Consistency is a very important part of any training program. Set yourself up with a realistic workout schedule. Take into consideration all of your other responsibilities when planning your workout. Don’t jump into a program that requires you to workout more times a week than you have time for. Get a great workout three days a week and you will make great gains over the long run. If you should miss a day, make sure that you make it up. Don’t come up with excuses when it comes time to go workout. Get yourself into the gym and make those gains.

You make your own decisions. Decide that you are going to workout. Decide that you are going to get enough sleep, and eat the right kinds of foods on a consistent basis. You have to decide how important your training is to you. Do you really want to make those gains? Don’t wait for a certain day to get started. Some people say, “I’m going to start a program on January 1st.” Why wait until then? Do it now! What is so special about waiting until a date in the future? The longer you wait the harder it will be. Gyms would love to have you sign up for a year on January 1st and quit in February. Many people are enthusiastic in the beginning and then they start missing days until they quit going altogether. Get a realistic program started and be consistent!

Stretching is a very important part of fitness and bodybuilding. Follows these rules for stretching properly:

1. Warm up before you stretch.
2. Hold each stretch for at least 15 to 30 seconds. As you become more flexible gradually increase the time to 1 minute.
3. Don’t stretch to the point of pain. You should feel tension, but not pain.
4. Don’t bounce when stretching. This can cause muscle pulls, or worse yet, muscle tears.
5. Make sure you breathe. Breathe in through your nose and exhale through your mouth.
6. Stretch all of your muscles for best results. The muscle groups to stretch are: lower back, upper back, chest, shoulders, rear thighs, front thighs, hip flexors, calves, shins, neck, arms, and wrists.

Skinfold caliper test

The tester uses the calipers to pinch(it doesn’t hurt) the skin on 3 to 7 parts of your body. The caliper is a gauge that measures the thickness of the fat.

The parts pinched are usually:

* abdomen
* back of the arm
* thigh
* hip
* back of shoulder

The caliper is not exact. The margin of error is 4 points either way. The tester might not pinch exactly in the right area, or may pinch too hard or too light. Get tested before your workout. After working out, your body pumps up which may make the calipers gauge you to be fatter.

Bioelectrical Impedence

A low voltage is passed through your body to determine bodyfat. The slower the signal the more fat you have. Fat slows down the signal. The signal travels quickly through muscle because muscle is made up of 70% water and water conducts electricity. Fat is only 5 to 13% water so it slows down the signal.

Dehydration can make the readings false because less water is in your system. Stay away from alcohol or caffeine for 24 hours because these substances help to dehydrate the body.

If you are overly fat or really lean this test may not produce good results.

Underwater weighing

This is the most accurate method of testing. You get into a tank of water on a scale. Here is the hard part, you have to blow all of the air out of your lungs and bend forward until you are completely submerged. Make sure to get all of the air out because any extra air makes you appear fatter. You wait about 5 seconds under water while your weight is taken.

Your underwater weight is figured out by a mathematical algorithm that determines your bodyfat. This test is based upon the premise that muscle sinks and fat floats. Muscle is denser than fat therefore it sinks. The margin of error on this test is 2 percent.

We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you.

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn’t increase, your muscles won’t be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination.  There will always be a way to add more resistance to your workouts.

Please remember: It doesn’t matter where you are working out — at home, a hotel, or a park — always warm up properly before beginning your session, and cool down and stretch when you are finished.

Leg Exercises

Squats -

They build muscle in the thighs, shape the buttocks and improve endurance.   Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up.  If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges –

Stand straight in correct posture; now stand with one leg forward and one leg back.  Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don’t step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

Back Exercises

Chin-ups -

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don’t swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row -

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

Chest Exercises

Push-Up -

The push up is used for building chest, shoulders and arms.  Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward.  Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet.  Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips -

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible.  For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement.

Adding Weight

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some.  Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it’s receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights.  A weighted vest will also allow you to add resistance for both chin-ups and push-ups.  Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

To wrap things up…

We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article you’ll find that they will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.

