Archive | Building Muscle

Ways to Lose Muscle Mass on Purpose

Is It Politically Incorrect To Say “Lose Muscle on Purpose”?

You always hear people say slim down. I am as much to blame as the next person. For the most part, it is something that people don’t like to face head on. For some, it makes perfect sense for them to try to lose muscle because they want to.

Isn’t As Much Muscle As Possible Supposed To Be Gained?

Losing weight, or losing fat is always being talked about, but never losing muscle. People always seem to view losing muscle mass in a negative light. Actually, by following what the mainstream media says, gaining muscle is much better than losing muscle…but is that always the case?

Nine Years Ago, I Lost Over 25 Pounds of Muscle

I spent over 12 years attempting to get as big as I could through working out. I couldn’t find clothes that fit right, I felt heavy and slow, and I was tired of carrying around all of the extra weight. I also came to the realization that I really didn’t look good, and as big as I was, it seemed like I was trying too hard. I slimmed down in about a year. Now that I have less muscle to lug around, these last nine years I have felt and looked better than ever. Here is the way that I accomplished this:

All Direct Resistance Training on My Legs Was Cut Out

Since I always thought it very important to train my lower body as well as my upper, this decision was difficult for me to make. When you have large legs, just about any kind of resistance style exercise will allow you to maintain that size. I did lunges, and used light weights. Low rep training was also tried. For the most part, low rep training isn’t known to enhance the size of muscle a lot, but when it comes to legs, one has to be careful.

The Best Way To Lose Muscle is Through Marathon Cardio

Marathon Cardio is what needs to be done to begin to lose muscle mass. By doing steady state cardio, in a medium to high intensity on a treadmill for a long time period, this is known as marathon cardio. Try for 45-60 minutes at the fastest pace you can do safely for that long. Boxers use marathon cardio to “make weight” for an upcoming match. It is really referred to as road work, but it is very high intensity running for a long time period.

The Process is Faster With Less Calories Being Consumed

By consuming less calories during this time period, you can really see results faster, just don’t over do it. It is great to eat less calories anyway sometimes during the year, so that your body can detox, and your digestive system can have a little bit if a break. Just don’t eat anything before you begin to workout, and not right after exercising either, you should wait about 1-2 hours before you eat anything.

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What Muscles Are Used in Olympic Weightlifting?

If you want an answer to this question, just ask an Olympic Weightlifter, and they’ll tell you… Every Muscle!

When you’re lifting, every muscle and every part of the body is called into play. Olympic Weightlifting is not about specific muscles. It’s all about athletic performance, power development, and whole body strength.

If we had to narrow it down, you could say that the following muscles play the biggest part in the process of Olympic Weightlifting:

  • Hamstrings
  • Quads
  • Glutes
  • Back Traps
  • Shoulders

Olympic weightlifters do tend to build muscle strength and size, especially in the legs and back. But, they build strength in their legs through the squats that they do during the lifting process. The muscles in the back are used as stabilizers during the process.

If you consider the training that Olympic weightlifters go through, that’s probably where most of the muscle is built overall. Practicing the snatch and the clean and jerk will definitely work some muscle groups. But, a weightlifter at this level will be doing considerable training other than pure lifting.

It’s common for weightlifters in smaller weight classes to be strong, but not huge. Some professional bodybuilders will be bigger than them. On the other hand, at the top of the weight classes, those guys can be massive. But again, consider that size is not the goal here, overall strength is.

Momentum and use of joints are a vital part of completing a lift. These are even more important for Olympic weightlifters than other types of competitive lifting. During the lift, the ankles, knees, and hips have to work in conjunction with the muscles or the life will fail. Momentum and speed are essential. The heavier the weight the longer it will take to lift it. It’s lack of speed and momentum that will be more likely to cause the lift to fail.

Trying to use Olympic weightlifting as a means of body building is a mistake. It’s just not going to focus on individual muscle and muscle groups like other types of weight training and lifting will. If you are looking to improve flexibility, speed, and overall strength, then you should consider it. It’s also going to lend strength to your cardiovascular system.

Many people think that Olympic weightlifting is dangerous and on the fringe. You have to follow safety precautions, just like you do with any other sort of training or lifting. But, it can be quite rewarding as the goals are definite and challenging.

