terrorists who attacked Israel were not Gazans,
but Sinai-based Egyptian Islamists whose [...]

Anatot Pogrom: State Says Police to Investigate Itself
http://www.richardsilverstein.com/tikun_olam/2011/10/23/anatot-pogrom-state-says-police-to-investigates-itself/

[/caption]

In the bloody aftermath of the Anatot pogrom, in which women were violently
sexually abused, limbs were broken, and one attacker attempted to stab a
protester to death with a knife (captured on video), the settler residents have
been given a huge gift (Hebrew) by the state attorney general. He's
determined that despite the fact that [...]

You may view the latest post at

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posted.
Best regards,
Richard Silverstein
richards1052@comcast.net

Austinist Daily: Preview: Cate Le Bon Lends Her Talents to St. Vincent’s Parade of Loveable Weirdness Tonight at ACL Live

2011-10-25T04:01:00.001+06:00

TOP STORIES FOR Monday

Tuesday 90°

Wednesday 87°

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Preview: Cate Le Bon Lends Her Talents to St. Vincent’s Parade of Loveable Weirdness Tonight at ACL Live

This preview contributed by new writer Michelle Nail. As if seeing St. Vincent weren’t awesome enough, the added bonus of deep-voiced, Welsh darling Cate Le Bon as opener is enough to move this event from amazing to double plus amazing. Le Bon’s childhood on her parent’s farm in Penboyr, West Wales was spent listening to her Dad’s vinyl collection and burying an apparently startling number of family pets. This mix of the musical and the macabre helped create the stew of fuzzy guitar riffs, psychedelic sounds, haunting voice, and equally haunting lyrics that have been creating quite a stir since the release of her first album Me Oh My in 2009. Le Bon caught the attention of that other famous Welsh band, Super Furry Animals, and in addition to singing with them she worked on front man Gruff Rhys’ other project Neon Neon where, she lent her talents to their debut single “I Lust You.” Fans and critics alike are anticipating further awesomeness with her upcoming album CYRK, set to drop in early 2012. [MORE]

Rob Thomas, Creator of Party Down and Veronica Mars, Giving You That Thing You Wish You Had Said Yesterday [AFF Interview]

Plucking showrunner geniuses from the pool of Austin Film Festival panelists for a word or two about the origin of their content, their writing habits, and their unique experiences in this eclectic city is one of our favorite past times. This year, we had our sights set on Austinite Rob Thomas, the cult-fan-favorite television darling that has sprinkled absorbing, relatable stories across several mediums, including YA novels, film, and even the local music scene. We sat down at AFF homebase, the Driskill Hotel, in an attempt to discover how exactly a show (and even a soundtrack) gets the Thomas touch, as well as discover the fate of his future projects.... [ MORE ]

Preview: The Infernal Comedy featuring John Malkovich (Theater)

In...an opera? Sort of. is a stage play, but Malkovich is the only actor. Joining him are two sopranos and the Musica Angelica Baroque Orchestra, in a story about Jack Unterweger, who you've probably never heard of. Unterweger was, yes, a serial killer - who reported on on his own murders as a journalist. And this was after his first prison term, when he was given a life sentence for strangling a prostitute and won readers' hearts (and clemency) with an autobiography written from a cell. He committed suicide after receiving his second life sentence for a series of at least nine murders in Europe and the US.... [ MORE ]

Snapshots and Review: Battles at Emo's East

Making one's way to the Emo's East for the first time can fill you with the nervous apprehension of a first date. Luckily, the combination of Battles, Nisennenmondia, and Emo's East's, this one goes up to 11 - and audio and visual equipment had no problem quelling any and all qualms about this new venue. ... [ MORE ]

St. Vincent at the Moody Theater [Show Preview]

An early stop on her worldwide tour in support of Strange Mercy will bring St. Vincent to the Moody Theater tonight for what's sure to be a memorable performance. Clark's formidable talents and showmanship ought to do justice to the ACL Live setting, and, at last check, some tickets are still available. Welsh pop chanteuse Cate Le Bon will open.... [ MORE ]

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Mukamo Philippines

2011-10-25T03:06:00.001+06:00

Mukamo Philippines

Walang Hanggan – ABS-CBN
Kokak – GMA 7
John Lloyd Cruz and Shaina Magdayao breakup

Walang Hanggan – ABS-CBN

Posted: 24 Oct 2011 02:02 AM PDT

Walang Hanggan is an upcoming series on ABS-CBN. It will be top billed by Julia Montes and Coco...

[[ Read the Full Story at Mukamo.com ]]

Kokak – GMA 7

Posted: 23 Oct 2011 09:22 PM PDT

Kokak is a TV remake of the 1989 fantasy drama movie of the same title. It is topbilled by...

[[ Read the Full Story at Mukamo.com ]]

John Lloyd Cruz and Shaina Magdayao breakup

Posted: 23 Oct 2011 09:10 PM PDT

Actor John Lloyd Cruz and Shaina Magdayao have reportedly broken up. A report cited Shaina’s...

[[ Read the Full Story at Mukamo.com ]]

DCist Daily: No, You Can't Keep That Lion in D.C.

2011-10-25T03:02:00.001+06:00

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No, You Can't Keep That Lion in D.C.

A recent incident in Ohio got us to thinking -- what exactly are the rules in the District when it comes to owning non-standard pets? Would a resident be able to keep a lion, tiger, coyote or flamingo in their backyard? [MORE]

Capital Bikeshare, Crowdsourced

As we've recently reported, Capital Bikeshare is expanding, with new stations planned for the District and Arlington. (Alexandria is even getting in on the act!) And the locations of the new stations are to be picked by a select group: everyone.... [ MORE ]

Click Click: United Fans, Appreciated

While there certainly were signs of disappointment from Black-and-Red supporters who won't see MLS Cup matches for the fourth straight season, most of the 15,965 in attendance at RFK Stadium on Saturday proved their allegiance to United through thick and thin.... [ MORE ]

Week Around the Ists

Your Monday morning stroll through the week that was around the Istaverse: Occupy and cycling talk abounds!... [ MORE ]

Morning Roundup: What To Read Edition

Good morning, Washington. The trial of Brittany Norwood, the woman who stands accused of brutally murdering her coworker inside a Bethesda Lululemon Athletica store earlier this year, will begin today.... [ MORE ]

At Least Five Robbed In Northwest D.C. Yesterday

While the city's homicide rate gets most of the attention as we enter the homestretch of 2011, the frequency of other crimes is certainly worth keeping an eye on. Take robbery, for example.... [ MORE ]

Local Economy's Swinger Sector: Boosting Employment!

