Pre-Exhaustion
Joe Socci

Pre-exhaustion is a technique that can be used every
now and then to shock a muscle and bring it to a
greater level of failure than when one reaches failure
on a single exercise. This is an advanced technique
and requires high intensity levels in order to carry
out the second of the 2 exercises involved in the
"super set".

The idea behind pre-exhaustion it is that certain
exercises target a specific muscle while working other
secondary muscles involved in the lift while certain
exercises completely isolate the target muscle. For
example, bench presses work the chest primarily while
the delts and triceps are involved, where as dumbbell
chest flys can be performed such that the triceps and
majority of the delts are removed.

As an example with chest. start with a set of dumbbell
flys or pec deck to failure then immediately go to
barbell or dumbbell bench presses flat or incline.
You won't be able to use as much weight on the
pressing movement as normal, but you will shock your
muscles into growing.

When blasting biceps, start with hammer curls, which
hits mainly the brachialis part of the bicep. Hit
failure and go right to barbell curls. this will really
shock the biceps.

Many think you must always start with bench presses,
heavy curls or heavy tricep movement in order to grow.

What I have found from my experiences is that muscles
respond to intensity! Not necessarily the load applied
however that is also an important factor.

And remember for the steroid-free lifter, as intensity
increases volume should decrease.

Also read out new article on Finding Time To Exercise


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Checkout our latest articles:


Do Crunches Really Work?

The Perfect Fitness Plan To Be The Perfect You

Tips On Getting Motivated To Workout

What Are Healthy Fats?

Aerobic Exercise Intensity

Karvonen Target Heart Rate By Age.

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Vince Gironda Exercises

by Paul Becker

For more information on Vince Gironda go to WhoWasVinceGironda.com

Below are three videos of me showing how to do some of Vince Gironda's favorite exercises, including: The Gironda Lateral Raise, Gironda Dips and Reverse Grip Dips.

Vince Gironda Lateral Raise

Vince Gironda Dips

Vince Gironda Reverse Grip Dip

For more information on Vince Gironda go to WhoWasVinceGironda.com

Ten Tips To Help You Get Bigger Muscles

1. Set a goal as of today and work out exactly how you are
going to get there. For example, if you see yourself as 20
pounds heavier in six months, break down exactly how you
are going to get there. You see, you need to set goals and
keep to them. Your mind will then be constantly aware of
these goals and work towards them. If you don't know
where you want to go, then you will never get there! You
need to be specific and have a plan.

2. Change your routine as often as is needed to keep
progressing. By this, one doesn't mean changing what
works for you, but changing the order of your exercises,
reps, sets and ultimately moving away from those
exercises which are not giving you results.

3. You must train with progressive poundages in order to
make size and strength gains. Don't just keep switching
around your exercises never getting stronger on any of
them, make sure that you have beaten you personal
best poundage for the current rep range you are working
with before moving on to another exercise. Progressive
poundages combined with training variety will unlock
new growth for you!

4. Don't overtrain! Don't train too long or too often. Keep
it intense and try to "work the muscle", rather than "lift
the weights"! Get a pump and feel your muscles doing
the work.

5. Consume Whey protein within half an hour of finishing
your training. Have another shake before going to sleep
and one upon awakening. This ensures that you are
getting quality protein at the most crucial times in
your bodybuilding day!

6. Drink lots and lots of water. The majority of your body
is made up of water, drink at least 2 quarts a day. Do
this and you will get a lot bigger!

7. Don't take anything which produces estrogen; these
being foods such as Soya, Cannabis or alcohol.

8. Sleep at least 8 hours a night! Growth takes place
when you are asleep. No sleep, no growth!

9. Take Creatine Monohydrate. It will help volumize the
muscle cells.

10. Don't give up. This cannot be emphasised enough.
As long as you are motivated in the first place and
persistent, you will get the bigger muscles that you want.


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Are Grains Really Good For You?

Why are people getting fatter and sicker, even when they are
"eating healthy"?

The answer is they are not eating healthy, they only think
they are, and it's not their fault, they have been given
false information on food.

Like every other species on earth there are correct foods
for people, and if you ate those foods you would be
healthier and fitter. And conversely if you are eating the
wrong foods your health and fitness would suffer.

Read the full article at Are Grains Healthy? The Truth About Grains for Health and Fitness

Is Milk Healthy?

The Truth about Milk and Fitness

I get e-mails all the time from people saying they are eating a
healthy diet, and then when I ask them to list out what they
eat in a day it is not healthy at all.

But, I have to say it's not their fault, as we have all been
and still are being fed a pack of lies about food.

This is the first in a series of articles, exposing the truth.

Got Propaganda?

We have all heard "milk does a body good", "milk is the perfect
health Food", "milk builds strong bones", "milk will help weight
loss", etc.

These just like "Got Milk?" are nothing more then advertising
slogans trying to get you to buy a product.

Read the full article here Is Milk Healthy? The Truth about Milk and Fitness


Also checkout The Muscle Experiment: Bodyweight Training For Mass


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This weight training routine will give you a total body workout.
This routine can be done on Tuesday & Thursday. Do cardio and
abs on Monday, Wednesday & Friday. Or you can do the weight
routine on Monday Wednesday & Friday and do Cardio & abs on
Tuesday & Thursday.

The Best Total Body Workout Schedule For Beginners


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New site I'm working on Encyclopedia of Bodybuilding

Vince Gironda's Favorite Exercises Dips and Chins
by Paul Becker

Vince Gironda was one of the greatest bodybuilding gurus ever.
He was decades ahead of his time and people today and still
using his methods. Why? Because if followed correctly they
produced the fastest muscle building results in the shortest
period of time.

