Also, there’s another thing you should think about before buying diet pills. They tend to make you feel awful. Jittery. Confused. It doesn’t feel good to be on diet pills and that’s one of the reasons they don’t work. Most people can’t stand to take them for very long.

Instead of choosing diet pills you should choose an all natural dieting plan that will not only work to help you lose weight in the short term but also help you lose weight long term. And it will help you to keep the weight off long term, something that diet pills will make next to impossible!

The recommended diet plan is The Day Off Diet not only because it works so well and because it’s extremely easy to follow but also because it’s so livable. It allows for a “day off” to eat anything you want every 7th day. That weekly “pig out” day actually helps you lose more weight by boosting your metabolism in conjunction with The Day Off Diet’s “Green Light” food guidelines which makes your body “turn off the fat storing gene” so that your body loses fat much faster.

By Johnny Moon

1. They cause the body to go into “starvation mode” due to the low amount of calories consumed. This makes the metabolism slow down which makes it harder to lose weight in the long term and also much harder to keep that weight from coming back on.

2. They are very difficult to follow due to the montony of keeping track of all of the food you eat and the constant hunger that you feel.

3. They don’t teach you how to eat, only how to starve yourself. If you get to the point where you’ve lost all of the weight you need to on a low calorie diet, you’ll likely just gain it all right back as soon as you go off the diet.

The Day Off Diet, on the other hand, corrects all three of those problems.

1. It’s weekly “day off” which gives the diet it’s name keeps your body from going into starvation mode. This “calorie spike” every 7th day is not a great way of satisfying your cravings and a great psychological motivational tool, it’s also essential to boosting the metabolism so that you lose weight faster.

2. It solves the problem of having to keep track of what you eat and of feeling hungry because with The Day Off Diet you do not have to keep track of what you eat and you never go hungry as there are always “Green Light” foods to eat!

3. The Day Off Diet teaches you how to eat well, not how to starve yourself. You will learn what foods are truly good for you long term and this will improve your eating habits for life.

Kayla Schwinner

The first thing you should do before you even look into a diet, is to get your mind set on a goal. You are going to need to be focused 100% on your end goal. You need to create a plan to reach that goal and be successful. You need to get your mind ready for the sacrifices you are going to need to make to get the results you want, before you even go after any food.

You are going to need to cut things out of your normal routine. Things like dinners out, visits to McDonald’s and other restaurants, and going to the bar with your friends, are now going to be off limits if you want to lose weight rapidly.

If you are truly passionate about losing weight than you will find that your craving for lose weight rapidly foods will be much stronger than your craving for junk food. Most people will be shocked at how quickly they manage to get to their goals because they are able to stick with their diet.

To lose weight quickly you are going to need to eliminate fat, cut calories down by reducing your food intake and eating lower energy foods, and reduce foods that take awhile to burn. For even better results you should just consider removing all processed foods from your diet.

A great way to get a jumpstart on losing weight and save money is to go with the most natural and basic foods. They will help you get the best results, but this is an unpopular option because these foods do not taste the best.

The foods that you should be eating are fruits, vegetables, seafood, and lean meats. You should also eat slow-release forms of carbs like pasta, brown bread, potatoes, and brown rice.

The topic of lose weight rapidly foods is a very wide topic, with much information and many suggestions. This article should give you the basic idea so that you can get out there and begin to lose weight!

Jeff Schuman

Lifting weights is the only way to effectively work certain muscle groups by providing the resistance needed for a good workout. The fact that weight training is needed does not mean that you should jump in and start with a maximum weight. You need to work your way up. That means start out with a weight that is difficult to lift, but you are able to do it with some effort.

As that weight gets easier to lift, add more weight. The idea here is to build up slowly so you don’t risk injury to your body. At the same time, if a weight is too easy to lift it won’t do you any good no matter how many reps you do.

It is especially important to take care that you do your weight training exercises correctly. Take extreme caution and feel the muscles as they work to lift the weights. Your form is just as important as how much weight you are lifting, so pay special attention to how the exercises should be done and perform them safely.