Despite the current economic climate, the District of Columbia is still home to plenty of jobs which pay mighty well. That said, the market for one high-paying position appears to have just missed out on qualifying for the Department of Employment Services' annual employment guide.... [ MORE ]

D.C. Joins the Food Day Movement

Happy Food Day, Washington! October 24, from here on out, is now a day that America can collectively become more conscious about food safety, responsible food production and healthy and affordable food.... [ MORE ]

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Learning The Muscle Fiber Types

2011-10-24T15:23:00.001+06:00

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you're looking for is extremely important.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can't differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you'll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

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These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch

Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.

This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.

These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types

So, now that you're familiar with the three major classes of muscle fiber types, it's time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you'll need to train using exercises that require you to max out your effort for a short period of time.

Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you'll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you'll want to focus on simply going 'longer'.

If you're a runner, try and run longer. If you're a biker, bike longer. If you're a swimmer, swim longer – you get the point.

This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.

So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration.

Doing so will allow you to make the most out of your training program so you get the exact results you're looking for.

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How To Look Like A Female Fitness Model

2011-10-24T15:21:00.004+06:00

Do you pass by the magazine stands in the
store and envy the bodies of the cover models? More and more women today are
coveting this body type; strong and muscular while still being feminine. Gone
are the days where strong women are seen as too masculine and unattractive.
The female fitness body is here to stay.

Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.

Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!

First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.

Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.

Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

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Next comes cardio.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.

This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.

Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.

The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?

The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.

This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.

Now. Bring on the carbs.

Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.

The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!

So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above.

Get rid of your fat phobia.

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.

How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.

When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.

Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.

So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).

Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.

So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.

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How To Gain Weight – Even If You Are Under Weight

2011-10-24T15:21:00.003+06:00

Here are four 'little known' how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!

Are you sick and tired of people telling you how to gain weight. It probably sounds like this:

"All you have to do is eat, eat and eat some more to gain weight..."

"Weight gain is just a matter of eating..."

"You just gotta overload your metabolism to gain weight fast..."

"You can't build a house without the bricks and mortar for gaining weight..."

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself...

People, predispositioned to skinniness, are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's not totally your fault you are skinny...

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very 'muscle-unfriendly genes' can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!

Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

"Taking advice from someone who can gain muscle weight easily,

is like taking money advice from somone who inherited a fortune

or is making money illegally."

You must think outside the box and give up the excuse of being a "hardgainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'undeweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

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Four simple how to gain weight action steps to start growing like a skyscraper!

1. Double it up.

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!

2. Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don't be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than "under eaters." If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, "Yeah, that's because your metabolism is in starvation mode and shut right down you skinny pencil neck!"

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?

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How To Build Muscle And Gain Weight Quickly Part 2

2011-10-24T15:21:00.001+06:00

Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge?

Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.

However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!

'Hardgainer' - Dump the title!

As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.

This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.

If you're lucky maybe you will build 3 - 5 pounds of muscle a year...

I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'

'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'

You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!

I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.

Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.

But it's easier telling everyone that you are a 'hard gainer.' Right?

This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.

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The deadliest mindset in the world.

Consider this. It's like saying, "I can't afford it." This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, "How can I afford it?" By constantly saying, "How can I afford it" or "I can afford it," you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.

If you examine these two statements, you will see that "How can I afford it?" opens your mind to examining the possibilities of accumulating wealth. "I can't afford it," on the other hand, closes your mind to any possibility of attaining what you desire.

Let's make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, "There is no such thing as a 'hard gainer'" you will be able to bring out the muscular person inside of you. By saying, "I am a hard gainer" you are reinforcing the small and weak person who was already there.

Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?

No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I'm not talking 3 or 5 pounds of muscle a year. I'm talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.

The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a 'untapped reservoir with explosive muscular strength.'

Many personal development coaches stress the principle, 'you get what you focus on.' Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don't believe that you can succeed then what chance do you have?

Focus on believing in yourself and your abilities and re-classify yourself as a 'consistent gainer' or an 'unstoppable gainer' or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!

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How To Build Muscle And Gain Weight Quickly Part I

2011-10-24T15:20:00.001+06:00

Do you truly know how to build muscle and gain weight quickly?

If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.

I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.

If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who's spending a few thousand dollars a month on steroids?

Or maybe you're taking advice from someone with great genetics? That's like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!

Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :

Train like a barbarian!

Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it's no surprise that you do not stand out in a crowd and are still spinning your wheels.

The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the 'zone' and crashing through previous training limits.

Here are some tips on how to 'train like a barbarian':

1. Treat every single set like it is your last set.

2. Treat every single rep like your life depends on it.

3. Wear a stop watch and ensure that you keep the rest period honest.

4. Wear a sweater so you can't stare at yourself in the mirror.

5. Wear a head set on that tells others 'do not disturb.'

6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.

7. Train with an intensity that scares the gym shorts off of every person in your path.

Are you starting to get the picture? There is a philosophy that simply states, "You get what you focus on." Focus on training like a barbarian and you will soon start looking like a barbarian!

Give your muscles a reason to grow!

Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, "Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?"

Don't get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:

1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.

2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.

No more program hopping!

Sure, it's easier to test drive a program for a few weeks and than say it does not work and move on to the next latest 'breakthrough' program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.

The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.

Find a program and study the details of it's full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it 'perfect.' The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.

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How To Build Big Biceps

2011-10-24T15:19:00.000+06:00

The "Guns." The "Pythons." "Thunder" and "Lighting." The "Rockweillers." There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the "Skinny Arms" defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: "Less is often more." Especially if you are not gifted with "muscle-friendly" genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

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Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few "slow speed" sets and your dumbbell curls up to 50 pounds for a few "slow-speed" sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to "constant tension," which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

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4- Week Bicep Prioritization Program - CLICK HERE

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most "fresh" times – at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

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How to Avoid Over-training to Maximize Muscle Growth

2011-10-24T15:17:00.002+06:00

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

if you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

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The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

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Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

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Get Ripped, How To Get Ripped Fast!

