Description of body building Supplement

Do you think there are many supplements in worldwide? It will make many of you confuse and doubt to select supplements that suitable for you. There are some question that I heard such as "What supplement should I eat if I want to build my muscle?", "What kind of Whey protein should I take if I want to diet?".
Today I will give you a short description of supplement and I try to sort supplement name A-Z and next time I will give more description in detail for each supplement.

- Whey Protein
- Soy Protein
- L-Carnitine
- Branched Chain Amino Acids (BCAA's)

Women, Weight Training, And Metabolism

By: Andrew Bicknell

When most women think about losing weight they usually attempt one of two options. The first is to go on a diet which involves eating fewer calories over the course of the day. The second option normally involves some form of aerobic exercise, whether it be jogging, bike riding or an aerobics class. The more intrepid losers of weight will combine the two approaches and will have some success getting rid of the extra weight. But more often then not the results are short lived and the weight comes right back on when they fall off the fat loss bandwagon and return to their more normal way of life.

But why is this? Isn’t the latest infomercial exercise guru exclaiming loudly the benefits of this diet or that piece of cardio exercise equipment? Unfortunately the ability to lose weight and keep it off is controlled by your body’s calorie burning engine. That engine is referred to as your metabolism. It’s simple really, the higher your metabolism the more calories you burn, even when doing nothing. That’s right, burn away that unwanted fat even when doing nothing.

So how do you increase your metabolism to the point that it is a constant fat burning machine?

It will come down to your dedication to do the things required to permanently lose the weight and keep it off because the rate at which your metabolism runs is based on the diet you eat and how active you are. It takes calories to burn calories, that’s the way your body’s metabolism works. But it is the type of calories that determines this. The healthier your diet the more calories you can eat without adding any additional fat.

But diet is only one part of the equation. The other is your level of fitness. There are two parts to any good exercise program, aerobic conditioning and weight training. Aerobic conditioning does burn calories, but once you are done with your workout your metabolism gradually slows down. You burn calories only during the time you are exercising. That doesn’t mean you shouldn’t do aerobic exercise because strong cardiovascular health is very important in this day and age.

But if you are truly looking for the ultimate in metabolism boosting fat burning exercises then you need to weight train.

And here’s why.

Weight training forces your body to build muscle. This muscle building process does not happen while you are lifting weights, it occurs for hours after your workout is over. Lifting weights actually breaks down muscle fibers, which react by getting stronger during the time after your workout is over when you are resting. It takes energy to rebuild these muscles. Calories, lots and lots of calories. Not only that, but the more lean muscle mass you posses the more calories are needed just to maintain that muscle. And we’re not talking about getting huge massive muscles. When you weight train you can adjust the amount of weight you use and sculpt your body anyway you see fit. Just firming up your overall musculature will tone and shape your body while at the same time making it possible to keep the weight off. It’s a win-win situation for anyone who is serious about losing weight and then keeping it off.

Weight training is the best way to boost your metabolism to its fat burning heights. Not only does it strengthen your body it burns calories while you are sleeping, turning your metabolism into a fat wasting machine.

If you have tried the diets and the aerobic machines but have little to show for it try combining them with actual weight training. You may be surprised by the changes you see.

About the Author:

If you want to learn more about how your metabolism works and why weight training and metabolism

Golf Swing Weight Training A New Approach

By: Mike Pedersen

Golf swing weight training is as specific as you can get in regards to golf training to improve power, distance and iron yardages with every club. Wouldn’t you love to add 10 yards to every iron? Instead of a 150 6 iron, you’re hitting a consistent 7 iron the same distance.

This alone will greatly improve your “greens in regulation” and getting more shots closer to the pin. The end result is a much lower score.

Golf swing weight training shouldn’t be new to you. You’ve heard all the pros train for their game. So why shouldn’t you? Here’s one secret that can add a quick 20 yards to your driver in less than a week or so.

Swing a weighted club!