Wide Pec Dips

Vince felt that the bench press was a poor chest exercise and
his students were insturced on how to do dips to create a
wide pec flare that gave them a classic look.

You must use a parallel bar that is 33" wide, if it is not you will
not receive the intended benefit from this movement. Anything
wider or narrower will not work the pecs as desired. The most
important execution of the movement is in the elbows: They
must be wide and straight out from the shoulders. The head
has to be in a down position with the chin resting on the upper
chest and the back should be rounded forward.

Cross your feet and make certain they are slightly in front of
your face, not back. Dip down as far as possible and return as
high as you can. Never change this position as it isolates the
pectoral muscles and limits the involvement of the triceps.
Performing the movement with the elbows in will emphasize
more triceps than pecs.

Very few bodybuilders perform this movement as described.
It is perhaps one of the best movements for building and
shaping the pecs there is. But, it must be performed correctly
in order to obtain the results it is capable of providing. Do
not rush the movement, which seems to be a natural tendency.
Take your time and get a full stretch at the bottom and contact
the pecs forcefully at the top of the movement. Do not begin
the movement with the triceps, concentrate on the pecs and
allow them to begin the upward motion.

Gironda Sternum Chins

Many have dubbed this the single best lat exercise ever invented.

Implementation: This involves leaning back throughout the entire
movement. In this variation, the lower portion of the chest should
touch the bar.

Begin by grasping the pull-up bar with an underhand grip,
approximately shoulder width apart. Now hang with your arms
fully extended. As you pull yourself to the bar, have your head
lean back as far away from the bar as possible and arch your
spine throughout the movement. At the upper end of the
movement, your hips and legs will be at about a 45-degree
angle to the floor. You should keep pulling until your
collarbone passes the bar and your lower chest or sternum
area touches it. By the time you've completed the concentric
portion of the movement, your head will be parallel to the floor.

This is the king of back exercises. It not only works the lats,
but the entire back, let's look at why:

1. The beginning of the movement is more like a classical chin.

2. The midrange resembles a pullover motion.

3. The end position duplicates the finishing motion of a rowing movement.

You can now see how this is like three back exercises in one.

Note: For more information on The Training and Diet Secrets of
Vince Gironda The Iron Guru go to Vince Gironda


Also see our new article on Circuit Training Exercises

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Archive of Drug Free Bodybuilding Tips

Fat Loss Support
Weight Loss Motivation
Healthy Cooking For Weight Loss
Workout Information
Transverse Abdominus Exercise
High Intensity Cardio Exercises
Why Cardio Fitness?
Max Rep Training
Ray Mentzer Workout How To Increase Muscle Density
Vince Gironda Workouts
Body Part Specialization - Lagging Muscle Group Training
6 Days A Week Workout Routine
Arnold Schwarzenegger's Secret Training Methods
Common Muscle Building Mistakes
Chest Not Growing? Best Chest Workout Tips
Stretching For Bodybuilders and Other Athletes
How To Make Muscle Gains
Training To Failure
Squatting Exercise Information
Seated Press Workout
Big Beyond Belief Workout Program
Bodybuilding Mistakes - Common Workout Mistakes
Fast Muscle Growth Training Frequency
Progressive Overload Training
Squats: Go Deep!
Hardgainer Tips To Building Mass
Milk and Bodybuilding
Healthy French Toast Recipe
The Benefits of Benchmarking Workouts
Bodybuilding Principles
Core Abdominal Training
Bodybuilding and Eggs
Barbell Squat Workout
Max-OT Workout Maximum Overload Training
Beyond Failure Training
How To Get Abs In 8 weeks
Stage Repetitions, J Reps and Zone Training
Weight Lifting Fractional Plates
Does High Intensity Training Really Work?
No Squat Leg Workout
Bodybuilding Basics
Bodybuilding Rep Range
Bodybuilding Rest Between Sets
Carbohydrates and Bodybuilding
Best Chest Exercises For Bodybuilding
Best Shoulder Exercises For Bodybuilding
Best Back Exercises For Bodybuilding
How To Get Bigger Biceps and Forearms Exercises
Weight Lifting Myths And Facts

Stair Stepper Machine Workouts

Stair Stepper machines are one of the most popular and one of the
most effective forms of cardio exercise. You get all of the
benefits of running up stairs without any of the drawbacks.
Running can be hard on your legs because of the impact. Stair
Stepper machines are low impact and they are a lot easier on the
legs. With Stair Stepper machines the weather outside is not a
concern as it can be with running. But the biggest advantage of
Stair Stepper machines is that the speed is adjustable. This
makes them far superior to running.

The best way to use Stair Stepper machines is...

Read the full article at Stair Stepper Machine Workouts


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Pre Exhaust Chest Workout

Pre Exhaust Training is a method of pre exhausting a muscle with one
exercise, and then working it to failure with another exercise. You
can make tremendous gains this way.

The main exercise for working the chest muscles is...

Read the full article at Pre Exhaust Chest Workout

Also checkout Vic Richards Bodybuilder, Victor Richards Workout and Diet


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Thousands of men and women across the country have already experienced the unprecedented fat-burning effects of the clinically advanced rapid weight loss phenomenon, Spirostim® Dx4. This highly sophisticated, natural diet powerhouse guarantees both the beginner and advanced athlete the highest degree of fat loss possible in a period of only 2 weeks. Spirostim® combines the science of two technologically advanced thermogenic compounds for maximum fat reduction with the most potent anti-catabolic formulation available for the maximum preservation of muscle tissue during weight loss. Complete with an array of easy to follow guidelines for proper diet and exercise, each box of Spirostim provides every individual with the exact fast-acting compounds used to continually produce the kind of incredible case studies seen here. Whether you are just two weeks away from an upcoming event or you simply want to shed unwanted pounds and inches fast, Spirostim works! Don’t miss out on the best shape of your life, try Spirostim today!

