Those "Lean" Meats That You Eat: Are They Truly "Lean?"

Probably not. In most cases, the meats that you consume aren't nearly as lean as you are lead to believe. Especially ground meats, as they can contain more than 30% fat. Even if you do manage to find lean meats they are likely to contain steroids and antibiotics, which are also fattening.

But there's good news, truly lean meats do exist, you just have to know where to find them. And that is the purpose of this post, to provide you with information so that you can make a more informed decision when buying meats.

If you've been unable to lose fat even though you are eating a clean diet of complex carbohydrates, vegetables, and meats, your problem is most likely hidden fat, steroids, and hormones within those meats. That leaves you with two choices; stop eating meat, or start eating meat that is truly lean and clean.

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The best way to be certain that you are eating lean and clean meat is to buy it from a neighborhood butcher shop or an organic meat market. There, you will be able to choose lean meats that come from organic chicken, pastured pork, and grass-fed beef. All of which will be free of antibiotics, steroids, hormones, and animal by-products.

If you prefer ground meat, you will have the opportunity to thoroughly inspect each cut of meat beforehand so that you can be certain that you are getting nothing but lean meat. Butcher shops and organic markets stock the freshest meats that you can buy.

And there's more, butcher shop meats cost less than supermarket meats, but I'm not sure the same applies to organic markets. So, if you are eating supermarket meats, there is reason to suspect that they are not truly lean, and therefore are not good for you if you want to be lean.

Bosu Ball Workouts: Get Fit, Burn Fat, Get Toned

Bosu Home Balance Trainers have become quite popular among those who want to be fit, and it doesn't matter if you're just starting out or have been at it for years - everyone can benefit from Bosu Ball workouts. Bosu Balls aren't exciting to look at, having the appearance of a stability ball that has been cut in half and mounted to a base.

But don't be fooled by its basic look, this piece of fitness equipment is extremely versatile, and can be used by both men and women to burn fat and tone muscle. If I was only allowed to have one piece of fitness equipment in my home gym it would be a Bosu Ball, and here's why.

Fat Burning Cardio Workouts: Bosu Balls allow for low-impact cardiovascular workouts; low-impact cardio is the best type of cardio because it protects your knees and joints from possible injury. For instance, interval training is great for burning fat, and with a Bosu Ball you can do a variety of low-impact interval training workouts. You can also do lunges, and fat burning burpees with a Bosu Ball.

Muscle Building Workouts: Bosu Balls gets a thumbs up for toning and building muscle too. Turn it platform-side up, and you can do push-ups to build your chest, arms, and back. You can also use it to do core-strengthening planks, and even overhead presses and biceps curls. Bosu Ball workouts demand the use of your stabilizer muscles, which will improve your balance.

This is just the tip of the iceberg when it comes to getting fit and lean with the use of a Bosu Ball, all you need is the desire to do so and a little bit of creativity. Bosu Home Balance Trainers cost about $100, are about 25 inches in diameter, 12 inches high, weigh 15 pounds and have a body weight limit of 300 pounds. Let's go.

Here is a video of a basic Bosu Ball workout.  Here is a video of an advanced Bosu Ball workout.

Can You Skip Breakfast and Still Reach Your Fat Loss Goal?

It's possible, but not likely. Eating breakfast is one of the best ways to keep your appetite under control throughout the day. The idea behind a healthy fat loss diet is to consume fewer calories; not just calories overall, but fewer calories at each meal as well.

A healthy fat loss diet is one that will have you eating the bulk of your complex carbohydrate calories at breakfast. Then tapering off of those carbohydrates as your body's need for energy declines; the end result would be you going to bed with little to no carbohydrates in your stomach.

Remember, when you wake up your body will have been without nutrition (fasting) for however long you were at rest. If you choose to continue fasting, your body could go into starvation mode.

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Meaning your body will react as if your intentions are to starve it, and in turn hold on to its fat stores. And when you do decide to break your fast, you will most likely overeat without even realizing it. And guess what your body will crave the most? Simple carbohydrates (sugar).

Another problem with skipping breakfast is it will cause your metabolism to slow down. Hey, there's no need for your body to burn calories if you're not going to feed it for hours on end, right? The way to a fat burning metabolism is to feed your body several small meals throughout the day.

Eating smaller more frequent meals will let your body know that you have no intentions of starving it. Now I do realize that some of you are not the breakfast eating type, and just aren't hungry when you wake up. That's great, use it to your advantage and eat anyway, even if you have to force yourself.

Choosing to eat breakfast even though you aren't hungry will kill your appetite, and make it easier for you to stick to your diet. So forget about skipping breakfast, because breakfast is the meal that determines how easy it will be for you to sick to your diet and ultimately reach your goal.