Safety cannot be overemphasized. Weight training requires lifting heavy weight and safety needs to be kept in mind at all times. Doing squats and dead lifts both put a strain on your lower back and can cause serious injury if not done correctly. It’s a good idea to wear a weight belt when performing these exercises to minimize the risk of injury. Weight belts keep your spine aligned so you don’t do an exercise improperly and also provide support to your lower back.

Increased physical performance is the ultimate goal and weight training in body building will only be achieved if the exercises are done properly. Muscles require energy to produce movement and they function like the engine or main powerhouse of the body. Strength training with weights increases the muscles’ size, strength and endurance to provide more power to the engine. This directly translates into improvements in our ability to work, to enjoy our favorite sports and hobbies and to our overall lifestyle.

A weight training program will also improve your physical appearance as energy required to lift those heavy weights melts your excess your body. As you start to burn off the fat, you may find yourself losing a little weight but you will also gain muscle tone and ultimately gain solid, lean muscle mass.

The end result with weight training is not just to get rid of a flabby body but to develop masses of solid muscle. Since muscle weighs more than fat, you may find yourself looking slimmer but packing more weight.

By making weight training is a large part of your body building program, you will realize huge results gaining a better looking, healthier body in the process. If you want to have well-defined muscles, you must incorporate weight training into your exercise program.

By Gerry Marsh

And what you would say for getting a 10-30 pound higher strength gain in your best bench press, squat and dead lift?

Before you decide it is impossible allow me to show you results obtained from a clinical trial that examined the effects of supplement-timing.

What is Supplement-timing?

I know it is not the first time for you to hear about the importance of supplement timing. Steel I can be quite sure that it is the first time you face this powerful approach to this subject. In proved Natural Muscle Mass Building systems like ours Supplement-timing is effectively used and all weight lifters who follow it just burst out off joy.

Let me tell you about what you missed until now in case you did not use Supplement-timing until now. If you are using it please check the rest of this article anyway since you may be surprised . Proper and most effective Supplement-timing involves taking one serving of Micronized Creatine with one serving of Whey Protein Isolate in ice-cold water, just before and after training. If you are bigger, leaner or have a faster metabolism you will feel even greater benefit from increasing the dose of each serving.

A newest study featured in a recent issue of New Scientist reported that bodybuilders who supplemented with Whey Protein Isolate and Creatine immediately before and after every workout gained double more in lean muscle mass as a control group.

An extra benefit is that this strategy also gives you better strength gains and reduced body fat % at the same time!

Why is Supplement-timing so effective?

In few words, since it is science-based approach to optimizing the anabolic response to training. This strategy ignites more powerful anabolic response from each and every workout.

All serious researches on how to speed up muscle building process, if they opened the results for public, they are all pointed towards the timing. It is all about the ways and means to produce synergistic response that provided a much more powerful anabolic (growth) response to exercise. Off course this conditions in the body promote faster recovery and greater synthesis of muscle protein. However, the idea was merely a theory, until now.

Based on the unique properties of Whey Protein Isolate and Micronized Creatine when this study is made, it is done with the scientific conviction the consumption of these two supplements just before and after intense weight lifting would supply all the necessary components at precisely the right time to amplify the anabolic effect of the workout. I

The results obtained from a well-controlled clinical trial with weight lifters clearly proved authors to be correct!

Supplementation with Whey Protein Isolate and Micronized Creatine just before and immediately after every workout during a 10 week training program produced much better strength gains in two out of three tests.

Supplementation with Whey Protein Isolate and Micronized Creatine also provided a gain in lean (muscle) mass that was 100% greater than that achieved by the control group. That’s correct, double the gain in muscle mass!

No supplement currently on the market will achieve this effect. Definitely, none have evidence from well-controlled clinical research that demonstrate this effect.

The carbohydrates contained in Creatine produce huge anabolic effect on muscle.

The research on Whey Isolate and its packing on muscle mass during clinical research is unmatched thanks to it’s a unique formulation that ensures an abundance of growth-stimulating amino acids and bio-active peptides are delivered directly to muscles to stimulate protein synthesis, minimize breakdown and speed recovery.

