Body fat testing is not miserable, nor is it expensive. You can have it completed at about any gym or fitness center. Simply ask if they have an practiced professional who can assess body composition.

It’s also a great idea to snap ‘before and after pics’ and post them someplace you will discover them every day.

However most importantly, assess  5 – 10 various aspects of your advancement.
My most flourishing clients measure everything in their life that’s affected by their weight loss, usually on a simple scale from 1 – 10, such as:

- their daily vigour level
- the way they feel when they glance in the mirror
- their mental attitude
- the way they fit into their apparel
- their level of mental concentration
- their endurance in their workouts
- the compliments they experience from people
- their waist, hips, and thigh measurements
- their body weight
- their body-fat level

Make a rich list of ways you can evaluate your progress – however be sure to add affairs that are truly essential to YOU. If having loads of  is profound to you, then you should be evaluating your vigor level every day to check if your diet and/or workout routine are doing their job.

On the other hand, if you already experience a mass of daily vigor, than you may not want to measure that – you may choose to assess other affairs that are more fundamental to you at your current stage of life.

Take time to create your list, then write your advancement in a everyday diary every day for each of the categories on your list. Then get an medium for the complete day, and write that average at the top of your page.

According to findings , obtaining your Z’s may help you reduce weight! A finding  showed that sleep may affect quantities of leptin — a hormone created by fat cells.

Leptin impacts body weight management in the hypothalamus by reducing appetite and burning fat stored in tissue. Also, the research hinted that there may be an “Optimal rest area” that helps the body regulate its weight.

This is a new and very exciting area of research which raises the possibility that lack of sleep may be an unrealized and potentially modifiable risk factor for obesity.

Having the right quantity of rest, along with modifications to nutrition and exercise might become an important prevention and treatment plan for weight

Americans rest one to two hours  per night than they have 40 years ago during which time obesity percentages have gone up.

Previous observations have raised the connection between deficiency of rest and leptin quantities. Leptin has a direct affect on the development and holding of fatty tissues in the body.

To get asleep easier and rest better, give  of these strategies a try:

* Eat a light, nutritional snack before sleeping.

* Take a hot bath prior to turning in.

* Don’t use your bed for different functions such as eating, studying or watching TV.

* Limit drinks that contain stimulants.

* Avoid alcohol as it can interrupt your sleep pattern.

* Arise at the same time daily … also on the weekends.

* Exercise often, but never too close to bedtime.

I decided to take both Saturday and Sunday and utilize them as rest and recovery days. I needed it and my body felt much better afterwords. I think I may continue to take the weekends off for a while just to ensure I’m allowing proper recovery time for my muscles.

It seems like no matter who you talk to at the gym the one thing they all have in common is they want ABS. Everyone wants to develop that head turning six pack that looks like it has been chiseled into their stomachs. The problem is that they don’t know how to get it or they know how , but they don’t want to change their lifestyle to get it.

Well Here Are My Simple Problems & Solutions For Developing Six-Pack Abs

Problem 1:If you don’t have relatively low body fat% you will not be able to see your abs

Solution:When desiring to obtain a six pack first look at your diet and lifestyle to determine what changes are necessary to reduce your body fat %.

Problem 2:Doing all the crunches in the world will not bring out your ABS without proper cardio and nutrition backing it.

Solution:If your body fat % is over 15% don’t even worry about doing crunches and sit-ups, instead first focus on reducing  your weight with cardio sessions and a healthy diet. Only when you have decreased your body fat % enough should you begin abdominal training.

Problem 3: You do 1,000’s of sit-ups a day and still no abs.

Solution:Remember its not always about quantity over quality. Try this in place of your 1,000’s of endless sit-ups. DO 6-8 decline sit-ups slowly(yes you read it right 6-8 is all you need if you do them properly). Lower your body in a controlled manner for a count of 5 seconds or more do not allow your shoulders to touch the bench at the bottom position. Then return to the starting position slowly again utilizing a count of 5 seconds or more. If done correctly your abdominals will get more focused work in one set then in your entire sit-up marathon.

Problem 4: No matter how much Resistance ab training you do and hours spent on cardio you are seeing no progress.

Solution:Look outside the gym for problem areas to correct.  Are you still eating fast food? Drinking sodas?, Drinking  Alcohol?, Partying too much and not getting proper sleep? Chances are you will have answered yes to one or more of the previous. If you did its time for a gut check and to really ask your self how badly do I want to make this change?