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Muscle Loss With Aging (Sarcopenia) Treatment, Recommendations, and Market Size

After a person reaches age thirty, he or she can expect gradual muscle tissue loss called sarcopenia to slowly set in. The term “sarcopenia,” which derives from the Latin roots “sarco” for muscle and “penia” for wasting, is the natural and progressive loss of muscle fiber due to aging. Every person aged thirty and above has sarcopenia to some degree.

Sarcopenia and osteoporosis are related and often occur simultaneously, because use of the body’s muscles provides the mechanical stress needed to put pressure on the skeletal structure and maintain bone mass. Inactivity leads to loss of both muscle mass and bone mass and can put older adults on a downward health spiral that is exacerbated by surgery, traumatic accidents, or even illnesses that cause prolonged rest.

Fat storage also plays a role in sarcopenia and thus osteoporosis as well. If muscle tissue is marbled with fat, it will be less strong than lean muscle tissue. Muscle function is inversely related to increases in intermuscular adipose tissue (IMAT), which may be just as insidious as visceral fat, the abdominal “spare tire” that increases the risk of diabetes, heart disease and early death. Excessive fat storage in muscles can be a sign of systemic inflammation. Researchers at the University of Utah’s Health Sciences Center’s Skeletal Muscle Exercise Research Facility are trying to find the connection between sarcopenia and chronic systemic inflammation, which is increasingly recognized as the root cause of all degenerative diseases.

Aging translates into a loss of muscle mass, loss of muscle function, and possible infiltration of fat into the muscle tissue. Yet the University of Utah researchers now have evidence that what we have long attributed to aging may be due to inactivity. That possibility raises interesting questions such as “is the loss of muscle mass preventable with more activity?,” and “is the loss of muscle mass reversible with more activity?” Intermuscular fat no doubt reduces strength as the fat literally gets in the way of blood vessel and nerve functions in the muscle tissue. But researchers are continuing to see if some inflammatory factor also connects IMAT and sarcopenia.

To combat the effects of sarcopenia, middle-aged adults will benefit most from a workout that emphasizes strength building and weight-bearing exercises. To combat the overall loss of energy effects with aging, adults need exercise routines that build endurance, instead of those requiring quick bursts of energy. Combining these elements would yield an exercise routine that incorporates, e.g., walking long distances (one mile or more) or using the treadmill and also some days set aside for lifting weights. Walking can maintain one’s fitness level, but walking will not enable a person to recover muscle mass from a prolonged absence of exercise due to illness or inactivity. Developing strength requires resistance training and weight-bearing exercise — not just the physical activity of walking. Strength reserves need to be built in a wellness environment.

Around age forty-five, most people first experience the onset of aging: energy levels go down, it takes more effort to do physically demanding work, and it takes longer to recover from sickness. As a whole the older population tends to neglect their bodies. It is difficult to instill a health and fitness ethic in older adults if they have not developed life-long habits of daily exercise. The best regimens will strike a balance between exercises in cardio-respiratory, endurance, strength, balance, and flexibility. The more a person ages, the more his or her body needs exercise.

The resistance exercises should target the primary muscles of the legs, trunk, and arms. Initial sessions should start out at a moderately low level of effort, with progressive increases in weight loads and difficulty over time. For those without fitness center memberships, these exercises need not require large and expensive machines as body weight, stretch cords, and dumbbells will generally suffice. Performing push ups on (carpeted) stairs at home is an excellent way to build or maintain pectoral, bicep, tricep, and shoulder muscles as well as tighten the abdominal core.

Yet despite these home conveniences, Americans do not get enough exercise and instead have a sedentary lifestyle, which is often the first step in a vicious cycle. Unless people stay active, particularly senior citizens, their joints, which already are losing their density and becoming more vulnerable to breakage over time, will grow stiffer, making movement even more difficult. Prolonged rest will also lead to a decline in aerobic capacity, and thus people become easily fatigued. People usually experience a rapid deterioration in muscle mass and energy levels in their mid-sixties.

Muscle protein production begins to slow down naturally in people when they age. Both the age at onset for muscle protein production decline as well as the rate of decline will depend on genetics as well as the level of physical activity. We know muscle fibers decline with age and that fewer muscle fibers translate into reduced muscle capacity. Thus the stage is set for muscles to become fatigued more easily and for sarcopenia.

