Progressive Overload Training
by Donnie Whetstone of 3PD Fitness Inc.

When we think of the various training principles out there, most
of us tend to feel these principles are reserved for the elite.
That may be true in a few cases, but most training principles can
be scaled down to accommodate the novice who knows little or
nothing about training. Progressive Overload is one of these
principles. Progressive Overload is one of the most basic and
versatile training principles around. I've used it at one point in
every stage of my twenty plus years of training. As a personal
trainer, It's the first principle my clients encounter.

To understand how it works first we must know the effects of loads
on our muscles. Take the biceps for example. Lets say we will do
a volume of three sets of ten reps with a barbell curl. The load
we will use will be challenging but manageable. For the average
person this is moderate poundage. After a few sessions we notice
the same volume and load has lost it's challenge. Why? Because
our biceps has adapted to our initial volume and load. In other
words, we've progressed.

At this point we've come to a fork in the road. Our choice is
simple, progressive training or maintenance training. There is no
right or wrong because we knowingly make our choice. If we want to
continue to progress we simply increase our load, or make again
moderate what has now become light. If we want to maintain, we
simply stay with our initial load. Either one is fine. This
scenario applies to the other muscle groups as well.

There are people I encounter in gyms that are clearly in maintenance
that acknowledge this is what they've chosen......beautiful! There
are also people I encounter in the same situation that complain how
their gains have become stagnant when just a simple increase in their
loads will solve their problem.

The catch to overloading is knowing when to overload and by how much.
Especially since it's based more on perception than an actual time
table and that all muscles don't progress uniformly. The easiest way
I found is using a set point system. For the average person that set
point is most often moderate poundage. Let's say we're going to find
the moderate set point for the barbell curl at three sets of ten reps.
We'll start by doing a set of ten reps with a load that we're sure we
can handle and at the end of the set ask ourselves this question.
"Is it light , moderate, or heavy?" Of course we don't want
light poundage because light poundages usually doesn't trigger an
adaptive response from our muscles. We don't want heavy poundage
primarily because of the injury risk, especially if were just starting
out. Moderate poundage offers an adaptive response without the risk of
injury. At this point we will make our necessary adjustments by either
adding, reducing or maintaining poundage.

As we continue with the remaining two sets, the load will become more
challenging, with the third set being quite a challenge. We've now
reached our moderate set point with this exercise. This is not a
complicated process but it can be rather tedious. In the long run,
this process can pay big dividends in gains.

Adaptive responses vary from person to person and muscle group to
muscle group. One person may start increasing loads, or jumping as I
call it, almost immediately where as another person may take much
longer. Jumps in the chest and back may come much quicker than in the
deltoids and biceps. The important thing is that the loads remain
challenging but manageable regardless of the jump interval. If our
initial target loads or moderate set point are where they're suppose
to be then our jumps will be in small increments, usually between five
and ten pounds depending on the muscle group. If a load of forty
pounds for three sets of ten has lost it's challenge on the barbell
curl, then jump to forty five pounds. A load for the leg press, since
were dealing with stronger muscles, may require a ten pound increase.
Overloading isn't reserved just for loads. A muscle can be overloaded
with volume as well. Take that forty pound barbell curl we were talking
about and instead of ten reps per set increase it to twelve reps per
set and the challenge returns. The same applies for additional sets. I
find these two approaches rather effective after a few increases in our
initial loads. This simple yet versatile training principle has made a
difference in the training progress of myself and many a client. It
has proven and will continue to be, in my eyes, one of best
training principles around.

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Benefits of Lycium Berry

What Is Lycium Berry?

Lycium berry is a species of boxthorn in the family of Solanaceae,
which also includes eggplant, chili peppers, potatoes and tomatoes.
It is known commercially as goji berry, and the only significant
commercial cultivation is done in China.

Lycium Berry Extract

Lycium berry extract is made from organic lycium berries (goji),
which have been touted to be one of the most nutritionally
complete foods that exists. It contains polysaccharides which
provide numerous benefits to the body.

Lycium Berry Benefits

Lycium berry provides many excellent benefits. Besides being a
powerful antioxidant, the polysaccharide content has numerous
benefits in the body, one of which is helping to regulate the
immune system. These polysaccharides also help to protect the
kidneys and liver from age related stress, and are shown to
improve insulin resistance caused by diabetes.

Lycium berries are loaded with vitamins and minerals, some
of which are powerful antioxidants. This plant extract
provides more vitamin C than oranges and have more
beta-carotene than carrots. They also contain calcium,
magnesium, vitamin E and many B vitamins. Lycium berry also
contains all nine of the essential amino acids, so you can
see the health benefits this little berry provides!

Lycium Berry Weight Loss

Lycium berries are high in calcium which is known to
strengthen bones and help in weight loss, especially around
the tummy. Other ingredients you will find in these "miracle"
berries are magnesium, potassium, selenium and phosphorus,
all of which are essential to support healthy weight loss.

Lycium berries are also high in several nutrients that help
the body convert the foods you eat into energy, instead
of storing them as fat.

Where To Buy Lycium Supplements?

You can purchase a lycium supplement at nearly any health
food store. They can easily be found online as well at
natural health sites.

Many people buy lycium berry supplements for all of the
extraordinary health benefits they provide. Many effective
w eight l oss supplements contain lycium berry extract as
well, because of the extreme health benefits.

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Fast Muscle Growth Training Frequency

If you walk into any gym you will find the majority of people
there train this way. They come in each day after work, do
their 3 sets of bench presses, 3 sets of incline presses,
followed by 3 sets of decline presses....which takes 2 hours
of course. If you see them a year later they will be using
pretty much the same poundages and they will look almost exactly
as they did the year before. I always wonder just why it is
that these people train. Are they looking to get bigger
muscles? Do they want to get stronger? What is it that they
want?

Maybe it is my mathematics background, but I tend to look at
situations like this in a very analytical way. If I want to
get from point A to point B via C, and after a year I am not
at point B, something must be wrong with C. Hello. Why is this
so hard to see? If you are not making gains in the gym,
something is wrong. There is a way in which you can make
steady improvements.

The whole idea of lifting to gain muscle goes something
like this:

We lift to stimulate our muscles.

We go home and eat to get the food/rest required to allow our
bodies to recover and grow.

Once we have recovered, we go to the gym and start another
cycle.

Most training styles have you working out once a week for
each bodypart. If it really takes you this long to recover,
then this is probably a good idea. If you can gain one unit
of muscle in this 7 day period, by the end of the month,
you will have gained 4 new muscle units.

But what if you cut back on the number of sets you did, then
you could increase the frequency of your workouts. By
increasing the number of times you go through the
stimulation/recovery cycle, you can successfully increase
the rate at which you gain muscle and strength.

If you repeated a bodypart, say 3 times a week, and you were
able to recover each time and gain size and strength, then by
the end of the month your gains would far exceed any you would
get from a traditional style of training (12 muscle units
gained rather then only 4).

Here are some rules for low volume high frequency training:

Rather then training each bodypart for 9 to 12 sets once a week,
try doing only 3 to 4 sets three times a week.

Spend no more then 45 minutes in the gym.

Get 8 to 10 hours of sleep each night.

Take in at least 1 gram of protein for each pound of lean body
mass.

Take recovery type bodybuilding supplements such as Nitrobol amino acids, creatine, etc.

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Benefits of Bitter Melon

What Is Bitter Melon Fruit?