Getting Rid of Rear Arm Fat: Exercise and Diet Are Not The Only Solutions

What I am going to do in this post is give you two suggestions that will help you get rid of fat, specifically that which accumulates on the back of your arms. Eliminating fat from this area (or any area) can be a challenge, even if you eat right and exercise. But it can be done. The first thing that you must do is stop using antiperspirants that contain parabens.

Parabens mimic estrogen, and estrogen causes weight gain. If your antiperspirant contains parabens, you are literally rubbing estrogen into your armpits on a daily basis without even realizing it. Antiperspirants work by clogging our pores, which means they are also successful at locking those estrogen mimicking parabens in. Here is a list of natural deodorants.

The next thing that you must do is eat more cruciferous vegetables. Cruciferous vegetables will help your body metabolize estrogen. Here is a list of cruciferous vegetables. So changing your antiperspirant (if it contains parabens) will allow your body to rid itself of estrogen mimicking parabens, especially around the back your arms where it might be trapped.

Photo courtesy of en.wikipedia.org

And eating two or more serving of cruciferous vegetables per day will help your body metabolize excess estrogen. Choosing an aerobic exercise or activity that really gets your arms moving, like tennis, handball, or jumping jacks, will maximize your results.

You must commit to doing cardio at least three times per week. And when you are satisfied with the results that you get from eliminating your antiperspirant, eating cruciferous vegetables, and cardio, that's when you must start training your triceps to build more fat burning muscle.

Keep in mind that there are many products that contain parabens, such as body lotions, moisturizers, anti-aging creams, etc. So be sure to read those labels. And remember, fat doesn't appear on our bodies all of a sudden, it accumulates over time. That said, be patient while getting rid of your body fat.

5 Pieces of Equipment That You Must Have in Your Home Gym

Having a home gym is a must for anyone who's serious about achieving their fitness goals. Home gyms offer conveniences that fitness centers can't guarantee, like the availability of a piece of equipment, or privacy.

Photo courtesy of Flickr.comClayManley

And just in case you're wondering, you don't have to spend a lot of money to put together a well-rounded home gym. Here is a post that I wrote about the best place to buy fitness equipment dirt cheap. So, it is possible for your home gym to include whatever piece(s) of equipment that you desire, but there are some must-have pieces, and they are.

1. A Stopwatch: Timing your workouts is essential, because doing so will help you avoid overtraining. Working out within a time frame is also a great way to help you stay focused. If you own a smartphone, you already have this piece of equipment covered.
2. An Aerobic Stepper or Mini Stepper: No home gym is complete without cardio equipment. And with your aerobic stepper or mini stepper, you will be able to get a great fat burning cardio workout. All you have to do before choosing one of these pieces is decide whether you prefer an impact cardio workout (aerobic stepper) or a non-impact workout (mini stepper).
3. Push-Up Stands: Push-ups should be a part of every fitness enthusiasts workout program. But doing push-ups on your floor will eventually become a bore, plus they can be hard on your wrists. The use of push-up stands will alleviate any wrist discomfort that you will experience when performing multiple sets or weighted push-ups. Push-up stands also allow for a variety of hand positions without having to compromise on comfort.
4. Resistance Bands: I can't give resistance bands enough praise. You can do so much with them, from muscle toning to muscle building, you can even use them to get a cardio workout. They are suitable for beginners, intermediate, and advanced fitness enthusiasts. Resistance bands are one of the best pieces of fitness equipment that you can add to your home gym because they allow you to train every muscle in your body.
5. A Chin-Up Bar: There's no match for pull-ups and chin-ups when it comes to building your back and biceps. And with your chin-up bar and the nearest door frame, you can do both. There are several types of chin-up bars currently on the market, some of which can be placed on your floor so that you can do push-ups and crunches.

Your home gym can and will grow over time, but these 5 pieces of fitness equipment will get yours off to a great start. And if you already have a home gym, they will make great additions.

5 Things to Avoid When You Are Trying to Gain Muscle

It's the most frustrating experience that you can have as a bodybuilder; you train hard, but get very little to no gains for your efforts. Many of us will react to this by either working out more, harder, or stop working out altogether.

Photo courtesy of FlickrdotcomTonyAlter

Unfortunately, neither of these will get you the results that you deserve. The road to muscle gains without the use of anabolic steroids is a long one, but it can be enjoyable, as long as you avoid these mistakes.

