10 best Guidelines for Muscle Building

By: http://www.OWorking.com
Different people need different approach to build muscle . One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle. and one of the best Muscle Building Guides is The Muscle Maximizer, which offer the best scientific Muscle Building Guide, from food to exercise.
1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.
No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
And definitely no Leg Extensions -> Squats & Deadlifts

4. Train Your Legs. Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs.
You can't Squat that much or never did Squats?  It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.
Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. the reference diets:
Proteins. Meat, poultry, fish, eggs, milk, ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach, broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.
Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here's the most important part.
Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.

10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan.

Persist. Get stronger, track progress and persist until you've built the muscles you want. You will get perfect muscle.
 

Permanent Scar Removal Natural Treatment

 By:http://www.OWorking.com
Effective Home Scar Treatment
One of the best Permanent Scar Removal Natural Treatments is offered by Scar Secret", which Shows How You Can Remove Scars, Approved By Doctors And Is Effective. you can get by click here. 
All professional Scar treatments are too expensive for most people  to remove their scar.
We all have them. Scars are ugly, embarrassing, and hard to get rid of. If you live an active lifestyle then you certainly have had your fair share of scars. This page will show you the most effective way to get rid of them permanently without having to go to a doctor and pay for expensive treatments. Take it from me, an action sports enthusiast, these methods work. These aren't home baked methods your aunt Sophia taught you. These are methods I've used multiple times with great success. Natural scar treatment can be very successful.

The internet is full of misinformation and old wives tales when it comes to scar treatment. I've read it all and I've tried it all. I've had scars on my face all the way down to my feet. These are tried and tested methods that I've found through countless hours of research and personal trial and error. Enjoy!
How Scarring Works
To learn how to combat a scar, you need to know how it works.
Scars are areas of fibrous tissue (fibrosis) that replace normal skin after injury. A scar results from the biological process of wound repair in the skin and other tissues of the body. Thus, scarring is a natural part of the healing process. With the exception of very minor lesions, every wound (e.g. after accident, disease, or surgery) results in some degree of scarring. An exception to this is animals with regeneration, which do not form scars and the tissue will grow back exactly as before.
Sherratt et al, explain that scar tissue is the same protein (collagen) as the tissue that it replaces, but the fiber composition of the protein is different; he explains that instead of a random basketweave formation of the collagen fibers found in normal tissue, in fibrosis the collagen cross-links and forms a pronounced alignment in a single direction. This collagen scar tissue alignment is usually of inferior functional quality to the normal collagen randomised alignment. For example, scars in...
Preventing a Scar
The first step to treating a scar is preventing it.

The easiest way to treat a scar is to prevent it from the beginning. When you suffer from a cut or scrape, clean it with soap and water. You can use hydrogen peroxide the first time, but DO NOT use it repeatedly. Doing this can damage the newly forming skin cells and hurt the healing process. Clean it out and apply an antibacterial gel like Neosporin. Keep an antibacertial gel on the cut at all  times for the first 2 weeks. DO NOT let the cut dry out. "Letting the cut breathe" is a myth. Letting it dry out and scab will worsen your scar. Also, don't apply anything else to it until the cut is healed. You don't want to risk infection.

The Scar Solution
The most effective scar removal product on the web
Natural Scar Treatment
Learn how to quickly and effectively lighten, fade, and eliminate a scar. This is the first digital scar treatment product ever made and it's also the most effective. Every secret scar remedy, product, and method in this guide is dermatologist approved, backed by medical trials, and guaranteed to work!
Scar Treatment Products
Essential products you need to treat your scar from home
Keep it Covered
Your fresh scar is vulnerable, keep it covered to reduce scar appearance.
New skin can easily be burned and will tan to a darker color than normal skin. To avoid this, make sure you keep a sunscreen on your newly healed wound any time you are in the sun. Use SPF 30 or higher to prevent darkening of your scar. If you are self-concious about the scar, use a concealer with SPF to cover it up and protect it at the same time.