Spirostim 14 Day Weight Loss - BetaStatin Spirostim Dx4

Arthur Jones is the father of HIT or High Intesntiy Training and the inventer of Nautilus and MedX machines. Below are some great articles by and about him:

Arthur Jones Colorado Experiment
Arthur Jones High Intensity Training
Arthur Jones Nautilus
Nautilus Pullover Machine
Arthur Jones Training
Arthur Jones Workout
Nautilus Machines
Arthur Jones Muscle Workouts
Arthur Jones Method
Arthur Jones Exercise
Negative Resistance Weight Training
Arthur Jones High Intensity
Arthur Jones HIT
Arthur Jones Quotes
Arthur Jones Interview
Arthur Jones Bodybuilding
Arthur Jones Squat Technique
Arthur Jones Weight Training
Arthur Jones Resistance Training
Arthur Jones Casey Viator
Arthur Jones Recovery
Arthur Jones Full Body Workout
Arthur Jones One Set To Failure
Arthur Jones Steroids
Arthur Jones Articles
Arthur Jones Principles Intensity of Effort
Arthur Jones Strength Training
Arthur Jones Nautilus Exercise Sport Science Article
Arthur Jones Routine
Arthur Jones Biography
Arthur Jones Diet and Nutrition for High Intensity Training
Arthur Jones Obituary
Arthur Jones Books

Choose Your Friends Wisely, An Important Life Lesson

Any "friend" who consistently puts you down or criticizes you
and then covers it up with "just joking" or "only trying to
help" or says things like "no offence but," and then says
something offensive, is not a friend at all but an enemy
pretending to be a friend. And you would be much happier,
healthier and more successful if you didn’t have such people
in your life.

Also people like us who are trying to improve themselves in
any way, whether it be education, healthier eating, exercise,
etc. will be told by such people things like "why are you
wasting your time", "it won't work", "you don't look any
better", "have some fun", "be more social" or anything that
will discourage us from our goals, because secretly they
want us to fail.

Take a look at the people in your life and see which ones
make you happier, feel better about yourself, etc.

And also which ones make you feel worse, feel self conscious,
or after being with them you feel bad or upset even if you
can't understand why exactly.

Then decide to spend more time with the people that make
you feel good and less or no time with the people that
make you feel bad.

It took me many, many years to learn this very important life
lesson, that's way too long and I hope it doesn't take
you as long as it took me.

Muscle Building Rules
by Paul Becker

After 30 years of being involved in bodybuilding and fitness,
I feel the following are the basic laws of building muscle
and are what make any muscle building program work or not
work.

Read the article at Muscle Building Rules

Make 2010 your year to get in the best shape of your life.
The truth is that what someone works at hard enough and
long enough he will eventually get. The only way you can
fail is if you quit. Below is one of my favorate
inspirational poems.

Don't Quit
Author unknown

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.

Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don't give up though the pace seems slow,
You may succeed with another blow.

Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you must not quit.

Also see our new article on Arnold Schwarzenegger Back Workout Routine

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High Intensity Bodybuilding

Here are some advanced techniques for seasoned bodybuilders. Use then when
you feel as if you need a boost in the gym to promote muscle growth when
your regular workouts just aren't getting results.

Read the full article at High Intensity Bodybuilding

Effective Ab Workout
By John Cleary

If you turn on the TV, each day you will be bombarded with the latest
and greatest exercise device that promises to magically shed those
pounds in only ten minutes a day. Abdominal contraptions seem to
be the biggest seller of all the machines. You've seen them;
space-age-looking springs that you push with your gut, or a rolling
device that is supposed to help make your sits easier. These
machines are really not needed. The only thing that is going to
reduce your waistline is honest hard work. Those machines simplify
your workout and make your effort less effective. If you want to really
hit your abs, try this. Take about three days a week and alternate a
group of ab exercises such as crunches, side crunches, and seated
crunches. No machine necessary.

Let's take a further look at an effective ab workout. To really hit the
abs and slim your waistline you, will need to develop your abs as
well as burn fat. You can have the most developed abs in the world,
but you won't see them if they are buried under a lot of fat. To work
out the abs effectively, you will need to do a combination of ab and
aerobic exercise, at least 3 to 4 days a week. I recommend you do
one-hour workouts split in half: 30 minutes for abs and 30 minutes
for aerobics. The following exercises should be done for three to
four sets of 20 reps each.

Crunches - Works the overall ab area. Lay on the floor with your
knees up. Cross your arms over your body and slowly crunch
your body up.

Side crunches - Works your side oblique muscles. Start out as
you would a crunch, but instead of going straight up, twist your
right arm towards your left knee and vice versa.

Seated crunches - Works your lower abs. Sit on a bench, close to
the edge. Support your weight with your hands. Tilt back a bit and
extend your legs out with a slight bend and slowly pull legs to
chest.