1. Overtraining: Training for too long is the number one reason why many bodybuilders fail to make satisfactory gains. I think it's part enthusiasm (the willingness to put in the hard work) and part anticipation (we can't wait to see ourselves with big muscles). Solution: Continue to train as hard as you possibly can, but limit your workouts to forty minutes max. Hint: Keeping your workouts short will also help you stay focused.
2. Lack of Rest: You must give your muscles adequate time to repair, so getting at least eight hours of sleep each night is essential. Also, giving your muscles more rest in between workouts will allow for maximum growth. Sleep, food, and water are what makes muscles grow. One day of rest between workouts is great for those who use anabolic steroids, but the rest of us require at least two days, three if you want your muscles to grow to their full potential. Adequate rest will also help your muscles perform better at your next workout.
3. Not Working Out Hard Enough: No, this is not a contradiction to overtraining. What I mean by not hard enough is that you must provide your muscles with sufficient stimulation in order for them to grow. I forget where I heard this saying, but I recite it during every workout; "stimulate, don't annihilate." Hint: Go hard and heavy for a shorter period, then get plenty of muscle growing rest.
4. Lack of Water: Water is a vital nutrient for our muscles, it adds volumes to them, literally. On the other hand, dehydrated muscles will appear flat and lack tone. In order to build muscle, you must keep them hydrated. Forget the eight glass a day rule, that isn't nearly enough for bodybuilders. Instead, drink at least two quarts, and be sure to drink more over the course of each workout day.
5. Excluding Dietary Fats: Don't be afraid of dietary fats, they are your friend. But not just any fat, good fats. Good fats are what your body uses to produce hormones, including testosterone, which is necessary for building big muscles.

The good news is, once you stop making these easy to avoid mistakes, you will start making those gains that you are working so hard for, and deserve. It worked for me.

Lifting With Your Muscles in Mind Will Get You Bigger Gains

Heavy lifting, a clean diet, and adequate rest are the basic foundations of building big muscles. But the road to building big muscles doesn't start there, it starts in the same place that lead us to bodybuilding in the first place; our minds. This method of training is called the mind-muscle connection.

If you fail to develop a mind-muscle connection, you will never reach your full muscle building potential. It was by way of Arnold Schwarzenegger that I first heard about the importance of developing a mind-muscle connection, but it took me a few years before I was successful at it.

Before I truly understood the need to "see" the muscle that I was working out getting bigger, I would focus on the "weight" that I was lifting. What I should have been focusing on was my muscle, and allowing it to "feel" every ounce of the weight while I "watched" it grow.

Not after a day of rest, but right then and there, as it was being worked out. During your workouts, lifting the weight is only half of the muscle building process, your mind is the other half. Your mind will ultimately determine what the finished result will be.

The quickest way to develop a mind-muscle connection is to stop working out in front of mirrors. Mirrors allow too much opportunity to look at your muscles react, instead of visualizing the finished product, which are two very different things.

Without mirrors to distract you, you will be left with the weights, your muscles and your imagination, which you are going to let run wild. So the next time you lift, focus on the muscle that you are working out instead of the weight, and let your mind develop the results that you desire. Listen to what Arnold Schwarzenegger says about the mind muscle connection here.

The 5 Worst Myths About Bodybuilding

Let me begin by saying this; the best way for you to learn about bodybuilding is to do a lot of research. The focus of your research must be on natural and vegetarian bodybuilding, this is where you'll find the best information on diet and workouts.

That said, there are a lot of different opinions about what you have to do in order to gain muscle. Some of these opinions are great because they are based upon the fundamentals of bodybuilding, which are lift smart and eat clean.

Photo courtesy of JStreet.org

Then there are the countless myths that you hear about bodybuilding, some of which are based upon facts, but still enough myth to lead those who train and eat according to them to failure. Many of these myths are spread by those who sell bodybuilding products and equipment.

Bodybuilding myths are one of the biggest reasons why people fail to make progress, and a lack of progress will eventually cause you to quit. Here is what I believe to be the 5 worst bodybuilding myths.

1. All You Have to Be Concerned With is Testosterone: Not true. In order to build muscle, you must also learn about other hormones and how they affect your body; estrogen, human growth hormone, insulin, cortisol, etc.
2. You Need Large Amounts of Protein: Not true. The quality of the protein that you consume is much more important to your muscles than the quantity.
3. Dietary Fat is Your Enemy: Not true. Avoid dietary fat and you will end-up with low levels of testosterone. Healthy fats play an important role in our body's ability to produce high normal levels of testosterone, as does healthy cholesterol and saturated fats. 
4. Lifting Weights Builds Muscle: Not true: Weight lifting breaks your muscles down by causing tiny tears on the muscle fibers. Sleep is what builds muscle, this is when they repair themselves and grow.
5. You Have to Use Steroids in Order to Get Big Muscles: Not true. High normal levels of testosterone are more than enough to get the job of building bigger muscles done, especially if you are under 35 years old. If you start lifting after 35, train smart, and your testosterone will increase. 

So, avoid these common myths and you will be five steps closer to your goals. Because the truth is, all you have to do to progressively build as much muscle as nature will allow is lift smart, and eat clean. Let's go.

Men: Are You Applying Estrogen to Your Body Each Day Without Knowing It?