The Conclusion . . . Build 100% more lean muscle, faster, by following three easy steps! 1. Determine your exact nutritional requirements.

2. Create conditions for fast, muscle gain with proper intake of that calculated calories but in more, frequent meals.

3. Maximize the muscle growth response with supplement-timing. Simple steps:

Take one serving of VP2 Whey Isolate and Creatine HSC just before and immediately after every workout. This science-based method stimulates a much faster rate of recovery and more powerful muscle gain response that produces better gains in muscle mass and strength.

For even better results be sure to add at least one serving of L-Glutamine in order to promote a strong immune system and faster recovery.

Supplement-timing is a simple, straight forward strategy that is proved in effects and results by this research. Who can say that those are not amazing results?

It is all depended on our ability to recognize the quality. With all the outrageous, completely unfounded claims made by some companies about their products, it’s easy to forget what works the best.

By Sasha Dzamastagic

I am going give you a few tips on how you can get flat abs. I am also going to pass along some myths that keep floating around about the ab area. I will finish with a few of the top flat abs exercises.

Okay, first, you need to know that over 90% of people that want flat abs will not achieve their goal because what they are doing is wrong. The biggest part of getting flat abs is not doing countless crunches and sit-ups. These do help, but the main problem that is going on is the fat on the belly. That fat is hiding a beautiful core that you want everyone to see.

So, the first thing that you need to concentrate the most on is to get rid of the extra fat that is on your ab area. You may look awesome everywhere else, and even look good in your stomach area, but there is a little bit of fat there that is hiding the true beauty.

You need to be concentrating on an exercise and diet that targets the abdominal area, and that brings me to my first myth. People thing that all of the diet foods and foods that are low on carbs and sugars are good to lose stomach fat on……FALSE! These foods are full of artificial sweeteners, sugar alcohols, etc that are shown to increase the amount of fat on your belly, so you are fighting a losing battle when you eat this stuff.

Instead try to lower your carbs naturally, eat organic foods, and drink plenty of water each day. All of these will really help you to get the flat abs that you are after.

You also need to avoid any kind of pills that are supposed to make you get this wonderful body. Most of these drugs have not been FDA approved, and may not even contain anything that helps you at all. The safest thing to do is to avoid all of them at all costs.

Now, exercising your abs should not be limited to crunches and sit-ups. You need to start using an ab ball, doing air bike crunches, crunches with weights, leg pull-ups, etc if you really want to see some results.

By Andrew Hoffman

After those initial few days, I had an epiphany (or so I thought) as how to wade through all the noise. “I’ll just use the most popular workout/diet/supplements. That will ensure I get the soundest advice and save time in the process.” The months that follow this epiphany will seem like a broken record to anyone who has been in the iron game for any amount of time. Solid gains in lean mass and losses in fat mass ensue for a few months, and then, stagnation. Desperately seeking more mass, I decided to follow the most popular advice: massive amounts of calories followed by huge cutting phases. Needless to say, it took me about a year to undo the amount of fat mass I put on my frame. All of that hassle for a few measly pounds of muscle! I’m not here to tell you that I have found the secret training split/diet/supplement that will melt fat off of your frame while adding slabs of prime beef. I am here to implore you not to take the same road that everyone else takes in fitness. The wide and smooth path may be comfortable and safe, but it marches strait into the heart of mediocrity.

Think about what natural bodybuilding was when it started out. It was about being the healthiest individual possible, both inside and out. Looking healthy was the manifestation of being healthy. It wasn’t for the masses in its original form. Look at it now. The majority of people fall into the Monday through Thursday lifters. They eat high protein and low fat diets while shoveling in high glycemic carbohydrates that contain little fiber. They train according to workouts that either are too easy to cause any major adaptation or so intense that they burn out (most don’t recognize this state, and think they need to crank up the intensity even more to keep the gains coming). Then to top it all off, they use supplements that make extravagant promises and deliver minimal results at best. Once the average bodybuilder thinks they are at the top of their natural limits, they begin to ponder, and unfortunately, begin to use anabolic steroids. I can hear the people reading this article saying “Yeah, well I am very strict with my diet and training, and I only take this and that supplement because they are proven to work”. First off, let me congratulate you on being strict enough to stick to something that yields minimal results. It takes a special kind of person to have dedication to something with a small return on investment.