Also see the Bodybuilding Food Guide and Bodybuilding Terms and Definitions, Bodybuilding Dictionary

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More newsletter archive articles:

Diet For Muscle Gain
Zone Diet Review
Tools For Coping With Stress
South Beach Diet Review
Healthy Eating Tips
Running For Fat Loss
Abdominal Exercises
Ten Tips For Those Who Want To Build Muscle
Aerobic Exercise Benefits
Daily Aerobic Exercise Is A Must
Barbell Pullovers Exercise
Push Pull Workout Routine
Basic Exercise Rules
Is There A Magic Weight Loss Pill?
Proper Breathing During Exercise
Slow Exercise Movement Speed
Avoiding Exercise Induced Headaches
Upper Body Workout
20 Rep Squats And Milk Bodybuilding Program
Building Big Shoulders Workout
Wide Back Workout
How To Build A Massive Chest
Health Benefits Of Fruits And Vegetables
How To Control Over Eating
Best Tricep Workout
Leg Blasting Workout
How To Develop Good Exercise Habits
Heavy Weight Low Rep Workout
How To Get The Most Out Of Your Workout
Underweight Workout Program
Weight Lifting Wrist Problems and Forearm Stability
Good Nutrition Tips
Low Fat Fitness Recipies
Rules To Susccessful Bodybuilding
Bodybuilding Meal Timing
How To Get Big Muscular Arms
Eating For Muscle Growth
High Intensity Arm Workout
Trapezius Muscle Workout
Deadlifts, King of Exercises?
How Many Cheat Meals?
How To Get Motivation To Exercise
Smart Eating Tips
Set Yourself Up For Fat Loss Success
Overcoming Emotional Eating
Getting Back On Track Dieting
Getting Over A Weight Loss Plateau
Diet Temptations - How To Stop Cheating On Your Diet
Dieting Eating Out and Eating Healthy
Will Crunches Flatten My Stomach?

10 Tips To Reduce Fat In Your Diet
by Kathy Thompson

1. Steam, boil, broil, or microwave vegetables, or
stir-fry them in a small amount of vegetable oil.

2. Season vegetables with herbs and spices rather than
sauces, butter, or margarine.

3. Try lemon juice or fat-free dressing on salad, or
use a yogurt based dressing instead of mayonnaise or
sour cream dressing.

4. To reduce saturated fat, use vegetable oil or tub
margarine instead of butter or stick margarine when
possible.

5. Replace whole milk with skim or low-fat milk in
puddings, soups, and baked products. Substitute plain
non-fat yogurt, blender-whipped cottage cheese, low-fat
sour cream, or buttermilk in recipes that call for sour
cream.

6. Choose lean cuts of meat, and trim any visible fat
from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes.
(Lean meats end in "loin".)

7. Roast, bake, or broil meat, poultry, or fish, so
that fat drains away as the food cooks.

8. Use a non-stick pan for cooking so added fat will
be unnecessary, use a vegetable spray for frying.

9. Chill broths from meat or poultry until the fat
becomes solid. Spoon off the fat before using the
broth.

10. Eat a low-fat vegetarian main dish at least once
a week.

Get Lean Quick 14 Day Rapid Weight Loss Diet System


Bodybuilder Workout Routine, 3 Way Split Workout

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Fitness Jobs - This web site is designed for fitness professionals in all aspects of the Health and Fitness Industry including fitness leadership, management, manufacturing and services. Whether you are looking for a job or are interested in filling your job openings, you can post free job openings and resumes.

Eat More Fruits and Vegetables

Did you know there are at least four great reasons to eat more fruits
and vegetables?

1) It is easy to do.

2) Almost all are low in calories and fat.

3) They are a good source of vitamins and minerals and provide fiber.

4) They may help reduce cancer risk.

Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.

Also try the Best Mass Building Routine

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Gabe Davis Physique Transformation Rapid Muscle Growth Story Bodybuilding Before After Photos

Please read and be informed...knowledge is power...This information is vital to you, your finances, your health and your freedom!

***Please read this in it's entirety. It is imperative that we all begin reading these warnings. This doctor took the time from his schedule to read the entire (1900 pages) of the current Health Care Bill being pushed through Congress and the Senate. Its passage will have dire consequences to our country and to each of us and our children


Everyone should read this and pay close attention.


An Indianapolis doctor's letter to Sen. Bayh about the Bill (Note: Dr. Stephen E. Frazer, MD practices as an anesthesiologist in Indianapolis , IN )


Here is a letter I sent to Senator Bayh. Feel free to copy it and send it around to all other representatives. -- Stephen Fraser

July 23, 2009

Senator Bayh,

As a practicing physician I have major concerns with the health care bill before Congress. I actually have read the bill and am shocked by the brazenness of the government's proposed involvement in the patient-physician relationship. The very idea that the government will dictate and ration patient care is dangerous and certainly not helpful in designing a health care system that works for all. Every physician I work with agrees that we need to fix our health care system, but the proposed bills currently making their way through congress will be a disaster if passed.

I ask you respectfully and as a patriotic American to look at the following troubling lines that I have read in the bill. You cannot possibly believe that these proposals are in the best interests of the country and our fellow citizens.

Page 22 of the HC Bill: Mandates that the Govt will audit books of all employers that self-insure!!

Page 30 Sec 123 of HC bill: THERE WILL BE A GOVT COMMITTEE that decides what treatments/benefits you get.

Page 29 lines 4-16 in the HC bill: YOUR HEALTH CARE IS RATIONED!!!

Page 42 of HC Bill: The Health Choices Commissioner will choose your HC benefits for you. You have no choice!

Page 50 Section 152 in HC bill: HC will be provided to ALL non-US citizens, illegal or otherwise.

Page 58 HC Bill: Govt will have real-time access to individuals' finances & a 'National ID Health card' will be issued!

Page 59 HC Bill lines 21-24: Govt will have direct access to your bank accounts for elective funds transfer.

Page 65 Sec 164: Is a payoff subsidized plan for retirees and their families in unions & community organizations: (ACORN).

Page 84 Sec 203 HC bill: Govt mandates ALL benefit packages for private HC plans in the 'Exchange.'

Page 85 Line 7 HC Bill: Specifications of Benefit Levels for Plans -- The Govt will ration your health care!

Page 91 Lines 4-7 HC Bill: Govt mandates linguistic appropriate services. (Translation: illegal aliens.)

