Like many guys out there I was born with the skinny gene. Unlike many of my friends it seemed like is just stopped growing halfway through puberty and although my dad is quite a big guy my moms skinny genes crept in somewhere. If you are a skinny guy, building muscle can be a real challenge. Gaining weight and sculpting your body can be a real tough challenge, but this does not mean it can’t be done. In fact, many of the top bodybuilding champs started off with a less than ideal body shape.

The debate between natural ability and acquired skill has been raging on in sport since the earliest times. Although building muscle is not so much a skill, the principal is the same. Hard work, dedication and a firm belief can make anything possible. With our immense knowledge of the human body, how it works and how we can manipulate and shape it has opened up a new window of opportunity for those born with the skinny genes.

Although I don’t support the use of steroids in any shape or form it certainly has changed the way professional bodybuilders look. Some just look freaky and you have to wonder where the limit is. A lot of the blame should really go to the building muscle industry itself for allowing that image to become the norm and for allowing contest to move in that direction.

Building muscle and transforming your body does not require steroids. Yes, it is an easy fix for many, but it’s only a temporary solution with potentially dangerous effects. Steroids can kill you. It’s very detrimental to your health and quite frankly there’s nothing positive about it. Steroid users age very badly and end up with severe health problems and end up with a much lower quality of life as they enter their forties and fifties.

Most guys seem to forget why they start bodybuilding in the first place. It’s not just about getting big. It’s about being more attractive and being more confident and commanding. Steroids won’t give you any of that. Hard work and dedication will.

With a good training program, a good trainer, a proper eating plan and an open mind you can defeat your skinny gene. You can pack on tons of hard muscle and redefine the way you look. There’s no secret pill that you can take - although most magazines seem to promote the idea. It’s all about the right combination of training and diet.

Great trainers know exactly how to train, when to train and how to combine diet and supplements for maximum results in the shortest period of time. Building muscle fast is important simply because it can give you the motivation and encouragement needed to push past the tough times.

There are a lot of so-called experts in the world of bodybuilding. Separating the really good trainers from the rest can be a tough challenge. It seems like the natural progression for champion bodybuilders is to start pushing pills as soon as they retire.

Nevertheless, finding someone with the right credentials can really help you get some good results very quickly. The important thing is to not give up when you don’t see results and to resist the temptation of buying miracle supplement after miracle supplement. In the end you are the only one that can do it.

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Are you like so many other people and are looking for the quickest method to lose weight, but don’t know what it is? This is a big problem that has a simple solution to losing the weight you want to quickly.

The absolute best method to lose the weight that you want to quickly is to eat more. That may sound crazy, but it is very true and many people are using it effectively every day.

Because this will boost your metabolism and help the pounds start coming off what you want to do is to eat several small meals in one day. This way of losing weight is fairly new, but it is very effective for anyone that tries it.

Now, it is important to note that there is a fine line between eating too little and too much. Both of these are actually bad for anyone trying to lose weight.

Instead, it is important to do calorie shifting which is where you balance out the calories that are eaten daily. This requires eating several small meals in a day to give the metabolism a boost, which will in turn burn more fat.

The smart tactic to do it is to eat 4-6 small three calorie meals in one day. This has provided many people who want to lose weight with amazing results.

Before starting any weight loss diet, it is always a good idea to chat about it with your doctor to find out what they recommend, especially if there are other health issues involved that could affect your losing weight.

Trying to starve yourself to lose weight will definitely help anyone shed the pounds, but it will also make your body unhealthy and tired. Have you ever wondered how people can eat so often when they say they are dieting.

This is a much better approach than starving yourself. Most people do not even realize that too little food is damaging to your mind and body.

Have you ever watched in amazement at people on a diet that eat all of the time?

That is why this new manner of losing weight is so effective; it provides well balanced meals in smaller portions. This means that your body is still getting the nutrients, vitamins and fuel it needs every day to stay healthy, but still be able to lose the pounds.

Don’t let anyone tell you that losing weight fast is not possible because it certainly is. Just be intelligent about how to lose your weight quickly because this could be the answer you’ve been looking for to finally get rid of all those extra pounds.

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When you consider that protein is the main component of lean muscle mass, finger and toe nails, and hair, it becomes pretty self-evident why getting enough of this nutrient in our daily nutrition plan is so important. In fact, the word protein comes from the Greek word prota meaning “of first importance” and that should give you an idea of what nutritionists think of this important food component.

Unfortunately, many athletes, kids and babyboomers aren’t getting enough of protein and as a result they are paying a price for it in premature aging. But it is not difficult to intake proper portions of protein once you know what foods are high in it. Best sources of protein are eggs, lean red meat, chicken breast, fish, milk, cheese, yogurt and some legumes particularly soybeans and lentils.