2011-10-24T15:17:00.001+06:00

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

Skinny guys should train less than 45 minutes each workout.
Skinny guys should focus on only compound movements and no isolated movements.
Skinny guys should focus on getting stronger by 5% every two weeks.
Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
Skinny guys should have there body parts split up into a maximum three day program.
Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
Bulky guys can incorporate more isolated movements for caloric expenditure.
Bulky guys should still maintain their strength which will ensure no muscle loss.
Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition

Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
Skinny guys should be eating at least 2x as many carbs as proteins.
Skinny guys should be getting high quality fats with each meal.
Skinny guys should be getting extra calories through workout nutrition drinks.
Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
Bulky guys should only consume liquid carbs during the workout.
Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio

Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
Skinny guys should keep their cardio workouts as far away as possible from their weights.
Skinny guy should keep their cardio workouts less than 20-30 minutes.
Skinny guys should do cardio no more than 2 - 4 x a week.
Skinny guys should perform cardio on a full stomach.
Skinny guys should have a protein-carb workout drink ready after the workout.
Skinny guys should avoid long, endurance-style training.
Bulky guys should do there cardio immediately after weights.
Bulky guys should do a mixture of long, slow cardio and interval cardio.
Bulky guys can do cardio up to 7-10 x a week in extreme cases.
Bulky guys should do cardio on a empty stomach for quicker fat loss.
Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

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Get Big Muscles In 3 Simple Steps

2011-10-24T15:16:00.003+06:00

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

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The Female Athlete Triad: Could You Be At Risk?

2011-10-24T15:16:00.001+06:00

One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad.

The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women's fitness.

It's important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.

The Three Main Components
Of The Female Athlete Triad

The female athlete triad, like the name suggests, is composed of three big factors.

1. Amenorrhea

Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.

2. Eating Disorders

The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.

3. Osteoporosis

Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.

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What Causes The Female Athlete Triad

In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn't once single precipitating factor, but rather, it's a combination of factors that seem to be at play.

First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.

So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.

The second thing that needs to be looked at is the woman's overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.

Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.

Why is this? It's because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.

Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.

So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.

If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.

If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.

If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.

So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.

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Fat Loss For Idiots, Easy Ways To Lose Fat

2011-10-24T15:15:00.003+06:00

Are looking for a weight loss program that works? If so, you've probably seen the Fat Loss for Idiots program around, along with plenty of Fat Loss For Idiots Diet Reviews. What's this program about? It's touting to offer you a high rate of fat loss with minimal effort involved. Fat Loss For Idiots works on the claim that it is all about eating your foods in a certain manner throughout the day, while decreasing the attention that is paid to a proper exercise plan.

But how beneficial is Fat Loss For Idiots? Understanding some common dieting myths is important to determine whether this program is worth its salt. First, if you read their premise, they state that if you eat 2500 calories a day, your body will adapt and stop burning 2500 calories a day. Well sorry folks, but that just is not correct. If your body adapted to burning off however many calories a day you are eating, how do you think you got fat in the first place? Your body certainly did not adapt to those calories - what makes you think it will adapt to the ones this program tells you to eat?

The bottom line is that if you are looking for a smart way to lose fat, you will need to create a caloric deficit. Your Six Pack Quest does this. By reading through it, you will get access to a metabolic calculator to determine the optimal number of calories your body needs to guarantee fat loss, without feeling like you're starving. Sure, if you have been on a starvation diet, you will need to up the calories - and when you do, you'll find you do actually lose weight! But if you are currently eating thousands of calories, your body will not adapt to burning those off. You need an action plan that works - Your Six Pack Quest will lay it out for you in easy to understand terms that anyone can follow.

Next, when looking at the Fat Loss For Idiots program, they downgrade exercise stating that it doesn't 'matter' when it comes to gaining or losing weight. How can exercise not matter?! Study after study has shown that dieters who combine exercise with their dietary efforts show a much higher rate of fat loss, rather than a mixture of muscle and body fat. Do you know what happens when you lose both muscle and fat? Your metabolism slows down. So sure, you've lost weight but now your natural metabolic rate is slower meaning you have to eat less for the rest of your life! Is that something you want? A diet of rabbit food forever? Didn't think so.

Your Six Pack Quest will show you how to exercise productively, where you aren't spending hours in the gym, but you are getting results. Doing so will help you retain that crucial muscle mass, thus helping keep your metabolism revved and make maintaining your weight loss a piece of cake.

So, instead of falling for another gimmicky plan that promises rapid weight loss (they claim 9 pounds in 11 days - which will be mostly water anyway), opt for a plan that combines both a healthy, long-term way of eating with healthy exercise that doesn't feel like torture. Your Six Pack Quest offers meal plans just as Fat Loss For Idiots does, but it takes things one step further - you'll also received detailed exercise descriptions and plans for a variety of exercise needs, a workout DVD, a virtual trainer, supplement information, along with continuous updates on all the latest on the research front related to fat loss. It really is an all inclusive program that will address all the factors that contribute to weight gain - not just diet alone. Remember, losing weight should be a lifestyle approach, not just changing what you put on your plate.

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Do You Know How To Gain Muscle Fast?

2011-10-24T15:15:00.001+06:00

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

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4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

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Deadly Bodybuilding Myths You Don't Know Part 2

2011-10-24T15:14:00.003+06:00

Bodybuilding Myth #4

Low reps are for size and high reps are for cutting.

Your muscles do not have much personality – they are either growing, shrinking or staying the same.

If you want your muscle to grow then gradually force your muscles to do more work and outperform your last workout's performance. If you are content with the size of your muscles right now then this is easy – just keep doing what you are doing. And to make the muscle smaller, this is even easier – simply do not train it.

You can not pick certain exercises to get a muscle 'cut' or make a muscle 'huge' - this theory holds no water. Muscle 'cuts' are a reflection of two criteria on the body: pure muscle size and low levels of body fat (in the single digits). So if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get 'cut' and 'ripped' be prepared to drop your body fat levels into the single digits.

Next time you hear someone say, "I just lift light weights to get toned," then pat them on the back and point them in the direction of the cardio room as a better option. Light weights do not build muscle, period. They will burn calories and that's all. You're better off maximizing your time by burning calories running or doing jumping jacks. And if you see someone with the goal to get bigger and they are a cardio junkie – grab their hand and lead them to the heavy weights.

Bodybuilding Myth #5

Monday is chest day, Tuesday is Leg day, Wednesday is Back day...

Splitting up a routine is preached like 'gospel' and is rarely on trial or questioned as the way to structure a muscle building routine.

And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym – you get stronger and bigger when you go home, rest, sleep, eat and FULLY recover.

To SUPERCOMPENSATE from your previous workout your muscles are not the only things that must experience a full recovery. Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system – systems that, in fact, take longer than your muscles to recover.

Just because your muscles say, "OK we feel fine, let's train again," you must still experience a FULL recovery prior to attempting to stimulate your muscles again for more muscle growth.