Bitter Melon Fruit (Momordica charantia) is largely grown for
edible fruit, and is among the most bitter of all vegetables.
It is a tropical vine of the Cucurbitaceae family, and is a
relative of watermelon, squash and cucumber. Where this
species originates is not known, other than it being native
to the tropics. It is widely grown in Africa, China, South
and Southeast Asia and the Caribbean.

Bitter Melon Fruit Extract

The extract from the bitter melon fruit provides therapeutic
properties. There have been at least 32 active constituents
that have been identified. Some of these include lycopene,
citrulline and GABA. It is also found to be high in calcium,
iron, potassium, vitamin C and the B vitamins 1, 2 and 3.

Bitter Melon Benefits

Bitter melon has been recommended as one of the best herbal
medicines for managing diabetes.

In the United States, there has been much interest in the
use of bitter melon as an alternative therapy for AIDS. It
also appears to have anti-viral properties, and possibly
anti-cancer properties.

Bitter Melon Weight Loss

Digestion plays a crucial role in weight loss, and bitter
melon should be part of a successful diet plan. Certain
natural herbs and fruits enhance digestion and detoxify
the body. They also help regulate the storage of energy
and fat. Poor digestion can result in w eight gain and
obesity, and bitter melon helps counteract this effect.

Sometimes physiology works against us and we develop
insulin resistance. Bitter melon combats this by reducing
insulin resistance, making it easier to lose weight.

Where To Buy Bitter Melon Fruit?

Bitter melon fruit is available in capsule form at many
online health supplement sites. You can also buy bitter
melon fruit supplements at many local health food stores.

Finding the actual fruit may prove to be more difficult,
unless you have an Indian/Asian grocery store in your
local area. Bitter melon fruit is also found as a natural
ingredient in a large number of popular weight loss
supplements.

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Difference Between Disease and Disorder

This video shows the difference between a physical disease and a psychiatric mental "disorder".

Bodybuilding Mistakes
By Lester S. Maurice

Common Workout Mistakes

1) Lift Hard All The Time... is the way real bodybuilders train.
Your body is a complex system capable of tolerating a wide variety of
stress factors. With progressive adaptation, you can withstand greater
and greater degrees of stress. Just like sitting in the sun for limited
periods, allows you to withstand stronger exposures over time. You
adapt through the increased functioning of many glandular systems.
In exercise, if a high intensity stress is applied too long, without
periods of lower intensity training, you cannot recuperate and your
physiological systems wear-down and stop functioning properly. In
other words, you get "burned out", all progress stops and a catabolic
(muscle-breakdown) process is initiated. Recent research indicates
long-term over-training not only wastes muscle tissue, it also causes
chronic health problems. Shifting intensity levels through a carefully
periodized training program will keep you healthy and your muscles
growing at a fast and consistent level.

2) The Longer You Workout... The Bigger You’ll Get!
It’s a hard lesson everyone eventually learns or ends up quitting
before they do. At some point, we all attempted 2-3 hour workouts,
maybe even longer. It's an easy pitfall, considering we’ve been
brainwashed with the, "more is better" mentality throughout our
lives. The problem is, with enough enthusiasm, you plow through each
workout, thinking you’re doing the right thing but eventually you
find yourself severely run-down. Numerous studies prove that training
within a specific "window" (no more trhen 45 minutes) helps take
advantage of your hormonal spikes (growth hormone, testosterone, etc.)
which encourages total recovery and continuous muscle growth. Training
beyond this peak only tears down muscle tissue and is
counter-productive to your efforts.

3) I’ll Do The Next Set When I Feel Ready. Instinctive training?
A flaw with most bodybuilding routines is there are no specific
guidelines on the pace your workouts should flow. Lifting "when you're
ready..." is far too subjective and will never fully stress all the
energy systems you possess. If you always rest 3 minutes between sets,
you're only training one available energy source. To build muscle
quickly, you must stimulate and tap into all three energy systems
through the manipulation of rest periods in every cycle. The pace of
your training should also match your goals for each phase.

4) I'm Training Hard If I Lift Until I can't Do Another Rep.
When you lift until failure, you normally are not training beyond your
current force-generating capabilities. Think about it. Going to exercise
failure means you have lifted to your current strength capacity, nothing
more. You can grow by lifting to failure, but you can stimulate faster
growth by using muscle overload techniques which push the muscle past
normal failure. Training at this intensity for specific intervals means
recruiting more muscle fibers and inducing a greater growth response.
You cannot reach your true physical potential without systematically
overloading each muscle group.

5) You Don't Really Have To Be Strong To Have Big Muscles.
Do you remember someone saying, "those are only showy muscles...
he’s not really that strong". It was usually whispered under someone’s
envious breath. The fact is, muscle size and strength are directly
proportional. A larger muscle is a stronger one. That doesn’t mean that
a 16 inch arm can’t be stronger than a 19 inch arm. The ability to
generate power involves many factors including the correlation of bone
size and length (functional leverage), tendon strength, muscle fiber
type, and motor unit efficiency. What it does mean is for yourself,
your 19 inch arm will be stronger than your 16 inch arm so, to increase
size, you must also increase your strength. Your program should include
specific cycles of strength training to reach your size and mass goals.

6) Supplements Don't work...
Many supplements are either low quality or not used correctly. But
some high quality bodybuilding supplements when used properly (right
dose and timing), can increase muscular growth by 5-10%. That may not
sound like much but wouldn't your physique look awesome if you added
10% more muscle on top of your normal training gains? Seven to ten
pounds of extra muscle in a single year is nothing to sneeze at. Build
a healthy and powerful physique by following an effective training
program, using the right nutrients, and eating right, will encourage
rapid growth and recuperation.

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Benefits of Phaseolamin

What Is Phaseolamin?

Phaseolamin is a partial protein substance derived from white beans.
It is also known as Phase 2, which is a proteinaceous inhibitor of
alpha-amylase, the enzyme that helps turn starch to sugar. In
simple terms, this means that it blocks the absorption of some
carbohydrates and starchy foods. It is a non-stimulant and has
no known side effects.

Phaseolamin Benefits

The most noticeable benefit of Phaseolamin is its ability to reduce
the absorption of calories taken in from starchy carbohydrates such
as potatoes, pasta, rice and bread. This is ideal for dieters and
anyone who desires to l ose f at without feeling deprived of the
foods they love.

Phaseolamin effectively neutralizes the starches found in foods
that are labeled carbohydrates. When combined with a sensible
eating plan, phaseolamin helps reduce hunger and speeds weight
loss.

Phaseolamin Weight Loss

In recent years, phaseolamin (commonly known as Phase 2) has become
one of the most highly touted ingredients for achieving w eight
l oss without feeling starved or hungry. Because it allows you to
eat some starchy and carbohydrate foods which satisfies your
cravings, you are more likely to remain on your weight loss plan.

Phaseolamin has also been shown to speed weight loss. Because it
reduces hunger and blocks the absorption of starchy foods that
normally get stored in the f at cells, people who use it
experience a 4 to 8 pound increase in pounds lost in a two month
period over those who don't use it.

Since phaseolamin actually blocks the absorption of starches and
carbohydrates, this means that effectively the carbohydrate
passes straight through your digestive system, and doesn't add
unwanted pounds or get stored as f at. Great news for w eight l oss.

Phaseolamin Supplement

Phaseolamin supplements are widely used because of their proven
effectiveness. Studies have shown that people who used
supplements containing Phase 2 lost more w eight in the same
time period than those who did not use them.