The Protein King

Whey and casein are two major types of protein found in milk. Whey was originally isolated as a by-product of cheese production. whey protein offers one of the highest quality sources of proteins you can use. Those in the know consider it to be the Mercedes of protein supplements. Even though it is the most expensive protein source available, we felt that its benefits justified the price. Let’s take a look at some of those benefits:

* Whole whey protein isolates contain approximately ten percent intact immunoglobulin proteins. These proteins have been shown to help support the body’s immune system.

* Whey proteincontains the highest concentration of BCAA’s of any protein source. Branch Chain Amino Acids play an integral part in muscle metabolism and help spare lean muscle tissue.

* Whey Protein helps increase the body’s natural production of glutathione – the body’s most important naturally occurring antioxidant.

* Whey Protein isolates contain quadrapeptides which have been shown to have pain killing effects.

Biological Value (BV) is a measure of how well various proteins are utilized by the body. Due to its excellent amino acid profile, solubility, and digestibility, whey has a very high BV.

The Prince - Casein

Casein Protein is also derived from milk and is the main component of the “curds and whey” combination produced in the cheese-making process. Casein Protein has been used for many years in the supplements industry as a source of high-quality protein. Like whey, casein too has some outstanding benefits:

* Casein is digested very slowly thus helping to regulate (slow down) transit time of other proteins through the intestinal tract. This slowing of transit time helps increase the absorption of amino acids, peptides, and whole proteins. This helps to prevent muscle breakdown during sleep or between meals.

* Casein is very high in the peptide form of the amino acid glutamine (20.5%) – higher than whey, soy, and eggs. High concentrations of this amino acid can help spare lean muscle tissue, something extremely important to an aging adult.

* Casein Protein contains high amounts of glucogenic aminos (threonine, glutamine, arginine). These amino acids assist in glucose production for energy during exercise and other physical activities|strenuous activity and healthy training. Similar to glutamine, they also have been shown to slow down muscle breakdown.

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While some guys are born with a naturally muscular body, the majority of us have to work very hard for it. One of the greatest challenges in building muscle is learning the right techniques and strategies to maximize your muscle growth. For most beginners the bad habits they learn without proper guidance will have them reach their muscle gaining plateau very quickly. For some this is enough to give up; thinking that they just can’t build muscle.

The fact remains that you can build muscle despite your genetic short comings. The male body truly is like a piece of clay that you can sculpt. Although we can’t all look like world champion body builders, we can all get a body to be proud of. Having a lean, ripped and muscular body is one of the most effective ways to build your confidence and raise yourself out of that pity pot of being the skinny dork.

Even before you start lifting a weight you need to get some good information. This might be one of the hardest things you will need to do since the body building industry is riddled with conflicting information, misleading testimonials and ex body builders trying to do nothing but sell you on their supplements. Here are 3 very common mistakes that 9 out of 10 newbies make without fail.

1. Over Training
When you look at one of those guys on the cover of Muscle And Fitness Magazine the first thing you think is probably how many hours he must have spent in the gym. We all tend to think that the more we train the more muscle we build. This is just plain wrong. The truth is that you don’t build muscle when you train. You build muscle when you recover and any good body building program will show you exactly how to vary your workouts to maximize muscle growth between workouts.

2. Using Too Many Supplements
When you first start training and you train your butt of without seeing any real results, you will probably start wondering what’s wrong with you. When you open any body building magazine you will be inundated with thousands of ads for the latest and greatest muscle building supplements. The all sound too good to be true.

Although some of them has some benefit, the majority will only be bad for you - if not in the short term then definitely in the long term. The fact remains that you don’t have to stuff a thousand dollars worth of supplements into your body to gain muscle. You just need a good eating plan and a bit o self discipline.

3. Not Having a Plan
The danger of following popular muscle magazines is that every month there’s a new expert with a new technique and a new approach. As a novice you will probably not know any better and unless you have good long term plan and goal, it’s easy to jump from program t program every other week. The secret to muscle building is not having the latest and greatest techniques. It’s about having a goal, having a plan and sticking with it.

Changing programs every couple of weeks will not give you any real results. Find a good program from someone you feel you can trust as a true expert and then just stick with it all the way to the end.

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Food cravings are one of the most important reasons, that people fail with their diet program. We all have experienced cravings for our most favorite foods when being on diet, but have you also asked yourself what the meaning of food cravings actually could be?

There could be a reason why they show up and finding out what causes food cravings could also help us to overcome them.

