Barbell Shoulder Press Guide

Main Muscle: Shoulders

1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

Variations:

• This exercise can also be performed standing.

 See clip:

(Source: bodybuilding.com)

America's Healthiest Superfoods for Women

You love to eat, but you also love to feel great. You can do both if you choose foods that make you smarter, leaner, stronger—and then use them in tasty new ways.

We’ve made that easy to do with Health’s top 10 superfoods for women. They were selected by our panel of experts for their mega benefits—from bone building and energy boosting to fat busting and disease fighting.

What’s even more delicious: When you mix and match these America’s Healthiest choices, you get super combos with even more power—a breakfast that’s good for your heart, a dinner that fights cancer, a sweet treat that helps keep your tummy calm and mind sharp. Plus, we’ve rounded up 15 delicious, benefit-packed runners-up, too. So read on (and start eating) for a super you. 

 1. Wild Alaskan salmon

 2. Wild blueberries

 3.Oats

 4.Broccoli

5.Walnuts

6.Avocados

7.Red Beans

 8.Greek yogurt

 9.Olive oil

10.Dark chocolate

 11.Add these for even more power(Almonds, Beef, Eggs)

12. Green tea

13.Raisins

 14.Sweet potatoes

15.Organic milk (fat-free or low-fat)

 (Source: health.com)

Hanging Leg Raise

Main Muscle: Abdominals

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3. Go back slowly to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.

See clip:

(Source: bodybuilding.com)

Reverse Grip Triceps Pushdown

Main Muscle: Triceps

1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
5. Repeat for the recommended amount of repetitions.

Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.

See clip:

(Source: Bodybuilding.com)

How to Get Your Way With Body Language

Express yourself

Did you know that the way you stand can make you more persuasive—or more attractive to your date? And the way you hold your arms can be a tip off that you’re tense? Send out the best possible message to your guy, your friends, and your coworkers with this quick primer.

 

Be a copycat

Mirroring someone else’s body language is a great way to show that the two of you are in sync. In fact, when you talk to a close friend, you may find yourself matching her posture—she leans forward, you lean forward; she takes a sip of her latte, you take a sip.

“You’re saying, ‘I feel comfortable and at ease,’” says Patti Wood, MA, a body language expert in Atlanta. “And when someone mirrors you, it calms you.” This move can also show empathy. When listening to your child, a friend, or even a client describe a problem, matching their posture and tone of voice shows them that you truly understand what they’re going through.

Take up space

Do you keep your arms close to your sides or folded in front of you? This makes your body more compact, which sends out the signal that you’re not only closed but subordinate. “When you take up less space, you appear and feel less powerful, and people may treat you that way,” Wood notes.

If you want to command respect, whether it’s from a co-worker or a family member, take up a little more space. Remember to stand up straight and relaxed, with your feet 6 to 7 inches apart.

Hold your head up

There’s a good reason why “jump for joy” is a cliché. When you feel happy and confident, your body automatically lifts up, Wood says. You may raise your head, shoulders, and/or chest, and momentarily push up on the balls of your feet. Feeling down? Hold up your head, bring your shoulders back, sit up, and smile. “It can change your mood in less than a fraction of a second,” Wood says. Believe it or not, our body movements actually change our feelings.

Watch your arms

Though anything from stress to an overly air-conditioned room may prompt you to cross your arms, people assume you’re trying to keep something inside or someone out when you get in this stance. You might unconsciously do it at a party to keep others at bay or at work as a way of holding back your real opinion. To appear more approachable, leave arms by your sides or gesture with them.

Open up

If you’re physically attracted to a date (or your husband on date night), you might reach out with open palms or push your hair behind your ear with your palm facing out. “That’s a signal to his brain that you’re open to seduction,” Wood says. Similarly, turning the upper part of your chest—what Wood calls “the heart window”—toward a person and pointing your toes toward him show a desire to connect, whether it’s a romantic interest or a potential new friend.

 (Source: Health.com)

Get Creative on Date Night

Do your dates typically consist of dinner and maybe a movie? Shake up date night by trying a comedy show, visiting an ice-skating rink, or going on a mini road-trip — whatever you haven’t done before. Dance classes also let you get close to your date, and you'll burn some calories while you're at it.