Many popular weight loss supplements contain phaseolamin,
because it is so effective. Most of these diet aids are totally
safe, another reason for their increasing popularity.

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Big Beyond Belief Workout Program

Here's an interesting program that I am giving a try currently,
it's from Leo Costa's Big Beyond Belief book. Leo Costa learned
these techniques from the Bulgarians who are some of the
strongest lifters in the world.

Here are some important principles behind this program:

1) Workouts should not last any longer then 45 minutes, any more
and your testosterone and GH levels begin to drop.

2) Each bodypart is trained 3 times a week (high frequency but
with low volume), this is because the Bulgarian scientists
discovered that deconditioning occurs after 3 days.

3) Each muscle should be worked with different rep ranges (low,
medium and high) for maximum growth stimulation.

The Big Beyond Belief Routine

Here is my program for the first week:

Do 3 sets for each bodypart with 2 minutes rest between sets.

Day 1: Chest, Back, Biceps and Calves (10 to 12 reps)

Day 2: Legs, Shoulders and Triceps (10 to 12 reps)

Day 3: Back, Chest, Calves and Biceps (8 to 10 reps)

Day 4: Legs, Triceps and Shoulders (8 to 10 reps)

Day 5: Chest, Back, Biceps and Calves (6 to 8 reps)

Day 6: Legs, Shoulders and Triceps (6 to 8 reps)

Day 7: Off

Key points to getting the most out of this workout:

Always warm up.

Use a spotter.

Train harder, not longer.

Stay motivated.

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Benefits of Fenugreek Seed Extract

What Is Fenugreek Seed Extract?

Fenugreek seed extract (Trigonella foenum-graecum L.) originally
came from the Ukraine, India, China and the Mediterranean region,
and is Latin for "Greek hay". It is also referred to as Bird's
Foot, and is known for its medicinal properties found in the
ripe, dry seeds. Fenugreek seed extract has been used for
thousands of years in Chinese, Arabian and Greek medicine.

Fenugreek Seed Extract Benefits

Fenugreek seed extract benefits vary widely. It is an effective
digestive aid, and has been frequently used as a milk producing
agent in nursing mothers to increase milk supply. This
extract has also been used to treat hormonal imbalance in women.

Other benefits include the ability to lower serum cholesterol
and triglyceride levels, and helps maintain normal sugar levels
in diabetics. In studies, fenugreek seed extract has been shown
to lower the risk of some types of cancer.

The effects on the digestive system are great, and include the
treatment of indigestion, dyspepsia, stomach ulcers, diarrhea
and gastrointestinal spasms. Fenugreek seed has also been found
useful in treating skin irritations such as eczema, boils,
ulcers and cellulite.

Fenugreek Seed Weight Loss

Because fenugreek seed contains a high level of soluble fiber,
it is effective when used for weight loss purposes. Soluble
fiber expands in the digestive tract, giving the feeling of
fullness. This helps control appetite, so you eat less.

It also aids in elimination, which reduces bloating and helps
to detoxify the body. The soluble fiber found in fenugreek seed
extract may also help slow digestion and absorption of food,
which contributes greatly to healthy weight loss.

Fenugreek Seed Supplements

Because of the diverse uses of fenugreek seed, it is found in
many different supplements.

Fenugreek seed has many positive effects on the digestive system,
and since it is proven to work to slow digestion and block
absorption of foods it is a component of many good w eight l oss
supplements. The detoxifying action it causes is also desirable
for people who wish the lose weight.

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Seated Press Workout

The Seated Press works the muscle groups of the lower back all the
way to the upper body. The Seated Press can accentuate those
muscle groups with slight changes in hand positioning.

An athlete using a close grip, can accentuate the upper pec,
anterior deltoid, and the tricep muscles.

An athlete with the neutral hand positioning is good for
accentuation of the medial deltoid, but at the same time giving
that good total upper body workout.

An athlete using a wide grip in the behind the neck press which
accentuates the lateral deltoid, trapezius, and rhomboid muscles.

The human body will eventually adapt to any sustained routine so any
work out routine should be changed periodically for continued muscle
development.

For strength and endurance, we recommend the pyramid style work out
as follows:

Warm up by jogging or other non-strenuous exercises to get a good
sweat.

1st Set - Empty bar 15 reps.
2nd Set - 1/3 of maximum weight (defined as the most weight an athlete
can do 5 reps with) 12 reps.
3rd Set - 2/3 of maximum weight 10 reps.
4th Set - Maximum weight 5-6 reps.
Take a short break (1-2 minutes)
5th Set - Maximum weight 5-6 reps.
6th Set - Tear-down (remove * weight) doing as many reps as possible
concentrate on acceleration of weight upward.

As athlete gets stronger, add more weight for 4th and 5th Set, which
for the first several workouts may only be lifted 3-4 reps. Keep
working at that level until 6 reps are achieved. Most important for
muscle development - Avoid One Rep Max.

We also recommend that athletes keep their head slightly up and
and lean forward slightly as they do the exercise to help focus on
the acceleration of the weight and maintain a good curvature of the
back.

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Benefits of Gymnema Sylvestre Leaf

What Is Gymnema Sylvestre Leaf?

Gymnema sylvestre R.Br. is a herb that has been used as a natural
treatment for diabetes for hundreds of years. It is native to the
southern and central India tropical forests. Some other names
commonly used for this herb are Gurmari and Meshasringa. This
herb is a descendent of the milkweed family.

Gymnema Sylvestre Leaf Benefits

Gymnema sylvestre leaf is believed to benefit people with diabetes,
rheumatoid arthritis and gout. In people with type II diabetes, it
has been shown that the majority of patients who took this herb
were able to reduce their prescription medications. It helps
support healthy blood sugar levels and also possesses antiviral
and lipid lowering effects. For this reason, Gymnema sylvestre
leaf is also thought to help maintain healthy cholesterol and
triglyceride levels.

Other benefits include suppressing the appetite by reducing the
sugar cravings. It is also touted for effectively blocking the
absorption of sugar and carbohydrates, and enhancing pancreatic
function. Anemia and osteoporosis sufferers have also been shown
to benefit from the use of Gymnema sylvestre leaf.

Cardiopathy, jaundice and constipation have also been treated
effectively with this botanical herb.

Gymnema Sylvestre Leaf Weight Loss

Gymnema sylvestre leaf has been shown effective for weight loss
because of it's ability to curb sweet cravings and the effect
it has on blocking sugar absorption. It is also thought to
boost metabolism and energy levels.

Gymnema sylvestre leaf is also known to be an effective herb
for appetite control and cravings for certain foods.
Carbohydrates and sweets are especially problematic for people
trying to l ose w eight, and this herbs absorption blocking
capabilities have proven to show very beneficial results in
weightl oss.

Gymnema Sylvestre Leaf Supplement

Gymnema sylvestre leaf supplements are herbal, causing no
known side effects.

Because of their superior ability to block carbohydrates and
sugar from the intestines, these herbs are commonly used in
natural w eight l oss supplements. Gymnema sylvestre leaf curbs
the desire to eat and helps maintain a healthy metabolism,
both important for healthy weight loss.

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Squatting Exercise Information

The squat is called the "king of exercises". EMG studies show that over
200 muscles are activated by squatting. The squat is one the most widely
used exercises in all of sports, athletes from beginner to professional
all squat.

