15 Muscle Building Rules For Skinny Guys And Gals! (Part 2)

In part 1, I touched on general weight gain rules and reasons why you can't gain weight. Now it's time to get into workout specifics...

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.



5. Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.



10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don’t program hop

Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

In Part 3 of this article, I will cover your eating rules and guidelines to MAKE SURE you know how AND what to eat to build muscle mass.

15 Muscle Building Rules For Skinny Guys And Gals! (Part 1)

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.



GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.

It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.

In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

12 Secrets for gaining mass

If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing.

Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.)

Eat According to your metabolic type, "the metabolic typing diet"

Lift mainly in the 8-12 rep range

Your tempos should range from 3-1-3 to 4-1-4 and no more

You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone.

Don't lift longer than 45 min per workout, less at a higher intensity equals more.

This would be different if you were on pro-hormones or juice, because of the recover time.

You shouldn't be performing any cardio

Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight.

Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym.

Though follow science it can do way more for you than just taking some pill.

Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now. And if they don't get you results fire them immediately.

Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.



What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

3. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.



Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.



The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease – they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.

Benefits of resistance training

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.



What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.



What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

4. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

5. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

6. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

Benefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

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7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

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The product is called Caligain and it is a natural nutritional supplement, which will help you gain muscle mass and prepare yourself for more intense work-outs. It is recommended for novice bodybuilders, who don’t have a lot of sport experience and their bodies are not that well shaped. Caligain is also appropriate for advanced sportsmen, who want to gain one or two kilos of MM (muscle mass)! This is one of the best products in the market, many doctors and specialists define it as the best gainer, considering the low price and the high quality of the product!

After you’ve gained the necessary MM, you can continue to the actual growth and shaping of your muscles! This will happen easier and more efficiently if you just choose MuscoMax and follow the instructions! Only after a short period of time (about two or three months) you will be as good as new… with bigger strength, firmer muscles and higher self-esteem!!!

Order:
The best gainer on the market, recommended by many specialists – Caligain! (only $54.95)

The best muscle building supplement – MuscoMax (only $49.95)!!!

Invest in a better looking you today!!!

Muscle building and toning tips

It is important to supplement your body with essential nutrients while building muscles. Proper nutrition boosts body metabolism to perform strength training & accelerates muscle growth and toning. MuscoMax is an exclusive body building & muscle toning formula that gives effective results in your workouts for sleeve ripping biceps, broader shoulders and a tough chest in a short span of time.

It is also important to know the basic fundamentals that are required to achieve a well toned and attractive body. These tips from our experts & professionals have also been instrumental in the development of well built physiques of professional body builders in the industry. With just a little solid commitment & knowledge, you can get the perfect body you’ve always desired, with MuscoMax. These essential Muscle Building & Toning tips will help you in maximizing your muscle definition entirely.

Gain Stiffer and toned muscles in just a few months with Muscomax!

1)You Must Train Smart

The following workout routines always give effective results for weight lifting. It is necessary that you warm up before you begin your weight training sessions. Mild stretching exercises are also necessary prior to heavy weight lifting exercises.

• Train Your Body With Free Weights

Machines are always good to exercise with, but for beginners it is always advisable to concentrate on free weights like barbells and dumbbells. Free weight balances and maintains the growth of muscles and it also enables you to exercise various muscle parts. Free weight lifting gives rise to little bumps, striations and definitions all over your body instead of lump muscle concentration you would generally acquire during workouts. This is why most of the professional body builders completely depend on free weights.

• Train With Compound Exercises

It is advisable to include as many compound exercises as possible in your daily workouts. It exercises greater muscle mass by involving & utilizing various joints in the human body. Some excellent compound exercises that you can perform are Squat, Dead lift, Chin ups, Dips, Bench press, Barbell Press & Bent-Over Barbell Row.

These would encourage you to exercise with heavier weights which accordingly will develop your muscles. Remember that if you want to build Muscles fast, then you must perform lower body exercises that make up to 60 – 70% of your musculature! If you don't train them, it will not only make you look spider-legged but the entire body will not grow as effectively large. Usually people do not train their legs because squats, dead lifts and lunges can be very difficult exercises. Moreover these exercises are important because they intensify your growth hormones & shape your body in a balanced way, making it more attractive.

• Follow the Forms And Techniques

This is the most crucial aspect of bodybuilding. Disregarding this important factor will make you prone to severe injuries and abortive results.

