Paxil Review-Antidepressants Causing Suicides in Kids

Paxil Review-Antidepressants Causing Suicides in Kids

Antidepressants (Paxil) Can Cause Suicide and Violence

 

Paxil Review|Lawsuit Charges That Paxil is Addictive

Paxil Review|Lawsuit Charges That Paxil is Addictive

Paxil Review|Antidepressant Paxil May Increase Suicide Risk

Paxil Review|Antidepressant Paxil May Increase Suicide Risk

6 Pack Abs Review|The Secret To 6 Pack Abs

6 Pack Abs Review|The Secret To 6 Pack Abs

So, what should you be doing with your diet in order to get a 6 pack abs?

Paxil Review|Company Testing Paxil on 7-Year-Olds Despite Suicide Risks

Paxil Review|Company Testing Paxil on 7-Year-Olds Despite Suicide Risks

Paxil Review|Drug Company Pays 3/4 of a Billion Dollars for Selling Adulterated Drugs

Paxil Review|Drug Company Pays 3/4 of a Billion Dollars for Selling Adulterated Drugs

    

Scientists Learn Nutrition Secrets From Cavemen Diet

Scientists Learn Nutrition Secrets From Cavemen Diet

The Best and Worst Vegetables to Eat-Specially After A Colon Cleanse

The Best and Worst Vegetables to Eat-Specially After A Colon Cleanse

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Fat Loss For Idiots, Easy Ways To Lose Fat

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?

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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?

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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.

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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.

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

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While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Check here to see new video

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.

So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.

When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

Protein Powder, The Skinny Guy's Guide To Protein Powder

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So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for!

Is Protein Powder really necessary?

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So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

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I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also:

• Supports red blood cell production


• Boosts your immune system


• Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

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A better question would be, "How much pure protein do I need to achieve my goals?"

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) - whole food

Meal 2 (mid morning) - liquid protein meal

Meal 3 (lunch) - whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.

Whey Protein Versus Whey Isolate:

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Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.

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Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

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While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density
Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Check here to see new video

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.
Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Check here to see new video
Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.
Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique.

Check here to see new video

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?
The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

Check here to see new video

How to Avoid Over-training to Maximize Muscle Growth

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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
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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.

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?
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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.
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.

Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
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3 Bodybuilding Myths That Are Sabotaging Your Good Results

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The problem with putting on muscles and physical exercise is that so significantly details get's passed around that folks just start out accepting it as truth since so many other folks have currently said it. Never brain the actuality that it's absolutely bull and has no basis actually. Right here are several bodybuilding myths that will hinder your success.

1.) To search like a bodybuilder you should train like a bodybuilder.

That is on the list of most common myths as men and women will point with a bodybuilder and say "See! It operates!" They entirely ignore the fact that numerous of these bodybuilders have incredible genes or have spent hundreds of dollars on all sorts of supplements to help their bodies recover in the traditional 5-6 day teaching routines with 5 exercises per system element. Education the "traditional" way for the normal man or woman will only hurt their lengthy phrase ambitions. The identical men and women will then say you "just must train harder" and "use this product" to obtain the entire body you desire. I say bull!

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2.) If you're not getting a pump, you are wasting your time

This myth is so total of bull that it is a wonder individuals even now say this. You can get a pump in your muscle tissue by lifting a five pound pounds 100 times. Does that mean you're getting larger? Of course not. All a pump is is just blood acquiring stuck with your muscles. That's it. It doesn't mean something else whatsoever. What's worse are the persons that say a pump suggests your muscle tissue are receiving nutrients or whatever to support them grow. Your blood continuously circulates by means of your system and does this. The only issue backed up blood inside your muscles is going to perform is hinder new blood from having to it. Which would you choose your muscle to possess; old, stale blood or rich, new blood? Appears like a dumb question, perfect?

three.) You ought to train to failure

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Now I think somewhere along the way, this message was screwed up. While you train with weights and increasingly enhance the quantity of weight and intensity of the exercise, your entire body will react and try to grow new muscle tissue to adapt towards raising quantity of demand you're placing on it. In other words, continuously perform harder and your system will boost. To lots of people will lift the exact same bodyweight more than and above and wonder why they're not receiving any bigger. You have to always keep improving; either the bodyweight or the intensity.

Now somehow this message got twisted into "If you don't lift till failure, you are not sparking new muscles growth." Everywhere else is the world, people never do anything till failure and their physique adapts just fine. Sprinters and speed skaters have incredibly muscular bodies and they do not run and skate right up until they fall more than. Swimmers can hold their breath for lengthy periods of time and their body uses oxygen really efficiently, but they don't train till the pass out under water. Education to failure just isn't needed and accomplishing it just to the sake of itself will only tire out your muscle groups and hinder future development.

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