Page 95 HC Bill Lines 8-18: The Govt will use groups (i.e. ACORN & Americorps to sign up individuals for Govt HC plan.

Page 85 Line 7 HC Bill: Specifications of Benefit Levels for Plans. (AARP members - your health care WILL be rationed!)


Page 102 Lines 12-18 HC Bill: Medicaid eligible individuals will be automatically enrolled in Medicaid. (No choice.)

Page 12 4 lines 24-25 HC: No company can sue GOVT on price fixing. No "judicial review" against Govt monopoly.

Page 127 Lines 1-16 HC Bill: Doctors/ American Medical Association - The Govt will tell YOU what salary you can make.

Page 145 Line 15-17: An Employer MUST auto-enroll employees into public option plan. (NO choice!)

Page 126 Lines 22-25: Employers MUST pay for HC for part-time employees AND their families. (Employees shouldn't get excited about this as employers will be forced to reduce its work force, benefits, and wages/salaries to cover such a huge expense.)

Page 149 Lines 16-24: ANY Employer with payroll 401k & above who does not provide public option will pay 8% tax on all payroll! (See the last comment in parenthesis.)


Page 150 Lines 9-13: A business with payroll between $251K & $401K who doesn't provide public option will pay 2-6% tax on all payroll.

Page 167 Lines 18-23: ANY individual who doesn't have acceptable HC according to Govt will be taxed 2.5% of income.

Page 170 Lines 1-3 HC Bill: Any NONRESIDENT Alien is exempt from individual taxes. (Americans will pay.)

Page 195 HC Bill: Officers & employees of the GOVT HC Admin.. will have access to ALL Americans' finances and personal records.

Page 203 Line 14-15 HC: "The tax imposed under this section shall not be treated as tax." (Yes, it really says that!)


Page 239 Line 14-24 HC Bill: Govt will reduce physician services for Medicaid Seniors. (Low-income and the poor are affected.)

Page 241 Line 6-8 HC Bill: Doctors: It doesn't matter what specialty you have trained yourself in -- you will all be paid the same! (Just TRY to tell me that's not Socialism!)

Page 253 Line 10-18: The Govt sets the value of a doctor's time, profession, judgment, etc. (Literally-- the value of humans.)

Page 265 Sec 1131: The Govt mandates and controls productivity for "private" HC industries.

Page 268 Sec 1141: The federal Govt regulates the rental and purchase of power driven wheelchairs.

Page 272 SEC. 1145: TREATMENT OF CERTAIN CANCER HOSPITALS - Cancer patients - welcome to rationing!

Page 280 Sec 1151: The Govt will penalize hospitals for whatever the Govt deems preventable (i.e...re-admissions).

Page 298 Lines 9-11: Doctors: If you treat a patient during initial admission that results in a re-admission -- the Govt will penalize you.

Page 317 L 13-20: PROHIBITION on ownership/investment. (The Govt tells doctors what and how much they can own!)

Page 317-318 lines 21-25, 1-3: PROHIBITION on expansion. (The Govt is mandating that hospitals cannot expand.)



Page 321 2-13: Hospitals have the opportunity to apply for exception BUT community input is required. (Can you say ACORN?)

Page 335 L 16-25 Pg 336-339: The Govt mandates establishment of=2 outcome-based measures. (HC the way they want -- rationing.)


Page 341 Lines 3-9: The Govt has authority to disqualify Medicare Advance Plans, HMOs, etc. (Forcing people into the Govt plan)

Page 354 Sec 1177: The Govt will RESTRICT enrollment of 'special needs people!' Unbelievable!

Page 379 Sec 1191: The Govt creates more bureaucracy via a "Tele-Health Advisory Committee." (Can you say HC by phone?)

Page 425 Lines 4-12: The Govt mandates "Advance-Care Planning Consult." (Think senior citizens end-of-life patients.)

Page 425 Lines 17-19: The Govt will instruct and consult regarding living wills, durable powers of attorney, etc. (And it's mandatory!)



Page 425 Lines 22-25, 426 Lines 1-3: The Govt provides an "approved" list of end-of-life resources; & nbsp;guiding you in death.. (Also called 'assisted suicide.')

Page 427 Lines 15-24: The Govt mandates a program for orders on "end-of-life." (The Govt has a say in how your life ends!)

Page 429 Lines 1-9: An "advanced-care planning consultant" will be used frequently as a patient's health deteriorates.

Page 429 Lines 10-12: An "advanced care consultation" may include an ORDER for end-of-life plans. (AN ORDER TO DIE FROM THE GOVERNMENT?!?)

Page 429 Lines 13-25: The GOVT will specify which doctors can write an end-of-life order. (I wouldn't want to stand before God after getting paid for THAT job!)

Page 430 Lines 11-15: The Govt will decide what level of treatment you will have at end-of-life! (Again -- no choice!)

Page 469: Community-Based Home Medical Services = Non-Profit Organizations. (Hello? ACORN Medical Services here!?!)

Page 489 Sec 1308: The Govt will cover marriage and family therapy. (Which means Govt will insert itself into your marriage even.)

Page 494-498: Govt will cover Mental Health Services including defining, creating, and rationing those services.


Senator, I guarantee that I personally will do everything possible to inform patients and my fellow physicians about the dangers of the proposed bills you and your colleagues are debating.

Furthermore, if you vote for a bill that enforces socialized medicine on the country and destroys the doctor-patient relationship, I will do everything in my power to make sure you lose your job in the next election.

Respectfully,

Stephen E. Fraser, MD

Dear Reader,
I urge you to use the power that you were born with (and the power that may soon be taken away) and circulate this email to as many people as you can reach. The Power of the People can stop this from happening to us, our parents, our grandparents, our children, and to following generations.