Sunscreen can sometimes irritate a fresh scar so use it sparingly if you aren't outdoors. Try not to apply anything that can irritate the skin if you can help it, and be sure to avoid direct sun exposure if you can.
Other Scar Treatment Tips

Get an Aloe Vera plant and crack open the leaves and apply the gel to your scar to help it repair itself quicker. You can use this in between the silicone pad and and Mederma treatments to assist the recovery. Aloe Vera should come straight from an aloe vera plant as the heating and processing will normally kill any positive effects in an over the counter product. Vitamin E has also been used in a similar fashion, but some have had negative results with it and I do not recommend it.

Once your wound is fully healed, but still in it's red and irritated phase, you can apply some Hydrocortizone cream to help reduce scar redness. Hydrocortizone is a mild topical steroid that can help heal the broken blood vessels under the scar. DO NOT overuse this as it can damage your skin and worsen your scar. It should be applied only a few times over the course of a week.

Check out The Scar Solution for a ton more natural products that can help eliminate scarring.
Reference: http://www.squidoo.com

Foods that melt abdominal fat, need help to kill Abdominal Fat?

By: http://www.OWorking.com

Foods that melt abdominal fat, need help to  kill Abdominal Fat? need Professional help, then click here.

Are you sick of that extra layer of "muffin top" fat peeking over your pants? Want to kill Abdominal Fat? Do you always turn to the side when looking in the mirror to see if your stomach is bulging? If these scenarios sound familiar, you are among the millions of Canadian seeking a flatter tummy for bikini season. The good news is there are specific foods loaded with quality calories that can be the perfect answer to melting fat away from your mid-section permanently.

Here are the top four categories of foods that melt abdominal fat.

Thermogenic foods
Thermogenic foods are the ones your body uses maximum energy (in calories) to properly digest. Some of the most effective thermongenic, or fat burning, foods are lean proteins such as chicken, turkey, egg whites, fish and lean beef (on occasion). Cayenne pepper, mustard, apple cider vinegar, cabbage, broccoli, celery, chili powder and cinnamon also have thermogenic properties that help rev up your metabolic engine and narrow your waistline.

Low glycemic index foods
The glycemic index is a tool that measures the speed of entry of a carbohydrate into the bloodstream. In a nutshell, the higher the glycemic index rating, the more insulin is secreted in response, which can result in excess fat storage around the mid section. The categories of the glycemic index are: high (over 70), medium (55-70) and low (up to 55). Some high glycemic index foods to avoid include white bread, white rolls, baguettes, bagels, dried dates, instant and baked mashed potatoes, instant rice, soda crackers and a variety of cereals (Corn Flakes, Rice Krispies, Cheerios, puffed wheat, shredded wheat). Examples of low to medium glycemic index foods to incorporate in your diet are most vegetables, fruits, whole grains, dairy products, beans and lean meats.

Hydrating foods
Chronic mild to moderate dehydration can be the root cause of several health conditions such as faulty digestion, fatigue, achy joints, dry skin and inability to lose weight. The human body is comprised of about 70 per cent water. Simply put, next to air, water is the most vital substance our system needs to function properly. A fast and effective way to put pressure on your metabolism, lose weight and flatten your tummy is to drink a minimum of 8 glasses of fresh, clean water per day. If you are not a water lover and drinking feels more like a chore, try to incorporate water dense foods into your diet. Foods such as watermelon (made up of 92 per cent water), melons, celery, bok choy and soup broths are very hydrating and nourishing. In addition trying adding sliced lemons, limes or cucumbers to your water to enhance taste and for their natural astringent effect.

High fibre foods
One of my nutritional mottos is "you are only as healthy as your pipes". In other words, you are only as healthy as what you are absorbing, digesting and eliminating. High fibre foods such as whole grain bread, apples, oat bran, ground flaxseed and vegetables are loaded with soluble and insoluble fibre that are beneficial for weight control and improving digestion. On average, women should aim to eat 25 grams of fibre per day while men should aim to eat approximately 30 grams of fibre per day. Fibre will both fill you up and flatten your mid-section. Alternative grains to experiment with include brown rice, kamut, spelt, quinoa and millet.