This is not revelating stuff, but I’m here to tell you it’s one of the quickest and most effective ways to increase your distances with all clubs.

The benefit is developing the exact golf swing muscles from a strength and flexibility standpoint within your golf swing. You'll improve your backswing and follow through range of motion, as well as your power through the hitting zone.

In all my dvds, books and websites I preach the importance of a balanced routine of both golf stretching and strengthening exercises for all your golfing muscles. This is critical for your long term success.

I am an advocate of this approach, and strongly suggest you be too. There are many muscles swing the weighted club don't hit that can be affecting your game. Like the hamstrings, lower back and even abs.

But how about a little shortcut along the way?

Golf swing weight training is something I’ve personally been doing for over 10 years and I’m fortunate enough to say I can consistently drive the ball over 300 yards. I don’t say that to brag, but to say this type of training and approach is effective and works!

Because I’m not a big guy like all those long drive competitors, golfers are surprised when they see me hit a drive. They all seem to ask how can I do that? Immediately I go into my golf trainer mode and precede to tell them the importance golf swing weight training and working on the “machine” to hit longer drives.

Within a couple of holes they are hitting me with a ton of questions they want answered. By the time I’m done, I wished I hadn’t told them what I do for a living.

No I’m just kidding.

By doing a golf swing weight training program that incorporates strength, flexibility and weighted clubs you will see the quickest results that last long term.

Your golfing buddies might think your crazy, but you’ll get the last laugh.

The winning combination is swing technique and golf swing weight training!

About the Author:

Mike Pedersen is one of the top golf performance experts in the country, author of the Ultimate Golf Fitness Guide - http://www.ultimategolffitnessguide.com

Weight Training For Women: Fitness For Weight Loss

By: Al Beikoff

As obesity levels rise higher and higher around the world, there is one aspect to this problem that hasn't changed...

You have to expend some energy and put in some effort if you want to achieve weight loss and fitness with diet and slimming exercises and weight training.

While there are many ways to go about this one of the most efficient weight loss methods continually meets resistance... (Hmm. Maybe that's why it's called resistance training ...) namely, weight training.

Women generally have the hardest time accepting weight (resistance) training into their fast fighting repertoire. After all, few women want to bulk up and look muscular and less feminine...
and that's what'll happen if you pump iron, right?

Wrong!

The only time you see a female body builder is when they're posing on stage and a common reaction is 'Yuk. I don't want to look like that! I just want fitness and a nice slim figure.'

Yet if you saw those same women in normal clothes in normal situations you'd most likely want to have the trim, shapely body that they have.

The common misconception is that if you do weight training you are going to suddenly bloom out with muscles all over you. If only that were true; keeping the weight down would be easy.

The fact is, very few women could ever make themselves look like a Ms Olympia body builder. They are professional athletes who work incredibly hard in their training and on their diet in order to maximize their muscle mass and muscular appearance.

Believe me, getting too muscular is the least of your problems. So don't reject this major weapon in your arsenal against body fat on a mistaken assumption.

Instead, consider what weight bearing exercise will do for you in the war on fat:

1.Build a firm foundation to your muscle structure.

You have muscles all over you. We all do. Without them we wouldn't be able to move. Moderate resistance training is all that's required to firm and tone your muscles. Remember, it takes a lot of work to actually look muscular.

2.Burn more calories right away.

You know aerobic exercise burns calories while you've doing them but a real boost comes from weight training. Your metabolism (rate of calorie burning) stays quite elevated for 20-40 minutes after an aerobic workout. With resistance training your metabolism stays elevated for at least an hour after your workout. Overall your metabolism will stay somewhat elevated and boosts calorie burning for anything from 4 to 24 hours depending on the intensity. It is important that your resistance training be progressively increased in intensity.

3.Burn even more calories in the long run.

With resistance training you are actually building muscle tissue, which is very active metabolically in comparison to fat, which is nearly inert. A kilo of muscle requires 50-100 calories a day just to maintain itself. So the more muscle tissue you have the more energy (fat) you'll burn off just by living, even when you're resting!

