What is the Muscle Confusion Workout?

A pal recently called me and asked about... what is muscle confusion?

It seems he had been watching some late-night television and had run across an infomercial that touted the benefits of this type of bodybuilding and fitness training.

The reality is that this exercise protocol has been around for many years. Beachbody, the marketing company for this 90 day workout, hired celebrity personal trainer, Tony Horton to come up with an in-home workout program that required very little equipment.

Prior to this workout Horton has created another at home exercise program called power 90. Accordingly, the P90X workout is Tony Horton's extreme version of the P90.

Let's get into some more detail about this exciting muscle building technique and see precisely how it works.

You see, muscle confusion is a methodology employed to increase optimum lean muscle growth and progress. The actual strategy would be to constantly differ your training workouts and exercise strategies to keep your body from adapting to your regimen (In order to stop muscle plateaus.)

I have heard many fitness pro's point out that they believe in changing your exercise regimen every four weeks.

This really is a training or exercise protocol that was developed to stop muscle plateauing. To paraphrase, whenever you first start working out the gains of power and muscle size will probably come to you effortlessly. However, as you continue to work out you can expect your improvement to slow down.

A good personal trainer will often suggest a workout or exercise program that is organized in phases. That is what creates some of the most successful training programs.

Muscle Confusion and Peroidization

As we discussed before, the key strategy behind this exercise protocol is to consistently change some aspect of your exercise or workout program. In addition, one of the easiest ways to do this would be to change your workouts every four weeks.

Each piece of physical exercise apparatus hits the muscles at a unique angle and level of intensity. By simply changing your workout equipment, sets and repetitions, you are going to considerably increase the likelihood of continuing your muscle gains.

The muscle does not get accustomed to the "regimen" of the work out and as a result is constantly challenged to develop.

Many bodybuilders as well as fitness experts utilize this incredible workout protocol in their customers and their very own exercise programs.

For my part, I employ a muscle confusion work out as a component of my personal training program. Not only do I vary the workout routines that I use, but I also utilize different pieces of exercise equipment.

For example, at times I will utilize an isometric exerciser. Other times I will use strength bands and still in other cases some adjustable dumbbells.
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How to get six pack abs

Exercise Bikes

When you decide to purchase an exercise bike, you should first find a place in your home where you can place it. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike.

Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet.

You can also take the advice of family and friends who are currently using the same as well as personal trainers who have experience. The reviews on exercise bikes are normally rates in accordance to their performance, functions that they have, as well as the type of material that is used for constructing the exercise bikes.

The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust, as it otherwise it would be really hard to cycle on. If the height of the seat is wrong, it can put a lot of pressure in your lower area, specifically the groin. To find out more about these types of features, it is very important that you read a review as the reviews can give you valuable information about the features of exercise bikes.

Reviews have other advantages as well. A lot of times, websites on the internet will offer special discounts on the exercise bikes as well, which is just another benefit to reading the reviews. After you have read the reviews, you'll be able to negotiate for a better price once you talk to the sales person.

No matter how you look at it, you really can't go wrong with reading a review on exercise bikes.You can find out anything you want to know, as well as get opinions from those who already own the equipment. A majority of the time, you can find out flaws as well, which can save you a lot of time and effort.

Going to local gyms is also a great way to find out about exercise bikes. If you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there. There are several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions.

Whether you choose to buy on for home use or use one at the gym, an exercise bike can help you stay in shape. All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you. Considered to be a part of cardio, an exercise bike can help you lose weight and tone your body down like never before.

Susans Journey To Keep Fit: Shreded Again:)

Susans Journey To Keep Fit: Shreded Again:)

Muscle Fiction

If you'v been training, here's a short list of bodybuilding fiction.


1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Gentle Ways to Detox the Body

When your mind is drained, your body aches and your energy levels are close to zero, its time for a body detox.
Imagine yourself having clearer skin, sharper mind, energy revitalized, stronger immune system and feeling healthy inside out , these are the things that you can enjoy by undergoing a detoxification program.
Detoxification basically means blood cleansing through eliminating impurities from the blood in the liver, through kidneys, lungs, intestines, lymph and skin.

Taking your first step:

First
          you have to reduce toxins in your body. Try to cut down on the following: cigarettes, alcohol, coffee, eating foods with saturated fats and refined sugars (cola and ketchup contains a lot) - these acts as toxins in your body and as a hindrance to your healing development.
The use of household cleaners that are chemical-based and personal health care products such as shampoos, toothpaste, deodorants and cleansers should be reduced as well. These chemicals are inside us; we never really fully eliminate them unless going to a process of detoxification.

There are many ways to detox the body. It’s up to you to choose which suits your lifestyle and preference.

• Juice fasting Drinking only fresh fruits and vegetables such as carrot, spinach, celery, cabbage, apple, pineapple and cranberry (avoid citrus fruits). An effective way of discharging toxins, it also provides loads of nutrients as well as enzymes to lessen the intensity of the cleansing process to an easy stage.
Fast weight loss is the main benefit from juice fasting. A person may drop 30-40 lbs on a 30-day juice fast. By juice fasting, a person gains self-confidence and feels light and clean.
Duration of juice fasting is usually 1-3 days. Medical administration and careful assessment is required for longer fasting.