While weight-bearing exercise is the most important treatment for sarcopenia, a recent study published in the journal Clinical Nutrition shows that the amino acid leucine may improve muscle protein synthesis and combat the onset of sarcopenia. I personally consume 4 or 5 glasses of whey protein isolate shakes (combined with water, not milk), and each 25 g scoop of whey protein isolate powder contains 2200 mg of Leucine. Drinking whey protein isolate is an effective of way of obtaining the body’s daily need for Leucine.

A 2004 study in the Journal of the American Geriatrics Society looked at sarcopenia in the United States and determined the estimated direct healthcare cost attributable to sarcopenia in the United States in 2000 was $18.5 billion ($10.8 billion in men, $7.7 billion in women). The excess healthcare expenditures were $860 for every sarcopenic man and $933 for every sarcopenic woman. The study suggested a 10% reduction in sarcopenia prevalence would result in savings of $1.1 billion (dollars adjusted to 2000 rate) per year in healthcare costs. Therefore, aging adults have both health reasons and financial reasons to take steps now to combat sarcopenia.

But companiesandmarkets.com estimated the market size of sarcopenic drug therapies to be just $10 million. The low valuation of the potential drug market comes from the fact that drug therapy is not recommended as a first-line treatment for sarcopenia. At present, no drug has been approved for treating sarcopenia. The current competitive environment comprises only generic and off-label drugs such as testosterone, estrogen, and growth hormones. There are no promising drugs in the late stages of any pharmaceutical firm’s pipeline for treatment of sarcopenia. Thus, we would not expect new drugs for sarcopenia to reach the market until after 2018. Instead, the market value for this therapeutic area will remain low due to competition from generic forms of hormones that cost as little as $20 for a monthly supply.

Yet despite that low market assessment, the pharmaceutical industry is slowly developing therapies for sarcopenia. GlaxoSmithKline, GTx, Inc., Five Prime Therapeutics, Inc., are all focused on developing selective androgen receptor modulators (SARMs), a new class of drugs with the potential to prevent and treat muscle wasting in patients with cancer, and other musculoskeletal wasting or muscle loss conditions, including chronic sarcopenia (age related muscle loss). In fact, GSK and Five Prime Therapeutics have a collaboration agreement. Similarly, Radius Health, Inc., received a patent on its SARM candidate drug. But I am most interested in Betagenon AB and Baltic Bio AB collaboration to produce a new pipeline drug (currently named “0304”) that activates AMPK, metabolizes fat as heat energy rather than storing it, and has been shown to reverse sarcopenia in lab rat experiments.

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How to Get Huge Biceps? My Arms Were Tiny Until I Discovered The Trick

This is the question that most people ask after watching the professionals in the magazines and on bodybuilding websites. The methods and principles that can help you get huge biceps are easy when you read about them, but the truth is that big biceps don’t come about just by reading about them. To get big biceps, focus on the workouts. Here are a few things to remember about your bicep training.

Lift heavy

That is the first thing you need to do to get huge biceps. You cannot get massive biceps by following your normal training routine. One mistake most people make is to assume that by doing more reps with their current weight they can improve on their biceps size. That cannot be. You only maintain the current size of your biceps. You should lift heavier weights even if that will mean doing fewer reps.

Vary your training

If you want to know how to get huge arms, you need to mix things up. If you do the same exercise for a long time, your body gets used to the routines and no changes are produced. You need to vary the way you do the exercises. Some professionals advise that you only train your biceps once or twice a week. Make sure that you pack the weights enough when doing the biceps exercises. You must also change the order in which you do the individual biceps exercises.

Be smart in your training

To get huge biceps, you must be smart about your training program. There are certain things you can do to make your training ineffective. Make sure you train your back not earlier than 48 hours before and after training your biceps. The biceps are secondary muscles to the back muscles. To get massive biceps, do the toughest exercises at the start of your training.

Don’t overtrain

People who want to get huge biceps tend to think that they must overtrain to achieve their aims. Overtraining will rather damage your biceps. It is not good to train your biceps when they hurt; doing that will lead to damage to the muscle fibers. There is the need to give your body enough rest after training to grow the stimulated muscles.

Eat well

This should be the basic of all bodybuilding principles. Your body needs nutrients to grow the muscles. If you want to get huge biceps, then you should eat the right kind of food in the right quantities. Proteins are needed to get giant biceps.