Not sure what to order on a dinner date? Try these tips from Health.com expert Bethenny Frankel: Snack before so you’re not as hungry, avoid sugary drinks, and choose a restaurant with healthy options, like your local Mediterranean joint.

If you're just starting to date but afraid to reveal a health problem, practice what to say, never reveal everything on a first date, and remember to be casual, yet confident. If you’re testing out online dating, try a dating web site for people with your same condition.

Starting to date again after a divorce can be difficult, so before you do, be sure to understand what went wrong in the past, be willing to learn from what happened, and don’t look back.

(Source: Health.com)

3 Full Body Workouts For Size

If you're looking to pack on some serious mass, one of the best ways to go about accomplishing this mission is by getting on a full body workout program. Many seeking muscle gain are quick to assume that three days in the gym is not enough to effectively add body mass, however that's not the case at all.

In many cases, especially when an individual is doing a higher amount of volume, the full body workout will be superior to the upper/lower split, or even worse yet, the body part split. 

The primary reason for this is that these set-ups decrease the total time available to recover and if you have a slower recovery system, this will directly impact your total muscle growth.

There are a number of ways you can go about setting up a full body workout that's aimed at gaining size, so have a look at the three different options below in order to choose the one that's best aimed at your own situation. 

1. Alternating Upper And Lower Body Workouts

The first type of full body workout is where you will place more focus on any given workout on either the upper or the lower body. So for example, if it's an upper body focus day, you will do a few sets for legs, but other than that it's directly arm work. Then on the second training session of the week, you might reverse this so the legs get a bit more attention. You continue alternating in this pattern as time progresses, with some weeks having two leg-day focus workouts and others two upper-day focus workouts. The benefit to this type of set-up is that you will be able to add in a couple additional exercises that are specifically targeted towards the upper or lower body. On a classic fully body workout, this is slightly harder to do since you're trying to aim to work each muscle equally. Generally the muscle groups that aren't being focused on can receive 2-3 sets total of a compound movement and be fine for maintenance purposes. Here is a sample of what this would look like using an upper body focus.
• Squats: 2 sets of 5-8 reps
• Bench Press: 3 sets of 5-8 reps
• Bent Over Row: 3 sets of 5-8 reps
• Shoulder Press: 3 sets of 8-10 reps
• Biceps Curls: 2 sets of 10-12 reps
• Weighted Dips: 2 sets of 10-12 reps
• Lateral Raises: 2 sets of 10-12 reps
Then you could use this workout to focus on your lower body on alternate days.
• Incline Press: 2 sets of 8-10 reps
• Lateral Pulldowns: 2 sets of 8-10 reps
• Squats: 4 sets of 5 reps
• Deadlifts: 4 sets of 5 reps
• Lunges: 2-3 sets of 8 reps
• Calf Raises: 2-3 sets of 10-12 reps
• Crunches: 2 sets of 10-15 reps
You may want to add your own individual exercise selection to this, but you can get a feel for the overall general trend that the workout pattern follows. As long as you are maintaining the weight on the couple sets you do for the non-focus muscle groups then you should have no problem making good strength and size gains on this approach.   

 2. The Hypertrophy Workout

The second type of full body workout that will help you pack on the muscle mass is a hypertrophy workout. The goal in this workout is size gains more than strength, so you'll be focusing on a bit more volume and the higher rep range. You still can certainly see some strength gains during this workout as well, but it wouldn't be as much as you'd see using lower rep ranges as illustrated in the workout directly below this one. It should also be noted that this type of setup shouldn't be followed for an extended period of time as it is quite demanding on the CNS and could lead to overtraining down the road. You will still follow the typical three-day-a-week setup with this full body workout program, being sure to take at least one day off between workouts. 