• Water fasting Only water is consumed during a water fast. Water lets the digestive tract and organs to rest completely, allowing all of your energy to self-repair and strengthen damaged organs. It also eliminates toxin build-ups.
Water fasting not only eliminates obstruction and aids in self-healing, it is also revitalizing and motivating to make a fresh start.

• Gentler way to detox the body: Here are gentler and safer ways to detox your body that you can try out or incorporate different methods as part your routine.

1.Change in diet.

Whole grains, fresh fruits and vegetables instead of packaged and fast foods that are high on fats and sugar can become part of your daily lifestyle in maintaining good health.

2.Sauna.

The sauna is widely used by many cultures as a regular part of detox. It is a great method of removing chemicals buildups in fat cells. Saunas are usually combined with diet, exercise and nutritional supplements.

3.Skin brushing.

Again, with the combination of diet, exercise and nutritional supplements, skin brushing is also a gentle way of detoxing. It removes old skin cells, stimulates the lymph system and draws out toxins through the skin. A dry skin brush made of soft vegetable bristles should be used.
Before taking a shower, lightly brush your feet in circular motion towards the chest area for a minute or two.

4.Yoga.

Through breathing exercise, the bloodstream thoroughly oxygenates thus giving energy and improves the body’s physical process. Different positions lightly massage the internal organs and stimulate them to slowly discharge toxins.

These cleansing methods are just a guide to what it can do to improve your health. It is necessary to know why detox is important and understand the different ways on how to detox the body before you begin with the different programs.

Weight Training Routines For Building Muscle

Exercising Properly

There are two main types of exercise that you can do :

Aerobic and Anaerobic

 The first one, Aerobic, means with oxygen. Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel. Despite common myths, exercise doesn't have to be drastic in any way to provide massive benefits. Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate. To be sure that you are burning fat rather than sugar, it's very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is breathe deep. You should always breathe in deep
into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise. You should do this for 45 minutes or so each day, then you'll begin to notice just how much your energy will explode.

Even if you don't think you have the time to  exercise, rest assured that there is always time. If you have to, use the time that you would  normally spend sleeping. With exercising, you'll actually need less sleep than before. You can also use the time of your lunch break to exercise as well. The increase in productivity
will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you shouldn't hesitate to use it. Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy. If you sit down all day, it's very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you'll find yourself healthier than you have ever been in the past.

3 Superior Muscle Building Foods

Getting jacked and packing on lean muscle mass in a big hurry means that you are going to have to do more then just train heavy and hard. You are going to need to know the right foods to eat and the right amount of these foods to eat. After all, you grow when you are at rest not when you are in the gym. When your body is recovering, you need to make sure that you are giving it the right fuel.


If your goal is to gain 5 to 10 pounds of muscle mass in 4 to 10 weeks then you are going to have to make sure that you are getting the right amount of protein, carbohydrates, and yes, even fats. But you cannot think that you can just go around eating anything and everything. You are right if you are thinking that you can go to a fast food joint and pack on mass in a short period of time, but it will be the wrong kind of mass. You will need to come up with a well planned program in order to time your food right and eat the right portions also.

For those looking to gain lean muscle mass the best time to get your protein is right around your workout. This is when you can put down a lot of protein, carbohydrates, and fats and you wont have to worry about it turning to fat. These nutrients will be used to build muscle like at no other time of the day. This is also the best time of day to use supplements also because it will be absorbed quickly and help to rebuild muscle. It is also a good idea to drink a protein shake during your workout, the more protein the better.

Another key time to make sure that you will continue to gain is right after you wake up. When I say right after you wake up I mean right after you wake up. Before you do anything in the morning, you should drink a protein shake to break the fast of the night. 30 to 40 minutes later you should have your regular protein packed breakfast.

I know that you have heard certain foods emphasized over and over again, but these foods are the ones that you need to pack on the mass. I want to go over a short list of these foods, just as a reminder. The first one on the list is eggs. I am talking about whole eggs not just the whites. Tests have shown that people gain more muscle with whole eggs rather then just the whites. The next food on the list is of course is canned tuna. Not only is it inexpensive but each can is loaded with protein. Chicken breast is great also. It is easy to prepare and it is also inexpensive and loaded with protein.

Keep these simple ideas in mind if you are going to get serious about gaining any kind of real muscle mass. Do not over think it and you will be gaining in no time.

Check out the following site to learn 7 weird foods that burn stomach fat, unusual tips to lose belly fat, and even a cool "trick" that can prevent junk food cravings: http://www.AbdominalFat101.com

Here's to wishing you a leaner, healthier, stronger body!

Sports Fitness: Fun Way to be Healthy

When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.


Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never last a day without water.

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. More veggies!

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm exercises are always important before any kind of strenuous activities.

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.