Consider this practical example. What is the best way to cure a sickness? By taking an entire bottle of aspirin in one sitting? Or taking smaller dosages at more frequent intervals? I hope you agreed with the second solution. So what is the best way to build muscle? Taking one huge dosage per muscle group per week? Or taking smaller and more frequent dosages on a muscle group?

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Bodybuilding Myth #6

Shock' your muscle and keep them 'guessing.'

This has got to be one of the silliest and most misleading statements ever made (no hard feelings because in theory it can be convincing). Interestingly, the people who used to give me this advice must have been 'shocking' or 'tricking' their muscles the wrong way because they had no muscle mass on their bodies to back up that statement.

If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to 'surprise' your body and get a different reaction out of them?

Your muscles do not have outside eyes that reward you with new muscle growth if you 'confuse' them. Your muscles understand MOVEMENT and that's all – push, pull, curl, extend, contract or release – that's it. You can be lifting bags of sand or dead lifting 400 pounds and the action on your back is the same – your knees bend and your trunk flexes. So where is the shock? Why would your back muscles say, "Holy Macaroni Batman, you're lifting with an Olympic bar and not sand bags anymore. Better pack on some muscle."

Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and then 'strategically' throw arms in twice one week they will be 'confused' and 'shocked' into growing. Please! Your muscles operate on laws of science, not on laws of trickery.

Forget trying to shock, confuse, trick or 'keep the muscle guessing.' The only thing that will be shocked and confused is the person messing around with this theory who has no clue why their body has not changed in a month since they started this magic show.

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Deadly Bodybuilding Myths You Don't Know Part 1

2011-10-24T15:14:00.001+06:00

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled!

Bodybuilding Myth #1

Train like a bodybuilder to become a bodybuilder.

This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the 'champion' bodybuilder is one of the most costly frauds in the exercise world because the 'instruction' from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free.

The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special 'vitamins'. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, 'better training', and more dedication are their 'secrets' so you are told.

Bodybuilding Myth #2

Train for the 'holy' pump.

The 'muscle pump' is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a 'back-up' of blood. The blood is 'stuck' inside the muscle, which creates that worshiped tight and full look.

The blood that's backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!

The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. Not as you guide to mark your success.

Bodybuilding Myth #3

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You MUST train until failure.

Training to 'failure' has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you 'fail' - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this 'going to failure' principle is as critical as bodybuilders have employed.

Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.

Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that 'failure' is an absolute law for stimulating muscle growth when much evidence shows otherwise?

Improving your body's sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn't necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?

Since your body's primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles' absolute limit.

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Choosing A Gym - 10 Things To Look Out For

2011-10-24T15:13:00.003+06:00

Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn't for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you'll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost

Gym memberships can really vary in costs so it's a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren't quite sure it's going to be a long-term arrangement, you're better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

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Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.

5. Operating Hours

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a 'check-up' so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you'll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy

Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

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Candida Diet - SECRET Dietary Treatment Revealed

2011-10-24T15:13:00.001+06:00

Adhering to a well defined candida diet is the first move for dealing with yeast infections. Recent research indicates that the right diet plan may be highly effective in preventing certain health problems and chronic diseases, including Candida infections. Before discussing the connection between candida diet and its impact on yeast infection, we'll take a quick look at what candida infection is and discuss the specific conditions that bring it on.

Candida is the scientific name for single cell microbes to be found in small amounts in the most areas of the human body: the intestines, the genitals, the mouth etc. Although in the body that is healthy these microbes are kept in check by beneficial bacteria and an operational immune system, a combination of certain conditions can wreck this healthy balance. Candida can grow out of control and take on a root-like structure to damage the mucous membranes of the gut, invading the bloodstream and causing the well known symptoms related to yeast infection. As these microbes are mobile and can reach different parts of
the body, systemic as well as local yeast infection can occur.

There are many factors that bring on yeast infection. Some of these factors are related closely to food. Observing diet plans that can prevent yeast infection from spreading is the first and one of the basic moves in and make to holistic Candida therapy. Adhering to the following diet rules, in combination with other nutrition and lifestyle principles, can bring positive results to your general health and particularly to your yeast infection problem:

1. Stop eating a refined sugar and carbohydrates. Refined sugar (which includes simple carbohydrates such as molasses and honey) and other refined carbohydrates (such as white flour, white rice, any type of cereals etc.) are all
food for candida. Consuming such foods can make candida breed. To prevent candida overgrowth, use Stevia instead of sugar and use whole grain non-gluten products (such as brown rice, buck wheat bread) to replace refined
carbohydrates.

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2. Foods that contain yeast or mold (like white vinegar, mushrooms, calm, dried fruits, canned vegetables and some condiments) can also encourage Candida and should not be eaten.

3. To fight Candida your immune system needs to be strong. Using antibiotics can debilitate your immune system and kill off friendly bacteria. Therefore, many nutritionists recommend that their patients stop using antibiotics and reduce intake of dairy products that may also contain antibiotics. Since strengthening the immune system is an integral part of preventing yeast infections, daily consumption of garlic can lessen the likelihood of recurrent yeast infections.

4. Dairy products and cow's milk products in particular, should be avoided to because they can lead to allergic reactions create excessive mucus and take longer to digest. Some of the main east infection factors can include allergies and digestive problems. Better alternatives to dairy products of Cow's milk are organic goat and sheep's milk products.

5. To stop Candida overgrowth, it is important to maintain the right acid-alkaline balance. That means the right "PH" level in your blood. PH is measured on a scale that goes from zero to fourteen where fourteen is the most alkaline, seven is
neutral and zero is the most acid. Your body functions best in the range of PH 7.35 and 7.45 for acidity in the blood. Any extra acidity makes for a context where candida multiplies. An alkaline food plan, which is based on consumption of
alkaline forming foods (foods with calcium, cesium, magnesium, potassium, sodium, almonds, green juices, and most fresh vegetables etc.) with moderate consumption of foods that form acids (most meats, fish, dairy and grain products) can help you regain your alkaline quotient to better control candida growth.

6. A study by Albert Einstein College of Medicine of Yeshiva University in New York revealed that eating foods rich in betacarotene (a natural substance that's converted into vitamin A in the body) could offer some protection against yeast infections.

Remember that Candida diets can be very good for halting all kinds of yeast infections, but that they are only the first part of a full holistic therapy.

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Can You Gain Muscle Weight Without Getting Fat?

2011-10-24T15:12:00.003+06:00

There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

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A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.

The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.

So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.

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Avoid Building Muscle The Wrong Way! Part 1

2011-10-24T15:12:00.001+06:00

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio...