Types of Squatting Exercise

Powerlifting Squats: This style has the feet placed wide, with the hip
at an acute angle and the knee is close to a right angle. The bar is
placed lower on the back and the knees are over the feet. This places
a greater portion of the load on the gluteals and hamstrings, enabling
larger loads to be moved. The drawback of this method is that a large
shear force is put on the lumbar spine and great erector spinea
development is necessary for proper execution.

Olympic Squats: In this method the bar is carried high on the traps
to place a greater load on the quadriceps. The feet are slightly wider
than shoulder width, the hip angle is at a right angle and the knees
are at an acute angle. Bodybuilders and Olympic lifters favor this
style to stress the quads and limit the glutes. The great shear force
generated at the knee is the major pitfall of this style.

Athlete’s Squats: This is a compromise of the two above styles with
the angles of the hip and knee approximately equal and the bar across
the middle of the traps.

Squatting Variations

There are many variations of the three basic methods mentioned above.
They include jump squats, lunge squats, one legged squats, twisting
squats, Smith machine squats, safety squats, leg press/hack squats,
block squats, and partial squats. These variations are alternatives
to squats, while some have added benefits; others are down right
dangerous.

Squatting Safety

Partial squats are particularly dangerous; in fact squatting above
the parallel position is actually more dangerous than going below
parallel. Dr. Fredrick C. Hatfield of the International Sports
Science Association states the following reasons:

Contrary to popular belief, squatting above the parallel position;
knees at approximately 90 degrees flexion; is actually more
dangerous than going to parallel or below. There are two reasons
for this. When you look at the structure of the knee, you’ll note
that at about 90 degrees flexion, the tibia’s sloped shape allows
it to shear upwards and over the femur. This causes a lot of
compressive forces against the patella, and pulls forcefully
against the posterior cruciate ligament. These potentially
destructive forces become significantly less as you descend
further into the squat position, largely due to the fact that
the tibia’s surface isn’t sloped posteriorly, where it
articulates with the femur. The second reason is that, because
of better leverage doing partials, you’re obliged to use a far
heavier weight in order to gain any sort of adaptive overload
on the muscles involved; dangerous to the entire shoulder
girdle, neck, low back, and knees.

Simply stated the knee joint was not designed to flex part way
with a heavy load applied to it. It can withstand high forces
when used in a full range of motion, but heavy partial
squats are not recommended at all.

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Benefits of Chicory Root

What Is Chicory Root?

Chicory Root (Cichorium intybus) is the root of a perennial plant
that is mainly cultivated in northern Europe. It can also be
found in Africa, India, Florida and California. It dates back
about 5000 years and the Romans believed it kept the blood pure.

Chicory Root Benefits

Some of the benefits you will find in chicory root includes its
ability to decrease the levels of serum LDL cholesterol in the
blood. It also contains vitamin C, one of the most powerful
antioxidants.

Chicory root also helps promote optimal blood sugar levels and
increases stool bulk and consistency. It provides soluble fiber,
which helps improve digestion. Another benefit is the ability
to build your body's resistance to gallstones and liver stones.
By increasing the flow of bile, it assists the body in
digesting foods and liquids. The extra bile also helps break
down fats in the body.

Chicory Root has diuretic properties that provide protection
for the urinary tract system and kidneys. Toxins are removed
and the cleansing of the body is stimulated because of an
increase in urine flow. Other benefits include indigestion
relief, and relief from diarrhea and gastritis.

Chicory Root Weight Loss

Chicory root benefits weight loss because of the effect it
has on the digestive system. It is an excellent source of
fructooligosaccharides which help promote the growth of
beneficial bacteria in your digestive tract. Chicory root
also supports the body's detoxification system through
the liver and kidneys, and is believed to help with
calcium absorption.

Proper digestive functioning is crucial for weight loss,
and chicory root is essential for proper digestion. Its
ability to help break down fats is also important in
weight loss.

Chicory Root Supplement

Chicory root supplements have no known side effects,
and are recommended for proper liver and gallbladder
functions. With the benefits to the digestive system
and toxin cleansing properties that chicory root
offers, it is an excellent natural ingredient that
is found in many effective weight loss supplements.

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Training To Failure
The Rule of One Hundred
By Kevin Welsh

I've looked at many workout routines and many stress "training to
failure". "Training to failure" has always been described as doing
reps until you absolutely cannot get one more. But, how many is that?
I often found myself trying to guess for a particular exercise and
selected weight what number was going to be my "failure" point and I
would always try to get to that number and some how I would be
at "failure" when I hit that number. I bet I could've done more. I've
come up with a theory on how to break the "training to failure" platuea
many of us are probably on.

Recently I have started running. Not just on a treadmill but I entered
and completed my first marathon last year (time of 4:07:01). Not record
pace but not bad for a guy who at 5'8" was weighing in at a solid 225
when I took up running a couple years ago at the age of 30. Anyway, I
am training for another marathon again and during my training runs I
often find myself running as hard as I know I need to run to make it to
the finish. What I'm trying to say is that when you know where the
finish line is you work just hard enough to get there. When I am
running a route that I do not know I realize that my pace is quite
faster than when I run my usual recovery run route and I know all the
mileage markers. This got me thinking when I am "training to failure"
when I am in the gym.

For example, let's do flat chest dumbell presses. I know I can get
about 10 reps at 80lbs. So that number is precoded in my mind when I
am working to failure and I will only work as hard as necessary to
achieve my predetermined (mental) amount. Same as running my five
mile recover run. I know when I have only 1 mile remaining so I kind
of glide in, not really pushing since I know the finish is near.

I have started rethinking my "training to failure". I now start with
a number that I know is unatainable. I call it the "rule of one
hundred". I know I cannot get one hundred reps at 80lbs on flat bench
chest. However, I tell myself that is the number I am going for. I
begin and surprisingly enough I am getting past my 10 reps, more
around 14 now. Hmmm? Let's try that on shoulder press...wow, didn't
make one hundred but I can do a few more reps to failure than I
normally do. Let's take this outside...map a new route, 5 miles,
don't know the mile markers. Hmmm...might beat the 4 hour mark at
the marathon this year.

Happy training. Yes you can.

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Benefits of Tangerine Peel

What Is Tangerine Peel?

Tangerine peel is the outermost layer of a tangerine, a popular
fruit widely known also as a mandarin. In Japan, it is known as
a satsuma, and the general botanical name for a tangerine is
Citrus reticulata. It is now known that tangerine peel contains
far more flavonoids and anti-oxidants that are beneficial for
good health than fruit juices do.

Tangerine Peel Benefits

Two major tangerine peel benefits are its cholesterol lowering
capabilities and more recently its use in fighting cancer. The
disease fighting flavonoids tangeretin and nobiletin are found
in higher concentrations in peels that in the juice we commonly
drink. Other benefits of tangerine peel are a lower risk or
heart disease and obesity.

The super-flavonoids found in tangerine peels are even thought
by some to effectively lower cholesterol. Tangeretin and
nobiletin are easily absorbed and metabolized.

Tangerine peel is beneficial for treating nervous tension,
depression, emotional stress and sleep related problems. It
helps to calm and soothe the nervous system, as well as the
digestive system. Many digestive disorders are easily remedied
by using this ingredient on soups, salads and other
foods you eat.

Tangerine Peel Weight Loss

Nutrients in tangerine peel promote weight loss, and are one
of the most effective ways to fight obesity.

Tangerine peel also helps with absorption, and controls
bloating and nausea. It has also been shown to stimulate the
lymph system which helps eliminate excess fluid, and help
combat obesity.