Lifting extra heavy weights out of pride or lack of knowledge will damage your body. The core advice for weight lifting exercises is to lift weights focusing on the muscle you aim to build for that exercise. Lift weights with utmost caution and progress onto heavier weights gradually.

Do not perform cardio exercises on the same day with your weight lifting work. In fact, during the muscle building phase, you should limit cardio work because aerobic exercises burn muscles. You can increase your cardio work during the body fat cutting phase to reduce body fat and develop strong and attractive muscles simultaneously.

2)Eat Right

Whether your main goal is to cut down fat or gain muscle, appropriate nutrition is the key, so don't overlook that.

• Consume More Calories

To develop new muscles, it is very essential to eat more calories than your body burns off. Surplus calories are the central requirement in a muscle building program. To put on muscle mass, you should make every effort to eat around 18-20 times your bodyweight in calories. The additional calories will be used by your body to repair muscle tissues injured during heavy exercises, and to build new, strong muscles. You should always eat food with nutritious calories which will supply you with the exact nutrient breakdown essential for gaining muscle.

• Eat More Protein

High protein diets build more muscles when incorporated with intense training. Proteins provide the necessary amino acids to build and repair muscles. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

• Eat frequently

To build muscles, your body requires a large quantity of calories. Unfortunately, your body can only digest a certain number of calories per meal. To enable your body to actually take in and use the necessary calories you will ingest, you have to lessen your meal size and increase your meal regularity. Breaking your calories into smaller, more frequent portions will aid food assimilation and consumption of nutrients.

• Drink plenty of water

To make ensure that your muscles stay hydrated, you must drink more water. Dehydration can take place easily if you train hard. Drinking a adequate quantity of water not only helps to increase more visible veins, but it will also help to aids detoxify toxins from the body. Protein creates metabolic waste products that must be break up in water. Without an adequate amount of water, the kidneys cannot remove these wastes efficiently.

3)Get sufficient Rest

Excess amount of stressful training slows down your metabolism and capability to produce stronger and stiffer muscles.

• Exercise intensively, but never Over-train

You must train intensively for your muscles to grow. However, overtraining could shatter your efforts of achieving a muscular body. One tends to perform more reps or add more weight than the previous session. Because of this, it is essential that every time you do heavy workouts, you give your body time to recuperate as it helps bear injuries and endure small scarring. Contrary to popular beliefs, your muscles grow when you relax, especially while you are asleep and not at the gym. So sleep at least 8 hours a day. Also, do not train on a daily basis or exercise the same muscle group more than twice a week. If your training is rigorous enough, do no more than an hour per session.

4)Be Regular

Regularity is the biggest requirement to attain the perfect body type. You can have the best diet, the best training program, workout in the best gym that has the best equipment, but without consistency, it is quite useless. With a firm resolution and determination in your plan, nothing can stop you from attaining your goal.

5)Pick the best body building supplement

There are a number of supplements and specific muscle enhancing products existing in the market. However, many of these are deficient in essential nutrients required for muscle growth and toning. If you wish to become strong with robust muscles, you must be very careful while selecting the right supplement for your muscle growth. MuscoMax gives you a surge of energy whenever your body uses up nutrients from rigorous workouts.

MuscoMax serves your body with sufficient vitamins, minerals and necessary elements for a muscular and well toned body. Additionally, this powerful muscle building supplement enhances muscle growth by improving regular body functions. This efficient supplement with a high nutritional value is a must for a strong physique.

Amplify your workout efficiency with MuscoMax….Order now!!

How Does MuscoMax Work?

MuscoMax supplements the athletes with essential nutrients that are need for the building of strength & also with vital elements that are crucial for lean-muscle gain. MuscoMax can be a major part of the training courses of world-class athletes along with avid sports enthusiasts too. If used on a regular basis, this intense formula will improve stamina for daily workouts and enhance your complete performance.

The natural elements present in MuscoMax help to increases the levels of growth hormone or somatotropin in the body. The growth hormone stimulates the liver and other tissues to secrete IGF-I (Insulin-like Growth Factor). IGF-I is the key player in muscle growth. It promotes both the differentiation and proliferation of myoblasts or muscle cells.

The ingredients in MuscoMax also increase the free testosterone levels which maximizes the creation of new muscle cells & also enhances strength levels. The combination of herbs & other ingredients present in MuscoMax ensure that the body looses excess fat while only gaining lean muscle & also increase the body’s immunity against fatigue & other diseases. This guarantees that athletes sustain better & can have harder workouts.