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Benefits and Kinds of Dumbbell Shrugs

If you are into weight training, you probably are into neck training as well. You probably would like to build strong traps as well. After all, a thick neck needs giant traps to support it. Along with a good neck program, you need to have a great trapezius workout as well. A good traps workout has to include dumbbell shrugs. When it comes to building your traps, these shrugs offer wider options than barbell shrugs.

What are the Benefits of Dumbbell Shrugs?

When it comes to trap workouts, these shrugs offer the following benefits: 1. It allows individual trapezius isolation, so you can concentrate on growing your traps better. 2. It allows for better movement. You can hold or position the dumbbells outside or in front your thighs or even behind your body. 3. It offers greater or wider range of motion. 4. It allows you to “run the rack” upwards or downwards.

Two Kinds of Dumbbell Shrugs

When it comes to these shrugs, you can consider two versions: the normal and alternative version.

The normal version is typically performed exactly the way you would do a barbell shrug. To do this, you need to hold a pair of barbells. While keeping both the arms straight, slowly raise the barbells towards the ears and then once it reaches your ear, return to the original position. The sets, reps and progression for this are 20, 10, 8, 6 and 6. Do this once a week.

This is definitely great for beginners, but if you would like a better version, a version that allows for better range of motion and traps workout, you should consider the alternate version. This version allows you to perform the exercise while on your knees. This is great if you are suffering from back pain or other back troubles. When you perform this while on your knees, you put lesser strain on your back.

To do this, you need to hold your dumbbells outside your legs. Make sure that you have your palms facing towards each other. This is what you call a neutral grip. Unlike the normal version, this version is geared towards isolation of trapezius muscles. You need to focus on raising one shoulder and then squeezing your trap by trying to touch the barbell to your ear. While you are shrugging one shoulder, the other shoulder should remain motionless while you are doing your routine. Sets, reps and progression for this are 12, 8, 8, 6 and 20 on both sides. Do this once a week.

In order to maximize your training, make sure to keep your chin always tucked towards the chin. Look at yourself in the mirror while doing dumbbell shrugs.

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5 Exercises That Will Build Gladiator-Like Strength For Golf

Now we all know that power is of vital importance for not only hitting the ball a long way, but also for injury prevention and consistency of swinging, but some people still just don’t get how important building strength is to developing power.

Strength is to power what the rendering is for a house. Without it, you can never build the house to its full potential, and even if you tried, you would fail. Strength is the foundation from which to build power.

It’s because of this reason that we value the building of strength so highly in developing world class golfing athletes – because we know the strength level of an athlete directly correlates with their power output.

So without further ado, here is our list of exercises that will develop a solid base of strength for you.

1) Squat

Target Muscles – Quads, Glutes, Hamstring, Spinal Erectors

The squat has been called ‘The King Of All Exercises’. This is due to the unparalleled gains in strength and power that people have seen whilst using this exercise. Like all of the movements on this list, the squat is a compound movement, meaning that it uses multiple muscles at once (which is how the body was designed to function), and more importantly for golfers, provides us with a lot of improvements hip and leg strength/power.

Why is this important to golfers? Because your power in a golf swing is generated, through the ground, from the hips and legs first. This contradicts the widely spread belief that to increase swing power you need to develop strength in your arms so that you can ‘swing faster’.

Developing lower body strength, whilst still maintaining flexibility & mobility should be the primary aim for a golfer, and the squat will provide us with all of the above.

2) Deadlift

Target Muscles – Glutes, Hamstrings, Quads, Upper Back, Spinal Erectors

I love deadlifts. What’s not to love? With deadlifts you get a total body movement that you can load heavy, can’t cheat on (as you can in the squat), provides you with a lot of hip strength (something that almost everyone lacks), challenges your core, and develops grip strength and the thoracic musculature. All of this from this one exercise!

As an added bonus it doesn’t leave you extremely sore the day after a training session as it’s a mostly concentric-based movement.

Unfortunately to some the deadlift comes under the stigma of being ‘dangerous’. This is mostly due to the shearing stress they can cause on the spine. This heat is unfounded, in my opinion, because the truth is that if you coach a deadlift correctly, and take the time to learn proper lifting technique while progressing the weight lifted appropriately, there is no reason that the deadlift should cause any lower back pain.

Some people with pre-existing back conditions should definitely err on the cautious side with this exercise, however, and definitely consult a health professional prior to adding it to your routine. For those with healthy lower backs, either read up on good technique, or find a good coach to show you how to deadlift properly, and start to reap the rewards from getting good at this exercise!