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, "But I don't care about how much I can lift, I just want to get ripped and muscular."

I get his short attention span back by stating, "Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger." Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.

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Alternative Tinnitus Remedies

2011-10-24T15:10:00.001+06:00

Have you been suffering from tinnitus for some time now? If you have, you must know how painful and frustrating all those noises in the ear can be. They can strike anytime in the day, and can become worse in the night. You would probably give anything to get some relief. But that's of course easier said than done. The remedies suggested by the physician can give some relief. But the noises always come back.

So are the noises of tinnitus getting on your nerves? Its time you considered alternative tinnitus remedies. You should know that your physician practicing conventional treatments cannot really cure you from all those noises. Sure enough, your noises can go down with treatment, but they will always come back. At best, you can get some temporary respite from conventional treatment - nothing more.

You would be happy to know that there are a few wonderful alternative tinnitus remedies that have worked very well for many sufferers like you. There's no reason why they can't work for you.

Consider These Alternative Tinnitus Remedies

Herbal treatments - These treatments are developed from herbs.. For thousands of years, in ancient India, China and in other countries, herbal remedies have cured a lot of people from all kinds of diseases. We can't really ignore that. Herbal remedies also usually do not cause any side effects. Even modern medicine is now agreeing that several herbs have curative values and have a large role to play.

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The ginkgo biloba herb can be extremely effective in treating tinnitus. It can enhance blood circulation and treat vertigo - both these conditions have been linked to tinnitus. Ginkgo biloba can also calm your senses and ease the symptoms. On the negative side however, herbal remedies might not be as effective for everyone.

Essential oils - Sometimes essential oils too work very well. Some people have got very good results by applying one kind of oil. And for others, a blend of various oils has worked. Both these approaches can work. Oils such as Cypress, Lavender and Juniper have been tried by many tinnitus sufferers, and they report positive results. Essential oils work best when they are applied through vaporization, massage, inhalation, compression and bathing.

Optimizing Your Diet - The food you eat is crucial to your health. When we choose the right foods, we stay healthy, and when we opt for all that junk stuff, we fall ill. It is essential that we have all the vitamins and minerals that our body needs to function properly. But sometimes, because of wrong food choices, the human body does not receive all the essential nutrients. For example, if you are not getting adequate Vitamin B, then you might develop tinnitus.

Luckily however, Vitamin B is easily obtainable from grains, cereals, vegetables and fruits. So always ensure that your eating plan includes them. Eat a well balanced meal that includes all the food groups. A supplement can never work as well as the natural food source.

Sound Masking - This is a unique approach to provide you some relief from the tinnitus noises. Those who suffer from tinnitus often report the problem worsening in the night. This happens because the silence of the night seems to intensify the noises heard. A masking device plays some soft natural noises that are pleasant on the ear. It is as if you are hearing some channel music at the hotel lobby or listening to your favorite composer through the earphone. The unpleasant swishing, buzzing and constant ringing is thus blocked.

Alternative tinnitus treatments may work. But there's a problem. In most cases, when using alternative remedies for tinnitus, the root contributing factors that caused all those noises remain, and so the sounds will come back as soon as you have stopped following these treatments.

The only way you could ever get rid of your tinnitus for good is by following the holistic approach to healing. By using a multidimensional treatment for tinnitus, we are tackling all tinnitus causative factors and eliminating these triggering elements from the root. This is the only path for permanent freedom from tinnitus.

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Ab Exercises - The Best Ab Exercises

2011-10-24T15:08:00.003+06:00

When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren't really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance?

Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".

The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.

So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.

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Adaptations To Sprint Training

2011-10-24T15:08:00.002+06:00

If you are looking to improve your physical conditioning, sprint training is one of the best ways to go about doing so.

Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.

EPOC

One of the biggest benefits you'll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.

This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.

If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

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Phosphate Metabolism

The next benefit you'll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body's fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.

Glycolysis

The next adaptation that will occur after you've been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that's seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you're debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you'll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

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Ab workouts - Finding The Best Ab Workouts

2011-10-24T15:08:00.001+06:00

When trying to achieve the illusive six pack, it' easy to get confused by all the "best ab workouts" available. You'll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, "This is easy, I'm not going to change unless you give me a new reason to adapt."

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.

Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like "front planks" and "side planks" should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.

The best ab workouts to make your abs "pop" would be a variety of weighted movements. I'm sure you've skinny guys with a flat stomach but no "eye popping" abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.

During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be "crunching" your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.

The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.

One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.

Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.

Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it's own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you'll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don't agree with this and if you're abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.

Incorporating a specific ab workout is only a small part of the battle - diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.

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9 Easy-To-Make Muscle Building Growth Recipes

2011-10-24T15:07:00.001+06:00

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

Pumpkin Pancakes

When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 - 4" pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

Protein Jell-O

When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

Intramuscular Buffering Capacity

Finally, the last adaptation that's seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you're debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you'll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

CLICK HERE TO PURCHASE

Shanghaiist Daily: Today's Links: Yueyue, Ebay, food prices, Taoism and the Eurozone crisis

2011-10-24T15:03:00.001+06:00

TOP STORIES FOR Monday

Tuesday 18°

Wednesday 18°

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Today's Links: Yueyue, Ebay, food prices, Taoism and the Eurozone crisis

A few links to start off your day: [MORE]

Daughter of Tudou co-founder Marc van der Chijs "decapitated"

Shanghai-based tech entrepreneur and Tudou co-founder Marc van der Chijs was recently flabbergasted to find a picture of his daughter, Elaine, used without permission on the packaging of Halloween products on the shelves of Carrefour. He and his wife called up the company and told them to remove their daughter's picture from the packaging... or else!... [ MORE ]

Laowais with supersized c*cks complain to Shanghai Daily about the lack of condoms that fit them

Hard-hitting journalism of the day, from where else but our favourite city newspaper? Shanghai Daily's Xu Chi has scored a major scoop meeting disgruntled donkey-sized laowais who have confided in her that they never seem to be able to find condoms of the right size in this city:... [ MORE ]

Watch: New Haier ad commodifies protest

A new ad promoting Haier's environmental cred pokes fun at the phenomenon of protest in China, with a man wearing a dirty shirt being asked to leave a jacuzzi full of tiny fish (eels are often used in spa treatments, sometimes to disastrous effect).... [ MORE ]

Photos: Memorials for Yueyue throughout China

In the wake of the tragic death of Yueyue, mourners in several cities throughout China held candlelit vigils and impromptu memorials recently to commemorate her passing. The South China Morning Post reports that nearly 200 people gathered yesterday at the hardware market where Yueyue was run over and ignored by pedestrians to hand out free hugs, and to also declare war on apathy and cold-heartedness. ... [ MORE ]