Mental Health Alternatives There are non-drug, non-harmful medical alternatives to psychiatric drugs listed here.

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Why Warmup Before Working Out?

1. Proper warmup helps prevent injuries. You need to sweat a little,
but don't get fatigued by the warmup.

2. Increases the removal of lactic acid accumulated during previous
workouts.

3. Increases the efficiency of contracting muscles. Some light
stretching is good to get limbered up.

4. Research suggests neuromuscular coordination is enhanced by
warming up.

5. Improves coordination of individual exercises. (doing a warmup
set of an exercise before hitting the heavy weights)

6. Increases heart rate and speeds blood circulation.

7. Increases oxygen reserves to the muscles.

Be careful not to warm up too long because you don't want to use up your
energy for warming up instead of getting an intense workout. A good rule
of thumb is to elevate your heart rate, sweat lightly, and have an elevated
body temperature. 10-15 minutes on the treadmill is good to get your
body warmed up. Perform one light set of each exercise before you start
adding heavy weight to the exercise. This will help with your form.

Stretching is another important part of warming up and cooling down.
Stretching will help you get a full range of motion for the exercises that
you are about to perform. Stretching also helps after the workout by
stretching out the muscles that you just pumped up.

Also see out two latest articles Stretching Before Weight Lifting and
Nutrition For Muscle Building


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More great articles from our past newsletters

Low Fat Granola Recipe
Low Carb Basics
Low Carb Diet FAQ
How To Get Ripped Abs
Free Fitness Nutrition Plan
Free Fitness Exercise Plan
Diet Program Review: Does The South Beach Diet Work?
What Is Whey Protein?
Building Diamond Shaped Calves
How To Reduce Fat Intake In Diet
Nutrition Made Simple
Cybergenics Arm Workout
Vegetarian Fitness and Nutrition
Football Training Program
Fast Food Nutrition Information
Summer Fitness Tips
Different Types Of Diets
One Set To Failure Training
Advanced Workout Techniques
Ab Exercises And Other Tips To Get Ripped Abs
Get in Shape For Wrestling
Are You a Bodybuilder or a Powerlifter?
Powerlifting Basics
Fat Loss Problems
Swimming for Fitness
Fit For Life Diet Review
Trampoline Exercise Program
Using Weight Lifting Wrist Straps
Gaining Mass Tips
Creating A Physical Fitness Plan
How To Make Your Calves Grow
Are You Bulking Or Cutting?
Pay Attention To Exercise Pain And Soreness
Sample Muscle Weight Gaining Diet And Supplement Program
Weight Lifting Don'ts
Gain 50 lbs Muscle
Increasing Tricep Size
Ectomorph Weight Gain Plan
How To Make Your Own Protein Bars At Home
Grip Strength Training Exercises For The Grip of Death
Is Fat Healthy?
Why Water Is Important For Health And Fitness
Is Whole Wheat Healthy?
Eat Healthy Fats And Oils
How To Use The Glycemic Index (GI) Of Foods
The Best Muscle Building Exercises
Workout Without A Gym
Muscle Gain Myths
Fat Loss Myths
Powerlifter Diet Plan
Exercise During Pregnancy

Good Nutrition

Make sure that you get all the essential nutrients for good
health. Eating a wide variety of foods from all the food groups will
help you get the vitamins and minerals you need. If you eat less
than 1,200 calories per day, you may benefit from taking a daily
vitamin and mineral supplement. Adequate protein is important
because it prevents muscle tissue from breaking down and repairs
all body tissues such as skin and teeth. To get adequate protein in
your diet, make sure you eat Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts every day. These foods are all good sources of protein.

A daily fiber intake of 20 to 30 grams. Adequate fiber helps with
proper bowel function. If you were to eat 1 cup of bran cereal, 1/2
cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and
a medium-sized apple together in 1 day, you would get about 30
grams of fiber.

No more than 30 percent of calories, on average, from fat per day,
with less than 10 percent of calories from saturated fat (such as
fat from meat, butter, and eggs). Limiting fat to these levels
reduces your risk for heart disease and may help you lose
weight. In addition, you should limit the amount of cholesterol
in your diet. Cholesterol is a fat-like substance found in animal
products such as meat and eggs. Your diet should include no
more than 300 milligrams of cholesterol per day (one egg
contains about 215 milligrams of cholesterol, and 3.5 ounces of
cooked hamburger contain 100 milligrams of cholesterol).

At least 8 to 10 glasses, 8 ounces each, of water or water-based
beverages, per day. You need more water if you exercise a lot.

These nutrients should come from a variety of low-calorie,
nutrient-rich foods. One way to get variety -- and with it, an
enjoyable and nutritious diet -- is to choose foods each day
from the food groups.

Also learn to apply Basic Weight Training Principles

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Helpful Holiday Diet Tips

The following suggestions will help you make healthy eating
decisions while cooking and celebrating during the holidays:

Plan ahead

Think about what you want to eat and how the carbohydrates and
calories fit into your meal plan. If concerned call ahead and
ask what will be served to help you develop your menu choices
or think about alternatives in advance.

Eat something before you go

Have some protein, or a light snack before you go, so you won’t
be tempted to overeat when you get there.

Keep your perspective

Don’t beat yourself up if you don’t meet your goals. Simply,
adjust your eating habits at the next event and/or plan time to
be more active.

Portion control

Try selecting one serving of a few items that are low in fat, sugar
and salt.

Exercise

Put on your walking shoes and head for the pavement or the mall.
Spend your extra holiday hours making sure you take your walk once
(or even twice) a day to lower blood glucose levels. Or, increase
your other activities – rake some leaves, take the steps instead
of the elevator, walk the dog or play with the kids.

Also to pack on more muscle in less time use High Intensity Training Techniques

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Cut Those Carbs!

