Students Of Success

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest. The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.

The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the greatest bang for your buck from your chest workouts, the true gains lie in your pressing movements. Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I’m talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips. Save the pec-deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts.

Like I said before, building a thick and well-developed chest is fairly simple. There are no secrets, magic formulas or killer techniques that will “shock” your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains. Here are the most effective lifts for packing muscle onto the chest:

Flat/Incline/Decline Barbell Bench Press:

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can’t cheat for the other. The only drawback is that you are not able to handle as much weight. Overall, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 x 5-7
Incline Dumbbell Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7

2) Incline Barbell Bench Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7
Flat Dumbbell Press: 2 x 5-7

All sets should stay within the 5-7 rep range and should be taken to complete muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week. There is nothing more to it than that. Good luck!

Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength in the shortest period of time possible, visit his website: www.MuscleGainTruth.com/

Steroids are used by just about anyone who wants to increase their muscle size and strength, as well as individuals trying to lose body fat. In the past, their use was mostly seen in college, Olympic, and professional sports, but today, these drugs are being used by both competitive as well as noncompetitive athletes. Teens as young as 12-years-old have reported using these compounds. In general society, firefighters and police officers use them to better handle the daily rigors of their jobs. Bouncers and military personal use them to better prepare their bodies for combat.

Steroids are either taken orally in tablet form or injected intramuscularly. Unfortunately users rely on hearsay and gossip to determine dosage levels that may not be safe. Individuals often take megadoses of hundreds of milligrams per day, whereas medical doctors prescribe only 1 to 5 mg. per day for legitimate medical uses. Operating under the sometimes-false assumption that taking “more is better” some users typically combine many different types of steroids with other products, a phenomenon known as “stacking.” Smart users take them in “cycles” where they use the drugs for six to 12 weeks at a time alternated with periods where they “go off the juice.” This is done for a number of reasons, ranging from avoiding the building up of tolerance or passing a drug test, to running out of cash.

Copyright © 2004-2005 steroids.name

Steriods
Article 02/01 2006

© Bob Howard 2006

Being a former victim of an eating disorder I understand the fear of eating, the sudden binges and the feeling of being completely out of control and lonely. Anyone actively suffering from binges must realize that it is not your fault, but rather due to a biochemical disturbance caused by a low caloric diet. While willpower is what will kill a binge, you must realize that the willpower begins in eating.

Most people interesting in losing weight will drastically drop their calories. For some, 1500 calories a day is a decent number, for others this is extremely low. However, many fad diets and dieting clinics will dip far below the maintenance caloric level, in turn, putting the body in starvation defense mode.

Individuals who drastically cut calories below 1500 or their maintenance level frequently develop bingeing habits. At least half the individuals that regularly diet take active binges. This is the reason to take a designated cheat day once a week to convenience the body that it is not starving and to set the metabolism in motion again.

A binge is not necessarily a form of weakness or willpower, but is associated with an imbalance correlated with a low-caloric diet. Not only does a low calorie diet put the body in a starvation defense, but also affects the thyroid, slowing down the metabolism, in turn, storing more fat.

The body’s defense in correcting the imbalanced thyroid takes place through binges, which makes the thyroid active once again. After a binge an excess amount of calories has ingested, and out of guilt and punishment the individual starves himself again. This type of behavior is a form of yo-yo dieting that leads to weight gain.

To combat binges take control over your eating habits. This is where willpower and focus take place. You must supply you body with fuel to function. A binge is not a sign of weakness, but a result of a disruption in the thyroid. Allow yourself the maintenance number of calories a day for your body and grant yourself a cheat day to keep the thyroid and metabolism active and functioning properly. Starving yourself will not result in weight loss but eating will. Please eat and take control of your life.

© 2002 Karen Sessions All Rights Reserved

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she’s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen’s sole goal is to educate others and help them apply that knowledge.

It’s one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they’ve got into building muscle, it should be criminal!

The reason we say this is because, if you are going to spend so much time, money, and energy trying to build the “perfect body”, you have to make sure that you not only look good, but also feel good…

We’ve identified what we call “Bodybuilding Sins” that lead to back pain, sciatic pain, and other injuries… read em and take action now if you are serious about bodybuilding and are fed up with your back pain.

Because there is so much information to share with you, we’ve broken it down into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.