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FRANCE 24 Newsletter - Monday October 24, 2011

2011-10-24T12:14:00.001+06:00

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Monday 24 October 2011 (GMT Times)

Culture

10/23/2011

THEATRE: Christian group faces charges for disrupting Paris play

10/21/2011

CONTEMPORARY ART: Paris contemporary art fair starts upbeat despite crisis

10/19/2011

LITERATURE: English author Julian Barnes wins Booker Prize

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CINEMA: Autumn documentaries tell unusual tales of art, love, politics, and journalism

10/15/2011

IRAN: Court upholds jail sentence against Iranian film director

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Seattlest Daily: Seattlest Pix 23Oct11

2011-10-24T06:03:00.001+06:00

Seattlest Pix 23Oct11

Jubilee Farms (105) by camerarchitect from the Seattlest Flickr pool. [MORE]

Can the Seahawks Make it 3-3?

There are a few key story lines running through today's Seahawks-Browns matchup, but which ones will have the most impact on the game's outcome?... [ MORE ]

News from the Neighborhood Blogs

The noteworthy news, events and persons of interest from the last week as reported by Seattle's neighborhood blogs.... [ MORE ]

City Arts Gallery: The Long Winters Back Together Again

The Long Winters with Campfire OK, Cobirds Unite and Cataldo was our most anticipated show of City Arts Festival. Without a doubt, it lived up to, and then surpassed our expectations. What an incredible, surprising, fun and enchanting night we had--check out our photographic evidence. ... [ MORE ]

Seattle Joins the Rest of the Nation with ESP's Public Reading of It Can't Happen Here

Seventy-five years after Sinclair Lewis' It Can't Happen Here was published, the fictional America of the novel strongly resembles the fictional America of today: populated with demagogues, yes-men and a cynical yet oddly demure public willing to be led in whatever direction the loudest speaker will lead them.... [ MORE ]

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LAist Daily: Extra, Extra: A Graverobber, the Last Silent Film Star and Another Bryan Stow Lawsuit

2011-10-24T06:01:00.001+06:00

Johnson Dramatics, Quick Records All in a Night for Kings

Last season in their 12th game of the season, the Kings played perhaps their best-played game against the Tampa Bay Lightning, a 1-0 battle with a Justin Williams goal scored in the sixth minute of the final period. It was a game of hard hits, good puck movement, great goaltending, good defense. That was the point where the Kings potentially doing damage in the playoffs went from rhetoric to an actual probability. [MORE]

Get Out: A Noise Within, Book Collages & Notes from the Margins

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4 Protesters That Include an Iraq Vet Arrested in Santa Ana for Trying to Camp Out at Occupy O.C.

Four protesters in the Occupy Orange County movement were arrested last night when they tried to camp out in tents in Santa Ana's Civic Center. Police rode in on horses and made the arrests, after warning protesters that they would be arrested if they violated the city's anti-camping policy, according to the O.C. Register.... [ MORE ]

Machete-Wielding Man Attacked Diner Outside Taco Truck, Dragged Him On Board and Commandeered the Truck Before Police Shot Him

More details and video have emerged in the bizarre 4 a.m. machete attack on Friday night that involved a machete attack, a commandeered taco truck and a suspect immune to the effects of tasing. Police aren't sure what sparked the attack, but it began when a machete-wielding man got into an argument with a diner just outside a taco truck in Koreatown.... [ MORE ]

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Liberal Arts Students Gone Wild: 8 Students at Occidental 'Rave' Hospitalized

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Young Mother Grabbed From Behind and Sexually Assaulted After Dropping Her Son Off at School

Police are looking for a man who snuck up behind a woman, dragged her into a carport and sexually assaulted her just after she had dropped her son off at school in Montebello, according to CBS Los Angeles. The assault happened on Tuesday around 8:30 am in the carport of an apartment complex in the 800 block of South Greenwood Avenue in Montebello.... [ MORE ]

Yet Another Listeria Recall: Fresh & Easy Says Its Spinach Might Be Tainted

For the second time this year, Fresh & Easy is recalling its own brand of bagged spinach over concerns that it might be tainted with listeria. The recall affects the stores' "Washed Spinach" in a 12 oz bag with the "Enjoy by" date of October 16, according to a press release put out by the company.... [ MORE ]

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[Tikun Olam-תיקון עולם: Make the World a Better Place] Once Daily Digest Email

2011-10-24T06:00:00.000+06:00

Tikun Olam-תיקון עולם: Make the World a Better Place has posted a new
item, ''

Will U.S. Destroy UNESCO to Stop Palestinian State?
http://www.richardsilverstein.com/tikun_olam/2011/10/23/will-u-s-destroy-unesco-to-stop-palestinian-state/

Palestine, UNESCO, and the U.S. are on a collision course. It will be
instructive to see which one blinks first. U.S. law calls for cutting funding
for any UN body that supports a Palestinian state. UNESCO is poised to do so
this week. If it does, the U.S. would be forced to withhold its contribution
[...]

Caroline Glick Gets Down and Dirty With Gates of Vienna and Other Racist
Anti-Jihadi Friends
http://www.richardsilverstein.com/tikun_olam/2011/10/23/caroline-glick-gets-down-and-dirty-with-gates-of-vienna-and-other-racist-anti-jihadi-friends/

When Anders Breivik was getting down in the dumps about the Muslim takeover of
Eurabia, he could always turn for succor to the pages of Gates of Vienna, where
he would find the sort of reassuring anti-Muslim race hatred that soothed his
fevered brow. It was the type of vile anti-jihadi rhetoric that served as
[...]

The Face of the Jewish Klan
http://www.richardsilverstein.com/tikun_olam/2011/10/23/the-face-of-the-jewish-klan/

[/caption]

When I saw this picture I reacted with visceral, primitive fear, and then with
hate, much the same way I imagine my ancestors must have when they faced odious,
powerful, hateful enemies throughout Jewish history, whether they be Romans,
Spanish Inquisitors, Nazis or Stalin's henchmen. This is an image of Jewish
hate. Jewish terror. These [...]