4.Strengthen bones and supporting muscle structure

This is so you don't become prematurely old, stooped and weak and susceptible to injury. This is a major reason why even women who don't need to lose fat should still be concerned about maintaining muscle tissue.

5.Improve self-esteem.

When you look good you tend to feel good. With more toned muscle you not only look better but feel good because you actually have more energy. You feel more confident and positive about life, and better able to cope with stress.

So c'mon ladies, regardless of your age, let's assist your diet and slimming program and boost your general fitness. It's time to get into moving some weights around so you can move that excess weight off your body and raise the quality of body and life. Don't wait. Start your weight training today.

About the Author:

Alwyn Beikoff is an educator and personal performance coach who helps people the world over to change the way they think and create the body and life they desire.

Cardio Or Weight Training - Which Is Best?

By: Andrew Peacock

At some point in your exercise life, you'll ask yourself whether you should be focusing more on a cardio-only program, or a weights-only program. Most likely this will be when you hit a plateau in one of them, and feel that the time could be spent in the other type of exercise.

Does it really matter if you only do one type?

Yes, it does.

Let's take a look at the aims of the two types of exercise:

Cardio Workouts

Cardiovascular exercise mainly aims to develop and strengthen the cardiovascular system (which supplies your body with oxygen) through aerobic training. This means improving the ability of your heart, lungs, and blood vessels to do their job, working together more efficiently.

By improving your aerobic capacity, you increase the efficacy of your cardiovascular system. And research has shown, over and over again, the people who maintain a high level of fitness throughout their life have fuller, more productive lives as they get older. Plus.. they also live longer than non-exercisers.

We could be here all day listing the benefits of cardio exercise: lower blood pressure, lower ‘bad’ cholesterol and higher ‘good’, lower incidence of heart attack and stroke, lower risk of osteoporosis, overall decreased risk of most cancers, increased life span, and much much more.

Weight Training:

As you are aware, weight training strengthens the muscles, and by increasing our muscular strength, your body becomes more able to deal with everyday life, by being stronger, more agile, more flexible, and more able to recover from injuries.

Research has shown that people who do some weight training have many of the same benefits as people who do cardiovascular exercise. Weight training also decreases risk of bone fractures, as the weights help to build bone as well as muscle.

So Which Is Best?

As with many of these "either/or" discussions, the best thing to do is to combine both approaches. By having an exercise routine that uses both components, all aspects of your body will be enhanced and developed to make the most of what you are capable of. Cardio workouts strengthen the lungs and increase stamina. Increased stamina allows you to work longer on weight training. Increase muscle mass from weight training provides better support for your skeleton. A stronger skeleton and better aerobic capacity means that you can go on to do more exercise, and so it continues.

About the Author :

Find out more about exercise routines and advice at http://www.fitnessequipmentlinks.com

5 Sure-Fire Tips on How to get 6 Pack Abs

By: Clint Gray

It's unbelievable some of the things I hear.

I've been a personal trainer for years and the number one thing that people want to learn is how to get 6 pack abs, yet so many of my clients actually need to focus on something else first - and that's to get rid of the 3 inch cushion they have sitting over their abs!

How to get 6 pack abs tip 1: Cut the fat!

Let's cut straight to the chase - there's no way in hell that you will ever get an eye popping, jaw dropping set of abs if you're overweight - bigger abs will just push your stomach out even further!

So if you're frustrated with your lack of results then you just have to break this down to small steps. The first thing you need to know about how to get 6 pack abs is to focus on fat burning. Break it down into steps and focus on one thing at a time.

How to get 6 pack abs tip 2: "Now do 1,000 crunches!"

Every one thinks they have to do 1,000 crunches like in the old Bruce Lee movies, but I want to let you in on a little secret. You can learn how to get 6 pack abs without even doing any crunches or sit ups!