Now you probably noticed that most of the solutions listed above are pretty similar and focus more on Diet and Cardio. Why? Well its actually very simple. I have never seen someone that wanted to develop a six-pack that had their Nutrition, Cardio and lifestyle nailed down not be able to do so. What does this mean? If your searching for the elusive ripped mid-section 90% of the time the answer to the problem does not rely in abdominal training or exercises so THINK ABOUT THAT!

I know you wanted & easy way to get a six-pack, but what you found was the

TRUTH NOBODY WANTS TO HEAR

Leg Press    200/25, 400/20, 400/20, 400/20

Single leg leg ext. 60/10, 60/12, 60/9, 60/10

+

Walking Lunges 0/1lap, 0/1lap, 0/1lap, 0/1lap

Standing Single Leg Leg Curls 20/50, 20/50

Kept the workout short and not too hard today,because I had gone to the chiropractor again this morning and didn’t wanna risk making things worse. My lower back was still tight, but feeling much better, so I wanted to make sure I did a light lower body workout. I will be hitting lower body again on Thursday and hopefully I can go a bit harder.

Diet & Supplementation

Meal 1: , 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 2 cups mashed potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 2 cups broccoli

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

If you have any questions about any of the exercises I perform or any suggestions for things you would like to see in future log posts please leave me a comment.

If you haven’t already subscribed to my youtube channel you can find it here

Also you can add me on bodyspace.com (if you like my pictures please ad me to your inspirational list I’m trying to make it back on the main page and could use your help getting there)

Goal:I want to increase my muscle mass as much as possible without losing too much definition.

Starting pictures:Taken first thing in the morning with no pumping up.

If you would like to try any of the products I’m using or other products by Cellucor you can get them here

Today I will be starting a log on my usage of Cellucor Supplements. I will be using Cellucors Extreme Muscle Mass muscle growth system, which consists of Cellucor P6 Extreme, Cellucor M5 Extreme, and Cellucor R3 Extreme. I will also be adding Cellucors ISOPRO Nitro-sport protein.

Cellucor P6 Extreme was designed to enhance natural testosterone production via multiple biological pathways. It harnesses biological processes through orthologous hormones, provides plant-based phytosterols, enhances the rate at which the body synthesizes testosterone, and inhibits factors that limit testosterone production. Cellucor P6 Extreme enhances natural testosterone levels while preventing the harmful side effects associated with other similar products.

Human Chorionic Gonadotropin (hCG) has been used clinically as a pharmaceutical agent in the treatment of hypogonadism as well as to increase fertility. hCG works by activating the Luteinizing Hormone/Choriogonadotropin (LHCG) receptors of the pituitary gland. The activation of these receptors causes the body to release a large surge of luteinizing hormone (LH) from the pituitary gland, similar to the onset of puberty. It then sends a chemical signal to the testes to increase steroidogenesis (production of androgen hormones) and sperm production in males.

Cellucor R3 Extreme is a dietary supplement designed to neutralize compounds that compromise the exercise-recovery process, supply factors that decrease the time needed for recovery, and protect newly growing tissues in the body by enhancing the functions of the immune system.

Through halting the undesired catabolic effects of cortisol, the body’s state of recovery is enhanced and able to constantly progress. When providing the essential building blocks needed for growth and reducing the effects of delayed muscle soreness, the recovery process can occur much more quickly. Additionally, when the functions of the immune system are magnified, the amount of growth that can occur is unlimited while in the anabolic state associated with Cellucor R3 Extreme supplementation.

Cellucor M5 Extreme is a dietary supplement designed to stimulate the anabolic process of muscle growth. M5 Extreme’s cutting–edge formula introduces an innovative blend of pH-resistant creatine and creatine precursors, three nitric oxide precursors, growth hormone agonists, and insulin modulators to deliver muscular strength and size gains far beyond the results provided by any other product.

Creatine is a natural compound produced by the body when large amounts of energy are needed. Creatine is a type of energy storage compound known as a phosphagen; phosphagens meet the sudden demand for large amounts of ATP created by strenuous muscular work. Creatine is also a very hydrophilic molecule that elevates intra-muscular water content, and this elevation results in the increased volume of individual muscle cells and, therefore, increased overall muscle size.

Well there are a couple of different reasons that I see. The most common has to be lack of results. In our society today people expect immediate results almost everywhere. 24 picture development, one hour dry cleaners, and the list goes on. If you think just because your going to start going to the gym and sweating a little bit that in a week you will see dramatic result, your wrong. If you have this type of mind set then your just setting your self up for failure right from the start. You need to have dedication, but most of all patience. You have to realize that it will all pay off in the end if you stick with it, but that visually you may not see a difference for a month or more.

Why well because your body needs time to adjust to the changes you are making. Once it gets use to your new routine and life style it can adapt and get your body working more efficiently and this will give you those desired results you so badly seek.