Emotionally based food cravings
On the one side, food cravings are emotionally based, this is also known as emotional eating. For example, when you sit in the evening in front of the TV and despite just having had dinner, you now are also having some munchies. This is not because you are hungry, but possibly because you are lonely.

Food has become your friend or replaced your partner and what you really want is company with someone who values you. But as this feeling is not available for you at that moment, the pleasure of having food acts as an easy replacement because it is cheaply and easily available in today’s society.

However, the emotional meanings of food cravings are not always so obvious, but can also be connected to a lot of other negative emotions or events in your life. As one might not always be conscious about the connections, methods with a somewhat psychological background, like neuro-linguistic programming (NLP) or emotional freedom technique (EFT), can help to deal with these kind of cravings.

Your body is cravings nutrients!
A second major meaning of food cravings is simply the body’s cry for more nutrients. You might eat the wrong foods, e.g. too much junk food with many calories, but a low density of valuable vitamins and minerals. Although it would obviously make more sense if your body craved in this case rather carrots than a donut, it does not seem to work this way.

You usually crave what you are used to eat, because your body knows, that is the food that is available. And now your body is giving you a signal for more food for it to extract more of whatever nutrient you are deficient in.

Another aspect of the nutritional side of the meaning of food cravings is strong fluctuations in blood sugar. It has been shown that eating too much refined carbohydrates leads to a high spike in blood sugar, which is followed by the release of insulin. This in turn often lets the blood sugar drop rapidly to a level of even below where it was before the meal was consumed stimulating your appetite again.

Conclusions
Taking these two main meanings of food cravings into account, the cravings are most efficiently eliminated when both sides, the emotional and the nutritional, are addressed.

Author: Claudia Ohst from http://dietonautopilot.com

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Do you have a double chin?

I had a double chin for quite some time and it is not the prettiest thing to look at. We all see that as we get older fat tends to build up easier and skin starts to sag. If you are not cautious you may even appear older than you actually are. A double chin does not help in that region. So if you are looking to remove your double chin forever, WELCOME.

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Fat loss is associated with improved appearance and health. Sustained fat loss is achievable for anyone, but fat loss is not easy and requires mental toughness. Long term fat loss requires the discipline to recognize faults in your life style and the courage to take the steps to change them. With this in mind, ask yourself, do I have the strength to make the changes necessary to achieve long term fat loss?

Long term fat loss is a process which takes place slowly, you might at the most lose 2lbs maximum in a week. There are some programs which offer fast fat loss in a very little time, but don’t be fooled, this type of fat loss is not sustainable . Fat loss is not about depriving yourself of the foods you enjoy; rather it is about eating in moderation and managing it sensibly. So try to limit cakes, pastries, chocolate, potato chips, soft drinks, and other high fat foods, just don’t deprive yourself of them.

Long term fat loss is not obtained over night, and once the body fat level is reduced the training and dieting will have to be maintained to ensure it stays that way. Starvation diets are not sustainable. I mean seriously, how long can you starve yourself? It is therefore easy to conclude the approach to weight loss must be sustainable. Fat loss is a marathon, not a sprint. Focus on losing body fat gradually. Fat loss needs to be slow. Reiterating what I have mentioned earlier, fat loss is most effectively achieved through a long term sustainable plan

Starvation and deprivation are the keys to short term fat loss. Low/No fat/ carbs, etc., fad and starvation weight loss plans are an attack on the body’s survival causing fast fat loss that is unsustainable. Starvation diets cause the body to burn fat reserves and the metabolism to slow. Fat loss is reversed quickly when the fat loss “plateau” is reached. Within a short amount of time the fat loss has disappeared and your right back where you started from.

Starving the body will trigger a self preservation reaction. Fat loss is the first line of defense along with metabolic slowing. Once the fat loss has depleted the body’s reserves of fat, a switch is turned on, which compels you to replace the fat loss. Binge eating or unhealthy snacking can result, as your body attempts to replace the lost fat and you can end up right back where you started from or worse.

To sustain fat loss for the long term, small steps need to be taken. Use the mindset of a marathon runner. It would be impossible to run 26 miles at a 4 minute mile pace, about 15 miles per hour. But a pace of about 6-7 miles per hour, slow and steady, would allow you to finish the race. The same is true forlong term fat loss. Slow and steady wins the race.

If there’s one muscle group that gets more attention than it deserves, then it’s probably the biceps. Ever since Rambo flexed his ‘guns’ every guy became envious of a set of arms like that. To add fuel to the fire, women just go gaga for big arms. Maybe this is the reason why most guys start their muscle building plan with their biceps - trying to build the proverbial muscles that everybody now associates with being strong.