3) Clean & Press

Target Muscles – Upper Back, Trapezius, Biceps, Shoulders, Triceps

The clean & press is another great total body movement. It’s unique of the squat and deadlift for a few reasons. First, it incorporates a higher element of speed in the movement as you need to pull the bar up faster from the floor in order to ‘catch’ it in the clean grip. It also has a higher demand on the core than the other two lifts because you need to get the bar above your head. Lastly, while the other two movements do involves the upper musculature (mostly in a support role), the clean & press has an active upper body movement when you’re pressing it over your head.

All of these factors combine to make this one great exercise, worthy of inclusion in any program.

4) Chin Up/Pull Up

Target Muscles – Upper Back, Biceps

The chin up/pull up is the true test of upper body strength. The ability to lift your own body weight for reps is a sign that you’ve advanced to a level of strength that most really do not have. The great benefit of this exercise is that you develop strength within the stabilizing muscles of the shoulder, which will aid in keeping them healthy whilst you’re out on the course.

Some people find it hard to develop strength in this exercise, so I’m going to provide with a quick tip that I want you to implement immediately. Step 1 is to figure out what your maximum number of repetitions is for the chin up (moving through a full range of motion). Once you have figured this out, Step 2 is to halve this amount. Step 3 is to perform 8 sets of this number at the start of 3 training sessions per week (ensuring you get at least a day’s rest in between sessions).

So, if you’re maximum number of reps was 8. We halve this amount (4), and then do 8 sets of 4, 3 times per week in Week 1. If you can easily make 8 sets of 4 reps over the entire week, then the next week do 8 sets of 5. If you fail to make 4 reps on the latter sets, however, stick with doing 8 sets of 4 again the next week, or until you begin to easily make the set/rep prescription.

A month of training may look like this –

Week 1 – 8 sets of 4 – failed to make 4 reps on sets 7 & 8

Week 2 – 8 sets of 4 – made 4 reps on all sets

Week 3 – 8 sets of 5 – failed to make 5 reps on sets 6, 7 & 8

Week 4 – 8 sets of 5 – made 5 reps on all sets

Give that a try – I’m sure you’ll find it works wonders.

5) Bent-over Barbell Row

Target Muscles – Upper Back, Biceps

Bent-over barbell rows are another big upper back builder, with a difference. Instead of being in the vertical plane (meaning doing the exercise up and down), as a chin up is, it works in the horizontal plane. This is an important distinction to make, as it is because of this that this exercise serves an important purpose. Given that most people have a tight chest and weak upper back, a lot of golfers have rounded forward shoulders. As well as making them more prone to shoulder or lower back injuries, this forward-shoulder position also ruins swing mechanics, result in inconsistency and loss of power.

The bent-over barbell row is an exercise that works to counter-act this forward-shoulder position, as well as providing us with a great foundation of strength to build explosive power from. It’s a great bang for buck exercise. Try it, your shoulders will thank you!

There you have it, our top 5 list of exercises that will build a great foundation of strength from which you can then develop great power!

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What’s the Difference Between a Floor Buffer and a Floor Scrubber?

If you’re just getting into the field of building service maintenance or office cleaning you’re sure to face the decision of whether to use a floor buffer or a floor scrubber for your floor cleaning jobs. You may think at first “these must be the same kind of machine, right?” Well, not really.

Generally, a floor buffer is a machine that has a horizontally rotating head that sits directly on the floor. Think of a large, round scrubbing pad spinning in a circle. The spinning of the pad is powered by a small motor, usually directly over the center of the pad. Some buffers come equipped with a solution tank that can squirt cleaning solution directly into the scrubbing pad and onto your floor. This extra feature allows the user to put small quantities of cleaner on the floor as needed, without having to stop and pour it directly out of a bottle– a real time and back saver. But, there is no way for a buffer to “vacuum up” that solution once it’s on the floor.

Floor buffers are also known as rotary floor machines because the scrubbing surface is constantly rotating in a circle in one direction. Automatic floor scrubbers MAY have a rotating head, similar to buffers, but many models offer a cylindrical brush head. We’ll address that difference in a minute. Just know that you’ll run across the terms “floor buffer” and “rotary floor machine” as meaning the same thing.