The point of the matter comes to this: don’t be common. Research the bodybuilders and fitness gurus who say things that go against the commonly held beliefs. Look into other areas of knowledge (natural health for example) for a deeper and broader understanding, and then apply it to your individual bodybuilding goal. Realize that just beyond the common is the extraordinary. If you want to be at the very height of fitness, you have to go underground. I can’t tell you who to listen to. Average people desire to have things given to them instead of working for it. Besides, the journey is just as important as what you find at the end. The elite natural bodybuilders understand that. If you don’t want to be another mediocre “bodybuilder”, you know what to do. Get out there and do it!

Copyright 2007, Masszymes Inc. All rights reserved.

Sleeping to build muscle.

Sleep is one of the most important factors in muscle growth. If you are not getting eight hours or more of sleep per night you are severely hindering the ability of your body to grow new muscle and repair damaged muscle. There are several things that sleep actually does or allows to happen, the first and maybe the most important of these is the fact that during the first four hours of sleep your body secretes the majority of HGH also known as human growth hormone, which is essential in the building and creation of the muscle fibers. Sleep also allows your body to slow down and do almost turn off, which shifts focus to healing repair and regeneration.

Nutrition builds muscle.

Nutrition is another key area that is severely important to new muscle growth and like sleep it is one that many people do not pay attention to. Without the proper sleep and the proper nutrition your body is already behind the eight ball and your muscle building processes screeched to a halt. Now most people understand the importance of nutrition, but fail to apply it properly and most people think they can get the proper nutrition from a pill or vitamin. This is incorrect! The majority of nutritional needs have to be met from your diet. You need to be eating probably anywhere from five to eight meals per day. Every two to three hours with that being said, there may be certain nutrients that you’re not able to meet adequately through your diet and in that case, that is when you introduce a vitamin or supplement.

Exercise builds muscle.

And with the other two factors firmly in place we can move on to the third and final factor in building muscle and that is exercise. Without exercise and the stimulation of the muscles all the sleeping and all the nutrition in the world will not build any muscle. Plain and simple muscle is built in response to stress from exercise, weight training, running, cycling, you name it! The one pitfall that most people fall into is they put too much emphasis on exercise or weight training. Sure it is important but if you do all the exercise in the world you will simply not grow unless you get adequate sleep and proper nutrition. So basically, if one of these is missing muscle building again comes to a screeching halt.

So hopefully with these three key elements identified, you’ll be able to build as much muscle as you want.

This aspect is the power of your mind. First and foremost, understanding how integral your brain is to bodybuilding will change your physique quicker than any diet, workout plan or supplement will ever do. Only the best of the best ever fully realizes how vital the mental aspect of bodybuilding is. The mind saturates all aspects of bodybuilding, and can make or break any physique. It is so important that in my opinion, it should be the first thing trainees attempt to master, as it will positively affect every other aspect of your life. Your mind manifests itself in three major ways:

1. Attitude - Your attitude is controlled completely by your mind. You are the one who decides whether your workout is going to be ordinary, or so intense that the only thing you can do is collapse on the ground and smile. Your attitude determines if you are going to stick to the diet, or convince yourself with enough lies that one (insert unhealthy food here) is okay. It is so important to realize that reaching the pinnacle is a 24 hour a day, 7 day a week endeavor that is not for the faint of heart. This type of attitude is difficult to obtain to say the least, let alone maintain over the course of a lifetime. Fortunately, you can transform your attitude with knowledge.

Increasing your knowledge base is the best way to impact your attitude. Simply following a workout is all well and good, but delving into every aspect of your training splits will yield so much more. Confidence blooms from knowing that your training is completely thought out, your diet is spot on for your goals, and your supplements are adding exactly what is needed. Knowledge is the key to unlocking that “take no prisoners” type attitude that separates the beginners and intermediates from the advanced.