Another reason that people fail with their new years resolutions is because they think they are expected to make a resolution. What this means is they decided to start a resolution simply, because they believe its what your supposed to do. They don’t decided to do it for them selves and because its what the want. When you set out to accomplish something and your main focus is doing it to please other people and not your self, you enter into it with the wrong mind set.

The mental aspect of working out can sometimes be harder then the actual physical aspect. Once you get into the gym its easy to pick up the weights or start some cardio, however getting in the car and getting to the gym that’s a whole other story. I’m sure on any given day you can think of a million excuses why you can’t get to the gym or that it doesn’t fit into your schedule. Sometimes the most difficult thing can be to think of one reason why you can’t afford not to go to the gym. I f you mentally prepare your self to take on this new challenge, before you dive head on into it your results and better yet your experience will be much more satisfying.

So I’m not telling you to not make a new years resolution, but rather I ask you to really think about it and prepare your self for the journey you are getting ready to undertake. If you will just take the time to really plan out how you are going to attack the new years resolution and what obstacles you will face in the process, then you will have a much better chance to achieve your desired results.

Just something for you to think about and I wish you a happy New Year and much success in everything you do in 2010 including your fitness or any other new years resolution you take on. The only think that will keep you from accomplishing your goals is your self.

Well now that you know whats required to make a successful New Years Resolution we want to hear about yours, whatever they may be. Please leave a comment bellow and state your New Years resolution.

First off this article is my personal opinion on the subject and should not be taken as medical advice. If you have  pre-existing medical conditions and have been told by your doctor to wear one at all times then do it! Also if you just feel more comfortable and safe wearing one then you should stick with it. I’m not going to talk about ditching the belt altogether, but rather using it only when necessary.

If you spend time regularly at the gym you will inevitably spot the lifters with a weight belt obsession. These are the guys that walk into the gym with one on and keep it on throughout the entire workout no matter what body parts or exercises they are working on. They could be doing only chest and triceps for the day, but the belt will never come off. Why? I’m assuming they feel like its protecting them from injury at all times and they assume if its good to use some of the time then its even better to use one all of the time. I believe this couldn’t be further from the truth and I’ll explain my reasoning.

Let me first explain that when used properly to provide extra support to the core(lower back and abdominals) and when performing the right types of lifts a weight belt is an absolute necessity! I can’t emphasize enough that I’m not stating you should discard using the belt for good. I personally use my belt only for heavy compound lifts, such as squats, dead-lifts, and power cleans. Furthermore I only use it when I’m lifting weights above 200lbs and need the provided extra support.

Ok, now that that’s out of the way let me explain to you why you should avoid relying on a belt all the time and what harm it could potential cause. I will also use a real world example to illustrate what I’m talking about. The purpose of the belt is to help stabilize the bodies core which consists of your lower back and your abdominals. Now this can also be achieved to some degree simply by strengthening the muscle of the core and learning how to properly tighten them when performing your lifts. This causes your core to act as its own protective weight belt and internally stabilize the body to help protect it form injury. When you proceed to wear a belt all the time your body does not develop this self protection technique as well, because it has come to rely on the belt to provide the stabilization. Over time your core muscles can actually become weaker due to relying on the belt entirely too much.

Now at this point I’m sure your saying So What?, if I’m in the gym and always have my belt on do I really need my body to develop the technique to help self stabilize my core? Well your probably right as long as you have your belt on you should be safe, but do you wear your belt 24/7 even when your outside the gym? If you do, then you probably have other issues and you don’t  need to worry about the advice in this article. If your like 99% of the rest of gym goers and don’t then you should probably pay attention to this example.

Lets say your at home and a friend comes over and says hey I need you to help me with something. You being a good friend say sure no problem and you proceed to your friends house. Once there you discover a bunch of boxes and realize you have been suckered in to helping your friend move. However your already there so you decide to go ahead and help out. You have spent a few hours packing and moving several boxes and your almost done when your friend says ok just one more thing we need to move this couch. Your tired and ready to be done , but with out giving it too much thought you gladly agree, after all at the gym you regularly dead-lift far more weight than a simple couch and there are two of you doing it, so no problem. You squat down to get a good grip and on the count of three you lift 1-2-3 and then as you begin to lift it happens, you let go of the couch, drop to your knees and cry out ahhh my back. Congratulations you have successfully injured your back attempting to move the couch. Why did this happen, bc your core muscles did not have the support they have grown accustomed to having that was provided by your belt  and without the ability to self stabilize you are far more prone to injury than you would have ever guessed.