Workout 1
• Squats: 3 sets of 6-8 reps
• Bench Press: 3 sets of 8-10 reps
• Rows: 3 sets of 8-10 reps
• Shoulder Press: 3 sets of 8-10 reps
• Leg Extension: 2 sets of 10-12 reps
• Hamstring Curl: 2 sets of 10-12 reps
• Biceps Curls: 2 sets of 10-12 reps
• Side Lateral Raises: 2 sets of 10-12 reps
Workout 2
• Deadlifts: 3 sets of 6-8 reps
• Incline Press: 3 sets of 8-10 reps
• Lat Pulldown: 3 sets of 8-10 reps
• Lunges: 3 sets of 8-10 reps
• Upright Rows: 2 sets of 10-12 reps
• Skull Crushers: 2 sets of 10-12 reps
• Calf Raises: 2 sets of 10-12 reps
• Crunches: 2 sets of 10-12 reps
For these workouts you should aim to keep the rest periods on the slightly shorter side, coming in at thirty to sixty seconds each. 

 

3. The Up-Your-Strength Workout

Finally, the last type of workout you may wish to consider following is a purely strength focused workout. These will utilize a much lower rep range allowing you to lift the heaviest weight possible in aims of gaining strength, while also gaining size along the way.

Keep in mind that in order for size gains to be accomplished with this program - or any of these for that matter, the calorie surplus must be present. You can in some cases get stronger without taking in more calories than maintenance, but you won't get larger without that being present.

For this workout you will also utilize longer rest periods as these will be essential to recover from the heavy lifts that you're doing. The total number of reps and sets will also be lower, which further accommodates the heavier weight.

Here is an example of one of the workouts you could perform following these principles. Often your best bet will be to use a very similar workout over all three days of the week but then change up the exercises that make up that particular workout every 3-4 weeks.

Squats: 4 sets of 5 reps

Bench Press: 4 sets of 5 reps

Rows: 4 sets of 5 reps

Barbell Curls: 3 sets of 8 reps

Triceps Pressdowns: 3 sets of 8 reps

Calf Raises: 2 sets of 10 reps

Crunches: 2 sets of 10 reps

(Source: Bodybuilding.com)

Teach your kids make something for Noel

Let's spend some time to with your kids for Noel

(Source: Sculpey.com)

Technorati-Code

My technorati code: BDHZXXHRWCGF

6 weight training mistakes newbie should avoid

We have all been there at one time or another, inexperienced in fitness and joining a gym for the first time. You are nervous and unsure what you are supposed to do. Here's 6 things you definitely shouldn't do.

 1. Don't Lift Without A Trainer!

You would think this one is obvious. I can't tell you how many times I have seen this happen and the victim gets injured and ends up quitting weight lifting forever. There is a right and wrong way to do every exercise and you won't learn the right way without someone teaching you. It is as simple as that. Regardless of how many magazines you have read or how many videos you have watched in the past, have a trainer show you what to do and then have him or her watch you to make sure you are performing the exercise correctly.

 
You Will Want Someone To Teach
You The Proper Way To Do Exercises.

2. Don't Be Afraid To Ask Questions!

You are not to be expected to know all there is to know about the weight room in one day, one week, or ever as a matter of fact. Everyone is learning and the only way you can learn is to ask someone. You should ask your trainer, but if for some reason you can't then ask someone who is in between sets. Most folks will take a minute or two to help out a newbie because they remember being newbies themselves. If you still feel uncomfortable, then when you get home, log on to Bodybuilding.com and look it up or ask folks on BodySpace. You will get your answer for sure.  

3. Don't Try To Impress The Big Guys!

I know how intimidating it is to be in a weight room and the next potential World's Strongest Man is over there lifting every plate in the gym. You feel like you want to prove you belong and you try to set a world record. The only record you set is the response time of the local EMTs. You name the person and he or she had to start somewhere. So do you. It is ok to start with a light weight to make sure you have the form down and know what muscles you are supposed to feel working. Eventually you will get to where you are lifting the heavy iron, but it takes time. That actually leads into the next tip.

 
Don't Rush To Lift The Heavy Dumbbells.
You'll Just End Up Injuring Yourself.

 

  4. Don't Waste Time On The Opposite Sex!

Let's be serious. We all started this endeavor for many reasons. One reason is common among all of us. We want to hook up with some smoking hot girl or some ripped up dude and there is no shame in admitting it. The fact is though, although we all want to meet our future love interest in the gym, there is work to be done. You are not going to build up that body to impress people if you don't work at it. For now, avoid staring and trying to get the attention of the hottie and focus on the task at hand.