Tangerine peel is extremely effective for a multitude of
digestion problems, which sometimes interfere with weight
loss. This is why it is important to make sure your weight
loss supplement contains this ingredient. Proper
digestion is essential for weight loss.

Tangerine Peel Supplement

By choosing supplements that contain tangerine peel
as an ingredient, you are insuring good digestion, less
bloating and an increased metabolic rate.

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How To Make Muscle Gains

This checklist is sub-divided into 3 parts. Working out correctly,
Eating right and resting.

Workout Right

Workout 3-4 times a week (no more than 2 days in a row)
Between :45 and 1:15 in duration
Generally do the larger bodyparts/movements first
Do compound movements before isolation movements
Use barbells, dumbbells, lever/plate loaded machines and cable
machines in appropriate volumes
Don't neglect any bodypart
Priority train - a chain is only as strong as it's weakest link
Cycle your training
Have short term as well as long term specific goals
Generally do 2-6 sets for each bodypart depending on size of muscle
Generally do 6-10 reps each set
Stretch out and warm up major muscles and joints before training
Do warm up sets early in the workout to get blood flowing and
heart going
Use a spotter when required
Use belts, wraps and straps only when required
If you do cardio, do it after your strength training


Eat Right

Eat a high protein diet - approx. .8g/lb
Get all 3 macronutrients in you diet - don't neglect anything
Consume protein every 3 hrs. for 6 meals/day
Never miss a meal
Always consume a high protein, high carb, liquid drink immediately
after a workout
Eat another full meal within 2 hours of the post-workout meal
Eat a high protein meal as close to bed time as possible
Try to have a liquid protein meal first thing in the morning
Drink lots of water


Sleep Right

Get plenty of sleep
Rest/nap throughout the day if needed & possible


Support Your Joints

It's true bodybuilders, powerlifters and others involved
in athletics cause a lot of stress, wear and tear on
their joints.

Each and every workout you do subjects your joints and
tendons to the work load volume of tons of w eight along
with the wear and tear of stretching and contracting over
and over again.

Today millions of people have joint disorders.

Joint supplements can aid in joint and connective tissue
health and repair.

If you have been training hard for years, joint
supplements can really make a big difference.

Even younger trainers should use joint support supplements
to prevent future joint problems.

For more information on joint health go to
Joint Support Supplement

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Benefits of Licorice Root

What Is Licorice Root?

Licorice is the root of Glycyrrhiza glabra, meaning sweet root.
The actual plant is a legume (like peas and beans) and is native
to Europe and certain sections of Asia.

Chinese Licorice Root

Chinese Licorice root, or Glycyrrhiza, is one of the most
beneficial herbs in existence. It is a natural detoxifying agent
and can rid the body of a vast spectrum of toxins, without any
unwanted side effects.

Licorice Root Uses

Licorice root is an excellent digestive tonic, and helps
increase energy levels. In hypoglycemia cases, licorice root
helps to regulate blood sugar level. It is also effective for
delivering nutrition to the adrenal glands, and helps build and
strengthen muscle. Licorice root has been used for centuries as
an anti-inflammatory, and is also beneficial for treating ulcers.

Licorice Root Benefits

The benefits of licorice root are a mile long. From depression
and chronic fatigue to asthma, arthritis and viral infections,
licorice root is perhaps one of the most over-looked of all the
herbal remedies available.

In the respiratory system, licorice root has a soothing and
healing action which helps reduce irritation and inflammation.
It is also known to help lower cholesterol levels.

Hormonal changes in women can cause weight gain. Licorice root
is an ingredient in many natural products for balancing
hormones, which can help with w eight reduction.

Licorice Root Weight Loss

Licorice root is widely used in weight loss supplements, because
of the general support it gives in the total health of your
body. It also helps to "blend" the other natural herbs found in
w eight l oss products to insure maximum effectiveness.

Licorice Root Supplement

Licorice root supplements have very beneficial and rejuvenating
effects on the cells of the digestive system. It is also proven
to be a powerful anti-oxidant, and aids in nearly every aspect
of good health.

Licorice root is found in many of the most effect weight loss
supplements, because of its powerful effects on the digestive
and respiratory systems. The adrenal gland support that this
natural ingredient offers is important for maintaining fitness
levels, and is often used by bodybuilders and athletes.

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Stretching For Bodybuilders and Other Athletes

Stretching can optimize an athlete's learning, practice, and performance
of many different types of skilled movements, as well as increase their
mental and physical relaxation and promote development of body awareness.
It can also reduce the risk of joint sprain or muscle strain, the risk
of back problems, muscle soreness, and muscle tension.

There are many ways you can stretch your muscles, joints, and connective
tissue, and what type of stretching you choose is somewhat dependent on
your fitness goals and what assistance you have access to. Here are a
few methods to consider.

Dynamic stretching involves moving parts of your body and gradually
increasing the range of motion and/or speed of movement. Dynamic
stretching, which typically consists of controlled leg and arm swings
that take you to the limits of your range of motion, can improve dynamic
flexibility and is quite useful as part of your warm-up for an aerobic
workout.

Active stretching, or "static-active" stretching, is a simple technique
where a stretch position is assumed and held for several seconds. It's
termed active because the individual actively assumes the stretch
position without being assisted by a partner.

Passive stretching is also referred to as relaxed stretching or
"static-passive" stretching. A passive stretch is one where you assume
a position and hold it using the assistance of some other part of your
body or with the assistance of a partner. Passive stretching is good
for "cooling down" after a workout and helps reduce post-workout muscle
fatigue and soreness. A general recommendation is to hold a passive
stretch for 10-60 seconds.

Isometric stretching is a type of static stretching which incorporates
the use of isometric contractions (tensing) of the targeted muscles.
The use of isometric stretching is one of the fastest ways to develop
increased static-passive flexibility and some experts say it can be
much more effective than either passive or active stretching alone.
Isometric stretches may actually develop some strength in the
"tensed" muscles and seems to decrease the amount of pain associated
with stretching. The proper way to perform an isometric stretch is as
follows:

Assume the position of a static-active stretch for the desired
muscle.

Next, contract or tense the stretched muscle for 7-15 seconds.

Repeat the static stretch.

Relax the muscle for at least 20 seconds, and repeat steps 1-3.

PNF stretching is one of the fastest and most effective ways to
increase most forms of flexibility. PNF (proprioceptive neuromuscular
facilitation) is not really a single stretch technique, but rather a
method which combines passive and isometric stretching. First tighten
the muscle opposite to the one you're planning to stretch for a few
seconds. Then relax and immediately stretch the target muscle for
several seconds. An example of opposite or opposing muscle groups are
quadriceps and hamstrings. So if your hamstrings are really tight and
your goal is to increase their flexibility, you would begin a PNF
session with an isometric contraction of the quadriceps. Then relax
the quadriceps and immediately stretch the hamstrings.

What is the purpose of tightening the muscle opposite to the one you
are stretching? Well, when a muscle in a pair tightens, the opposing
muscle receives a signal to relax and "allow" the contraction. In
essence, you have facilitated relaxation and decreased any resistance
in the target muscle before you even begin the stretch.

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Benefits of Ginger Root

What Is Ginger Root?

Ginger root (Zingiber officinale) is a perennial plant with many proven
medicinal uses. It has long been used for culinary purposes, and is also
consumed for medicinal purposes. Ginger root appears as a knotty root
with an underground rhizome, or stem.

Ginger contains small amounts of natural calcium, magnesium, potassium
and iron. A large portion of the ginger we use comes from China, India,
Africa and Jamaica, where the tropical conditions are ideal for its
growth.

