Four Keys to Building Muscle

Are you working out regularly, but feel like your progress is not what it could be? Are you struggling to grow muscle, or would you like to get a little more "tone"? Well then read carefully, because I'm about to tell you how you can kickstart your gains with a few simple principles.

1. Train for strength

First of all, I need to make one thing clear: The ONLY way to build muscle is to get stronger. Growing in volume is how your muscles adapt and become stronger so they can more easily take the work load next time.

If you're doing sets of 10 or more reps, you're not really training for strength. I'd say anything above 8 reps doesn't do your strength any good.
Next time you hit the gym, make building strength your number one goal. Train for strength and the muscle will come.

2. Do complex exercises

You can build strength in your forearms, or even your fingers, but that won't have any effect on muscle growth overall. However, if you do really hard and complex exercises, you'll trigger a strong hormonal response in your body, which will help your overall gains.

Exercises such as squats, deadlifts, or clean&jerks will give you a testosterone and growth hormone boost, which is the number one factor that determines your fitness level. The amount of muscle you build and the amount of fat you burn directly depend on the hormonal balance of your body.

Isolated exercises have very little effect on your hormones and are therefore very ineffective. They can get you pumped, but that's about all. The more muscle an exercise engages, the more effective it is.

So just shut up and squat. Look for the squat rack next time you're in the iron room and leave the peck decks and other cable machines for the weak.

3. Use free weights

This principle is closely related to the previous one, but I think it needs to be said out loud: Don't use cable (and other) machines if you want to build serious muscle.

Even the mighty squat can turn into a sissy exercise when you do it on the Smith machine. It's still better than quad extensions, but it just doesn't beat squats with free weights.

When you use free weights, you're recruiting more muscle groups, which means a stronger hormonal response. These muscle groups are hidden deep inside your core and are extremely important.

Your core muscles are to your body like a trunk is to a tree. You can't be strong if you have a weak core. Having strong core and stabilizer muscles will also prevent you falling when you slip.
Furthermore, by isolating different muscle groups, you can create muscular imbalances, which lead to bad posture and joint pain.

Stay hardcore and train your core by using free weights. It might even save your life one day.

4. Increase difficulty over time

You can only grow stronger if you keep increasing the difficulty of your workouts. If you always lift the same weights, you'll keep looking the same.

Increase the work load every training session by either adding weight, doing an extra set or adding a repetition to every set. Remember to keep the reps under 8; if you can lift a weight 8 times, make it heavier.

These 4 principles are about all you need to know to build large amounts of muscle. But exercise is only one part of the equation. What you eat is even more important when it comes to burning fat and building muscle. You can have the best workout routine ever, if you fail to supply your muscles with the right nutrition, you won't get the results you're after.

Juicing Apples for Health and Well-Being

I love juicing apples - apple juice taste great! Remember the old proverb "an apple a day keeps the doctor away". Maybe our parents knew something after all. Apples are full of vitamins, minerals, and enzymes. Apples are one of the oldest and most loved fruits on our planet today. They are so delicious!

So why are apples supposed to be so good for your body? Because apples contain good things like - pectin and vitamin C. Apples contain antioxidants too. Many nutritionist believe that pectin has important health benefits. And everyone knows that vitamin C is important and necessary for your body on a daily basis.

Apples come in many varieties. Some are tart. Some are sweet. Almost all apples make great juice. Avoid apples that aren't fresh. However, the type of apple you select for your particular juice depends on your own personal taste. If you desire a really sweet apple juice - than try one these excellent and delectable apples: Red Delicious, Ambrosia or Golden Delicious. They are all excellent apples to for juicing.

6 Worst Drinks for Your Body

6 worst drinks

These drinks should be avoided. We take drinks for recreation and refreshment. Drinks are supposed to do this job, but that's not what always happen.

In today's market, drinks are just a mixture of sugar, caffeine and artificial additives. They may give you energy because of sugar and water mixture but they are not giving you healthy nutrition.

Ten Top Tips To Training

1. Small is Smart

Do some kind of activity often - no matter how small. The reason for this is twofold really. 1) You get to exercise and that effort will all add up and sometimes a quick 5 minutes might be all you need to work some aspect of your body. 2) It's easier to get you used to thinking about activity. You can also congratulate yourself on having done '5 minutes' rather than not having done anything and feeling guilty for it.