There are a number of exercises that you can do that works with your 'core'.

Let's face it - muscles are on a human body to perform certain tasks and what good is it to do crunches when this is not your bodies main functional movement when it comes to using the abdominal muscles.

How to get 6 pack abs tip 3: The 'spot reduction' myth

There's no such thing as 'spot reduction'! Many of my clients want to know how to get rid of their love handles, or fat off their lower back, or how to get fat of their stomachs. You always see this people doing more ab crunches trying to 'spot reduce' the fat from their stomachs.

When you engage in a fat burning program you will lose weight all over your body, but everyone has different genetics so there is always a different result for each individual.

How to get 6 pack abs tip 4: Focus

Just think about it, most gym goer's are not even thinking about what they are doing. They are running on the treadmills watching T.V, reading magazines, and some even manage to read newspapers!

These very same people wonder why they have such little results for so much effort. It's simple: Where the focus goes the energy flows. All of their focus is being directed to some type of distraction.

Now you have to listen closely because I'm going to reveal the biggest secret to building the body of your dreams.

You have to develop a mind-muscle connection. If you want results you have to put your mind inside of your muscles. You have to really 'feel' what you are doing and 'feel' which muscles are being worked.

Are you are really focused when you have to ask someone what muscles a particular exercise works because you can 'feel' it?

Drop off all your worries outside the gym door and take 5 minutes to focus on what you want to achieve during your workout. Use this time to get rid of distractions and go all out.

How to get 6 pack abs tip 5: Diet

That's right - diet. The reason why so many people fail to stick to a diet (or the diet literally die's) is because they are unable to sustain what they are doing.

You can go into any book store and pick up a book that has some delicious recipes and are very healthy and simple to make.

Many people are led to believe that eating healthily is a sacrifice. Now I want to pose a very important question to you - what is it that you are sacrificing?

By continuing to treat your body like a rubbish bin, overloading your system with excess fats, carbohydrates, meat and poisons, you are doing some serious damage.

Therefore, switching to a healthy diet is actually a trade up as I guarantee that you will feel amazing, have so much energy without the 'need' for coffee (you can stop screaming now!), your arteries and organs will love you, you will be happier, your skin will have a healthy glow...the list is endless.

So, the question is, "Is that a sacrifice?" Hell no!!!

Now you see there are many factors that come into play when you are looking at how to get 6 pack abs. Start today, throw out that pizza box (pizza included!) and make yourself a plan as to what you really want to achieve and take steps that will take you closer to this goal.

You don't have to reinvent the wheel - find a system that is proven and follow it because you will get results. Just imagine how good it would feel having a full six (sex) pack on your muscle bound body.

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Want to know more?

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Clint Gray is top personal trainer who is passionate about health & fitness. What fuels him is the rewards from assisting others to have the body of their dreams.

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Avoid Aspirin If You Want To Build Muscle Mass

By: Jonathan Perez
Copyright 2006 Jonathan Perez

A lot of people believe that taking a NSAID (non-steroidal inflammatory drug), like aspirin, will help relieve some of the soreness we feel when we train with weights when our goal is to build muscle mass and gain weight.

Well, I'm here to tell you that's a BIG mistake.

Taking medications such as aspirin can have a negative affect on your muscle building / weight gaining goals.

This is because once aspirin is inside the body it blocks the effects of something called “prostaglandins”, which are what causes the slight inflammation that surrounds a wound.
Well, this blocking of prostaglandins is bad when you are trying to gain weight in muscle form because the release of prostaglandins are part of the all-important "recovery and rebuilding" process that the body puts in motion whenever it senses some kind of an "injury", including the micro-traumas that are caused when you lift weights to build muscle.