Here’s a breakdown of the articles to look for:

1. Article #1 - Choosing The WRONG Exercises (below)
2. Article #2 - Training Variations for Pain Relief and Maximum Results
3. Article #3 - Targeted Stretching
4. Article #4 - Targeted Exercises
5. Article #5 - Rest, Recovery, and Injury Prevention

Article #1 - Choosing the WRONG Exercises

Get ready, this is gonna hurt! The exercises most bodybuilders focus on the most, are the ones that cause the most problems… hopefully, you’re different J

But before we share with you what those exercise are, let’s talk real quickly about what bodybuilding is…

The goal of bodybuilding isn’t to get as big as you can, or at least to us it isn’t and shouldn’t be, but to build a balanced body that is as strong as possible in every way. For example, while being freakishly big may get people’s attention, it serves you no purpose at all…

while on the other hand, what if you were not only big, but also extremely strong and powerful, lightning fast, flexible, and agile enough to kick ass if needed?

So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexible… for example, we know a guy who can bench press over 350 lbs but can’t do a measly 50 push-ups!

The point is, the exercises you choose and how you perform them not only determine how big, strong, and flexible you are, but also affect how your body functions and whether or not you suffer from aches, pains, and injuries like back pain and sciatic pain.

Ok, here they are… the exercises that create the most problems and are most likely to lead to back pain:

1. Bench Press
2. Leg Extension

So, any of your favorites on this list?

While there are others, these are the two that cause the most damage.

There are several reasons why these exercises made our list of the “worst bodybuilding exercises”. First, all of them target areas that already tend to get worked a lot in everyday life and often times are overdeveloped…

and by focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal position…

and this leads to uneven pressure and wear and tear on your muscle, ligaments, tendons, bones, and joints and will sooner or later lead a break down or injury.

For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper back…

This all too common combination leads to what we call “Turtle Back”. You know what we’re talking about, when the shoulders are pulled so far forward, lats are as wide as barn, and from behind, their back looks like a giant sea turtle shell!

This “Turtle Back” posture can create neck, upper back, and shoulder pain and injuries faster than you can pop an Advil!

Plus, how many times during your day are you forced to lie on your back and push up a bar loaded with weights? There are so many better exercises for chest development that not only stimulate more muscle, but also build more usable strength.

Now let’s talk about the fabulous thigh builder, the leg extension…

Not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.

An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain. This imbalance is easily identifiable by what people often call “Bubble Butt” or “Ghetto Booty”.

So hopefully you can see how important it is to choose your exercises wisely. We strongly recommend you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.

The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balance…

What good is muscle if you can’t use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger could you be if back pain and other injuries weren’t ruining your training?

Just imagine how bad things will be 10, 20, or 30 years from now if you don’t make changes to your training now… but don’t take our word for it, ask some of the older bodybuilders who are paying the price now… you can spot them easily at the gym because they limp around trying to find something they CAN do.

Look for the next article, “Training Variations for Pain Relief and Maximum Results” very soon and in the mean time, if you are suffering from back pain or sciatic pain, here’s what you need to do…

Head on over to our website http://www.losethebackpain.com now to find out exactly what’s causing your back pain and the specific steps you need to take to get relief fast and get back to training at 100%.

Article by Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT, CPRS
Find out which back pain exercises actually work and you need to be doing… and which ones you must avoid like the plague!

Exercise machines are a lot like the training side wheels on your first bike. While you’re learning, they serve an invaluable purpose. They provide support, and prevent injury. But once you’ve learnt the right posture and balance, the same wheels can be a drag.

Unlike training wheels, however, it’s tough to know when you’ve outgrown an exercise machine. And that can really hamper your progress down the line!

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of ‘free weights’ like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises.

To get an effective, muscle-blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.

The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift.

On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Bodybuilding Workouts - Discover bodybuilding workouts for maximum muscle gain. Learn about bodybuilding routines, supplements, and nutrition.

Did the title of this article catch your attention? I hope so. Most of us don’t mind finding out new ways to feel better and have more energy. Yet, I’m afraid I’m not going to teach you anything that you don’t already know.

Some people talk about the “benefits” of exercising, such as increasing blood flow
to your brain and major organs, improving digestion, reducing stress, increasing
alertness, and boosting your immune system. That’s a way to look at it.