As young boys we learn that flexing your biceps is a way of showing off. When you walk into any gym these days nothing seems to have changed. The amount of guys perched in front of the mirror doing dumbbell curls is mind blowing.

When it comes to building biceps most guys get it wrong. Maybe it’s inexperience or maybe it’s just because everyone looks at what everybody else is doing. Here are 3 tips to help you build bigger biceps faster.

1. More Is Not Better
We all tend to figure that if 3 sets is good then 4 or better? Unfortunately that’s not how it works. There is an optimal training zone and if you over exert your biceps, you can easily do more harm than good. Don’t go for the instant gratification and try to build big biceps over night. Les is more and slow and steady wins the race. As boring as it sounds, it still is the best way.

2. Focus on Muscle Tension
Biceps respond well to constant tension. The problem is that most guys can’t isolate muscle groups well enough when they train and they end up not targeting their biceps very well. Poor technique and sloppy lifting is one of the main reasons why guys miss out on the full benefits of their training session.

3. Mix It Up
It’s true that some people are more susceptible to forming habits than others, but from a muscle building point of view this is not always a good thing. If you go to the gym every day and train the same routine and the same sets and the same muscles it does lose its effectiveness. Your muscles tend to become fatigued, but when you mix it up you can create far better results. Train other muscles as well. When you do chin-ups and rows your biceps will come along for the ride. You don’t need to train biceps every day for 30 minutes.

Biceps definitely is an important showpiece muscle. It’s on par abs although it probably gets ten times the attention that most guys give their abs. It’s important to remember that building muscle and getting ripped is not just about great biceps.

Although most guys focus their bicep training mainly on barbell curls and dumbbell curls, there are a lot of different routines you can use. Some are even more effective at isolating the biceps. Mix it up. Train your shoulders, your back and your pecs as part of your bicep training. They will help to train a different aspect of your biceps and in the end give you a more defined look and a harder feel.

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There are many factors that cause us to increase body weight, yet three stand out from the rest.

Our genetic make up: Every cell in our body has a central control panel, that is a nucleus that contains our genes and chromosomes. This is the instruction manual for your body and this is inherited from your parents. It is this instruction manual that is largely responsible for how your body, and even your mind, behaves.

The environment in which we live: Our personal environment may also contribute or cue you to adopt poor eating or exercise habits. This is especially true in today’s society, which is dominated by speed and convenience. For example, escalators, elevators and remote-control appliances make us less physically active. Also, greater availability and the constant marketing of foods that are high in calories, fat and added sugars, and larger portion sizes promote unhealthy eating behaviors.

There may also be personal reasons why you are consuming too many kilojoules from food and drinks, or not being physically active enough. For example, when feeling down or bored you may eat more than you need, or if you are feeling depressed it is more difficult to get active.

Knowing the reason why you may be consuming excess kilojoules or not participating in physical activity, is an important first step in changing your lifestyle habits to help you reach a healthy weight.

Our lifestyle: What we eat and drink and how active we are. This is the gradual gain in weight as a result of eating food and not exercising enough.

The extent to which we can affect our genetic make up and our environment are limited. However, lifestyle is the area in which we can significantly manage and if need be, improve our body weight to ensure we maintain a healthy weight for our height, age and gender. This is why learning a healthy nutritious eating pattern and adopting it for life, that is, lifestyle changes has a significant impact on our ability to reach and maintain a healthy weight.

Gaining and losing weight works according to some a simple biological principle. When you consume more energy in the form of food and drinks that your body uses each day you will gain weight. When you consume less energy in the form of food and drinks that your body requires each day you will lose weight.

Despite what some advertisers would have use believe, weight loss does not occur as a result of any of the following:

* Supplements that will melt the fat while you sleep or while you wash

* Exercises that don’t take any effort and cause no sweat

* Unique food combinations that will allow you to eat what you want and still lose weight

In order to lose weight you will need to know approximately your Resting Metabolic Rate (RMR). Your RMR is the number of calories your body burns at rest in a 24 hour period. When your body gets about 500 less calories than it needs each day as a result of eating less or exercising more, you will lose one pound of weight per week. To illustrate how efficient the human body is in motion, the average female would need to go for a brisk walk for 1.5 to 2.0 hours in order to burn 500 calories.

When you consume 500 calories a day more than your body’s requirements, you will gain approximately one pound a week! To illustrate how easy it is to gain weight, one 7oz bag of corn chips has approximately 1000 calories. If you ate a bag of corn chips every day in addition to three square meals its possible you could gain 2 pounds in a week!

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