Buffers are made to spin at a variety of speeds. The speed at which the pad or brush rotates directly affects the kind of floor cleaning job you want to do. Low speed buffers are designed to handle scrubbing jobs, when your floor has in-ground dirt that you need to put some muscle into scrubbing away. Low speed machines are also your machine of choice when you need to strip off the old wax coating from a hard surface, like commercially tiled floors you often find in grocery stores. Low speed buffers will rotate from about 175 rpm. Variable speed buffers will go from about 175-350 rpm.

Low speed buffers are also appropriate for scrubbing – or bonneting – carpeting, provided the machine has enough horse power (or dual capacitors) to handle that kind of high-friction rotation. Make sure to follow the manufacturer’s instructions for whether a floor buffer can be used for carpeting or not. Many manufacturers will void your warranty if you’ve used a machine on carpeting that’s not supposed to be used that way (don’t worry, they’ll be able to tell if you send your machine in for warranty work!)

High speed buffers are designed just for polishing hard floor surfaces. They rotate at very high speeds, anyway from about 1000 rpm to 3000 rpm. You CANNOT use high speed buffers for any kind of scrubbing work. With the right polishing pad and a little buffing spray you can bring a great shine to a hard floor surface. You just can’t do that with a low speed or variable speed machine.

Most floor buffers run from a direct connection to a power source, but some have internal batteries or a propane-powered engine to propel the rotating pad. The advantage of a battery or propane-engine type model is being free of power cords interfering with your scrubbing job. The advantage of the electric models is constant source of power without having to worry about draining a battery or fuel tank. Battery-powered models are often used in LEED and green building maintenance programs.

Floor scrubbers, also known as automatic floor scrubbers or auto scrubbers, are a whole different animal. They not only have a scrubbing head, but an automated system for dispensing cleaning solution and then vacuuming it up. So, in one pass over your floor, you can dispense cleaning or stripping solution, scrub it into the floor, and vacuum it all up with a squeegee attachment at the back of the machine. Auto scrubbers have a separate dispensing tank and a collection tank to keep your clean water from your dirty water.

Even though automatic scrubbers are generally more expensive machines up front, the time saved in cleaning your floors could very well off-set that initial cost. Saving operator time (and money) is the most frequent reason for purchasing these efficient machines for building maintenance programs.

In the end there are many factors to consider in deciding which kind of machine, a floor buffer or a floor scrubber, is best for your particular situation. If you have a very large facility with both wide open spaces (like the middle of a mall) and tight spaces (like in bathrooms) then maybe your best tool for the job is BOTH kinds of machines.

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How to Deal With the Silent Treatment

The Silent Treatment.

It is natural for a person existing in the world to relate to their fellow colleagues, their family, their friends.

There is no time in life when communication is totally cut off except for death. Only in death is there total silence. We wish that we could communicate with our family or friends that have passed. It is always too late. But in life, when the potential still exists, to communicate to those we love or do not love, there are many times that potential is not exercised.

Since only death creates total silence, with no chance of communication, it is this reason that my view is that the Silent Treatment is essentially a weapon.

The silent treatment is used as a weapon by the person or persons wielding it against you to essentially remove you from life. They treat you as if you are already dead. They create the illusion that in fact you no longer exist, so it is impossible to communicate with you.

My guess is that we have all been on both sides of the silent treatment.

At one time or another, we became so angry or hurt by someone else that we decided to never speak to them again. We decided that for us, they are dead, they do not exist, therefore there is no more speech. We decided that whatever they did to us or said to us was so hurtful or painful, that they deserved to be excluded from our life.

And at one time or another, the same has happened to us, where someone, a friend, neighbor or relative, became so angry or hurt from our words or behavior, that they decided to kill us off with their silence.

How do we deal with the silent treatment, from a friend, from family, from a parent or from a child?

The silent treatment is an inevitable part of life. Of course it is sad to experience the silent treatment in life. It is enough that in death there is no possibility for communication and it is absurd to implement it during our lifetime, but that is what happens. Human emotions result in this type of war. Wars are not only fought with tanks and missiles. Wars are fought by people with words and with no words.

This type of war is fought with no words.

How do we deal with this type of war.

Let’s assume that you are on the receiving end of the silent treatment. There are a few options:

1. Make no movement to contact your silencer. Accept it and move on with your own life.

2. Continually try to appease your silencer, attempt to create peace, attempt to have your silencer bring you back to life because the silencer has effectively treated you as if you are dead, so you want to live and look to the silencer to confer life upon you again.

