Ten Easy Ways To Increase Your Testosterone Naturally
January 5, 2009
Testosterone is thought to be the only substance referred to as the “holy grail” of muscle growth. Testosterone, a vitally important muscle-building hormone, is a determining factor when you are trying to build muscle in your body. This is just a sampling of the numerous incredible advantages to elevated levels of testosterone: Increased muscle size and strength, decreased body fat levels, decreased levels of “bad” cholesterol, improved mood and increased sex drive and sexual endurance.
Sounds pretty good, doesn’t it? Well it is, and in this article I’m going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in “steroid-like” muscle gains, they will definitely contribute to your overall bottomline results.
1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.
2) Your intensity and effort should always be at 100% when you are training. If you want to see real muscle mass increases, you have to push yourself to your limit when you work out at the gym. Increasing muscular stress by working out will produce more testosterone.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essentail Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one’s diet.
5) Eat less soy. Testosterone levels are negatively affected by elevated levels of estrogen, which can be caused by soy protein intake.
6) Limit the amount of alcohol you consume. Testosterone levels are significantly effected by the intake of alcohol. It is important to monitor how much alcohol you drink and avoid drinking binges.
7) Up your dietary consumption of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.
9) You should try to increase your amount of sexual activity. An increase in the production of oxytocin is brought about by sexual activity as well as causing more endorphins, which also increases testosterone levels.
10) Be sure that you are getting a decent amount of sleep each evening. Your level of testosterone will decrease when cortisol production increases, which can happen when you don’t get enough sleep.
Begin implementing these procedures on a regular basis and you will probably experience a substantial growth in your muscle size and strength gains.
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Muscle Building Workouts, Back Training
January 5, 2009
Increase muscle mass and functional strength are the two reasons of primary importance to get into bodybuilding. Most important in both cases is the development of core strength; the muscles of the abdomen, upper, middle and lower back.
The muscles in your back are primary stabilizing, but can easily be injured when lifting weights. From a biomechanical perspective, your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.
Back injuries are almost always compression or rotation injuries, this is damage to the soft tissue, due to an over-extending movement of the back muscles involved. You can prevent back injuries by utilizing correct weight lifting techniques and muscle group isolation and you can also prevent physical problems from developing years later.
Muscle groups that you need to work on in the back are your traps, lats and deltoids, and you need to take them slowly. Yes, you can get a ripped looking back by overdoing it, but it’s better to focus on practical strength increases over physical appearance and muscle building when dealing with your back.
The trapezius muscles are the ones that form the bulk of your back. In Traps, the fundemental exercise is the shrug where you lift the dumbbells in both hands, shrug and hold then release.
A related motion, which helps the traps a bit, but mostly works on your deltoids, is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it’s at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you’re sitting on a pistol range. Then bring it down slowly.
To build up the lower trapezius muscle, you’re going to want a sitting down ‘V-bar pull down’, where you’re pulling down against resistance. This is better than a straight pull up because it isolates the muscle thoroughly.
If you are targeting your back, specifically your lower back, one exercise that is important in helping you gain strength in your back is shoulder arches. By doing shoulder arches you will not only gain strength (this is the most important thing), but you will also work on definition of your back as well. Hold a light dumb-bell over the back of your neck and lay down on your front. Clasp your hands, then arch your back, lift, count to three, then lower slowly. It’s very easy to overdo them, so, do these sparingly.
It is very important to remember to stretch before exercising. By stretching you will help your body and your muscles maintain flexibility, along with stretching it is very beneficial to also do some cardio exercises as well.
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How to Lose Weight Using PC Dieting Software
January 3, 2009
Billions of dollars are spent on dieting. Most obestiry research is funded by dieting companies. Interesting to note is dieting is at its lowest level ever. According to NPD only 26% of women are dieting and 16% of men.
There’s many ways to diet but what is the best dieting approach? One popular approach today is using PC dieting software. One of the most effective dieting programs on the market today is called Diet Power because the program can be used based on any of the popular dieting programs- or not using any og those programs at all.
Diet Power helps you balance your nutrients against heart disease, cancer, stroke, diabetes, osteoporosis, and other nutrition-related ailments.
Diet Power tailors your calorie budget to your personal metabolism. It even adjusts your budget as your metabolism changes. This self-correction ensures that if you follow the program’s advice, you will reach your goal on schedule.
The definition of “metabolism” is the amount of calories your body needs in order to maintain your current weight. If you weighed 150 pounds and your metabolism was like an average person, you would would need 2000 calories each day to maintain your weight. Interesting to note however, is that if you are in the bottom range of metabolism, eating 2000 carolires each day to result in you gaining sixty three pounds each year.