2. Focus - Once your attitude is set in stone, the next thing to conquer is focus. Knowing how to focus will take the intensity and results of training to unbelievable heights. Focus is very easy to spot in the weight room. Unfortunately, you can’t just outwardly copy focus and achieve the same results. Focus is mainly internal. And inside the confines of the human mind lay the deepest form of focus in the muscle-mind connection. For example, the bicep curl is a very simple and recognizable exercise yet most trainees never focus enough to take the exercise to the next level. Your brain has to leave your head and take up residence in your biceps. Envision each bicep as mechanical pistons with perfect form. Activate every muscle cell using the power of your mind. Envision the myosin and actin latching onto each other and fully contract each and every sarcomere (this is where the knowledge comes into play). Once you put yourself fully into the movement, you can make even the most rudimentary exercises skin-bursting intense.

3. Vision - Put simply, vision is that intangible goal in all of our minds that we are striving for. Natural bodybuilding without vision is like driving without a road map. You might end up where you trying to go eventually, but the odds are just as good that you’ll end up in the boonies. The main problem most new trainees have is that they think they know what they want to look like. However, without the attitude and drive, vision is nothing more than a dream.

Attaining a true vision of your future physique is difficult. First and foremost, you must have at least a sub 10% body fat level to understand what your body can transform into. Once there, study your physique in the mirror. Determine your body type, taking into account strengths and weaknesses of every body part. Then study other natural bodybuilders with similar characteristics to understand what is possible for you. Once you clamp down your ideal physique, pin it to the front of your mind and situate all parts of your training, diet and supplementation to reach that goal. That vision will adapt and change as your body metamorphosis continues, but always have that vision in the front of your mind.

So, is it impossible to achieve a great physique without engaging the mind? You may achieve some of your goals but you will not realize your full bodybuilding potential. I’m sure every one reading this article can name one person in their gym that seems to nonchalantly cruise through their workout and boasts an impressive physique. But mastering the incorporation of the mind to your bodybuilding odyssey will give you infinitely more satisfaction than just going through the motions (not to mention the body of your dreams). Now get out there and learn!.

Copyright 2007, Masszymes Inc. All rights reserved.

Diet: diet is very important if you want to achieve a great looking six pack. You will not only need to quit the junk food but replace it with a healthy diet. In order for your six pack to show you will need to lose your abdominal fat. Otherwise the fat will cover those great muscles and all your work will be wasted. In order to do this you will need to take a diet that is low in fats and regulate your carbohydrates. You will also need to have extra protein in your diet.

Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. (Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative to crossing your arms in front of your chest is to lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster.

Drink Water

If your body is dehydrated, it will retain water, giving you a “smoother” look. Make sure you are well hydrated to avoid water retention. I personally drink a half to one gallon of water a day. Remember, water “in” means water “out”.

Buy a Swiss ball. Lie on the inflatable ball to do your exercises. You’re working muscles through a full range of motion. Building muscle burns calories.

Vary your routine. A little variety — swimming, running, walking, working with the Swiss ball — will keep your calorie burn consistent, says DeGennaro. If your body gets used to one exercise, you’ll soon quit burning calories — the plateau we know too well.

Eat healthy foods. - Do not skip meals. Cut down on calories and eat more fruits and vegetables. Eat a large, healthy breakfast, it is the most important meal of the day. Stay motivated. - Motivation is the key to success. Have your mind set on losing weight and getting six pack abs.

The other part of the formula is to take up cardiovascular exercises (like riding a bike, swimming, jogging or even skipping rope) for about half an hour at a time to increase your metabolism and to process food faster in your body. Once you can digest your food quicker, it’s easier for your body to begin using stored fat as energy.

The other thing that’s als extremely important is what you put into your body to fuel it. Having healthy eating habits that fuel your body with the right type of nutrients will make a huge difference in your fat burning efforts

It is important to remember without ab exercises for a 6-pack that you can overdo it very easily if you get too into your workouts. This may sound redundant, but it is very important. If you insist on working out more just jump on the treadmill, it will do you good without the bad!

Track your progress and your habits effectively and never let yourself settle into a rhythm with only one ab exercise. Ab exercises for a 6-pack will not be easy to do everyday, but they will pay off and you will not regret doing them!

by Franchis Adam
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