Remember You Are At The Gym To
Improve Your Physique Not Get A Date.

5. Don't Be Impatient!

I don't want to burst your bubble or your ego, but this isn't going to happen overnight. That is just a fact of life in bodybuilding and fitness. Have you ever heard the expression "good things come to those who wait"? Well, it kind of applies here. Although you should work at achieving your goals, being patient and knowing that it comes with time will keep you from getting frustrated and that will keep you motivated to train in order to eventually meet those goals. Deal with curling the 15's or 20's for now and with time and effort, you will get to the bigger dumbbells. Patience is definitely a virtue in this game. 

6. Don't Be The "Intense Guy!"

I am sure you see him and if you don't, you sure will hear him. In every gym there is the one guy who feels the need to scream his head off and yell with every rep like his life depends on him accomplishing it. The fact is most people look at him like he is a few plates short himself. You can put in hard work and give effort without being the star of a fitness horror movie. The grunting and screaming isn't necessary to make yourself appear strong, intense, or "hardcore". Save yourself a lot of humiliation and don't do this.

Screaming With Each Rep Doesn't Make You
Intense, But It Will Make You Look Silly.

  (Source: Bodybuilding.com)

Top 12 training guidelines for sensible high intensity workouts by Cyberpump

	Have you ever wondered what the big deal with HIT is? We have the answer! Read on to discover the top 12 training guidelines for sensible high intensity weight training! Get the most out of your time at the gym!

Now, for many years there has been a need by some to define high intensity training, better known as "H.I.T." 

HIT is a safe, sensible, and practical approach to strength training and conditioning. Methods vary but so do needs. It is up to the coach or trainee to match them to their situation. HIT is not a "secret training method" that only a select few know. Its use is very wide spread and sources of information abound.

Training Frequency

Optimal Training

Training 3 Days a Week

I feel that 3 days per week is the best way to go for most people. It works for body composition, lean muscle improvements, strength, and conditioning. Most people don't train hard enough to run the risk of over training and three days is not that hard to get in.

This can be all weights or a mix of weights and body weight training. Throw in some implements to make things interesting and on your off days get outside and enjoy being active. Don't be afraid to be active. Practice sensible eating and you should do well.

Training 2 Days a Week

This also works, and for very busy people it may be ideal. Also, for the rare few (and I mean few) that train the way we used to in Deland, this is or can be a good frequency of training. Again, you can do all weights or mix with body weight training. It becomes more important to stay active on your non - training days if you are after a "lean look."

You can accomplish your goals of adding strength and maintaining muscle by training only 2 days a week. Some will even add muscle but you need to make these workouts count. Focus your training and try to do as much as you can in the space of your workout. Training should take anywhere from 30 to 60 minutes. Some really hard workouts can be completed in 15 minutes and change.

In my opinion, when you are training only twice a week, "conditioning" starts to suffer. I recommend participating in some kind of outdoor activity, something like jogging, water skiing, swimming, soccer, surfing, boogie boarding, walking, or biking. Get outside, burn some calories, stay fit and stay active. Twice a week can work but you have to practice sensible eating if you want to shed some fat.

 
I Recommend Participating In Some Kind
Of Outdoor Activity Such As Water Skiing.

Training 1 Day per Week

I don't find this to be optimal. Sometimes you can't help it. Life gets busy and you can only get one a week in. I feel that you can continue to add strength on one training session a week as long as you really focus on weight progression in your exercises. I feel that body composition suffers for most people.

You will tend to get fat and your conditioning will suffer, as well as your "work capacity." You'll really have to cut your calories if you want a lean look. So much so, that you may find you don't have enough energy for a heavy workout. Your strength can suffer also. It's around this area that "Infrequent Training" starts to become too infrequent. You better be active as heck if you only workout once a week or you will become fat.

Less Than 1 Time a Week

Less than once a week training: Look I'm going to be honest here. I don't care how many books or articles you have that say you can succeed on this. What you will end up with is an unhealthy and undesirable body.

