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KILLER AB WORKOUTS - OLD SCHOOL BODYBUILDING STYLE!

Lesson #1 in old-school style killer abs is: Get rid of the fat or you’ll never see your abs, no matter how often you train, no matter how many reps you do or no matter what exercises you do

LISTEN TO ME: AB TRAINING DOES NOT BURN FAT OFF YOUR STOMACH!

This is probably the biggest misconception that people have about exercise today and I don’t think the general public is EVER going to get it. The myth that ab training burns fat off your abs is so pervasive that I suspect it will never die and simply continue to be passed down from generation to generation.

The truth is, getting six-pack “killer” abs has almost nothing to do with training. It has everything to do with low body fat.

Ironically, I believe that killer abdominal muscles are quite easy to develop; much, much easier than building an 18 or 19 inch arm, a 315 pound bench, a 400 pound squat, or a wide, V-shaped back, for example.

Some people might argue that I was just blessed with good genetics in the ab department, which may be true, but based on my experience with others who have less favorable genetics, I still believe that developing the abdominal muscles is easy,. The hardest part is getting your body fat low enough for your abs to show.

Most people grossly over train their abs. Training your abs daily or even every other day for hundreds or thousands of reps is totally unnecessary and a complete waste of time.

AB EXERCISES DON’T BURN FAT!!!!!!

You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won’t be able to see them, no matter how much ab exercise you do! If you need help with fat loss, check out my fat burning book here: Burn the Fat. You will also see my ripped abs at an amazing 3.7% body fat!

Lesson #2 in old-school style killer abs is: The same old basic ab exercises that have been around for years, STILL work – and that means CRUNCHES!

“Core training” and “functional training” are the “IN” things today. Devices and modalities such a stability balls, medicine balls, core balls, ab wheels, kettlebells, functional exercises, and so on, are all valuable tools, but for the most part they simply represent what is trendy and fashionable in fitness training today.

“Core” and “functional training” come largely from the sports world, and if you’re a competitive athlete, martial artist, golfer, tennis player, or you play any sport recreationally, this type of training is worth looking into.

Very recently, a well-known ab training “guru” wrote in one of his books that “Crunches are worthless.” Funny how things change. It wasn’t so long ago that powerlifter and exercise physiologist Fred “Dr. Squat” Hatfield wrote, and I quote, “Crunches are the Cadillac of abdominal exercises.”

So what’s the deal? Should you crunch or should you ditch this “old” exercise in favor of all the “new stuff?”

The truth is, there’s a happy medium! Crunches are not “worthless,” they’re simply over-used. You can and should incorporate a wide variety of crunch variations into your program, but also be sure to include some functional work and stability ball work which will help develop your core musculature and allow you to work your abs through a larger range of motion.

However, for pure “cosmetic” ab development, there’s nothing new under the sun. The “old school” methods are as valid as ever. And that starts with crunching exercises. Why? Because the prime function of the abs is to flex the spine and shorten the distance between the sternum and pelvis – which is exactly what crunching exercises do.

Despite all the new and trendy ab workouts and equipment being promoted these days, the good old crunch is the oldie but goodie I always come back to time and time again. I’ve used crunches and their many variations in almost all my training routines for years.

The best Crunch variations (upper abs) :

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Caloric Density For Muscular Immensity


The secret to packing on pounds of solid muscle mass is simple: For the most part, the types of foods you eat on a muscle-gaining program are the same ones you should eat all the time, whether you want to lose, gain or maintain - you just need to eat more of them. "Just eat more" is easier said than done, however. It seems like you're constantly shopping, cooking and eating. Sometimes preparing food and eating it can seem like a full time job! One way to make gaining weight and forcing down all that food less of a chore is to choose foods (or supplements) with a HIGHER CALORIE DENSITY. By doing so, you can get more calories in the same amount of food.

All proteins and all carbohydrates have 4 calories per gram and all fats have 9 calories per gram, but not all foods have the same number of calories per unit of volume. Let me explain:

Imagine for a moment, two measuring cups (the kind you have in your kitchen) and notice the amount of space in each container. Got it? Now visualize the two cups side by side; one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That's right! The cup of cucumbers contains 14 calories, while the cup of raisins contains 520 calories. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more "concentrated."

And that's the secret to getting enough calories to gain weight: choose calorie-concentrated foods.

If you learn which foods are nutrition dense and calorie dense, you can use this information to help you gain lean weight more easily than ever before.

Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber and broccoli have very low calorie densities because your body can't absorb the caloric content of fiber. That makes veggies an excellent choice when you want to lose body fat. Before competitions, bodybuilders usually reduce or remove high calorie simple sugars and starches from their diets and replace them with fibrous carbohydrates. (Goodbye bagels and pasta, hello broccoli and asparagus!)