Uses Of Ginger Root

Since ancient times, ginger root has commonly been used to prevent
nausea and vomiting, and as a spice for cooking. Other popular uses
include using ginger as a spice for tea, and as a remedy for excessive
perspiration. It is widely known for its ability to decrease
inflammation, and is an effective remedy for rheumatoid arthritis
and osteoporosis. Ginger root is also an efficient metabolism aid.

Ginger Root Benefits

Ginger (Zingiber officinale) root has long been used for medicinal
purposes. It has widely been used to treat arthritis, colitis, motion
sickness and other gastrointestinal maladies. It is thought to help
with many of these conditions because it contains properties that are
believed to strengthen muscle tone in the intestinal tract.

Bronchitis and dermatitis have also shown improvement by people who
use ginger root supplements for treatment of their conditions.

Ginger root is believed to have cholesterol lowering properties, and
because of the stimulant effect is known to aid in weight loss.

Ginger Root Weight Loss

Ginger root works as a stimulant by slowly moving through the
gastrointestinal tract and energizing the body through the bloodstream.
It has long been known to aid metabolism and help promote w eight l oss.
Ginger root also improves gastric motility, which helps reduce bloating
by moving food out of the stomach and aiding digestion.

Ginger Root Supplement

Ginger root supplements are extremely popular, and are known to help
alleviate many stomach ailments such as motion sickness and nausea.
They are also used as an aid to increase metabolism, important for
w eight l oss. You will find ginger root in many of the top selling
w eight l oss supplements because of its effectiveness.

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Chest Not Growing? Best Chest Workout Tips

I hear all the time from people that they can't get their chest to
grow and don't feel a pump or soreness in the chest muscles.

Here are some great chest workout tips, that I got from Bill Phillips
of Muscle Media Magazine.

Try using a wider grip on your bench press-put your index fingers about
34 inches apart on the barbell. This really forces the pectoral muscles
into the exercise and takes the strain off the shoulders and triceps
somewhat. (Depending on your body type, 34 inches apart may be a bit
too wide or not quite wide enough. You may need to make moderate
adjustments. For me, it's just right.)

If you're not using a wide enough grip on the bench press, you'll be
doing a lot of shoulder and triceps work. That's great if you have big
pecs and want to build your shoulders and triceps, but in your case,
I would suggest you focus exclusively on doing wide-grip bench pressing.
Here's something else you can do to really blast those chest
muscles-after you've warmed up and done a few heavy sets of bench
pressing, take an even wider grip (36 inches between your index fingers)
and do a "light", burnout set of 6-12 repetitions; really work the
negative-let the bar down s-l-o-w-1-y, taking a count of up to six
seconds. You might have to have a partner lift the bar back up, but
lower it with your own strength.

Here's a simple, but killer, chest routine for you to follow the next
time you train your pecs.

Flat Bench Press

Warm-up 2 sets of 12 reps with 135 lbs
Work Sets
8 reps with 185 lbs
6 reps with 225 lbs
4 reps with 255 lbs
2 reps with 300 lbs
When you're doing your heavy work sets, rest two or three minutes
between sets. Go fairly slow on the way down (two or three seconds)
and press the bar up as fast as you can!

Burnout Set
225 lbs to total failure
(usually between 6 and 12 reps)

On this burnout set, take the bar down super, super slowly-six
seconds for each eccentric phase. Once you've reached concentric
failure, have a spotter lift the bar for you and then lower it
slowly under your own power.

As soon as you finish your last set of bench presses, immediately
do just one set of incline dumbbell flyes-use 55 lbs and go to total
positive failure-usually between 8 and 12 reps. Go fairly slow on
the way up and down-three seconds up and three seconds down on
these reps.

That's it. Don't do any more exercises for your chest after this.
Just put all your effort into these sets. Your pecs may get so
damn sore you can't even touch them.



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Benefits of Chamomile Flower

What Is Chamomile Flower?

Chamomile is a daisylike flower that is native to Europe and Asia.
Also called Matricaria recutita, German chamomile, true chamomile
and Hungarian chamomile, it has been used medicinally for many
centuries and is still one of the safest and widely used herbs.
Chamomile flower extract is found in many teas, supplements and
personal care products.

Chamomile Benefits

Chamomile has been used both internally or externally to treat a
many conditions. Some of the claimed health benefits of chamomile
are:

Relaxing sleep aid

Anti-inflammatory

Boosts the immune system

Relieves muscle spasms

Lessens menstrual cramps in women

Relaxes the nerves

Soothes the stomach

Reduces inflammation

Improves liver function

Chamomile Blood Sugar Regulation

Blood sugar swings can cause fatigue, food and sugar cravings,
insulin resistance, etc. Regulating blood sugar can prevent the
onset of diabetes in otherwise healthy people, and it also helps
give more energy and aids in weight control.

A recent study in the Journal of Agricultural and Food Chemistry
shows chamomile may help in regulating blood sugar. The authors
of the study say consumption of chamomile may be a natural way of
regulating blood sugar.

Chamomile Weight Loss

Many people tend to eat when they are nervous, anxious, bored
depressed, etc. A cup of chamomile tea or a chamomile supplement
may help relax and calm you. A calm and relaxed person will
usually eat less.

Chamomile Supplements

Chamomile products are sold in teas, drops, capsules, etc. It
can be found in most health food stores and many online sources.

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Common Muscle Building Mistakes

One of the main reasons why most lifters fail to achieve
rapid muscle gains is because they no not give their muscles
enough time to recover and then grow.

This is called overtraining.

Muscles only grow when they've had enough time and nutrients to
recover first and then grow.

A few signs that will tell you whether you're overtraining are:

1. You feel tired
2. You don't feel like training
3. You lose your appetite
4. You lose strength/muscle

If your lifting program involves any of the following it
will probably lead to overtraining:

1. More than 10 sets on any muscle group

Don't be confused by the huge guys in your gym that do 10 sets of
150 kg's on the bench press. These guys have either been working
out for a very long time or they're not using natural bodybuilding
techniques to achieve their extraordinary results.

2. More than 2 to 3 exercises for any muscle group

Let's say for example that you're training your chest. To not over
train your muscles and to work your entire chest you only need to
do the bench press and incline bench press. You do not also need
to do the pec deck and decline bench press. These extra exercises
will lead to overtraining.

3. Training sessions of greater than an hour

The ideal training program should consist of 5-6 exercises,
3-5 sets, and 6-8 and/or 10-12 reps. This should not take longer
than an hour. Push yourself any harder and you're likely to over
train your muscles.

4. Continually increasing the amount of sets performed

If in week one you do 3 sets, week 2, 4 sets, week 3, 5 sets,
week 4, 6 sets and continually increase sets performed your
muscles will eventually break down. The trick is to perform 3
sets in week 1, 4 sets in week 2, 5 sets in week 3 and then
revert back to 3 sets in week one.

5. Poor Nutrition

Your muscles need both positive balance of protein and calories
to grow. You should be eating eggs, milk, meats, fish, chicken,
etc., along with fresh fruits and vegetables.

6. Less than 8 hours sleep

Your body does most of its muscle building while you're sleeping.



Supplement Secrets True Story

I recently tired to place an ad for thebook "Bodybuilding
Supplement Secrets Revealed" in a major muscle magazine
and here is the response I got:

"After reviewing your ad and website, the publisher feels it is
in our best interests to not allow you to advertise with us.