3. Sporadically do number 2, maybe once a month, maybe once a year, still send a birthday card or good wishes for some other even that you know is taking place in your silencer’s life.

What is the best path? What is the most effective path?

If we think about it, your silencer has made their own decision, which they are free to make. Whether there was influence or not, from either you or your behavior, or from people around them, they have made a decision to cut you off.

I believe that if you have an idea of what your role was in the cutoff, I think it is reasonable to make the effort to contact your silencer, to apologize, to mend the fences.

Hopefully your silencer will then accept your apology and you can continue to be friends, family, lovers or whatever you were before the silent treatment. Clearly many couples and many relationships do follow this type of pattern, live, fight, makeup, live, fight, makeup.

And we all know that due to the fragility of the human ego and our sensitivities and our desire to be respected and have dignity, it does not take much to create a war between people. So, it seems like a natural reaction to a perceived hurt or injustice to either openly shout at the offender or to take the passive approach of silencing the offender.

In fact, I think shouting at the offender is preferable, at least there is still communication in that scenario and you have a chance to work things out.

The silent treatment simulates death where there are no chances to work anything out, it is all over.

So, if you have already taken the action to attempt to mend fences. If you have apologized, if you have taken the effort to reach out to your silencer and to make peace, but still the silencer keeps you at a distance and pretends that you do not exist.

In this case, I think that the best course of action is to move on.

I know it is easier said than done.

What if your silencer is your own parent? What if your silencer is your husband or wife? What if your silencer is your child?

To move on is a tough one in these cases.

However, the fact is that your silencer has made this decision. And you had also made a decision to do what you could to resolve the dispute.

You cannot resolve a dispute unilaterally. You need two people to fight and you need the two minds to make up as well.

How long should you keep trying to make up with a silencer? Weeks, months, years? How many years do you keep trying to win over their affection or to just their acknowledgement that you are still alive and that silence is only for death?

The answer should be clear.

Yes, make the attempt to make up. Especially if you know that your words or actions were a prime reason for your silencer’s choice of war.

Hopefully there is enough love and connection between you to heal the wound and get on with life in the world.

But after you have made the attempt, and it is still not accepted, then you have only one option.

Stop chasing after a person who is silencing you. In their world, they have cut you off. You are no longer part of it. Stop pursuing them. Leave them alone. You no longer exist for them, so stop pretending that you do. They have made the decision to pretend, so let them live in their illusion.

Start chasing your own life. Make new friends, make a new family, create a new life, as best as you can.

Stop running after people who do not acknowledge you and start to put your attention on those who do.

Of course it is natural for all of us, nobody wants enemies and nobody wants to die before their time, and the silent treatment kills people off way before their time, while they are still living and it is clearly a great source of pain.

So that is why it is so critical to start living again.

Your silencer has given you the death sentence, you are locked up in solitary confinement, you have already been executed by your silencer.

The best path is to have the courage and conviction to know that your silencer is just an imperfect human. Your silencer is wrong, the sentence is wrong, the execution is wrong and you must not continue to behave as if it is correct.

You have to dissolve the connections in your mind which force you to continue to beg and plead for your silencer’s affection or attention.

You have a choice. Do you want to accept your silencer’s version of you? That you no longer exist? Do you want to accept your silencer’s narrative?

Your other choice is the choice of truth. You know that you exist. You are alive today, so live it.

Keep living. Pay attention to people who treat you well. Pay attention to taking care of yourself. You must live in truth and the truth is that you are alive, so stop playing along with the people that treat you as if you are not.

Have a good meal, have a good workout, have as much fun today as you can, rejoice in your life now and live it.

That is how to deal with the silent treatment.

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Building Muscle – How to Build Up Your Biceps In a Short Period of Time

Building muscle is hard work but it also depends on the genetic structure of the body. Some people seem to build muscle in no time, while others need month after month to see any positive result. Biceps are perhaps the most widely used judging tool in people’s hands to determine the progress of your work out. A few exercises are designed specifically for this muscle group and if we do these exercises systematically with concentration and dedication, you can surely have an eighteen-inch bicep within a very short period.

To get strong and big biceps, you need to lift heavy weights at low repetitions, anything from 2 to 8, depending on the exercise. The most effective form of arm training and build big biceps is pre exhausted training. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.