To make matters worse, everyones metabolism fluctuates. It rises or falls as you gain or lose weight, alter your diet, take certain drugs, change your exercise routine, or catch a cold or the flu. If youre a woman, your metabolism may also ebb and flow with your menstrual cycle.
One problem with most dieting software programs is that they assume you have an average metabolism which may or may not be the case. Diet Power, however, does not assume this.
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Heal Your Body and Mind with the Master Cleanse Diet
January 3, 2009
Master Cleanse diet makes use of the body natural ability to heal itself to rid of any harmful waste found in our body. Some people named it the lemonade diet as the Master Cleanse diet requires one to consume a cocktail of lemonade. There have been many positive results for people who have faithfully stick to the Master Cleanse diet. Some even experience a huge change to their health status after just using the Master Cleanse diet for just 2 weeks.
With the Master Cleanse, you have to drink a lemonade cocktail that assist your body in removing the toxins which is slowly poisoning your body. In short, it is a very healthy way to get rid of the harmful toxins which causes all the health problems inside our body. Many of those with weight problems after trying many kinds of diet finally found success in losing when they resorted to the Master Cleanse diet. An added benefit which helps a person who follows the Master Cleanse diet is breaking the cycle of bad dietary habits.
On following through the Master Cleanse diet, you will unconsciously be discouraged to go back to your old and unhealthy eating habits. Besides solving your weight problems, Master Cleanse diet can also help in your acne problems. Normally, if you seek help from doctors for your acne problems, they will prescribed you with drugs. And most of the time, the drug works in preventing the acne from forming again. However, once you stop consuming the drugs, the acne appears again. With the Master Cleanse, it can stop acne once and for all as it clears the toxins in our body which the root cause of your acne.
Master Cleanse is effective in dealing with weight problems. Common way of reducing weight is to reduce the intake of your calories. However, your body will react differently with a sudden reduce of intake of calories. Your body will slow down its metabolism rate to deal with the shortage of calories. So, when one resumes its normal diet, you actually gain weight instead of losing.
Master cleanse diet detoxify our body and clears away the toxins in our body. As we grow older, our body repairs itself less slowly and if we do not clear the toxins in our body, our body will further degenerate. Hence, we need Master Cleanse diet to assist our body in clearing up the toxins so that our body can concentrate more in repairing itself.
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Osteoarthritis and Omega-3 Fatty Acids
January 2, 2009
The exact form of osteoarthritis may vary from mild to serious, but its prevalence (12% of population suffers from this disease) makes it extremely important for the public health. The stiffness of the body and pain in the joints are two main results of osteoarthritis. While they often can mild enough to be treated as a natural state of aged organism rather than a disease, sometimes they may cause serious problems, effectively paralyzing people.
Osteoarthritis, just as all other forms of arthritis, can’t be cured. Fortunately for those affected, it can be now kept in check and prevented, provided that you take the right steps before the situation aggravates.
First of course, contact your doctor. However, you can do much more than just taking pills. The most important thing you can do is to do exercises. First, you have to keep your joints moving if you want to strengthen them and reduce the cartilage loss. The best idea is usually to employ some aerobic-like exercise system or swimming. Weigh lifting may also be a good idea, but do not overdo it - your aim is to strengthen your joints, not to endanger them. Then, you need to reduce the stress put on joints and being overweight is the main reason of joints’ overbear. That’s why working on your diet a bit may also be in order.
The most common method of relieving pain is to use extremely high or low temperatures on the body. Hot baths are common methods of ensuring that the blood circulation will speed up, easing the pain, while cold water or ice applied on the sore joints will actually reduce the pain.
Heat and cold however, are not always enough to eliminate the pain. If necessary, it is ok to opt for prescription-free drugs. However, if you decide to ask your doctor for something stronger, remember to learn about the side effects and be very wary when you use them. The last thing you need is endangering your health because of too strong painkillers.
Another thing you may do is to add more Omega-3 fatty acids to your diet. They have the strong anti-inflammatory effect and are often used to treat heart diseases and arthritis. As most of the times it is difficult to create a tasty and varied diet with enough Omega-3 fatty acids, it is often a good idea to rely on the food supplements such as Omega Daily.
The best thing you can do is to stay in shape and be as relaxed as you can. Such factors as the overweight makes putting stress on the joints much easier, and lack of muscles makes the cartilage loss happen much faster. Generally, stay fit, balance your diet, use Omega-3 fatty acids supplement and everything will be all right.
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By N2H -
Weight Loss News
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