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Advertising Manager
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They fully admitted that the only reason they were rejecting
the ad was to protect their own interests. They are saying if
people learned the truth about supplements, the magazine
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supplements, it is in the magazines best interests to keep
people in the dark about supplements.

I was a bit skeptical when I read the book and it told how
greedy the magazine/supplement company owners are and
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Benefits of Lemon Verbena

What Is Lemon Verbena?

Lemon Verbena has many names, such as lemon scented verbena, lemon
beebrush, verbena triphylla, lippia citriodora, etc. It is native
to Argentina, Paraguay, Brazil, Uruguay, Chile, and Peru. It grows
to a height of ten to fifteen foot tall and gives off a strong
lemony scent.

Uses Of Lemon Verbena

Lemon verbena is used in teas, to add flavor to fish, chicken,
salad dressings, etc. The oil has been used in perfumes, colognes
and soaps. Lemon verbena is used in creams and lotions and is said
to reduce puffiness around the eyes.

Lemon Verbena Benefits

Lemon verbena health benefits: Lemon verbena has been used to treat
fever, congestion, asthma, insomnia, intestinal problems, stress,
and even depression. It is used to treat Candida (yeast overgrowth)
as it has properties that help eliminate the fungus.

Lemon verbena is claimed to have many therapeutic properties such
as : a digestive tonic, strengthening the nervous system,
de-stressing, regulating menstrual cycle and lessening PMS.

Lemon Verbena is said to aid digestion, to help with metabolism
and to help break down cellulite, thus it aids in slimming. It is
also used to aid digestion, and is believed to have a mild calming
effect on nerves.

Where To Buy Lemon Verbena?

Lemon Verbena is sold in teas, oils, supplements, etc. It can be
found in most health food stores and many online sources.

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Arnold Schwarzenegger's Secret Training Methods

Arnold used muscle shocking methods "training with more w eight
than usual, doing more reps and/or sets, speeding up your
training (lifting becomes more forceful as a result), decreasing
the rest between sets, doing unfamiliar exercises, doing your
exercises in an unfamiliar order or using intensity techniques".
Try the methods below to shock you muscles into new growth.

Running The Rack

Training right in front of the dumbbell rack and is one of
Arnold's favorite ways to train with dumbbells to shock the muscles.
Do an exercise with a set of dumbbells, put them down, immediately
pick up the next heavier set of dumbbells and when you have reached
heaviest dumbbells you can handle you then work your way back down
the dumbbell rack.

I Go, You Go

Perform a set and right away hand the barbell to your training
partner. He then tries to beat your reps. Then, he hands it back
to you, and the process continues until you're both doing only
singles.

Drop Sets

Taking plates off the bar during the set as your muscles fatigue.
E.g.. bench press with 225 lbs. For 4-5 reps. As you fatigue at
rep 5 have your partners quickly take plates off the bar - so
that there's 200 lbs - And you can now do more reps.

Isotension

Flexing and contracting the muscles being worked between sets.
Flexing is a beneficial in hardening, separating and defining
each muscle group.

Mega Exercise Blitz

Instead of doing five sets of one exercise for a muscle, do one
set of just about every exercise you know for that muscle. For
example, do one set of standing barbell curls, then incline curls,
dumbbell curls, preacher curls, cable curls and, finally,
concentration curls.

Supersets

Arnold often employed opposite muscle grouping sets (biceps with
triceps, chest with back, etc.) to force as much blood as humanly
possible a target area for superior growth.

Editors note: See Arnold in top shape in the Pumping Iron video

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Benefits of Cinnamon Bark

What Is Cinnamon Bark?

Cinnamon Bark comes from a small evergreen tree (Cinnamomum verum),
that is native to India and Sri Lanka, where it has been
traditionally used as a spice.

Cinnamon bark is a very common ingredient in products such as
toothpaste, mouthwash, chewing gum, and soft drinks. Also many
feel it it helpful in handling certain ailments and other issues.
Herbalists recommend cinnamon bark to help with digestive problems,
nausea, vomiting, diarrhea, asthma brought on by cold, backache,
menstrual problems, etc.

Cinnamon Bark Benefits

Cinnamon’s health benefits come from the fact that the bark
contains antibacterial, antiseptic, antiviral, antispasmodic, and
anti fungal properties that help to prevent infection by killing
decay-causing bacteria, fungi, and viruses.

Cinnamon bark is helpful in supporting the digestive system.
Research reports that cinnamon bark helps break down fats in the
digestive system, making it a valuable digestive aid.

A traditional stimulant in Chinese medicine, cinnamon bark has a
thermogenic effect on the body.

Other conditions which are said to be improved by cinnamon bark
include fevers and colds, coughs and bronchitis, infection and
wound healing, some forms of asthma, and even blood pressure
reduction.

Cinnamon Bark Blood Sugar Control

Cinnamon bark is also known to control blood sugar levels.

Cinnamon may help improve the bodies ability to respond to
insulin, thus normalizing blood sugar levels. Both test tube
and animal studies have shown that compounds in cinnamon not
only stimulate insulin receptors, but also inhibit an enzyme
that inactivates them, thus significantly increasing bodies
ability to use glucose.

Cinnamon Bark Weight Loss

Lowering blood sugar levels and helping combat insulin
resistance can be very helpful in weight loss. The fat cells
of the abdomen can be particularly sensitive to high insulin,
because abdominal fat cells are so close to your digestive
system, and do to the extensive blood vessels in the abdominal
area, it’s easy for abdomen fat cells to store excess glucose.
So reducing blood sugar and high insulin levels is very
helpful in any fat loss program.

Cinnamon Bark Supplements

For people who are unable to get enough Cinnamon in their
regular diet or who have a need for more, Cinnamon Bark
supplements may be helpful.

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6 Days A Week Workout Routine

This workout program is a professional type and requires you
to have at least 2 years bodybuilding experience.

This program helps you to focus on a certain bodypart in
each training session to bulk up and tone your muscles.
Before you start, make sure you know that this program works
most efficiently if you have already built a solid physique.

Along with proper nutrition train yourself hard ( take it to
the limit) to prevent undertraining.

Day 1
primary working muscle groups - upper back and abs
exercises sets reps
1, Pull-ups 3 12,10,8
2, One-arm DB Rows 3 10,8,6-8
3, T-bar Rows 3 12,8-10,8-10
4, Seated Rows 3 10,8-10,8-10
5, Crunches 4 50

Day 2
primary working muscle groups - lower back and hamstrings

exercises sets reps
1, Deadlifts 5 10,10,8,6,4
2, Lying Leg Curls 3 10,8,6-8
3, Stiff-leg Deadlifts 4 10,8,6-8,4-6

Day 3
primary working muscle groups - biceps, triceps and abs

exercises sets reps
1, Standing BB Curls 3 10,8,6-8
2, Incline DB Curls 3 10,8,6-8
3, Concentration Curls 2 6-10,6-10
4, Triceps Pushdowns 3 15,12,10
5, Close-grip Bench Press 3 10,8,6-8
6, Triceps Kickbacks 2 6-10,6-10
7, Hanging Knee Raises 4 20

Day 4
primary working muscle groups - shoulders and calves

exercises sets reps
1, Seated DB Press 3 10,8,6-8
2, DB Laterals 3 10,8,6-8
3, Rear Delt Machine 3 8-12
4, BB Shrugs 3 10,10,8-10
5, Seated Calf Raises 3 25,20,15-20
6, Standing Calf Raises 3 30

Day 5
primary working muscle groups - quadriceps and abs

exercises sets reps
1, Legs Extensions 3 15,12,10
2, Squats 4 10,10,8-10,6-8
3, Legs Press 3 15,12,10
4, Crunches 4 50

Day 6
primary working muscle groups - chest

exercises sets reps
1, Incline DB Press 4 10,10,8,6-8
2, Incline DB Flyes 2 8-12,8-12
3, Flat Bench Press 3 10,8,6
4, Cable Cross-over 2 8-12,8-12

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Peppermint Leaf Benefits

What Is Peppermint Leaf?