On the other side of the coin, the low calorie density of most vegetables is the very reason that they don't help you gain weight. Think about it; you would have to eat a wheelbarrow full of lettuce, cucumbers or spinach before you consumed enough calories to make the scale budge at all! It's wise to always include vegetables in your diet (because they're good for you), but you won't get enough calories to gain weight from veggies alone; you have to eat lots of high density foods or you'll be fighting an uphill battle.

So now let's look at some "calorie-dense" foods that can help you pack on the pounds:

Simple carbohydrates such as fruit have higher calorie densities than vegetables because simple carbs are more concentrated and have less fiber. Fruit juice is even more concentrated than the fruit itself. A medium sized orange contains about 60 calories. A glass of orange juice has about 160 calories. Fruit and fruit juice, therefore, make great additions to a weight-gaining program.

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Night traning for more muscle, strength, and fat loss

Incredible news for bodybuilders and hardcore athletes! Recent research suggests that training in the evening may be more effective when it comes to building muscle, increasing strength and reducing body fat when compared to morning sessions. This theory is based on the basic physiology of how your body is regulated and functions throughout the day. During the course of a regular day, your body transitions between periods of positive nitrogen balance and negative nitrogen balance where it's either building up muscle, breaking it down or somewhere in between. To add to this, your metabolic rate also changes throughout the day, which can impact things such as protein metabolism, caloric expenditure, muscle cell recovery and glycogen replenishment after a workout. Several third-party researchers believe that the evening may be prime time to take advantage of these key physiological factors if you want to get the most out of your training.
Train at Night for More Muscle and Decreased Fat!

In an unpublished study, an American researcher investigated the effect of time-of-day training on body composition changes in 16 weight-trained men (Scheet, T. 2005). Half the subjects trained in the morning (prior to 10 am) while the other half trained in the evening (after 6 pm). After 10 weeks of training, the findings revealed that the evening training group experienced a 3 percent increase in lean muscle and a 4 percent decrease in bodyfat compared to the morning training group which barely increased lean muscle and did not decrease body fat. The researcher in this study suggested a possible explanation for the reduction in body fat findings as being correlated with metabolic rate. He explained that the body's metabolism typically starts to decline in the evening. If you train at this moment, you force your metabolism to start working harder and burn more energy over the course of the entire day.
Strength Train at Night for the Best Gains

If you train to increase power and strength, research conducted at the French Laboratoire INSERM will be of particular interest to you (Guette, M., 2005). In this study, tests were performed on ten healthy male subjects at four-hour intervals throughout the day starting at 6 am to 10 pm to determine neural and muscular mechanisms that influence muscle strength. The highest values of maximum voluntary contraction (muscular power) were observed at 6 pm and the lowest values of muscular power were observed at 6 am. The researchers also noticed a corresponding relationship with the subject's body temperature and maximal strength levels. They speculated that body temperature and metabolism is generally highest at around 4 pm which could cause muscle cells to perform at their optimal capacity during the evening training.
The Best Time to Train?

Whether you train to get bigger, stronger or both, recent research makes a case for hitting the iron in the evening. When you consider things like metabolic advantages and increased muscular power, it appears that your body's physiology is just better primed for making gains in size and strength by training around 6 pm. If you can switch your training sessions to the evening, it's worth a shot to test it out for a couple of months. But if you're schedule won't allow for it, not to worry – the differences between morning and evening training are not significant enough to render morning training ineffective.


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Glutamine and Alanine Preventing Muscle Loss

You constantly hear how great glutamine is for the immune system and for preventing muscle loss. You're bombarded with information on how branched-chain amino acids improve exercise performance and stimulate muscle growth. But guess what? Alanine may be even better than the branched-chains, and when combined with glutamine, watch out this amino-acid combination is potent stuff. As you'll soon see, alanine plays a very important role in sparing muscle protein.

You've all heard of the glucose-alanine cycle, right? If not, here's a quick biochemistry review. When you're carbdepleted (for example, when you do prolonged aerobic exercise or participate in those ill-advised starvation diets), your body borrows amino acids from muscle. Definitely not good. In fact, the body takes branched-chain amino acids from muscle, uses part of those aminos for fuel, and then takes another part to help form alanine. Alanine is then transported to the liver and converted to glucose, which is shipped back to your muscles or other tissues and used as fuel.

