Marcio Ribeiro

You will probably say what am I on about lol but i know what im talking about.
I also hate fat men with man boobs.

Think it to be totally disgusting
Radius

I didn’t know if women are not interested in this fan fiction, or that they are just too afraid to admit their interest (because of cultural standards).

got any links? you don’t happen to mean like clitoral growth do you? sometimes that’s just what people like. there isn’t necessarily anything wrong with that but i would say the majority of people do not like that kind of thing.

My first step to improving my current workout routine, i don’t even know the names of certain workouts i do. A link would be very helpful.

Check up these Workout Exercises : Weight Training, Plyometrics , Stretches (Flexibility), Pilates, Ball, Cardio Dumbbells, Cables etc. 100’s Of Exercises. They have animated photos, so it’s easy to understand how to do them.

http://www.myfit.ca/exercisedatabase/exercise.asp

i mean sets and reps of what exercises.

SQUATS! You don’t need to waste time running to other leg extension machines, and hip flexor machines, and abductor and adductor leg muscle machines..

Squats, over time, will give you tree trung legs unlike any thing else. This is indisputable. If you have never done squats, start as soon as you can! You will feel what I mean.

Squats will primarily build your quadriceps, glutes (butt muscles), hip flexors, and will also requrie your back muscles to be active.

For your hamstrings, do deadlifts and stiff-leg deadlifts.

For calves, do weighted calf raises. Alernate between standing calf raises and seated calf raises every few weeks. You calves actually have 2 muscles, one is used while standing, and the other while sitting.

Sets and reps?

You can do 3 or 4 sets for your exercises, with the heaviest weigh you can manage for about 6reps. work you way up to 12 or 14.

If you are just starting off, though, use a weight which you can manage for abour 12 reps.

Don`t squat and deadlift on the consequetive days. You won`t really be able to, anyways. You will see. Either day them several days apart (this is optimal), or on the same day.

The calves benefit from a higher rep range. Use rep ranges starting at about 10 or 12 and getting up to 18.

Humans may have less mitochondria present, as our muscles are not designed to do as much phsyical work as horses; muscles are. Muscle cells typically have more mitochondria so they are able to generate ATP for physical activity without quickly defaulting to fermentation.

These days staying fit, eating right, and loosing weight have all become serious business especially for women and that’s why Muscle and Fitness Hers.

Muscle and Fitness Hers is a great magazine to pick up and read curled up in your favorite chair but it’s also available online and with so much information it’s hard to get bored with what they’ve got to tell you and you certainly can’t stay ahead of it.

If you are interested in nutrition Muscle and Fitness Hers has some great information on what foods are good for you but there’s more than that. There are menus for meals, food choices, savvy shopping, recipes, meals that are worth eating, and it goes on and on. Learn all about which foods have how many calories, and which foods are the healthiest to eat. Sure fruits and vegetables are important but some are more important than others. There is just so much useful information that you’re going to be thrilled with the information available to you.

But Muscle and Fitness Hers doesn’t start there – find all the information you want. Why not start with a Fusion Core Workout which is explained in detail. Or maybe learn what type of workout is best for you. Want to learn about toning? Muscle Building? Loose those extra mid section pounds? Get the Quick fit workout, perfect legs, or a complete training guide. They have all the information you need.

Muscle And Fitness Hers also has Mind & Body help. Tips on how not to get workout burnout or how to work through those tough spots – they’ve got it all. You’ve heard the old saying “mind over matter” well same goes in the gym so this online magazine is determined to keep you in the right frame of mind to beat any obstacles you come across.

Now remember women train different than men, they think different than men, and the get into shape different than men. That’s why not you need a magazine like Muscle and Fitness Hers written for women by women. No need to work with information for the other sex. And be honest – if you have ever worked out with a guy you know just how different we go about accomplishing the same thing.

The Muscle and Fitness Hers website also has a forum where you can go and chat with other gals that are looking after their bodies through diet and fitness. It’s a great place to meet some new friends and to share ideas and learn new things. You never know what you might learn and it’s always nice to meet others that have the same interests as you.

Once you’ve spent some time on the Muscle and Fitness Hers website you won’t be able to resist taking a subscription for the monthly manual which is full of all kinds of great information that will help you stay both fit and healthy. After all fitness is about more than just the working out at the gym or eating right – It’s about mind, body, and soul.

Kelly Johnson
http://www.articlesbase.com/health-articles/muscle-and-fitness-hers-has-great-information-138050.html

I wanted to talk to you about the diet of female bodybuilders. There are a lot of women that have tried to get involved in this sport, but really aren’t sure how to do things. Most people when they start out assume that the gym is the most important place, but it is the diet that counts the most. You have to be eating correctly to promote the kind of growth that is required for bodybuilding. There is a very specific type of strategy that needs to be followed as a bodybuilder and if you’re not following it, you’re just wasting your time. I want to talk to you about the diet of female bodybuilders, so you know exactly how to eat.

Muscles grow from only one kind of nutrient, amino acids. Amino acids only exist in protein, so basically protein is what builds muscle. Obviously, muscle doesn’t build instantly. It takes around 48 hours to do, so that means your body will constantly be working to build muscle during that time. That means you have to have protein constantly available for this repairing process. You’re going to have to eat protein every few hours, so that there is constantly some of it digesting.

The diet of female bodybuilders isn’t that simple though. There is a bit of strategy to it. If your body repairs muscles continuously over a 48 hour period, that means when you’re asleep your body will require protein. Waking up to eat, isn’t productive since sleep is important too. The key is to eat a heavy protein and fattening meal before bed. The fat slows down the digestive process and allows the protein to last throughout the night.