Peppermint (Mentha × piperita) is a cross between watermint
(Mentha aquatica) and spearmint (Mentha spicata). Peppermint
leaf is well known for it's use as a herbal remedy for
stomach ailments. Peppermint has been used as a therapeutic
and flavoring for gum, toothpaste, tea, etc.

Health Benefits Of Peppermint Supplements

Peppermint Leaf is considered a mild stimulant, it also
cleanses and strengthens the entire body. Peppermint Leaf
has a relaxing effect on the muscles of the digestive
system, combats flatulence, and stimulates bile and
digestive juice flow. Peppermint Leaf is a great
digestive aid, it cleans, soothes, and invigorates the
digestive tract.

Peppermint Leaf can help relax the bile ducts for improved
flow of this very important digestive fluid. Peppermint
Leaf contains bio-flavonoids and exhibits antioxidant
activity. The herb can also stimulate a sluggish liver
or gallbladder into performing its functions in a more
effective manner. It also helps to combat indigestion.

Peppermint Weight Loss

Some people say that peppermint can help speed up
metabolism. Peppermint is also a natural appetite
suppressant, and taking it may help suppress your
appetite long enough for you to feel full naturally
and thus l ose your desire to overeat.

Peppermint Supplements

For people who are unable to get enough Peppermint in
their regular diet, Peppermint Supplements can be used.

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Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your Strongest Bodyparts.
By Nick Nilsson

Specialization is a technique that provides highly-targeted
training overload to one or more bodyparts. This can be
in the form of additional training volume and/or training
frequency, i.e. do more sets for it and/or train it more
often. Just like medical doctors specialize in certain areas
of medicine, you will learn how to specialize on a
particular bodypart and excel with it.

I'm going to show you a particular specialization program
that I've found to be extremely useful for developing
stubborn bodyparts. It's not hard to do and it doesn't take
long to do but it has the potential to shatter plateaus in
hard-to-develop bodyparts like a brick through a plate glass
window.

How To Do Daily Specialization:

The name of the program is Daily Specialization and, as
the name implies, it's done on a daily basis. In a nutshell,
you will do just 1 set of 1 exercise for 1 bodypart twice a
day, every day. It's very simple but very powerful and it
can be done with any bodypart you like.

I will use dips as an example here but you can use any
exercise you like. Choose an exercise you can do at home
for your selected bodypart to make it easier and more
convenient to do (chances are, you're not going to be
going to the gym twice a day to do 1 set of 1 exercise.).

If you have weights at home, it will broaden your
selection but I find that freehand exercises, e.g.
dips, chin-ups, push-ups, etc.) are most effective.

Using dips as the example, on Day 1, very soon after
you wake up, do as many dips as you can. Go to failure,
doing as many reps as you can then stop. That's your
morning workout. You're done.

Do everything else in your day as you normally would,
even your regular workouts for that bodypart if they're
on your schedule. This program exists completely outside
your regular workout schedule.

At night before you go to bed, do another set of dips to
failure. That's it. When you wake up the next day, do
another set of dips to failure, just like on Day 1. Keep
this up for as long as you like - anywhere from a few
weeks to a few months, depending on the results you
want and whether you want to switch to another
bodypart or not.

This is the entire program. As a quick note, you can add
a third set in the middle of the day on non-training
days in order to speed results. It will give your body
a little extra stimulus for that bodypart. Also, do
only one bodypart at a time with this program. If you
add in more parts, you will dilute the training
stress and diminish the effects of the program.

The key to success with this program is consistency. You
must do it consistently every day, twice a day, without
fail to provide that constant training stimulus to the body.
Even if you don't feel like it, do it. Even if you're
tired and you don't get nearly as many reps as usual, do
it. Even if your muscles are sore, do it. The only
exception to this rule is if you're sick or injured.

Why It Works:

Physiologically speaking, the body becomes its function.
If you run long distances, your body will have a tendency
to become smaller and lighter to be better able to cope
with the stress. If you lift weights, your body will
have a tendency to become more muscular in order to deal
with the resistance.

We target this highly-efficient adaptation process by
training stubborn bodyparts with very high frequency.
Your body quickly learns it needs to build up that
bodypart in response to this constant workload. Your
body will very quickly start allocating recovery
resources towards rebuilding that part bigger and
stronger.

You keep working it and your body will keep building
it. This program harnesses the adaptive power of your body
and channels it into a specific bodypart for maximum
results. The results are consistent and phenomenal.

Let me give you my experience with Daily Specialization.
I used this program for my shoulders, doing handstand
push-ups. At 200 p ounds, when I started I couldn't do
a single full rep, only a few partial reps.

After 12 weeks of consistently doing handstand push-ups
morning and night, I was able to perform 40 full reps.
If you think about this for a moment, it's actually quite
shocking. Could you imagine barely being able to bench
press your w eight one day then, 3 months later, being
able to press it 40 times.

You can easily achieve powerful results like this with
the Daily Specialization Program.

One of the greatest benefits I found with this program
wasn't even the improvement in strength and muscle
development. Working the stubborn bodypart twice a day
to failure actually made my stubborn shoulders not
stubborn anymore.

I want you to pick a lagging bodypart, pick an exercise
for it and try this program for yourself. You will see
consistent results. Your body will simply have no
choice.

Editors note: Checkout Nick Nilsson's...

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Benefits of Green Tea Supplements

What Is Green Tea Leaf Extract?

Green tea is made solely with the leaves of Camellia sinensis.
Green tea, unlike the black tea that comes from the same plant,
is processed in such a way the integrity of the active
antioxidant polyphenols are better preserved. One big reason
why many use green tea leaf extract is to get nutrients and
vitamins that cannot be found in elsewhere.

Benefits Of Green Tea Leaf Extract

Green tea contains polyphenols such as the catechins
epicatechin, epigallocatechin, epicatechin gallate, and
epigallocatechin gallate (EGCG). EGCG is said to detoxify the
digestive system and help increase metabolism. Green tea also
has a large amount of vitamin C which helps you stay more
alert and active throughout the day. It is also said to be
effective in lowering LDL cholesterol levels, and inhibiting
the abnormal formation of blood clots.

Green Tea Weight Loss

One of the biggest advantages of using the green tea leaf
extract is weight loss, through an effect known as
thermogenesis - the process of heat production in organisms.
Green tea helps aid weight loss by increasing the metabolic
rate, causing those who use it to burn more calorie. Green
tea improves the metabolism of glucose (sugar) and lipids
(fat), and controlling cravings which are all beneficial
to dieters.

Green tea also works by slowing the rise in blood sugar
after eating. It does this by slowing down the action of
the digestive enzyme amylase. This enzyme breaks down
carbohydrates, which if are absorbed too fast can cause
blood sugar levels to soar.

Green Tea Leaf Extract Supplements

If who don't want to drink 3 – 5 cups of green tea a day,
you can instead try taking a Green Tea supplement.

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