More evidence that Moderating Carbohydrate Intake can lead to fat loss

We've been saying and writing it for years, and an increasing body
of clinical evidence supports what you should consider a basic principle
of fat reduction: if you're in relatively good shape and you're looking
to get leaner, then the best dietary change you should make is to
moderate your carbohydrate intake and up your protein immediately.

For some reason, people still don't want to understand and accept that
dietary fat per-se is NOT the issue for most people who are active. It's
the intake of excess carbohydrates that is largely responsible for
adding adipose tissue to your body. Moderate the carbs and you'll drop
the fat.

Here's the evidence. In a recent study, two groups were monitored. Both
groups consumed 30% of their daily calorie intake in fats. The only
significant dietary difference was that one group consumed only 12% of
their calories from protein (58% carbohydrates), while the other group
consumed 25% protein (45% carbohydrates).

Even with consistent fat intake and a relatively minor reduction in
carbs (from 58% to 45%), the results were clear. After six months, the
higher protein, lower carb group lost a full 50% more fat than the
higher carb group. I would expect results to be even more dramatic if
the carbohydrate intake was dropped down closer to 40%, as in the
popular 40-30-30 fat loss programs.

It’s important to realize that we’re not suggesting cutting out
carbohydrates altogether—this is ultimately counter-productive—but
rather a gradual reduction in carbs to balance out the diet. There’s
no doubt that most people, and Americans in particular, over-eat
carbohydrates—in particular, heavily processed carbs and simple
sugars.

Also see our latest article on Effects of Working Out Everyday

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Fitness and Health Tips Newsletter, and you will be automatically entered
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Since 1997 I have been a Personal Trainer Online and I am now announcing the opening of my Fitness Gym in Hillsboro Oregon 97124 I can now be your one-on-one Bodybuilding Trainer and Personal Trainer in Hillsboro Oregon

5 Easy Ways To Burn More Fat

1. Do not eat poor quality carbohydrates before bed.
Poor quality carbohydrates are those that contain sugar
or are highly processed. These would include most breakfast
cereals, breads, snack foods, candies, and even fruits and
juices. Eating these foods immediately prior to bedtime will
likely result in increased fat deposit and will prevent your
body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have,
the more calories your body will burn even at rest. Muscle
is extremely active metabolically. Do some resistance training,
add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really
is all about moderation. Time your meals so that you eat before
you are starving . . . doing this one simple thing will cause you
to almost always eat less. When you do eat, stop when your
satisfied not when you are so stuffed you cannot even get
down another bite.

4. Double up on your cardio training. From time to time it may
be beneficial to the fat-burning process for you to split your
cardio training into two short sessions rather than one longer
one. Studies suggest that people who do 30 minutes of morning
cardio and then 30 minutes of evening cardio lose more fat
than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber
in our daily diets, and that’s just a shame. Fiber not only
promotes overall general health, but also can significantly
aid in your fat-burning efforts. Leafy greens and salads are
ideal sources of fiber.


Also read our newest article on Rowing Exercise Techniques For Building Muscle Latissimus Dorsi


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The Logical Method of Fat Reduction

Reducing body fat can be done safely (without losing muscle),
simply, methodically and in a predictable fashion so that the
individual achieves his goal on a predetermined date. The
process begins by establishing one's present maintenance
level of calories. This can be accomplished by keeping a
five-day food diary wherein you record everything you eat,
including the quantity, for that period. At the end of each day,
sit down with a good calorie-counting book and tally the total
calories for that day. On the fifth day, take the five daily totals,
add them up for a grand total, divide by five, and you'll have
your daily average calorie intake. If you didn't gain or lose
weight over that five day period, your daily average calorie
intake will also represent your daily maintenance level of
calories.

Once you've established your daily maintenance level of
calories, reduce your food intake so that you are 500 calories
below maintenance. Since there are 3500 calories in a pound
of fat, a 500 calorie daily deficit will lead invariably to a loss
of one pound of fat a week. Over a period of time, as you
continue to l ose w eight, your maintenance level of calories
will go down, and weight loss will slow down or come to a halt.
When this happens, reduce your calories another 500 or so
and the weight-fat loss will proceed.

Also see this weeks article on
Toughest Workout, This Is The Workout Your Mother Warned You About

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Past Newsletters

Common Bodybuilding Mistakes.
Running For Weight Loss.
Bodybuilding Poetry.
Arm Mass Workout.
Abdominal Secrets Revealed.
Quadriceps Development.
My Health And Fitness Story.
Triceps Development.
The Aerobic Myth.
You Can Achieve Your Fitness Goals.
Bodyweight Calisthenics Routine.
The Best Butt Shaping Exercises.
What Is The Best Time To Do Cardio For Maximum Fat Loss?
Natural Ways to Increase Muscle Mass.
Building Trap Muscles Exercises.
Chest Mass Workout.
Building Arm Mass.
Back Mass Workout.
Preventing Delayed Onset Muscle Soreness (DOMS).
Shoulder Mass Routine.
Cut Carbs To Lose Weight.
Three Common Types of Body Fat Testing.
What Is Dietary Fiber?
What Are The Best Whole Grain Cereals?
Cardio For Beginners.
Calories and Energy.
Weight Loss Plateaus and Pitfalls.
Time Under Load Theory.
Periodization Training & Weight Training Frequency.
Exercising while Traveling.
Simple Methods To Test Your Body Fat Percentage.
Aspartame Side Effects.
Making Cardio Fun.
Faster Muscle Growth Tips.
My Gold's Gym Workout at 59!
Cybergenics Squat Workout.
What Are Drop Sets In Weight Lifting?
Chest Expansion Exercises.
Hamstring Exercises for Hamstring Development.
Mr Olympia 2006 Results Winner Jay Cuttler.
The Kelso Shrug System.
Mixing Bodybuilding and Powerlifting Workouts.
Why Warm Up Before Exercise?
Weight Loss Journals.
Easy Ways To Cut Calories.
Cold Weather Workouts Staying Fit During the Holiday Season.
Bigger Hips and Thighs Exercises.
How To Make Your Muscles Look Bigger.
Increasing Workout Intensity.
The Amazing Fat Loss Drink.