Dagan: Iran Won't Have Nuclear Weapon Until 2014-15, Hasn't Even Yet Decided to
Make One
http://www.richardsilverstein.com/tikun_olam/2011/10/22/dagan-iran-wont-have-nuclear-weapon-until-2014-15-hasnt-even-yet-decided-to-make-one/

Haaretz reporters Amos Harel and Avi Issacharoff write about the political
manuveuring within Israel over a potential attack on Iran. They reveal that
Meir Dagan, the former Mossad chief, proclaims that Iran will not have a nuclear
weapon till 2014-15 at the earliest, and that in the meantime it hasn't even
definitively decided to make [...]

Maariv on Palestine Statehood Vote: "We Lost Gabon"
http://www.richardsilverstein.com/tikun_olam/2011/10/22/maariv-on-palestine-statehood-vote-we-lost-gabon/

[/caption]

With a headline that reminded me of the old Republican 1950s smear--"Who lost
China"--Maariv's headline today (h/t Didi Remez) says:
Fear in Jerusalem: We Lost Gabon
Apparently, Gabon's strong man refused two offers by Bibi to meet him during the
last GA meetings in New York. The African leader was miffed when he heard all
the goodies Bibi [...]

You may view the latest post at

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Richard Silverstein
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Mukamo Philippines

2011-10-24T03:06:00.001+06:00

Mukamo Philippines

Pilipinas Got Talent (PGT) Season 3 (2011) Winner
Azkals vs David Beckham’s Los Angeles Galaxy in Manila, Philippines
Donaire vs Narvaez Results

Pilipinas Got Talent (PGT) Season 3 (2011) Winner

Posted: 23 Oct 2011 07:41 AM PDT

The grand winner of Season 3 of ABS-CBN’s talent show, Pilipinas Got Talent (PGT) is the...

[[ Read the Full Story at Mukamo.com ]]

Azkals vs David Beckham’s Los Angeles Galaxy in Manila, Philippines

Posted: 22 Oct 2011 09:55 PM PDT

The Philippine Azkals is set to face David Beckham and the rest of the Los Angeles Galaxy on...

[[ Read the Full Story at Mukamo.com ]]

Donaire vs Narvaez Results

Posted: 22 Oct 2011 09:33 PM PDT

Nonito Donaire beat previously undefeated Omar Narvaez via unanimous decision in their boxing fight...

[[ Read the Full Story at Mukamo.com ]]

DCist Daily: The Sunday Morning Post

2011-10-24T03:02:00.001+06:00

The Sunday Morning Post

Good morning, Washington. Perfect. That’s what the Washington Capitals remain. In a matchup with the Detroit Red Wings Saturday night -- only the second time in NHL history two teams with records of at least 5-0 faced off -- the Capitals popped seven goals on 25 shots, securing a 7-1 victory over the Red Wings and launching the team into the venerated spot of being only the fifth in league history to start a season 7-0-0. [MORE]

Crime in Brief

In today's crime roundup, a vigil was held for 11-year-old William McQuain and his mother Jane, a former Montgomery County first-grade teacher accused of punching and choking her students was acquitted of all misdemeanor assault charges, a mental hospital patient who beat his psychiatrist to death is now accused of murdering his roommate, and more.... [ MORE ]

Sunday Georgetown Gives the Creeps Photo: October 23, 2011

We all already know about one of Georgetown's silver screen creepy claims to fame. But this coming Halloween we shouldn't forget the other bumps that lurk in the neighborhood's shadows: sugar-starved zombies, misnamed cuddlers and world-conquering machines. Jokes aside, it's nice to see some good old-fashioned eerie spots still exist along its cobble-stoned streets.... [ MORE ]

D.C. Grey Market Comes to Brightwood

Yesterday, 24 of D.C.'s local artisan bakers, chefs, canners -- just plain food enthusiasts -- creeped down into a Kennedy Street apartment basement to serve some of the city's best underground fare. This time around, the peripheral location of the DC Grey Market proved to be a true test of the most dedicated food foragers -- also known as those with cars. The chefs weren't plied with an easy time either, as within the first hour, power was lost along one side of the room encamped by mostly hot food vendors. But they ventured on. Now we'll let the food porn speak for itself.... [ MORE ]

Behind the Name: Adams Morgan

A neighborhood's name is part of its identity. Adoption of it, or aversion to it, can say a lot about where a place is going -- and where it came from. Today, we’ll look at the genesis of "Adams Morgan." ... [ MORE ]

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Your ScreenRant Newsletter Update

2011-10-24T01:02:00.001+06:00

Your ScreenRant Newsletter Update

Frank Miller Provides ‘Sin City 2′ Story Update

Posted: 23 Oct 2011 11:21 AM PDT

Robert Rodriguez’ long-delayed Sin City 2 is inching closer and closer to actually happening. The independent filmmaker is all but set to make the comic book sequel his next project – and has even recruited Oscar-winning screenwriter William Monahan to help ensure the final product is worth the wait.

It’s long been expected that Sin City mastermind Frank Miller’s original story, “A Dame to Kill For,” would be the primary basis for the cinematic followup – and, according to the comic book legend, that is indeed the case.

However, Miller – who also received co-directing credit for the Sin City movie – says the sequel will still retain the multi-storyline structure of its predecessor. He also went on to reveal that Sin City 2 is going to feature some brand-new narrative material of his ...

Click to continue reading Frank Miller Provides ‘Sin City 2′ Story Update

Movie News Wrap Up: October 22, 2011

Posted: 22 Oct 2011 01:00 PM PDT

This week:

Catherine Zeta-Jones moves to the Broken City; Carey Mulligan sees Inside Llewyn Davis; Scott Cooper is The Man In The Rockefeller Suit; River Phoenix’s last film Dark Blood may finally see the light and Shia LaBeouf is A Giant.1. Catherine Zeta-Jones will join Mark Wahlberg and Russell Crowe in Emmett/Furla Films and New Regency's Broken City.

According to Deadline:

"Zeta-Jones will play the philandering wife of the mayor of New York (Crowe). When a Brooklyn detective (Wahlberg) is hired by the mayor to identify his wife's lover, and the lover turns up dead, the detective takes it personally and uncovers a wider conspiracy involving his employer."

Shooting starts on the $50 million film this November, with Allen Hughes directing a script by Brian Tucker.

