Want BIGGER Arms? (Here's how...)

The Master Molder, IFBB Pro Ben Pakulksi is sweetening the pot
BIG-time with his brand new MI40 Muscle Building system. 

Not only is he showing you how to gain twice the muscle in half the
time, but now he's including ANOTHER full blown program for *FREE* -
The REAL Arm Blaster Workout: 21 Days To Bigger Arms.

Arnold brough you the original Arm Blaster, now Pak Man shows you
how to do it in 2012 with science and execution! 

When you pick up a copy of MI40 today, he's going to GIVE YOU the
EXACT workout he used in prep for the ARNOLD CLASSIC to put
2 inches on his arms in 3 weeks!  

Shirt-stretching! Sleeve-splitting! Attention-grabbing! Massive Guns! 

MI40 System + Bigger Arms *FREE* <-------- Today only! 

Understand this - these are exterme arm workouts and should only be
done three (3) times a week, MAX. They are super-short (20-25 minutes)
and only require a bench and set of dumbbells.  Excited yet?! 

You should be because now you can get a discounted copy of MI40
AND The REAL Arm Blaster Workout for *FREE* until tonight:

==>     MI40 

After tomorrow, however, Ben has informed that the Arm Blaster workout
will never be made available again, even to buy. The ONLY way you can own 
it is by picking up the MI40 muscle system during this special launch event.

Get it here:

==>   MI40 

Have a great day,

Jaco Alberts

P.S. If you ordered MI40 yesterday, don't worry. Ben's going to include this
for everyone who ordered on the first day too!  

MI40 is LIVE! [$500 Bonus + Big Discount]

Unless you just landed from Mars, you've probably been watching and

hearing A LOT about my good friend Ben Pakulski's brand new 40 day

program - MI40 where you'll learn how to DOUBLE your muscle gains

with the scientific significance of the number 40 in it's application to 

muscle growth: 

40 days!

40 minute workouts!

40 second sets! 

40 second rest periods! 

The number 40 is the MOST optimal number for the most critical 

muscle-growth variables and for the very first time it's been organized

into 40 days of structured and progressive workouts. Today the program

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double your gains here : 

==> MI40

Three Reasons MI40 Is Completely Different... 

1. MI40 is the ONLY muscle program that focuses on the conscious 

INTENT to create TENSION in the muscle with the use of Intentions.

Adding Intentions to your movements PROVES that there is NO SUCH 

THING as a "weak" or "lagging" body part and teaches you how to 

FEEL the muscle ensuring growth. Ben includes SEVEN hours of

instructional coaching so you can learn how to fully SHORTEN & 

LENGTHEN every muscle through it's full range of motion on 

every respective movement. Info that was acquired from being around

the worlds brightest coaches, therapists and doctors the past 14 years!  

 ==> MI40

 2. MI40 is different than every other run-of-the-mill program by introducing

Ben Pakulski's trademark NOS Technology - an intensifier to ensure

you never finish a workout wondering, "Did I do enough?" or "Did I do

too much?" NOS optimizes your testosterone levels to immediately

see growth.  

3. And finally, MI40 guarantees you'll maximize the muscle-to-fat ratio 

(the majority of test subjects actually LOST body fat on the system)

and keep your abs the entire 40 days with Ben's Three-Phase Nutrition. 

(BTW... if you're eating carbohydrates 1-2 hours BEFORE you workout 

than you're DECREASING your workouts performance - this is the

most cutting-edge nutrition research you'll find).  Ben did not become 

one of the top 15 bodybuilders in the world by reading the same old

rehashed muscle & fitness info you can find anywhere.  Come on! 

And the BEST news?! 

As of today, November 29th, the MI40 System private $30 OFF launch-sale 

is now OPEN, and YOU are invited via this discounted link: 

Your Private $30 OFF Invitation

==> MI40

A few IMPORTANT things you need to know: 

1. As mentioned, to celebrate the "Official Release" of the MI40 

System, Ben is offering a $30 OFF launch-only discount until

midnight at Friday. 

2. Duh! MI40 is NOT for everyone!  If you believe you need perfect 

genetics, require performance-enhancing drugs, don't gain muscle

easily, require hours in the gym, must be naturally strong, access 

to a fancy gym, must consume piles of supplements, too old, too 

young or think you have tried it all... click away right now.