For Maximum Muscle Size and Strength - Order now!!!

Give Your Body an Extra Energy Boost

Give Your Body an Extra Energy Boost & Improved Muscular Structure with MuscoMax

There are many steroid and creatine body building supplements available in the market today that do give good results but most of these come along with major side effects that can steal away your health or maybe your life. Some of the common side effects of steroidal supplements are stroke, heart disease, liver damage, increased cholesterol, increased blood pressure, and body hair growth. Common side effects from creatine supplements are dehydration and cramping with possible long-term effects of muscle, heart, and kidney damage.

MuscoMax is a non-steroidal potent muscle building & strengthening supplement. MuscoMax uses a superior mix of exquisite herbs and essential ingredients to give you extreme muscle strength, massive muscle size, exceptional performance and undying stamina! These advanced ingredients have been renowned since ages to show excellent results in the toughest of situations.

You can see and feel the vast difference the MuscoMax muscle volumizing formula can create in your performance and physique in a very short span. MuscoMax has shown progressive effects in athletes from various forms of sports and has been successful for both sexes. In simple terms MuscoMax gives you a bigger, stronger & a much toned physique!

Order MuscoMax Now!

New Formula for Muscle Growth

A Unique & New Formula for Muscle Growth & Strength – MuscoMax

People have been interested in maintaining good health, developing strong bodies and extending their live span since ages. But attaining such a goal is still a difficulty for many of us. Maintaining a good physique with great health and longevity is not an easy job.

A blend of the proper genetics, good diet and a precise amount of regular exercise may contribute to this goal but that alone is mostly not enough. Sadly, even with all of the above mentioned things, some of us fail to get that perfect body. If you want an amazing physique, good health, longevity and improve your general lifestyle, you will have to work hard for it. No easy ways out here.

MuscoMax Helps You Grow Muscle Like Never Before – Order NOW!!!

But research has shown that consuming a balanced diet, proper exercising, good sleeping habits and taking the right nutritional supplements will help in getting the body that you have always dreamed of. MuscoMax is one such supplement that can help you here.

MuscoMax is an innovative approach to building bigger, stronger muscles and increasing strength & stamina without steroids or other harmful stimulants. MuscoMax works on a unique and proven method that increases muscle size and strength beyond the normal range. Clinical trials on men demonstrated that those who took MuscoMax regularly for a month experienced an amazing 100% increase in muscle strength & an 80% increase in muscle size. With MuscoMax you perform better, and drive yourself harder than you normally would. This results in improved muscular gains & your training intensity and strength improve over time.

For BIGGER, LEANER & STRONGER MUSCLES with NO Side-Effects, Order MuscoMax!

Revolutionary Muscle Building Supplement

MuscoMax - A Revolutionary Muscle Building Supplement for Optimum Performance

The smallest advantage can make a huge difference in the outcome of a contest when you are in the competitive world of sports. Every athlete in the sports world wants to be the best & will challenge themselves & others on a regular basis. To out-perform their competitors, they need to build up their strength & stamina through regular training, a balanced diet & performance-enhancing supplements.

A supplement that enhances an athlete’s strength, speed, immunity & stamina will definitely give him that extra lead whenever he needs it. MuscoMax is made for such athletes and for every person who wants to become a sports person or who just wants to stay fit.

MuscoMax is a dietary supplement unlike any other that shows ground-breaking results in both men & women. The development of MuscoMax took years of research including, testing, clinical studies, and refinement to give you the perfect supplement that helps improve your energy & strength. MuscoMax will enhance your performance & give you the added edge against your contenders.

Order MuscoMax for Maximum Muscle Power!

MuscoMax Gives All You Need & Much More Without Any Side-Effects

The ingredients that make MuscoMax a power packed pill are of the best quality and have absolutely no side effects. MuscoMax works by stimulating the growth hormones in the body & increasing the muscular strength of competitive athletes. MuscoMax also increases the free testosterone levels and improves the secretion of IGF hormones, which are primarily responsible for building muscles. MuscoMax can help you do more work, train harder, and build & tone muscles that were totally non-existent in your body earlier.

MuscoMax is not a steroid or any other harmful stimulant or any other synthetic drug. It is a tried & tested dietary muscle building supplement that is clinically approved. MuscoMax doesn’t have any dangerous side effects and it works excellently for both men & women. Bottom line is that MuscoMax is the ultimate muscular strengthening & body building pill that is very economical, safe & builds energy & stamina in no time!