Source: Deadline

2. Drive's Carey ...

Click to continue reading Movie News Wrap Up: October 22, 2011

MLive.com's Local Obituary Listings for Kalamazoo

2011-10-23T22:31:00.003+06:00

Obituaries Newsletter

Kalamazoo Michigan

The Kalamazoo Gazette Obituaries for 10-23-2011

Badalamenti, Josephine BADALAMENTI, Josephine Age 91 of Kalamazoo Passed away on October 20, 2011 at Borgess Hospital. Josephine was born on January 31, 1920 in Elgin, ..... Church, Roger and Nellie CHURCH, Roger and Nellie Delton, MI Roger passed away, October 17, 2011, at Bronson Battle Creek. Roger was born December 3, 1940, in Howell, ..... Crosse, Barbara CROSSE (REYNOLDS), Barbara Ann Formerly of Sturgeon Bay, WI Beloved daughter of Karl S. and Marion (Barber) Reynolds, passed away peacefully September 30, 2011, ..... Cutcher, Cletus CUTCHER, Cletus C. of Plainwell, MI Transitioned peacefully Thursday, October 20, 2011. He was born on May 31, 1922 in Ohio, the eldest of ..... Daniels, Fred DANIELS, Fred of Plainwell, Michigan Passed away Friday, October 21, 2011 in Grand Rapids. Mr. Daniels was born April 20, 1926 in Waterbury, Connecticut .....		Dykema, Herman DYKEMA, Herman Was born January 12, 1922 on a dairy farm east of Plainwell, MI the 7th of 8 children to Dutch immigrant parents, ..... Erickson, Evelyn ERICKSON, Evelyn Ann of Kalamazoo After a brief illness, Evelyn Ann Erickson of Kalamazoo passed away at home October 13, surrounded by family. Ann ..... Fox, Allen FOX, Mr. Allen D. of Kalamazoo Allen Dale Fox, the dearly loved companion of Andrea Bostrom for 22 years, died in their home in ..... Hall, Janet HALL, Janet L. of Mattawan, MI Wednesday evening October 19th, Janet Hall lost her lengthy battle with breast cancer. Janet passed very peacefully at ..... Harris, Joellina HARRIS, Joellina DeMine of Kalamazoo Passed away October 21, 2011. Funeral services convene Monday, October 24th 2011, 12 Noon with an 11 AM family .....

King, Donna KING, Donna Memorial Services for Donna King will be held October 26, at Mount Everest at 3 PM with Rev. Vicnd for family and ..... Loscalzo, Vera LOSCALZO, Vera Irene Passed away peacefully on October 18, 2011 in her residence at Hope Woods. Vera was born on November 5, 1931 in ..... Matthews, Linda MATTHEWS, Linda of Portage Arrangements are pending with the Langeland Family Funeral Homes, Portage Chapel, 411 E. Centre Ave. 343-1508. ..... Mollhagen, Frank "Don" MOLLHAGEN, Mr. Frank Donald "Don" Kalamazoo, MI Died October 20, on his 91st birthday. He was born in St. Joseph, Michigan, on October 20 ..... Norlin, Robert NORLIN, Robert Age 66 Of Sarasota, FL Died October 4, 2011. He was born in Grand Rapids, MI and moved to Sarasota from Kalamazoo, ..... Peterson, Delima "Della" PETERSON, Delima "Della" On the morning of October 19th Delima Goulet Peterson known to all as "Della" passed away quietly at Bickford Cottages in ..... Robinson, Lottie ROBINSON, Lottie Age 100 Paw Paw, MI Formerly of Elizabethtown, KY Lottie Offett Robinson, eldest daughter of the late Morton J and Lillie Offett, ..... Rupp, Mary RUPP, Mary L. of Kalamazoo Passed away October 12, 2011 in Kalamazoo. Mary was born March 31, 1910 in Council Bluffs, IA, the daughter ..... Sech, Nelson SECH, Nelson Robert Jr. Age 87 of Lawton, MI Died Thursday, October 20, 2011 in White Oaks Assisted Living, Lawton following an illness. Mr. ..... Sibley, Sylvella SIBLEY, Mrs. Sylvella Loyd Age 65 of Kalamazoo, MI Was called home by God her Father, Thursday, October 19, 2011. She will be missed ..... Skinner, Martha SKINNER, Martha Age 97 Formerly of Kalamazoo Martha passed away October 19, 2011 in Snellville, GA. She was born in Kalamazoo on March 22, ..... Smith, Marvin SMITH, Marvin E. of Lawton Marvin passed away October 21, 2011 at home. He was born June 2, 1929, in Kalamazoo, to the late .....

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MLive.com's Local Obituary Listings for Muskegon

2011-10-23T22:31:00.001+06:00

Obituaries Newsletter

Muskegon Michigan

The Muskegon Chronicle Obituaries for 10-23-2011

Banta, Donna BANTA, MRS. DONNA LEWIS ANDERSON Grand Haven Mrs. Donna L. Anderson Banta, age 77, died Friday, October 21, 2011. She was born in Knoxville, ..... Brown, Chris BROWN, Mr. Chris Muskegon, MI Chris Brown, age 61, passed away October 21, 2011. Visitation is Monday 2-4 and 7-9 PM. The funeral service ..... Cook, Violet COOK, MS. VIOLET RUTH Muskegon Ms. Violet Ruth Cook, age 93, passed away Friday morning, October 21, 2011. She was born May 19, 1918 ..... Hathaway, Ralph HATHAWAY, MR. RALPH L. Muskegon Ralph Lawrence Hathaway, age 83, passed away at his residence, Friday evening, October 21, 2011 following a long illness. ..... Kling, Henry KLING, MR. HENRY "Hank" (Husband of Jean) Grand Haven Mr. Henry "Hank" Kling, age 86, passed away Friday, October 21, 2011 in Grand Haven. .....		LARSON, STEPHEN G. LARSON, MR. STEPHEN G. (Husband of Cheryl) Muskegon Mr. Stephen G. Larson, age 56, passed away following a brief illness on Friday morning, October ..... Mindham, Eleanor MINDHAM, MRS. ELEANOR F. (Widow of Charlie) Montague Eleanor F. Mindham, age 90, left us to join her husband of 66 years, Charles F. ..... Mitchell, Landon MITCHELL, INFANT LANDON DeMAR Muskegon Sweet infant, Landon DeMar Mitchell was born October 18, 2011 at Hackley Campus of Mercy Hospital. He entered the ..... Novak, Gyneth NOVAK, GYNETH ELLEN Grand Rapids Gyneth Ellen Novak of Grand Rapids suddenly went to be with her Lord in the presence of family and ..... Sidock, Frank SIDOCK, MR. FRANK Muskegon Mr. Frank Sidock, age 76, died Thursday, October 20, 2011. He was born in Muskegon on January 4, 1935 to .....

Tries, Helen TRIES, MRS. HELEN E. Montague Helen E. Tries, age 90, died October 3, 2011. She was born November 11, 1920, in Timisoara, Romania, to .....

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