If you were to take aspirin, it would block these protaglandins, which in turn would slow down tremendously the "recovery and rebuilding" process of the muscle tissues.......and as a result........slower muscle / weight gain!It is also believed that one of the many reasons that anabolic steroids work at building muscle mass is because it assists the prostaglandins in the body, which results in quicker recovery, rebuilding of muscle tissue, and growth.So, then, what should you do if you are suffering from the ache and soreness caused by intense, heavy weight training?There are many “exterior” techniques, as I like to call them, that can be used for relief of muscle soreness.They are “exterior” techniques because it is something you do from the outside of the body to obtain the relief, in contrast to an “interior” technique, like taking a pill, which then works on the body from the inside.

Some of these exterior techniques that you can apply are:

1) deep tissue massage, which helps to break down knots, pinched nerves, and helps release toxins from the muscles

2) ice, which when applied right on the sore area of the muscle will help reduce the swelling and inflammation that sometimes causes the pain in the area

3) stretching after a workout, which will help loosen up any tightness resulting from the workoutSo, instead of taking aspirin (or any other NSAID), simply make sure that you are eating enough calories, getting enough rest, and if possible, massage the sore muscles.

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How did a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight WITHOUT using any supplements, no special diet, eating very low protein, and working out only 2 hours a week? Jonathan Perez has created the *ultimate* guide - "From Skinny To Muscular!.....How To Gain Muscle Eating Any Foods You Want, Using No Supplements Whatsoever, and Performing Only 2 Special Sets Per Week Per Muscle" FREE Details: ------->

www.FromSkinnyToMuscular.com

Build Big Biceps – 3 Top Tips for Building Massive Biceps Quickly.

By: Richard Knight

Copyright 2006 Richard Knight

Building big biceps are a “must” for everyone trying to build muscle mass. And if you’re trying to build bigger “guns” on your arm then you need to make sure you train them the “right” way, other wise you’re just wasting your time. And believe it or not it can actually take a very long time before you start seeing results if you’re training your biceps the wrong way.

So to help you build bigger biceps extremely quickly I’m going to share 3 top tips I use to build my biceps in no time flat.

Build Big Biceps Tip #1 – Hit ‘em From ALL Angles.Your bicep muscle is made up of two main parts. To keep things simple I’ll just refer to them as the inner bicep and the outer bicep. The good thing is most bicep exercises allow you to work both parts simultaneously – which is very good for us.In order to build big biceps you have to hit ‘em from all angles. Which means you have to make sure you train your lower bicep (the part closest to your forearm), your outer bicep, your inner bicep (the part that’s closest to your chest) and your upper bicep.Make sure when you workout your biceps you train all of it’s parts if you want to build bigger, stronger and more massive biceps fast. The key to building “fuller” biceps is training each part “specifically”. So be sure to do exercises that work out each part of your bicep individually and also exercises that work out all or most of your bicep muscles simultaneously as well.

Build Big Biceps Tip #2 – Focus On Form First.This is key for weight training period, focus on your form first. If you focus on “doing” the exercise correctly, big biceps will definitely follow.When you don’t use proper form, you don’t stimulate the “deep” muscle tissues needed to build bigger biceps. With poor form you actually start using other muscles instead of specifically targeting the one you want to train (your biceps).Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example. So remember, focus on form first and big biceps will soon follow.

Build Big Biceps Tip #3 – Don’t Cheat – “Only When You Have To”.When you’re training your biceps, it’s important “not to cheat” only when you have to. Cheating on your biceps is very common and odds are you have been doing it or will do it if you don’t pay attention.Remember to lift the weight “at your biceps” and only at your biceps, don’t throw your shoulder into it to help you with the workout. In order to build big biceps you have to isolate the bicep, which means only use your biceps to complete your reps.

So when do I cheat? – Well, unless you have a spot while you’re doing bicep workout, you can get away with cheating but only in one situation.And that situation is once your biceps have already failed. In other words, once you have worked your biceps to failure and you’re trying to complete more reps, then you can cheat your way through 1 or two more reps. But only once your biceps have failed “using proper form” are you allowed to cheat.

If you’re ready to build big biceps and quickly just follow these 3 simple tips and you’ll be on the road to a big biceps in no time flat.