• USE STRAIGHT BAR: Use a straight weight bar with a light amount of weight on it and curl the bar to your chest. Hold the weight for about 1 second and then release the weight back down only half the speed that you brought it up. Take a 40 second break than repeat it 4 times.

• USE HORIZONTAL BAR: Grab a fixed horizontal bar with your palms facing you and leave 4-7 inches of space between them. Lift your self up until your chin is level or over the bar than bring your self down half the speed that you came up. Take a 40 second break and repeat this 4 times.

• USE DUMBBELL: Take a set of dumbbells with a decent amount of weight. Turn your hands so your thumbs are up. You bring the weights up just like you have done with the straight bar curls. Take a 40 second break and for 4 times!

Bicep curls using dumbbell can be performed, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support. Slowly lifts the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.

Biceps are one of the smaller muscles in your body so don’t over do them. Give them a lot of rest and that is how you build your biceps! The biceps should be worked out once every 4 to 5 days and no more.

USEFUL TIPS FOR BICEP WORKOUT

• Warm up by using a light set of dumbbells.

• Control the weight at all times.

• Perform all repetitions (reps) s to failure. This means performing the exercise until you cannot lift anymore weight.

• Do not arch your back or swing the weight up.

• Do not lock out your arms at the bottom of the curl.

In order to get big biceps, you need to eat a lots of protein (meat, eggs and fish) rich food. Protein is what makes up your muscles, and you need a lot of it for building muscle. Eat as much protein as you can; your body needs to have an excess of calories each day before you can start to build muscle. Make sure to have a protein drink or a good meal after your biceps workout. Enough rest and good food is necessary for building muscles.

Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardiovascular workouts to 1-2 per week.

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What’s the Best Pre-Workout Supplement? How to Navigate the Market

To the outsider, the world of nutritional supplements can be overwhelming at first glance. There are so many options to choose from: powders, pills, capsules, gels, rubs, wraps, the list goes on and on! Everybody is coming at you from every angle trying to sell you everything! One of the most contraversial categories of supplement is pre-workout. People seem to be either completely for pre-workout, or completely against it. Some believe that you are “weak” if you “need” something to get you in the mindset to workout.

However, the thing about supplements is they are just that: supplements. They are meant to enhance diet and training, and synergize with it, not stand on their own. Pre-workout capitalizes on your body’s existing energy systems, optimizes them, and then further enhances them. Think of it like pouring fuel on a fire.

Another thing to consider is the hormonal benefit of intense training. The more intense your workout, the more of a release of testosterone and growth hormone by the body in response. Pre-workout intensifies training, which can then lead to more growth in the long term through improved hormonal output combined with the intense diet and training.

So what should you look for in a pre-workout supplement?

Generally, most pre-workouts are stimulant based and have some combination of stimulants, performance enhancing compounds, and nootropics. The lacking products tend to focus on one of these areas and not the others.

For example, there are some products that are 100% pure stimulants. This would include things like caffeine, rawscoline, geranium oil, etc. You feel the energy from the stimulants and have a more intense workout. Studies show that caffeine increases work output.

Some products have great performance enhancing ingredients: fully dosed profiles of beta alanine (3+ grams), and generous doses of citrulline malate which is great for pumps and NO release (this increases GH levels post workout) as well as lactic acid clearance, which means more endurance! These products are great, but sometimes lack the kick that the stim products do.

Catch 22: Stimulant based products give you more intense focus, and energy buttttttt… Pump and performance based products increase blood flow – stimulants are vasoconstrictive and are therefore counterproductive to a pump.

What does this mean? It means that the best products need to be a combination of all categories of products. Strong stimulants, enough to get you going at 5 am and ready to crush it. Moderate performance enhancing products – enough citrulline and beta alanine to provide a functional dose and increase performance significantly (as opposed to mega dosing it).

The final key is nootropics – focus and mood boosting ingredients that synergize with the stimulants and provide an amazing mind-muscle connection. Compounds like choline bitartrate and huperzine A. Choline bitartrate is an acetylcholine source, which means it increases levels of the neurotransmitter acetylcholine in the brain – increasing focus, memory, etc. Huperzine A is an acetylcholinerase inhibitor – it inhibits the enzyme that breaks down acetylcholine in the synapses. So the two ingredients synergize, combined with stimulants provide a long lasting and intense focus.

Always do your research, and if you ever have any questions about the formula of a product, e-mail the manufacturer – if they can’t answer the questions you probably should shop elsewhere!

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