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

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

Creatine monohydate has been shown to increase the maximum number of repetitions to failure, allows for heavier lifts, and promotes greater gains in strength, while delaying fatigue and decreasing recovery time.

Increases in lean mass are seen as a result of creatine absorbing additional fluid into the cells resulting in better cellular hydration. Increased hydration not only causes the muscle to appear fuller and rounder but actually improves overall health by allowing a greater flow of nutrients into the cell.

How and when should creatine be taken?

1. Loading period: 10-20 grams (about 2-4 full teaspoons) per day, spaced throughout the day in 5 gram amounts, for 5-7 days is suggested.
2. Maintenance Period : One to two teaspoons (5-10 grams) daily.
3. Take creatine with grape juice or other high carbohydrate drink
4. You should take creatine one hour before a workout to give creatine time to get to the muscle. You need to take creatine on a daily basis to maintain the creatine levels in your system.

How Creatine Works:

Energy for muscle contraction is provided by adenosine triphosphate (ATP) as it releases one phosphate molecule. This release results in the conversion of ATP into adenosine diphosphate (ADP). Phosphocreatine stores within the muscle supply a new phosphate molecule to reconvert the resulting ADP back into ATP. The abundance of phosphocreatine stores during short intense exercises such as weight lifting or sprinting determines your ultimate performance level. As phosphocreatine levels drop, your body loses it ability to quickly resynthesize ADP for additional muscle energy. Creatine supplementation improves athletic performance during intense exercise by increasing the levels of ADP that can be resynthsized.

Definition of metabolism:

Metabolism is the number of calories that you burn at any given moment. Your metabolism burns more calories while you are active then when you are at rest.

Things you can do to raise your metabolism:

1. Workout with weights

By lifting weights you build more muscle. Muscle burns more calories than fat. Therefore, working out with weights will speed up your metabolism.

GG Scandinavian Bran Crispbread
2.Eat more often

By eating more often you will be spreading your calories between 5 to 6 small meals a day. These calories will be used for energy instead of being stored as fat. The combination of smaller, more frequent meals allows your body to get nutrients when it needs them. When you give the body small doses of energy throughout the day it will use this energy instead of your muscle tissue. When you wait a long time between meals your metabolism slows down because it thinks that you are starving yourself. By eating frequent meals you will stabilize your blood sugar levels and help to avoid dips in energy, which cause you to head for the nearest vending machine.

3.Cardio work

Cardio work is a good way to burn calories, and speed up your metabolism. You should be training in your target heartrate. Your target heartrate is calculated as follows: 220 minus your age, multiplied by 0.6 = lower limit 220 minus your age, multiplied by 0.8 = upper limit By staying within these limits you will be utilizing the most fat while sparing muscle.

4.Stimulants

There are many stimulants out there that contain ma-haung, caffeine and aspirin. These three ingredients together make a very potent stimulant. Stimulants will help you to boost your metabolism, but they will only work for a short time because your body will adapt to them.

Here is a way to estimate your “Basal Metabolic Rate”

Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It’s the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It’s the number of calories your body needs while at rest.

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR

Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.

* 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
* 1.2 if you are sedentary
* 1.3 if you are moderately active (exercise 3 days per week or equivalent)
* 1.7 if you are very active
* 1.9 if you are extremely active

This is only a way to estimate caloric expenditure.

A mysterious intestinal disorder nearly killed Peter Nielson at the age of 15. After doctors were finally able to diagnose Chrohn’s Disease, after he finally confronted and beat self-pity, the fragile Brooklyn teen dedicated his life to fitness and health.

The story of his journey from pumpimg iron at a gritty Flatbush gym to posing at Studio 54 to winning the Mr. International Universe title is riveting and inspiring chronicle of success forged from adversity.

In Will of Iron, Nielson reveals a passion for fitness far beyond the narrow scope of bodybuilding, He shows how the principles of nutrition, exercise, and mental toughness that won for him more than 70 trophies, can translate to a healthy lifestyle for anyone.