You'll have very little muscle, and your conditioning will be zero. You just can not do it in five minutes a day whenever you feel like it as some would have you believe, and you can not do it with workouts that never happen.

Having the best Fitness Library means zilch if all you ever do is read and talk about your workout. You have to work out! You have to raise your heart rate. You have to spend some sweat and effort. You have to be consistent. You have to pay attention to what and how much you eat. All the best intentions in the world will not make up for lack of effort in the gym. AND neither will the latest "Fitness Craze."

The experts on the Internet will go on and on about "I use this and I use that" but the bottom line is weight training works. Combine weight training with body weight training and conditioning and just do it. It has worked for over 50 years as I know it and continues to work. Gimmicks come and go but sensible strength training will go on and on. BUT you have to show up, work out, and be consistent!

Argue less on the Bodybuilding sites and forums and you will probably find the extra few minutes needed to "just go lift." I don't care how you do it or whose method you use, "just go lift."

All said and done if you have been training consistently and regularly, don't be afraid to take some time off to recharge now and then. Best effort equals best results. Not everyone will end up developing "Huge Muscles." Some will and some won't. It depends on your potential and effort. And remember, women don't end up looking like a man because they lift weights. So just throw that excuse out the window. Women look good with some lean muscle on them.

 
Argue Less On The Bodybuilding Sites And Forums
And You'll Find The Time Needed To Go Lift.

Sensible Training Guidelines For High Intensity Training

1. Perform 1-3 sets of 4-6 exercises for the lower body and 6-8 exercises for the upper body, and not more than 12 exercises in any workout most of the time.
2. Select a resistance for each exercise that allows you to do between 10-15 repetitions. Some may need 15-20 reps. Lower reps may be used at times.
3. Continue each exercise until no additional positive repetitions in good form are possible. When 15 or more repetitions are performed, increase the resistance by approximately 5 % the next workout. Go for overload.
4. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.
5. Concentrate on flexibility by slowly stretching during the first couple of repetitions of a movement. Don't grip equipment tightly.
6. Accentuate the lowering portion (negative) of each repetition. If the weight stack is banging, you've lost control.
7. Move slower, never faster, if in doubt about the speed of an exercise. Don't move around in equipment while training.
8. Do everything possible to isolate and work each large muscle group to momentary overload. Don't hold your breath!
9. Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results. Train safe! Don't hold your breath! Your goal should be to exceed the last workouts performance, in as many exercises as you can.
10. Train no more than three times a week, Avoid over training!
11. Keep accurate records--date---resistance---repetitions---of each workout.
12. Use any equipment that you have----machines or free weights---- the main point is safety. The muscles do not have brains that tell them if you are using machines or free weights, they only know resistance. The myth that free weights are better than properly developed machines is just that--a myth! Use advanced HIT principles sparingly, such as: breakdowns, pre-exhaust, negative only, negative accentuated, 3X3's, 30's Day, forced reps and more.

Keep Accurate Records Of The Date,
Resistance, And Repetitions, Of Each Workout.

(Source: Bodybuilding.com)

10 Things to Say (and 10 Not to Say) to Someone With Depression

How to show you care

What do you say to someone who’s depressed? All too often, it’s the wrong thing.

“People still have such a cloudy idea of what mental illness is,” says Kathleen Brannon, of Herndon, Va.

“Sometimes people will say, ‘Oh, you’re depressed? Yeah, I’ve been depressed,’ and you realize just the way they say it that, nooo, it’s not quite the same thing. It’s not just that I’m feeling sad or blue.”

Below is a list of helpful things to tell someone battling depression, followed by what not to say, courtesy of the Depression Alliance. 

I’m here for you

What to say:
You’re not alone in this.

What NOT to say:
There’s always someone worse off than you are

You matter

What to say:
You are important to me.

What NOT to say:
No one ever said that life was fair.

Let me help

What to say:
Do you want a hug?

What NOT to say:
Stop feeling sorry for yourself.

Depression is real

What to say:
You are not going crazy.

What NOT to say:
So you’re depressed. Aren’t you always?

There is hope

What to say:
We are not on this earth to see through one another, but to see one another through.

What NOT to say:
Try not to be so depressed.
 