So it makes sense that supplementing with branched-chain aminos might help prevent muscle loss. Wouldn't it also make sense to supplement with alanine? We know, for instance, that alanine infusion helps maintain normal blood levels of glucose. Further, what if we combined alanine with glutamine, "the mother of all aminos"? As it turns out, this forms the dipeptide alanyl-glutamine, which is a pretty potent compound indeed.
In a study done at the University of Tokyo, rats infected with E. coli (to induce catabolic stress) were divided into an alanyl-glutamine group or a branched-chain amino-acid group. Researchers delivered these aminos via a continuous
pump, and both groups of rats received the exact same number of calories. Compared to the branched-chain group, the alanyl-glutamine group of rats showed a greater anabolic effect on the gastrointestinal tract. Effects on muscle weren't measured, but in a follow-up experiment, researchers found that the combination of alanine and glutamine also
glut
AST GL3
L-Glutamine
produces an increase in liver and skeletal muscle protein synthesis. Now, that’s intriguing! The study authors conclude that alanyl-glutamine supplementation may be useful in patients who are ill due to infection.

So should you go out and buy some free-form alanine, mix it with some free-form glutamine and abracadabra you get this powerful mix of aminos? Or do you have to ingest the two as a dipeptide? Well, since the dipeptide isn't on store shelves (yet), I'd speculate that ingesting both amino acids (as free forms) in, let's say, a 50-50 ratio, might have similar effects. Besides, alanine by itself should help preserve the branched-chain aminos in skeletal muscle. Glutamine should be utilized by the gastrointestinal tract, thus avoiding its removal from skeletal muscle.

But when this dipeptide hits the market, watch out . . . this stuff might give glutamine and the branched-chains a run for their money. I say we need to see if this potent duo of amino acids helps prevent muscle loss in bodybuilders. Is it useful in preventing some of the effects of overtraining? Perhaps it's better than glutamine alone. All questions aside, at least evidence suggests that once again, not all aminos or combinations of aminos are created equally.

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Hot Fitness and Bodybuilding women Photo contest


Hot Fitness and Bodybuilding women Photo contest from Regenerxxl!!!
In this thread all you have to do is post your favorite picture of what you think is the sexiest Fitness or Bodybuilding women out there and pick a number 1-1000... If it?s a nudie keep it somewhat clean lol. No raunchy stuff please lol!!

*Each entry*
Pick a number from 1 to 1000.
Post a photo of a Fitness or Bodybuilding women you thinks is the hottest.
*Note:
You are only allowed one entry per day, that means:
You are allowed one number pick per day.
You are allowed one photo per day.
You can enter as many times and you want.


The number is the tie breaker.
So for e.g. if there is 2 or 3 photos I can?t decide on 100% as the winner, the person with the closest number to what I picked in my head before judging will win.

Contest start: Oct,8,2011
Contest end: Oct,22,2011

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How Does Nitric Oxide (NO2) Work?


Are nitric oxide products the secret to enormous muscles, mega quick mending, and unnatural cuts? NO products appeared in late 2001 with the release of NO² by M.R.I. They were the first to bring in a method of enhancing nitric oxide manufacture by enteric coating and time releasing Arginine united with Alpha-Keto Glutarate called A-AKG. Today there are more than eight nitric oxide supplements offered in pill form, and in recent times two producers have launched fluid A-AKG supplements, all promoted to give freaky pumps, recovery, strength and lean muscle mass.

Nitric oxide is a colorless, odorless gas that is only slightly soluble in water. It functions as an intracellular messenger controlling a wide variety of critical enzymes, and it slows down its own production. Comparatively high concentrations have been used for scientific purposes for short periods without reported unfavorable effects.

The major roles of NO² are listed here:
Immune system: Macrophages create NO to destroy target cells because it is cytotoxic.
Nervous system: Works as a neurotransmitter and controls apoptosis in neurons.
Circulatory system: NO fuels the manufacture of pro-inflammatory compounds.

NO² helps create and maintain high levels of nitric oxide in you. Everyone knows the most important time to get your protein is directly post-workout. This is partly because nitric oxide is a cell-signaling molecule, which means it instructs your DNA to lay down more protein fibers into the cells. By generating and sustaining high levels of NO², you are in fact increasing the 1-2 hour window potential of optimum growth to 10-12 hours a day.

Many users report a "pump" effect, which could be due to vasodilatation. This would make your veins pop out, but this doesn't necessarily connect to a genuine increase in size/strength. Manufacturers recommend lowering glutamine consumption because glutamine is a scavenger and negates the effects of NO.

With the correct diet/routine nitric oxide can help you increase both size and strength. One user said that he noticed that his recovery time is much better. Another reported that he went from 315 to 405 lbs in about 5-6 months. Some people also claim added benefits like improved appetite, vascularity, leaner gains, positive sexual side effects, etc. However, most users report that there's no huge impact, and no massive strength and muscle boost.