Top Tips to Small Steps

Always be thinking: Whatever you are doing, think to yourself "How can I turn this into exercise?" For example, when walking back with the shopping bags have a go with performing some bicep curls; when having the option of lift or the stairs, take the stairs; what about on the escalators in underground stations? Walk on the left rather than standing on the right with everyone else!
The Escalator Life Test: Are you someone who waits for life to come to them (standing on the right) or do you go out and grab it (walks up on the left)?

Family Health: The Dangers Of Food Poisoning & How To Protect

We're what we eat.

If we eat good food and do so rightly, we enjoy good health and a long, happy life.

But if we eat bad food, we'll get sick and our life may be shortened.

Unfortunately, most people don't care enough about the safety of the food they eat or what they eat or how they eat it.

Here are some family health insights to help you to avoid food poisoning and live a longer, safer and happy life.

Every year, an estimated 7 million Americans suffer sicknesses caused by food poisoning.

Some cases are violent and even result in death.

The culprit is food that has dangerous high levels of bacteria due to improper cooking or handling.

Food safety is usually taken for granted by the buying public but everyone's attention was recently directed to food poisoning involving some meat that was undercooked.

It was determined that the problem never would have happened if the meat had been cooked properly.

E.Coli 0157.H7 is a potent virus, but it can be completely destroyed when the meat is fully cooked.

It is important for consumers to take an all-around safety approach to purchasing, storing and preparing both traditional and new meat and poultry products.

Ultimately, consumers and food handlers bear the responsibility for keeping food safe once it leaves the store.

According to the U.S. Department of Agriculture, about 85 percent of food- borne illness cases could be avoided each year if consumers would handle food properly.

The most common food-borne illnesses are caused by a combination of bacteria, naturally present in the environment, and food handling mistakes.

Ironically, these are also the easiest types of food-borne illnesses to prevent.

Proper cooking or processing of raw meat and poultry kills bacteria that can cause food-borne illness.

When you're out, grocery shop last, take food straight home to the refrigerator.

And never leave food in a hot car!

Don't buy anything you won't use before the use-by date.

Don't buy food in poor condition. Make sure refrigerated food is cold to the touch.

Frozen food should be rock-solid.

Canned goods should be free of dents, cracks or bulging lids which can indicate a serious food poisoning threat.

The performance and maintenance of your refrigerator is of the utmost importance.

Check the temperature of your refrigerator with an appliance thermometer.

To keep bacteria in check, the refrigerator should run at 40 degrees F; the freezer unit at 0 degrees F.

Generally, keep your refrigerator as cold as possible without freezing your milk or lettuce.

When you prepare food, keep everything clean and thaw out any frozen food you plan to prepare in your refrigerator.

Take it out of the freezer in advance and place it in the refrigerated section of your refrigerator.

Always wash your hands in hot soapy water before preparing and handling any food as well as after you use the bathroom, change diapers, handle pets, etc.

Remember, too, that bacteria can live in your kitchen towels, sponges and dish cloths.

Wash them often and replace the dish cloths and sponges you use regularly every few weeks.

Be absolutely sure that you keep all raw meats, poultry and fish and their juices away from other food.

For instance, wash your hands, your cutting board and knife in hot soapy water after cutting up the chicken and before dicing salad ingredients.

It is best to use plastic cutting boards rather than wooden ones where bacteria can hide in grooves.

Don't take your food out of the freezer and leave it on the kitchen counter to thaw.
This is extremely dangerous since the bacteria can grow in the outer layers of the food before the inside thaws.
It is wise to do your marinating in the refrigerator too.

May these family health insights help you to live a longer, healthy and happy life.

Warmly,

I-key Benney, CEO

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ballys fitness

 

 ballys fitness  Bally Total Fitness is an American fitness club chain which operates 60 gyms, in several U.S. states. In November 2011, Bally sold 171 Bally locations to competitor L.A. Fitness.

 In April 2012, Bally sold an additional 39 facilities to Blast Fitness. At its 2007 peak, prior to the filing of the first of two Chapter 11 bankruptcies, Bally operated nearly 440 facilities located in 29 U.S. states, Mexico, Canada, South Korea, China, and the Caribbean under the Bally Total Fitness, Crunch Fitness, Gorilla Sports, Pinnacle Fitness, Bally Sports Clubs, and Sports Clubs of Canada brands. The company's headquarters are located in Chicago, Illinois.