You can survive this

What to say:
When all this is over, I’ll still be here and so will you.

What NOT to say:
It’s your own fault.

I’ll do my best to understand

What to say:
I can’t really understand what you are feeling, but I can offer my compassion.

What NOT to say:
Believe me, I know how you feel. I was depressed once for several days.

You won’t drive me away

What to say:
I’m not going to leave you or abandon you.

What NOT to say:
I think your depression is a way of punishing us.
 

I care about you

What to say:
I love you. (Say this only if you mean it.)

What NOT to say:
Haven’t you grown tired of all this “me, me, me” stuff yet?

We’ll get through this together

What to say:
I’m sorry that you’re in so much pain. I am not going to leave you. I am going to take care of myself, so you don’t need to worry that your pain might hurt me.

What NOT to say:
Have you tried chamomile tea?

 (Source: Health.com)

The Top 10 Rules Of Successful Clean Bulking

It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular physique is going to take a lot of hard work and dedication. With all of the different bulking programs out there it is easy to become lost and confused as to what is the correct way to gain muscle. To help with that confusion I am going to list my "Top 10 Rules Of Successful Clean Bulking" These rules are the main principles and keys to a successful bulking program and apply to anyone who is looking to gain muscle.

 1. Pick Your Goal: Bulking Or Cutting

Unless you are carrying a large amount of fat or you are just starting to weight train you are not going to lose fat while trying to gain muscle. If your primary goal is to gain muscle then focus on that.

 2. Track Your Progress

To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don't track your progress then you won't know if you aren't gaining at all or if you are gaining too fast and adding unnecessary body fat.

3. Eat Enough Calories To Grow But Don't Get Sloppy

You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Some people try to stay shredded while gaining muscle by either not eating enough calories or doing too much cardio. Doing so may allow them to stay super lean but they won't be gaining much muscle. At the other end of the spectrum some people eat everything in sight to get as many calories as they can. This strategy will definitely lead to weight gain, but a lot of that weight will be fat and not muscle. The best approach is to eat sufficient calories to gain muscle but don't get crazy with your eating and still doing some cardio to maintain cardiovascular health.

4. Do Some Cardio While Bulking

I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit. Cardiovascular training improves the heart's ability to pump blood and increases oxygen uptake into cells. Strenuous weight training can be aerobically taxing and therefore having an efficient, strong heart will allow you to train harder. In addition, a fit person burns more fat at rest than an unfit person, so doing cardio while bulking can help keep you lean.

Cardiovascular Training Improves The Heart's Ability To Pump
Blood And Increases Oxygen Uptake Into Cells.

 
5. If You Are Getting Stronger You Will Get Bigger

One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size. If you are bulking and not gaining strength or losing strength then something needs to be fixed.

6. Get Adequate Rest And Recovery Time

Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.

7. Eat 1-1.5g Of Protein Per Pound Of Bodyweight Every Day

We all know the importance of protein for muscle growth, so make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day. If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.

8. Don't Neglect Your Fat And Carbohydrate Intake

Just because you are getting enough protein doesn't mean you can overlook your fat and carbohydrate intake. Both fats and carbohydrates are needed to support muscle growth so be sure you are skimping on these nutrients.

9. Post Workout Nutrition Is Vital

While all your meals are important, special attention should be paid to your post-workout meal or shake. To maximize muscle growth and recovery, a post workout shake consisting of whey protein and a fast-acting carbohydrate (like dextrose) is ideal. Adding supplements like creatine monohydrate (5 grams) and glutamine (5-10 grams) to your post-workout shake will further enhance its effectiveness. Simply adding a post-workout shake to your regime will accelerate your results so don't skimp out on it!

 
Special Attention Should Be Paid To Your Post-Workout Meal Or Shake.

10. Follow The Daily Bulking Trainer

Instead of getting bogged down with every little detail the above 10 rules are what you should focus on; don't lose sight of the big picture. Following my top 10 rules will lead to a successful bulking program and allow you to get that muscular, lean physique you have been working towards.

(Source: Bodybuilding.com)

Jessica Alba's wear-style 2010

See Jessy Alba's wear-style in this winter

(Source: Haibao.cn)