Gym rate will find a “clean” path to success without steroids. Readers who have never pumped iron or never even jogged a block will find themselves determed to put true quality in their quality time by getting, and staying, fit. And young and old alike will discover a fascinating, compelling, and inspiring story.

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My Take on the Book:

I really liked this book. It is a very inspirational read. After seeing what this person went through, you can appreciate how good you really have it. This book shows what a person can go through and still make it. There are also sections on nutrition, conditioning and training.

Setting Goals:

Why do you want to become a bodybuilder? Why do you want to become fit? The first step in any program is to decide why you are undertaking a bodybuilding or fitness plan. Some people start a program because they are overweight or because they want to look better. These are good reasons but, make sure that you are doing it for yourself. A higher percentage of people stick with a plan because they are committed to themselves. Get started now to see a difference tomorrow.

Setup Goals For Today:

By setting up immediate goals you will be setting a solid foundation for gains.
Plan what you are going to eat today.
Plan your workout.
What are you going to accomplish today?
Take it one day at a time and you will succeed. Being consistently disciplined is most of the battle.

Short Term Goals:

Make sure that you start out with some short term goals. Most people set themselves up for failure because they think that they can get big overnight. Rome wasn’t built in a day. Start slow and build up to lifting that 300 pound bench press. Add a little extra weight every week or every couple of weeks. Don’t jump right in and hurt yourself or get so sore that you won’t want to continue. You will be sore in the beginning but, this is part of the deal. After a few weeks the soreness will occur less frequently.

Long Term Goals:

Setup some long term goals for the next 3 to 6 months. Setup more goals for 6 months to 2 years. Example:
“I want to be able to do (you fill in here).”
“I would like to look like (you fill in that person here).”
Find a picture of someone that you admire and visualize yourself looking like that person. Make sure that your goals match the time allotted. Don’t expect to look like Dorian Yates in 3 months. Be realistic but, dream a little. Visualization is a powerful tool. Visualize each workout and the workout will become better.

Keep A Logbook:

Write down your training, nutrition and goals. By keeping track of your progress you can easily see where you are versus where you will be.

Make sure that you write the date on each entry.

Training: Write down your exercise, your sets, and your reps. Write down a little about how you felt that day, your bodyweight, and whether you stretched or not.

Nutrition: Write down what you eat and count calories. Write down what vitamins, minerals and supplements you take.

Goals: Write down your short and long term goals.

Workout with a Training Buddy:

Some people like to train by themselves. Others like to workout with someone. If you choose to workout with a friend make sure that you have similar abilities. You wouldn’t want someone spotting you that couldn’t lift the weight if it becomes too heavy for you. A training buddy can be very motivational. You can push each other to attain each other’s goals. If you know that your friend is going to be at the gym you are more likely to show up to train.

Basic Bodybuilding Rules

1. Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)

2. If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.
3. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)
4. Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.

5. Take a mult-vitamin and multi-mineral.
6. Supplement your diet with high quality protein.Whey protein is the best)
Get 1 gram of protein per pound of bodyweight per day.
Spread out this protein over the 5-6 small meals that you are going to eat.
7. Try creatine monohydrate.(I get a great pump with this supplement and it makes me feel stronger)

8. Stay away from Junk Food.
9. Take one day per week and eat what you like.(Don’t go crazy)
10. Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)
11. Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)
12. Don’t forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.
13. Workout large muscles first (Legs, back, chest) before smaller muscles.
14. Don’t throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)
15. Try stretching.(After your workout so that you are already warmed up, it helps recovery)
16. Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.
17. Keep your workouts to no more than 1 to 1 1/2 hours long.
18. Get a workout logbook for tracking your workouts, cardio, meals and supplements.

19. Get in some cardio work if you want to loose fat and help your cardiovascular system.
A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.
3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)
20. Visualize your workouts going great. Checkout visualization here.
21. Make sure that you get adequate sleep and rest. (This differs from person to person)