MI40 is NOT for you.  MI40 is HARD and is not a magic-bullet

solution.  It will require you to bring the BEST version of YOU for 

the entire 40 days.  This is not a "laid back" approach to gaining

muscle. If you're looking for a "easy ride" - go back to dreamland. 

But if you're ready to put in some hard work and take a precise and

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change your body and your life FOREVER... and it'll do it FAST: 

==> MI40

3.  VERY IMPORTANT (TODAY ONLY) - While the $30 OF launch-sale

price will run until Friday midnight, there is a rare opportunity to get 

coached by Ben (a legit $500 Value) for anyone who responds quickly

and orders TODAY (Tuesday).

The Fast Action Bonus - if you order today (Tuesday only) , you will
get invited to a closed-door coaching call with Ben Pakulski & Vince
Del Monte. Try to get Ben on the phone and you're looking at $250 an
hour for a consult and MI40 customers get 2 hours of VIP COACHING to
answer your personal muscle, fat loss and fitness questions. 

The best part about working with Ben is that he DOES believe there is

a RIGHT and WRONG way of doing everything. He will NEVER just 

say, "Well it works for me..." in response to your question but will 

give you a IN DEPTH and INTELLIGENT answer so you UNDERSTAND

the science behind everything you do. You'll learn why Ben is coined

"The Thinking Man's Bodybuilder" and you'll gain a wealth of new 

understanding on this call. 

Order MI40 today and you'll gain access to this call at NO ADDITIONAL 

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In short, there is A LOT of BS when it comes to muscle & fitness and you've

been taken for a ride for too long.  Today that ride ends and you're about to

get the research-based FACTS on how to gain TWICE the muscle in HALF

the time - if you're up for an intense 40 days that is!  

You're gaining FOURTEEN years of Ben's knowledge for an investment that

works out to LESS than the price of a 2 pound tub of protein powder! 

After reviewing the entire MI40 System, I strongly recommend you grab 

yourself a copy. It gets my 110% endorsement and - by far - the BEST

muscle info I've seen in a VERY long time. 

==> MI40

Sincerely,

Jaco Alberts

P.S. Click here to download your  FREE bonus: 5 Tricks To Double Your Gains

P.P.S. I highly recommend you read Ben's entire website today - there is 

A LOT of eye-opening information on this page and he goes into depth on

the 5 irrefutable reasons you'll never make gains and how to fix 'em. 

Plus, if you have questions about MI40, at the bottom of Ben's page there

is a detailed FAQ section that will make sure this the right decision for you. 

I wish I had access to this info ten years ago so take advantage of this rare 

and awesome day

Interested in getting this for free?

Just a friendly reminder – if you’re interested in learning 5 undiscovered tricks
to DOUBLE your gains immediately then be sure to download this report that
is absolutely free – no strings attached.

Grab it today before the link expires:

==> 5 Tricks To Double Your Gains Immediately <---- Link expires soon

Enjoy!

Jaco Alberts

5 mistakes to KISS your gains GOODBYE [free gift]

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==> 5 mistakes to KISS your gains GOODBYE

Instead of it being $24.99, it's a completely FREE gift for visiting
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==> 5 mistakes to KISS your gains GOODBYE

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build lean muscle and torch more bodyfat. 

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==> 5 mistakes to KISS your gains GOODBYE

Get it while it's free today!

Jaco Alberts

5 tricks to DOUBLE your gains IMMEDIATELY [free download]

Are you interested in doubling and even tripling your gains
IMMEDIATELY? If so, make sure you download this free report here:

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Perhaps, THE brightest pro bodybuilder in the world - Benjamin Pakulski -
just put the final touch ups on his content-loaded report, and instead
of it being $24.99, it's FREE today!

==> 5 tricks to DOUBLE your gains IMMEDIATELY

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Grab it while it's free:

==> 5 tricks to DOUBLE your gains IMMEDIATELY

Enjoy it!


Jaco alberts

Ab Exercises - The Best Ab Exercises

By Vince DelMonte

When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren't really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well. The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing. So what ab exercises are ones that reduce your balance? Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well. By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises. Another area you might want to venture into with your ab exercises are those that utilize heavy weights. While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop". The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat. Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises. When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them. If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example). In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case. So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.