The advertisements for NO² promise huge gains in lean mass, "perpetual pumps," full-body recovery, and amplified strength. Nitric oxide, which was only discovered in the 1980's, can, according to its manufacturers, MRI, unlock the secrets of impossible muscle gains.

It took MRI four years to come up with an extended-delivery release agent to control the activity of NO². This delivery system is called "pHyser3", and it forces an incessant production of nitric oxide, to give you the "perpetual pump."

NO² may very well be a rip-off if you believe exactly what it says it will do. It has different effects for everyone. Don't expect it to turn you into 8% bodyfat and lean muscle in a week. It's just going to increase the blood flow to your muscles, not turn you into the Incredible Hulk. Buy a month's worth, and see how it works out for you. It's only a rip-off if you believe the hype.

NO² is marketed as a muscle-building hemodilator that creates dramatic increases in muscle size, strength, endurance, power output, and load capacity. Hemodilation means a widening of the blood channels leading to skeletal muscles through the mechanism of amplified blood flow. Hemodilation is set off by nitrous oxide synthesis. The same man that introduced creatine to the bodybuilding world in 1993 – Ed Byrd – co-founder of EAS and now president of Medical Research Institute – MRI, now markets NO².

Assuming you do not have pre-existing health conditions, the great thing about NO² products is that they work well, and unlike other supplements, they are PLEASE JOIN US TO LEARN MORE

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Green veggies enhance your immune system


Scientists at the Babraham Institute in Cambridge, working together with the Medical Research Council's National Institute for Medical Research, have recently carried out a new study that looked at how green vegetables influence immunity. Published in the online Journal Cell (a Cell Press publication), the research has identified a definite connection between specific chemicals found in green vegetables (such as broccoli and Chinese cabbage) and the good functioning of the immune system. It appears that tiny chemical compounds found in common green vegetables interact with immune cells of the gut, known as intraepithelial lymphocytes (IELs), by effectively protecting them and boosting their numbers.

Intraepithelial lymphocytes are white blood cells that inhabit the area under the epithelium layer that lines many cavities and bodily structures. They are concentrated in the gastrointestinal tract, where their primary purpose is to release cytokines and destroy target cells that are infected by pathogens. Because the gastrointestinal tract is one of the main access routes that pathogens use to enter the body, a high count of intraepithelial lymphocytes is extremely beneficial to overall health.

Lead researcher and immunologist Marc Veldhoen, of The Babraham Institute, has stated that this is a surprising find for modern medical science. He conducted his experiment on otherwise healthy mice that were fed a purified synthetic diet almost completely lacking in vegetables.

Dr. Veldhoen's team discovered that IEL numbers are directly linked to the presence of a special receptor protein known as aryl hydrocarbon receptor (Ahr), whose activity can be triggered by compounds found in green vegetables. Ahr proteins play multiple roles in physiology, including assisting the development of bodily cells, modulating adaptive responses in cells, and influencing lymphocyte counts. The science team compared the IEL counts in mice fed a synthetic diet to those from a group of mice that was fed a regular diet, and discovered that the mice in the first group had progressively lost the majority of their IELs, within just days of starting the vegetable free diet.

"I would have expected cells at the surface would play some role in the interaction with the outside world, but such a clear cut interaction with the diet was unexpected. After feeding otherwise healthy mice a vegetable-poor diet for two to three weeks, I was amazed to see 70 to 80 percent of these protective cells disappeared," explained Dr. Veldhoen.

As their immune cell numbers declined, the affected mice scored lower levels of antimicrobial agents and became much more vulnerable to infections and injury. When the intestinal surface of these mice was intentionally damaged to test their immune reaction, the scientists found that their recovery was much slower when compared to the mice that were fed a healthy diet.

"It's tempting to extrapolate to humans, but there are many other factors that might play a role.", said Dr. Veldhoen. He also revealed that he is confident that further research in this direction will surely prove beneficial to humans, as some patterns observed in mice are consistent to those observed in humans suffering from inflammatory bowel disease and other afflictions of the gut. Consequently, until definitive research on humans is carried out, he concluded that "it's already a good idea to eat your greens".


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Hello,

Please do not double post as its bad for the network.

Veggies are good for health not only physical but mental health too as it keeps you mind and body cool and of course contain all the vitamin hence provide best nutrients. specially for health concious persons.
how to build muscle fast for men

it is a good website
i work out every day

Thank you for telling me this

But, those pics you have are not good
Being that strong can kill you.

Well, it was good and I learn new things about bodybuilding, but there should be a topic about different exercise that we need for different muscle.
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It was good and I learn new things about bodybuilding, but there should be a topic about different exercise that we need for different muscle.