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This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . www.skinny2massive.com

Protein the primitive Body nutrition


Protein is primitive substance of human nutrition. Protein comes from the Greek "prota", meaning "of primary importance" and were first described and named by Jöns Jakob Berzelius in 1838. Proteins are large organic compounds made of amino acids arrange in a linear chain and joined together between the carboxyl atom of amino acid and the amine nitrogen. Proteins are essential parts of all living organisms and participate in every process within cell.

Amino acids are the basic structural building units of protein. Most amino acids occur in two possible optical isomers, called D and L. The L-amino acids represent the vast majority of amino acids found in proteins. D-amino acids are found in some proteins produced by exotic sea-dwelling organisms, such as cone snails. There are twenty standard amino acids which are encoded by the standard genetic code. Some of the 20 standard proteinogenic amino acids are called essential amino acids because human body cannot synthesize them from the other compounds through chemical reaction. One way to get them is obtained from food.

There are 10 essential amino acids.

- Isoleucine: food sources of isoleucine are eggs, chicken, pork, mutton, pulses, soy beans, cottage chess, milk, piyal seeds, cashew nuts, and cereal grains.
- Leucine: The most common amino acid found in proteins. It also plays a part in maintaining muscles by equalizing synthesis and breakdown proteins. Food sources of leucine are whole grains and milk product, egg, pork, beef, chicken, pulses, soy beans, leafy vegetables
- Lysine: food sources of lysine are fish, soy beans
- Methionine: Sulfur-containing proteinogenic amino acid. Food sources of methionine are spinach, green peas, garlic, cheeses, corn, brazil nuts, pistachios, cashew nuts, kidney beans, chicken, beef, fish, vegetables, nuts, legumes
- Phenylalanine: Food sources of phenylalanine are dairy food (curd, milk, cottage cheese), avocados, pulses and legumes, nuts, piyal seeds, leafy vegetables, whole grains, poultry, fish and sea foods.
- Threonine: Food sources of threonine are cottage cheese, poultry, fish, meat, lentils, and sesame seeds.
- Tryptophan: A precursor for serotonin, melatonin and niacin. Food sources of tryptophan are oats, bananas, dried dates, milk, yogurt, cottage cheese, meat, fish, poultry, sesame, chickpeas, peanuts.
- Valine: Food sources of valine are cottage cheese, fish, poultry, peanuts, sesame seeds, lentils.
- Arginine (essential only in certain cases): A semiessential or conditionally essential amino acid , depending on the developmental stage and health status of the individuals. Food sources of arginine are chocolate, wheat germ and flour, buckwheat, granola, oatmeal, dairy products, beef, pork, coconut, pecans, cashews, walnuts, almonds, Brazil nuts, hazel nuts, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, poultry, pheasant, quail, seafood, soy beans.
- Histidine (essential only in certain cases): Food sources of histidine are grapes, meat, poultry, milk products, root vegetables, green vegetables.

Proteins are necessary for body builders because main point of body building is lifting weight to rip muscles but don’t make it injure. Proteins which body builders consume go to renovate muscles from ripping; remaining proteins go to increase muscles size. A sufficient protein for body builder should be 1 – 1.5 grams per 1 pound of body weight per day. But don’t be confuse protein weight and food weight, because in one kind of food there are many type of nutrition such as fat, carbohydrate, fiber and minerals. A piece of beef separable lean and fat, trimmed to 0 inch fat weight 100 grams contains with protein 30.5 grams, carbohydrate 0 gram, fat 9.4 grams and has 215 calories. A piece of chicken meat and skin weight 100 grams contains with protein 22 grams, carbohydrate 10.3 grams, fat 21.9 grams and has 331 calories.

Protein that human consume will transform to amino acids. If human body cannot absorb all of amino acids, amino acids cannot hold up in the body. Amino acids will release to urine. Body builders who must consume more protein than another people should calculate their sufficient protein for getting high useful protein in each day.