Your Best Choice for Incredible Strength & Stamina - MuscoMax!!!

MuscoMax defines your muscle power

MuscoMax is an exclusive muscle building and toning formula which provides your body with valuable nutrients required for strength & lean-muscle growth. Regular intake of this powerful formula has delivered successful results in both men and women. The high efficacy of this supplement will even strengthen your determination in achieving your goal.

MuscoMax is a combination of rich and highly effective extracts which accelerate the secretion of growth hormone in the body. The growth hormone fuels the liver and other tissues to secrete IGF-I (Insulin-like Growth Factor). IGF-I plays a crucial role in muscle building, because it supports both the separation and distribution of muscle cells.

The elements in MuscoMax increase the free testosterone levels which speed up the development of new muscle cells and enhance strength levels. The unique formulation of MuscoMax enhances lean muscle growth while the body is in the process of burning fat. MuscoMax also increases the body’s resistance against weakness & other diseases. Only MuscoMax makes it possible to achieve highly promising results without negative effects.

Testimonials (MuscoMax)

Greetings!
MuscoMax is really good supplement. I was a very lean guy. No matter what I tried or what i ate my body structure was the same. Due to my thin frame. I used to be overlooked & my friends got all the girls. But now with MuscoMax my muscles are slowly beginning to show. I have much more stamina too than earlier. Now I am being noticed thanks to MuscoMax :)
Brian

Hello,
I have started using MuscoMax and i actually find that it works. My husband and I are both into sporting activities and we have been looking for a product like MuscoMax for quite a while. The results are really good and I don't think we are going to try other product in the future. I am already seeing better muscle definition in both of us, and we have much more energy for all events
Patty

Hi,
My name is Henry. I love to keep my body in shape so I am pretty regular at the gym, but I wanted more from my body! I decided to give MuscoMax a try since one of my gym mates uses it. Ever since I started using MuscoMax. I've been able to keep my workouts at such a high intensity. I can keep going at the gym & also increase my muscle size. Thanks!
Henry

Greatings!
I am a body-building entusiast and I have been into it for a while now My boy friend bought me a bottle of MuscoMax to help increase my muscle mass. I have been using it for nearly 3 months now and I get a lot of compliments from my body-building friends. Earlier I looked skinny in spice of working really hard at increasing my muscles. MuscoMax has helped me gain mass just like it said. Thank you!!!
Melissa :D

Just wanted to say that MuscoMax is awesome! I can stay in the gym for much longer than before. Now I can do two cardio sessions daily whereas earlier I could barely do it. Thanks and more power to MuscoMax!
Jay

Thanks for giving us athletes MuscoMax. I am a body & frequent contestant in body building competitions in my city. I started taking MuscoMax a month back. After using MuscoMax. I've been able to perform even better. My muscles have grown stronger & much bigger & I have this energy to workout for longer hours.
Chris

More about MuscoMax

A Unique & New Formula for Muscle Growth & Strength – MuscoMax!

People have been interested in maintaining good health, developing strong bodies and extending their live span since ages. But attaining such a goal is still a difficulty for many of us. Maintaining a good physique with great health and longevity is not an easy job.

A blend of the proper genetics, good diet and a precise amount of regular exercise may contribute to this goal but that alone is mostly not enough. Sadly, even with all of the above mentioned things, some of us fail to get that perfect body. If you want an amazing physique, good health, longevity and improve your general lifestyle, you will have to work hard for it. No easy ways out here.

MuscoMax Helps You Grow Muscle Like Never Before – Order NOW!!!

But research has shown that consuming a balanced diet, proper exercising, good sleeping habits and taking the right nutritional supplements will help in getting the body that you have always dreamed of. MuscoMax is one such supplement that can help you here.

MuscoMax is an innovative approach to building bigger, stronger muscles and increasing strength & stamina without steroids or other harmful stimulants. MuscoMax works on a unique and proven method that increases muscle size and strength beyond the normal range. Clinical trials on men demonstrated that those who took MuscoMax regularly for a month experienced an amazing 100% increase in muscle strength & an 80% increase in muscle size. With MuscoMax you perform better, and drive yourself harder than you normally would. This results in improved muscular gains & your training intensity and strength improve over time.

For BIGGER, LEANER & STRONGER MUSCLES with NO Side-Effects, Order MuscoMax!

Give Your Body an Extra Energy Boost & Improved Muscular Structure with MuscoMax!