Another way is that since our bodies are meant to move everyday, so it’s not that
exercises brings us any “benefits” - this should be our natural state - but it’s more
that not exercising actually has negative consequences!

According to an article published in the Health & Fitness sections of the About.com
Site, skipping exercise for two days in a row has bad effects on health.

It makes sense that we’re meant to live an active life. Being sedentary was not the
norm for human beings, even in the Western world, until just a few decades ago.

If you want better health, improved digestion, more energy and love of life, make a
commitment to exercise EVERY SINGLE DAY, even if it’s just to go out for a 30-
minute walk.

Personally, I never had a session of exercise - biking, a long walk, hiking, yoga,
weight lifting, or running - that I regretted. Even though I might not have felt like
doing it when I started, I never thought to myself, “Jeez, I shouldn’t have gone for
that bike ride” or “That was such a bad idea to take that yoga class!”

***Exercise and Hunger***

When you exercise everyday, you will awaken your “true hunger.” If you’ve read my
book “The Raw Secrets,” (http://www.therawsecrets.com) you know the importance
of eating when you are truly hungry.

We know for example that hunger is widely recognized as a sign of health. Lack of
appetite is also widely recognized as a sign of ill health.

Now, many of you have written to ask about this true hunger concept. Some people
say that if they only eat when they are truly hungry, they hardly eat anything at all!
Not even enough to sustain them.

The key to awaken this lost sense of hunger is to exercise everyday.

***Walking More for Health***

I’m personally trying to implement a new habit in my life. Every morning after I wake
up, I go for a walk. While this is not the only exercise I try to get, it is a great way to
start the day.

Otherwise, what I normally do is either start working immediately or check my e-
mails. Not a good thing.With the morning walk, it gives me time to wake up, breathe
some fresh air, get some exercise, meditate (or something like it), and if I want I can
listen to audio-books on my iPod while walking.

Are there many health benefits to walking? Yes, but those are many health benefits
of exercising in general. A 1-hour brisk walk with a few hills burns around 300
calories, so as many as a 30 minute jog.

Walk an exercise most people can do and the joys of walking are numerous.
Breathing fresh air, taking time to see new places, beautiful surroundings, etc. It’s
also an exercise most people can do or start doing.

If one day you have absolutely no desire to exercise, go for a 1-hour walk. You’ll
feel much better afterwards.

A dog needs to walk everyday or else it’s not going to stay healthy. Isn’t it the same
for us?

***Rebounding Exercises for Health***

What exercises can you do on a rainy day? Some people like to go jog in the rain,
the mud and the cold. They are the brave ones. I like to watch them from my
window. But seriously, that’s not my style.

What can you do instead? I found a great workout I can do inside on a rainy do (or
when it’s too cold to go outside). It’s rebounding, a way to exercise that is complete
and has several health benefits.

I won’t talk about the so-called benefits of “cellular exercise.” Because of the up-
and-down movement of rebounding, apparently the lymph gets moving and this
helps to detoxify and slow-down aging. I’m not sure if this is true, but it sounds
great.

For me, the real benefits of rebounding is that it’s something you can do inside on a
rainy day. Plus, it can be a great cardio-endurance-toning workout if you know what
to do with the rebounder.

So two tips for rebounding:

1- Get a good rebounder. Not those cheap ones at Walmart. Get something that will
last and will give you a real bound. My rebounder is a NEEDAK that I got on E-bay.

2- Get a DVD workout for rebounder. Most people have no idea what to do with
their rebounder. I had one for years and the only thing I was doing with it was to
jump up and down once in a while, and it got boring. Since then, I got a great DVD
which as several workouts, one which is 45 minute long and is great for many
aspects of fitness. You can get it from Urban Rebounding, a company that also sells
rebounders.

***The Magic of Calisthenics***

Everybody should learn a series of body-weight exercise. Not only are they
something you can do anywhere (even when traveling), but they are also great to
build strength and endurance.

Calisthenics include pushups, pullups, squats, lunges, and so on, including the
thousands of variation on each exercise that can allow you to get the results that
you want (strength training or endurance).

In a future article, I will give you a routine of body-weight exercise you can practice
anywhere to have a great workout at no cost.

***Multi-Tasking***

Finally, I’d like to add that doing cardio-vascular exercise or walking can be a
wonderful way to grow and learn. You can listen to recordings (either on a tape or
CD player or iPod) to learn languages, listen to audio books, and learn something
useful at the same time.