---------------------------------- About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal. The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it. So, what should you be doing with your diet? First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats. Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself. Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy. So, while you do need to watch it, be sure you are getting some in your diet. Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period. Why? The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat. Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you. If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants. So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

---------------------------------- About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Protein Powder, The Skinny Guy's Guide To Protein Powder

By Vince DelMonte

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: Supports red blood cell production Boosts your immune system Keeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.

----------------------------------
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

How to Avoid Over-training to Maximize Muscle Growth

By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss. Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.   This couldn't be any further from the truth however... Training too much, or at too high of an intensity will lead to over-training. Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout. The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article. The Effects of Over-Training on Bodybuilders First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place. The Effects of Over-training on the Nervous System   Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways: Higher resting heart rate Weak appetite High blood pressure Weight loss Trouble sleeping Increased metabolic rate Irritability Early onset of fatigue If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible. The Effects of Over-training on Hormone Levels Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body.  Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress. Over-training has been show to: Decrease testosterone levels Decrease thyroxine levels Increase cortisol levels The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.   The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria. Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get sick.  Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably. The Effects of Over-training on the Metabolic System Here is a list of how over-training can  effect the metabolic system.  These symptoms are the ones that are most commonly discussed, and are ones we can't ignore: Micro tears in the muscle Chronically depleted glycogen levels Slow, weak muscle contractions Depleted creatine phosphate stores Excessive accumulation of lactic acid Extreme DOMS (delayed onset muscle soreness) Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.  Now let's take a look at the different types of over-training, and what we can do to prevent it. Is it Worse to Over-Train With Cardio or Weight Training? Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training. Here are some of the reasons why:  In order to grow, muscles must fully recover from their last workout, every workout.  If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.  The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious. How do I Determine if I'm Over-training? Determining if you're currently over-training is fairly simple.   If you're in tune with your body, you can often see the signs of over-training before they get serious.  If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off. If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.  Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.  Has your physical performance improved compared to your last workout? For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week.  This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training.  You nave to re-asses your program and make modifications so that you see progress every workout. How Can I Prevent Over-training? In order to avoid over-training, you need to take a multi-facited approach.  Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration.  Now let's take a look at each of those factors in more detail. Correct Training Volume  Determining the correct training volume can be difficult, especially when you are first starting out.  You have to determine how much weight to lift, how many repetitions and set to perform for every single workout. You need to use your own judgment in this case, based on your recovery ability and your recovery methods.  Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts. This is where many people go wrong though.  You begin your workout and realize that you have not fully recovered.  You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely. As hard as it may be, skipping the workout is the right way to go.  Just turn around and go home!  Your body is telling you that it needs more rest, and you must listen to it!  There is no point in training at a lower intensity, further breaking down the muscle tissue.   By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session. Proper Nutrition Your diet plays a huge role in your muscle building program.  It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue. Here are some dietary recommendations that will limit the chance of over-training:  Do not skip breakfast.  This is one of the most important meals of the day.  Skipping breakfast is very catabolic, and can promote muscle loss. Never let yourself get hungry.  If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue. Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. Have the largest meal of the day within an hour after your workout.  Do this every single workout! Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. Eat every 2-3 hours to ensure that your body remains in an anabolic state. Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.  Rest & Recovery Rest and recovery is essential when it comes to avoiding over-training.  Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule.  As for recovery time, it's important that you have days off between weight training workouts.  Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

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About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of  
 No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

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Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you… Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress. Increased Bone Density Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future. Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run. Decreased Frequency of Injuries When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there. Reduction of Health Related Risks Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems Prevention of Fat Gain The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight.  If that isn’t good news for your future and the fight against body fat, I’m not sure what is. Now,  with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky. This is most certainly not the case. Let’s look at an analogy to gain an understanding of this. Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the bigger house? The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body.  Unless you’re supplying enough calories, you aren’t going to build really big muscles.  This is precisely what makes bodybuilders look like bodybuilders. It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place. You can’t build a house out of nothing.  Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.  If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.  Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body. When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined. Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned.  Don’t let this exercise pass you by any longer.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at YourSixPackQuest.com