Now the example here was simply meant to open your eyes to the dangers of relying on the belt too much, the injury could have resulted from doing pretty much any house hold chores you can think of not just lifting heavy objects. The key is you want your body to learn the valuable techniques of self stabilizing the core and have your body prepared with the ability to use it whenever the right situation comes along. Its not worth risking the possibility of a serious injury , when a simple adjustment to your training style may have made all the difference in the  outcome of the situation.

The training aspect? I’m talking about is over training your body when your at the gym. Most people that fall into this category believe in the concept more is better, but in this case too much of a good thing can definitely be bad. Over training can keep you from making great gains almost as easily as not working out can. Why? Well lets break t hings down a bit, when your in the gym your working hard and building muscles right? Wrong! When you are training your actually damaging and breaking down muscle. When the muscle is being overloaded with weights little micro tears begin to occur throughout your muscle. This damage is whats necessary to cause the muscle to have to adapt to the stress loads that are being placed on them. When your performing an exercise in the gym your goal is to push the targeted muscle harder than its ever been pushed before. By doing this you cause? damage to occur to that muscle that the body must repair and rebuild. Rather than just replace only the damage muscle with more muscle exactly the same as it was before, your body adapts. It does this by rebuilding and adding more muscle fibers and making them stronger to ensure that the same amount of stress will not produce the same results again.

If you continue to damage the muscles over and over without giving the body the proper time to repair them you risk training them when they are in a weakened state. This can lead to injury or greater muscle damage that’s just too much for your body to fully repair. That’s why when your body is in a state of repair you must rest and recover for long enough to give your body the ability to fix the damaged muscle. Now this does not mean you can’t go to the gym the next day after a workout, but rather you need to avoid placing stress on the same weakened muscles. So if you trained chest one day you would not want to train it again for forty-eight to seventy-two hours. Now every once in a while it is also beneficial to take a few back to back days off from the gym all together and really give your body complete rest. That’s what these last few days have been for me although forced, they have been much needed and my body will definitely appreciate them.

If you find your self feeling overly fatigued, sore, and possibly even losing the desire to go to the gym , a few days off could be exactly what your body needs. Listen to it and you will be surprised with the results and progress? that can come from taking it easy for a few days. Do whatever it takes to just relax and rest. If your like me and really addicted to the gym this maybe harder than it sounds. You may even have to result to drastic measures such as handcuffing your self to the bed or flattening your tires(although neither are highly recommended)to keep from going into the gym. So remember you don’t grow while your in the gym training, the real growth takes place at home when your nowhere near the gym or any weight equipment.

When I was growing up the only meals I can ever remember eating(excluding snacks) were the core Three; Breakfast,Lunch, and Dinner. That was the norm you eat three times a day and maybe a few snacks in between. Nobody ever questioned it or really thought about changing it. Well what our parents didn’t know is that this is not the most efficient means to take in our daily nutrients.

When you really sit back and start thinking about it, it makes a lot of sense. For example if you have five tasks to complete for the day and you decide to sit down and do them all at once? in an hour? how efficiently do you think you will complete each task? You may rush through them, make mistakes,skip important steps or even have to redo them. Now if you had those same five tasks and decided to do them one at a time through out? the entire day you could spend more time on each one, ensuring that they were completed properly and with the highest level of quality possible. So why would you force your body to try and handle the breaking? down and digestion of large quantities of food all at once,when a much better and efficient method would be to give it several small quantities of food spread through out the entire day. Its easier for our bodies to properly utilize all the nutrients if we give it smaller meals to digest.

Not only are several smaller meals more efficient for your body, but it also triggers your body to store less of the nutrients as fat. Protein, fat and carbohydrates are the sources where your body goes for energy. When its not getting fresh supplies of these nutrients it It will attempt to hold on to as much extra nutrients(as fat) as possible to ensure the body can continue to function properly when no more energy sources are available. The body has this built in survival mechanism that causes it to store nutrients as fat when its not sure if more food will be provided for break down.? So when you go long periods through out the day without eating you are essentially sending the signal to your body that it could be on the verge of starving.? When you eat more often typically every 2-3 hours you reassure your body that it will constantly have a fresh incoming source of nutrients for it to use? and there is really no need for much of it to be stored as fat. Therefore this will allow your body to break down and use the food that you digest more completely and efficiently and the end result is your bodies metabolism will be naturally elevated. Your metabolism is what determines how many calories your body is able to burn each day. So having it elevated will help you stay leaner even without a lot of extra cardio.

If you are still only eating three times a day and your not getting the kind of results you have been looking for maybe its time you make a change. You don’t have to eat seven to eight meals like I do , but you should definitely try adding? a few more into your meal plan and see how it works out.