When I was studying German, Spanish and Portuguese, I was using every single
minute I could to listen to language learning methods, including during exercise
(but not during sleep!).

Now, I listen to audio books (I have a subscription to Audible - http://
www.audible.com) and learn about things that interest me. I listen to audio-books
when I’m on my bike, when I go for a walk, and of course when I drive. I listen to
music too, and sometimes I just look at the landscape.

Whether you use this exercise time to also learn and grow is entirely up to you. But
keep in mind that daily exercise in a health requirement - and also a great joy!

Young entrepreneur, Frederic Patenaude, is the author of the best-selling e-book “The
Raw Secrets” and is known for his no-gimmick, BS-free approach to health and
nutrition. To learn more about “The Raw Secrets,” and to read his FR*EE how-to articles
and newsletter, visit
http://www.askfrederic.com

You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

We now move into an area that is far too neglected by mainstream health and fitness professionals, the mind. Most books or courses concentrate on the physical side of weight gain and completely neglect the mental side of things.

Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don’t use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by “day dreaming”, you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain weight. I can’t stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining weight.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one’s inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn’t time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions, make sure you won’t be disturbed - lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends. Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

 Remember set a goal for your ideal weight

 You must want to gain weight

 Visualize yourself at your ideal weight

 Use positive images at every opportunity

Practice these sessions on a daily basis and over a period of ten weeks you’ll be on your way to become more fulfilled, happier and muscular.

Gary is the author of several e-books, including “Maximum Weight Loss in Ten Weeks” - the complete e-book and time-saving solution for burning away unwanted fat, and “Maximum Weight Gain in Ten Weeks” - easy-to-use and follow techniques that serve as a guide to muscle growth without having to “live in the gym”.

Visit Gary’s website at www.maximumfitness.com/

How to Run Faster than a Three-Toed Sloth…

or…

Learn How to Run Faster than when I’m Lying on the Couch

“How to Run Faster?” is the WRONG question!!!

The philosophy we espouse at http://www.ordinaryrunner.com/ is “Running by Minutes” — a less intense attitude, and tailored for SUCCESS, not automatic failure!

Running by Minutes!

That’s it. It’s really very simple. It’s a bonanza of running for beginners!

The important thing:

Start slowly and build… Slowly and Consistenly!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

… You could run! You did it all the time!

Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

… The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:

JUST KEEP MOVING!

And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

… or even slower!

Here’s a 7-Week plan to get you started:

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…

Just KEEP MOVING!!

This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

… And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

… don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

7-Week Getting Started Plan:

See the full plan at(http://www.ordinaryrunner.com/running-get-started-plan.html).

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4:

Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6:

Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7:

Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a “Get Skinny Quick” lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!

Kely Braswell has been running for 27 years! He’s not the fastest human on the earth… but he’s fit! He also developed Ordinary Runner (http://www.ordinaryrunner.com), simple advice on running for beginners and mere mortals!

Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to a whole new level — if executed astutely.

Here are some facts, on how Deadlifts can dramatically improve your physical power, to singularly maximized levels:

• Deadlifts Will Quadruple your Natural Testosterone & Growth Hormone Levels each time your subject yourself into this exercise (performed once / or twice a month.)

• Deadlifts Will Increase your Metabolism at Incredibly Fast Rates and Transform Fat into Pure Energy.

• Deadlifts Will help your urination, detoxification, and “gas-liberation” (don’t Cackle - it’s a fact)…

• Deadlifts Will Enhance your Sexual Performance & Desire, if performed Methodically.

• Deadlifts Can Improve your Lung’s Functionality and Heart’s Efficiency, Dramatically.

• Deadlifts Will Boost your Immune System to recovering fast from various Illnesses.

• Deadlifts Will make you speedy, powerful, leaner, reactive, energetic…

I lust the feeling of small in duration, highly intensive Deadlifts which successfully force my body, to excrete a constant flow of testosterone, that awakens a voracious beast inside me…

After a ‘Deadlift Workout’ I can feel my sexuality rise so sky-high… my muscles so engorged, that my poise is automatically triggered and empowered to the absolute maximum.

About The Author

George Papazoglou is the Author & Creator of the http://www.Mega-Mass.com and www.Bodybuildingtips.net Bodybuilding Coaching Web Sites.