Elle Nash
http://www.articlesbase.com/bodybuilding-articles/the-diet-of-female-bodybuilders-746091.html

If you want to keep up the good results from your workouts, then making regular changes to them is necessary. Whether you are trying to lose weight, build muscle or just want to tone up then altering your workout variables is an integral part of keeping up the improvement.

Small, but consistent, changes to your training program are what you need, not drastically different changes. If your workouts have no proper pattern then your body has no foundation on which to improve.

Once you make the changes it will take a month or two for your body to adapt to the new training method, You need to be consistent to get good results but after a while your progress will slow down and it is time to make changes once more.

These are some of the workout variables you need to change;

Numbers of sets and reps of exercises

The order in what you do your exercises

Exercise Grouping. (super-setting, circuit training, tri-sets, etc.)

Type of exercise: (multi-joint or single joint, free-weight or machine based)

Number of exercises per workout

The amount of resistance used

The time under tension

The base of stability (standing, seated, on stability ball, one-legged, etc.)

Range of motion

Repetition speed

Rest periods between sets

The volume of work (sets x reps x distance moved)

Exercise angle (inclined, flat, declined, bent over, upright, etc)

Training duration per workout

Training frequency per week, etc

Now you have an idea of what variables you can change, here is a quick example of how to vary a workout program and still keep it consistent.

Let’s say one of your workouts consists of 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset.

And let’s say that you are keeping an accurate record of your progress (as you should be) for a month or so and then find out that your improvement has stopped. That’s the time when you have to change your variables and begin a new program.

The new program could be a routine consisting of five sets of five reps in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets)

However, this time you do the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully regain your strength levels.

By changing your exercise routines regularly you will keep things fresh and your body won’t get stuck in the rut of a familiar routine. This will also help you fend off boredom at doing the same things over and over so making your workouts more interesting

If you are still stuck for ideas on how to change your training routines to improve your body then you can get ready-made scientifically designed programs that will maximize your results.

Build Muscle Books has many articles that will show you exactly how to keep your body in great shape, build muscle, and lose fat the right way.

For more muscle building tips and great training routines – all written by top fitness experts go right now to Building Muscle

Dale Bradley
http://www.articlesbase.com/muscle-building-articles/change-your-workouts-to-boost-muscle-gain-and-lose-fat-362066.html

Formulas are necessary not only in mathematics, but also in most areas of life. They are basic systems of achieving consistent results, with an assured attitude to the quest. Whatever goals an individual is nursing, a concise and tested formula for his success guarantees that the individual works for and realises the foreseen and much desired results. The difference among individuals is only in the implementation of the formulae, given that each individual nurtures different goals.

This is even more valid as concerns body building. A woman would for example wish to tone up her waist, her legs and maybe her arms. A man on the other hand may be interested in building large volumes of muscle with emphasis on size and power all over the body. These individual differences in targets motivating a body builder to initiate a workout program should be harmonised in the formulae. And that is exactly what the following formulae does.

This formula has been proved valid over and over by champion body builders. Its applicability however depends on how disciplined, determined and focused the particular individual is. The formula can be simplified as: S=Dx (T+N+R)

Where:
S stands for success achieved after successfully implementing a body building program. D stands for determination and passion for success resident in the body builder for the duration of a training program. T stands for the body building training strategy adopted for developing and building muscles. N stands for the maintained nutritional program that is particularly designed to achieve the desired end like building lean muscle tissues or body fat burning. Finally, R is the designated rest and recovery duration.

In applying the individual components of the formula above a score of one point can only be awarded to the component if and only if it is implemented completely. A score of 0 is awarded to any component not implemented completely or implemented halfway.  As such, if every individual component is implemented successfully, the body builder is awarded a maximum score of 3.

If one component inside of the brackets is not fully implemented, then a body builder gets a lesser score and not the optimal body building results. The point of note is that if the body builder lacks determination, he ends up with a score of 0 and consequently the whole workout program fails because the results are 0. This is indeed so because a body builder’s determination is the single most important element that determines the success of any body building program.

This explains why just buying an expensive sophisticated workout gadget or a few magic pills don’t bring a miraculously muscle packed body. In truth, muscle development is consequent of all the distinct factors illustrated above implemented in a perfect harmony.

A perfectly toned, deliberately sculpted and muscle packed body is a product of intent. Body building is today a competitive sport or a brave hobby that entails hard training, strict discipline and appropriate dietary supplementation. It demands a hard work although successful body building is attained not so much by frequency and intensity of workouts rather by regularity and discipline.

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/a-basic-formula-to-successful-body-building-732572.html

Okay, we all know that the quickest way to build muscle is to use progressive weight training.

Progressive means that as soon as you get used to lifting a certain amount of weight, you add a little more. Over time, you’ll get stronger because your muscles adapt by getting larger to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through. When you lift weights, what you’re doing is actually tearing the muscle tissue in a healthy way. When you eat the proper nutrition, mostly protein, they’ll actually repair themselves. In fact, they get stronger and bigger without lifting more weight.

As you continue to lift more weight, your muscles will keep adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually causes muscle fiber damage. And this microscopic damage needs to heal properly if you’re going to gain any muscle.

There are type A and type B fibers in your muscles.

Let’s say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger. Some people are fast switch and some people are slow switch.

Fast switch responds to high reps, mostly between 8-12 repetitions. Slow switch will respond to slower reps between 4 and 6.

Every body has a different buildup. Let’s say, for example, my bicep is 90% fast switch and 10% slow switch. I would need to do mainly high repetitions for my bicep.

You, on the other hand, might be 90% slow switch and 10% fast switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it slightly.

The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.

These are called “eccentric” contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.

When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight.

That’s why you have to first cause slight muscle damage, for new muscle mass to be built.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/you-have-to-tear-muscle-to-build-it-10706.html