Building Muscle and Fitness Articles

Aminogen Best Protein Shake Review

Bodybuilding Rep Speed, Fast Reps vs Slow Reps

Bodybuilding Squats Proper Form

Concentration and Weight Lifting

Drinking Water and Muscle Growth

How To Shock Your Muscles

Importance of Rest for Muscle Growth

Muscle Adaptation to Exercise

Weight Training, Gaining and Muscle Motivation

Pre and Post Workout Meals

Weight Training Intensity Cycling

High Protein Smoothie Recipes

Blueberry

6 oz. light (reduced sugar) fat-free blueberry yogurt, frozen
(This is one container of Yoplait)
1 cup blueberries, fresh
1 cup non-fat milk
Optional protein powder for increased nutrition

Put all ingredients into blender. Blend until smoothie consistency is
reached! 1/2 cup frozen blueberries may be added to make it thicker.

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 128


Melon Madness

1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or subsitute with watermelon)
Optional protein powder for increased nutrition

Put yogurt, milk, and strawberries into blender. Blend on high for
about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend
once again on high for 1 minute.

Nutritional Information:
Serves 2, per serving:
Fat: 0
Calories: 190

For more great recipies checkout the Bodybuilding Cookbook


Also read our new article on Weight Lifting Myths And Facts

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in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Build Big Muscles

How to build big muscles is the number one question on the mind of everyone involved in bodybuilding, especially when just starting out.

Building big muscles is not easy and in won't happen overnight. But when you have the right muscle building information, you will be able to make progress you didn't think possible before!

One of the biggest mistakes many people make when trying to build muscle...

Read the rest of this aricle at Build Big Muscle

Also checkout:
Muscle Supplements
Muscle Books
Muscle Magazines
Muscle Videos
Muscle Personals
Muscle Articles
Muscle Tips
Muscle Sites

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Low Calorie Cooking Tips

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:

* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.


Also see our new article on How To Get Bigger Biceps and Forearms Exercises

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Fitness and Health Tips Newsletter, and you will be automatically entered
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Low Carbohydrate Chicken Picatta Recipe

Following the Atkins low carb plan?

Here's a low carb, muscle building health and fitness recipe,
that's easy to make and tastes great!

1 lbs. boneless, skinless, white meat chicken - sliced thin for
scaloppini

2-4 cloves Garlic - pressed or minced fine

1 large Shallot - minced fine

1 cup defatted Chicken Stock

1/4 cup White Wine

Juice of 1 Lemon

Basil, Oregano, and Pepper to taste

Flour for dusting

1-2 tsp. Olive Oil

1 tablespoon Capers (optional)

Dust chicken pieces until well coated. Heat 1-tsp. oil on high
and lightly brown chicken on both sides. Do not over cook.
Remove and set aside. Lower heat to medium. Add
remaining oil and sauté garlic and shallot until translucent.
Add seasonings and Chicken. Turn up heat to high and
add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers if desired and
serve.

For more great recipes go to the Bodybuilding Cookbook



Also see out new article on the
Best Back Exercises For Bodybuilding


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Fitness and Health Tips Newsletter, and you will be automatically entered
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Ways To Stay Fit
By Lynne Bailey and Hester B. Golden

There are many ways to get and stay fit. Here's a few:

YMCA, adult or community education classes such as step aerobics,
aquatics, low-impact aerobics, weight training, jazz and other
forms of non-professional dance, tai chi, yoga (some teachers
combine fun, jazzy dance routines with yoga), horseback riding,
swimming and countless others. Go and see for yourself!

For those of you who want to do partner activities, consider
swing, ballroom and western dance classes. Roller and ice
skating are fun couple activities. You can do a lot of
dancing on roller and ice skates!

Water sports, like rowing, kayaking, surfing, windsurfing, water
skiing, etc.

Basketball, touch football, soccer, tennis, badminton, table
tennis, base ball, softball, volleyball, running, jogging,
speed walking, bicycling, nautilus or other exercise machines,
stationary bicycling, stretching (invent your own, I learned
some great ones from my cat! Imagine your an animal and stretch
like they would.) isometric exercise. Try playing some of the
traditionally competitive games and sports without scoring.
(note from Lynne - My husband and I have discovered that tennis,
especially is a lot more fun that way!)

Be creative and design your own fitness routine. If you need new
ideas, as I mentioned earlier, watch a work-out video. For those
who can - hire a personal trainer. Or, keep it simple. Take a
hike or work in your garden!

For you off-beat athletes, consider karate, aikido and other
martial arts, juggling, hackey-sack, outdoor roller skating and
roller blading (some people use ski poles while blading),
frisbee-tossing, archery, pole-vaulting, discus throwing, 50
yard dash, invent whacky relay races, white-water rafting,
rock-climbing, hang-gliding - the sky's the limit!

Also see out new article on the Best Shoulder Exercises For Bodybuilding

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Fitness and Health Tips Newsletter, and you will be automatically entered
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How To Build A Squat Rack.

This rack was copied from my local gym. The construction of it has been slightly modified to make it more suited to the home constructor. The original used pins that had stepped ends that would require a lathe to manufacture. To overcome this...

For the complete article go to Build Your Own Squat Rack

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