There are many steroid and creatine body building supplements available in the market today that do give good results but most of these come along with major side effects that can steal away your health or maybe your life. Some of the common side effects of steroidal supplements are stroke, heart disease, liver damage, increased cholesterol, increased blood pressure, and body hair growth. Common side effects from creatine supplements are dehydration and cramping with possible long-term effects of muscle, heart, and kidney damage.

MuscoMax is a non-steroidal potent muscle building & strengthening supplement. MuscoMax uses a superior mix of exquisite herbs and essential ingredients to give you extreme muscle strength, massive muscle size, exceptional performance and undying stamina! These advanced ingredients have been renowned since ages to show excellent results in the toughest of situations.

You can see and feel the vast difference the MuscoMax muscle volumizing formula can create in your performance and physique in a very short span. MuscoMax has shown progressive effects in athletes from various forms of sports and has been successful for both sexes. In simple terms MuscoMax gives you a bigger, stronger & a much toned physique!

ORDER MUSCO MAX NOW!

MuscoMax FAQs

What is MuscoMax?
MuscoMax is a dietary & non-steroidal muscle building & strengthening supplement for men & women. MuscoMax helps athletes
to do more work, train harder, and build & tone muscles while increasing their immunity levels too.


How does MuscoMax Work?
MuscoMax works by stimulating the growth hormones in the body & increasing the muscular strength of competitive athletes. MuscoMax also increases the free testosterone levels and improves the secretion of IGF hormones, which are primarily responsible
for building muscles.


What are the ingredients in MuscoMax?
Each MuscoMax capsule contains:
Vitamin B6 (Pyridoxine HCL) - 2.75 mg
Magnesium (as Magnesium Asparate) - 112.50 mg
Zinc (as Monomethionine Asparate) - 7.50 mg
Potassium (as Potassium Asparate) - 2.50 mg
Herbal Blend* - 180 mg

*Mucuna pruriens-std.L dopa, Tinospora cordifolia, Argyreia speciosa root


How & when do I take MuscoMax?
Men can take 4 capsules of MuscoMax on an empty stomach 30 to 60 minutes before bedtime while women can take 3 capsules
on an empty stomach 30 to 60 minutes before bedtime.


Can competitive athletes and/ot Olympic athletes use MuscoMax?
Yes, MuscoMax specifically benefits athletes as a dietary supplement by increasing their strength & stamina for athletic events.


Are there any steroids in MuscoMax?
No. There are no harmful steroids or dangerous stimulants in MuscoMax.


Are there any side effects to taking MuscoMax?
MuscoMax has shown no risky side-effects. This dietary supplement is safe to consume by anyone as it is completely natural.


Are there any precautions for MuscoMax?
MuscoMax should not be taken along with foods or supplements containing calcium. MuscoMax is only meant for people above
the age of 18.


How should MuscoMax be stored?
Store MuscoMax in a cool & dry place. It should be kept away from direct sunlight.



Shipping/Delivery

Do you ship to any place?
We ship worldwide including Canada, US, Japan, UK and Australia.


In how much time will i get my order if I place my order today?
Your order is processed and shipped within 24 hours of payment transaction. Shipping usually takes 3-20 days depending on your location and the mode you opt for shipping.


Will I receive my package discreetly?
Your order will be packed discreetly in a plain brown envelope. We don't disclose any product information on the envelope.


Where are the products shipped from?
We have many dispatch centers internationally for e.g. US, UK, Hong Kong, India, etc. Your order will be shipped from one of our distribution centers closest to your location so that you get your product as fast as possible.


Will there be any form of delay in acquiring my order?
No, there shouldn't be any form of delay while acquiring your order. Profinast is a dietary supplement and not a prescription
medicine hence it won't be held back by any custom authorities.


Do you provide a tracking number?
Yes, we provide a tracking number for all our shipments.


What is my order status?
For order status related questions, please contact us.



Credit Card Queries

Is my credit card information secure?
Yes. We use secure terminals to process credit card information. Once your card is charged, the credit card number is encrypted
and cannot be accessed again. You will be notified of the amount charged by your bank and should there be any discrepancy in the amount we will refund it to you.


What type of cards do you accept?
We accept payments through all major credit cards.


What is your refund policy?
We back our products with a 100% money back guarantee. If, in the unlikely event, you are unhappy with your purchase or the performance of our product, simply return them within 60 days for a full refund of the product purchase price (excluding shipping fees). Contact our support department if you need to return your order or if there is any problems.