Of course, in addition to the food categories outlined above, regular abdominal crunches and/or Pilates will help you to strengthen your abdominal inner core making you feel taller and leaner around the mid section!
Source: http://tinyurl.com/6trnchu

Introduction of Vision Without Glasses

By: SkyBlueCross.org

Preface: Education is a wonderful thing, but the downside of filling your head with "knowledge" is that it makes less room for being open to alternatives.

Mostly every eye doctor and optometrist truly believe that THEY KNOW BEST... and quite frankly, they have to... The grim alternative is to face a life crises (like I did), and the complete breakdown of their current life and practice.

The optometry industry is one thing... but it's no use blaming your doctor or optometrist for being ignorant. Rather be happy you've been lucky enough to stumble upon this quick and reliable way to regain your natural vision abilities.

Vision Without Glasses

Vision Without Glasses is an easy to understand method used to treat eyesight and eye deformity issues in a unique approach that most eye doctors never use or think of trying on their patients. You, like millions of people around the world, suffer daily from vision impairment that makes every day tasks much harder than they should be. Most people think that the only solution to their vision problem is through contacts, glasses, or possibly even surgery, but Vision Without Glasses will prove differently. Rest assured that there are cheaper and easier methods available to you, the consumer as shown in Vision Without Glasses.

Vision Without Glasses Methods

First of all lets discuss the methods used in common day practice in order to help how to improve vision without glasses. Improve eyesight treatment usually consists of a person being fitted for glasses or some kind of contact lenses. The thing that doctors don’t want you to know is that these practices although useful in the short run, actually damage and can make your eyesight worse over time if they are not used correctly. Which leads to another issue, do you want to fix your eyesight? Or do you want to temporarily make it better? Most people would chose the former. With vision without glasses you will learn the ways in which you can regain 20/20 vision within 1 to 3 months!
Secondly, another more drastic approach some people seek to better their eyesight is laser surgery. This procedure is quite effective but also very costly. A person could spend thousands of dollars that they may or may not have and at the same time there runs the risk of complications with surgery. Most people given the opportunity between surgery and a simple step by step program would rather chose the least painful and most cost efficient method. With Vision Without Glassesyou can rest assured that you’re saving your hard earned cash and not having to dread going through the complications of surgery. Now you may be thinking to yourself this all seems like a fairy tale. But take these Vision Without Glasses customers words for it! It’s not. One woman named Carol Walker from Nevada stated “I have started the program around a month ago and went to do an eye test just this morning. My optician really couldn’t believe it! He was so surprised with my improvement that he said that he never saw anything like it.” Not only was this Vision Without Glasses product effective, but it was proven to work by a trained doctor.
All in all, Vision Without Glasses couldn’t be more perfect for a person with vision problems. This method is proven effective for all people of all ages. Even if you’ve been wearing glasses or contacts since you were a kid you can rest assured that this easy to follow method will work for you. Vision Without Glasses is so effective that it will even help patients with other forms of eyesight impairments. For example if a person has a cross eye or a lazy eye, using these Vision Without Glasses methods you will completely change and correct your vision problems, guaranteed! These methods will show you easy to follow instructions in order to get your life back with just 15 minute exercises that are performed daily. Vision Without Glasses will also show you how to properly use your glasses and contacts that you may already be using in order to correct vision problems while also avoiding any vision problems that could be caused by your glasses.

Vision Without Glasses Conclusion

In conclusion, these easy and proven Vision Without Glasses methods are revolutionary for all suffers of vision problems ranging from nearsightedness, cataracts, light sensitivity, and even glaucoma. Thousands upon thousands of customers have tried these methods and not only found them effective, but completely easy to fit into their busy lifestyle. Join the thousands of satisfied customers that have changed their lives back around through correcting their vision. In a matter of 1 to 3 months you too can fully enjoy your new found vision. Order this product today and get the 20/20 vision you’ve always wanted and deserve with Vision Without Glasses!

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