This is an important topic, so I'm going to jump right in and make my point. If you are currently using one of the many mainstream antiperspirants, the answer to the question in the title is yes. Most mainstream deodorants and antiperspirants contain parabens, and parabens mimic the hormone estrogen.

Several studies have concluded that parabens, when absorbed by the human body by way of commercial products, were responsible for low testosterone and low sperm count in men. This was according to live-naturally.co.uk. And anything that is absorbed by our skin is done so at ten times the concentration of an oral dose of the same amount.

Guys, if you're using antiperspirants that contain parabens, you are literally applying synthetic estrogen directly to your underarms each day without even knowing it. This common daily routine is largely responsible for excess fat and even breast growth in some males.

Photo courtesy of BestPriceNutritiondotcom

Antiperspirants work by clogging our pores, and this makes it impossible for our bodies to get rid of the estrogen in them. Stop using antiperspirants that contain parabens guys, and watch how quickly your testosterone levels rise. And if you are carrying hard to shed fat, it should become easier to lose.

I recently stopped using my antiperspirant, and noticed a decrease in the amount of fat around my lower pectoral muscles within a few days. A few days, guys. What am I using in place of my antiperspirant?

Baking soda; plain old fashioned baking soda. I also keep my underarm hair clipped to a minimum, which helps prevent odor. The use of paraben containing antiperspirants are risky for women as well, but I will talk about that in another post. More on the side effects of parabens here.

Increase Your Testosterone Levels by Doing These Exercises

The hormone testosterone is very important for achieving overall fitness, and no one knows this better than bodybuilders and fitness enthusiasts. That's why we are in constant search of ways to raise our testosterone levels, oftentimes resorting to external sources (testosterone boosters) as a way to achieve this goal.

But we need to be aware of the fact that there is no need for us to rely upon external sources to raise our testosterone levels, at least not up to high normal levels, because we can achieve high normal levels by doing certain exercises. So why is it that some bodybuilders are unaware of these testosterone boosting exercises?

Photo courtesy of En.Wikipedia.org

I can't say for sure, but I do have a theory. Could it be that exercises which boost testosterone, because they require brute strength and are taxing to our muscles are unpopular, and that many bodybuilders choose alternative exercises in order to avoid them? Maybe. So, what are these testosterone boosting exercises?

• Squats
• Deadlifts
• Dips
• Pull-ups 
• Chin-ups

These are "power moves." Power moves are the ultimate for boosting testosterone. They require power to perform, and in return, give power back in the form of testosterone, brute strength, and large muscles. And to be certain that you reap the full benefits of these testosterone boosting exercises, you must allow enough time (three days is ideal) in between workouts to fully recovery. More information on testosterone boosting exercises here.

Testosterone Supplements: Can You Build Muscle Without Them?

Testosterone boosting supplements have been marketed to bodybuilders and fitness enthusiasts for decades. In fact, the testosterone supplement industry is much like the auto industry; each year, you can expect a new model which is supposed to be better than last year's.

And bodybuilders are much like auto lovers; each year, we anticipate the release of the latest testosterone-boosting muscle-building supplement. Before I answer the question within the title of this post, I'm going to share a partial list of the testosterone supplements that I have used at some point over the last twenty years.

• Prohormones (oral and transdermal)
• 1 Testosterone (a legal steroid)
• Yohimbine
• Tribulus

Photo courtesy of MuscleandFitnessdotcom

Okay, now for my answer to the question. Yes, you can build quality muscle without the use of testosterone boosting supplements. This does not mean that I am against testosterone supplements; I believe that proper supplementation (if needed) can play an important role in the success of any bodybuilder.

Each one of the testosterone boosting supplements that I listed as having used was responsible for helping me in one of two ways; building muscle, or learning. Some of them even had negative side effects, but the best lesson that I've ever learned about any supplement came when I could no longer afford them.

And despite having fears of my muscles fading away, it never happened. So, exactly how do you build muscle without the use of testosterone boosting supplements? By way of proper nutrition, smart training, plenty of rest, and patience.

Is it possible to boost your testosterone without supplementation? Yes, by way of training, proper nutrition, and plenty of rest. When should you use testosterone boosting supplements? Only after you have utilized all of your natural muscle building potential. Do testosterone-boosting supplements work?

Lose Fat Without Getting Hungry, Eat Nature's Appetite Suppressants

If you can't curb your appetite while on a fat loss diet, you will never reach your goal. Even if you have the willpower to resist eating between meals, too much hunger could lead to overeating at your next meal. Getting hungry between diet meals used to be my greatest challenge, until I discovered appetite suppressants.

Thermogenic pills were my first choice, and they worked. In fact, they worked so well that I had no appetite while taking them. Unfortunately, when my appetite finally returned, I found it impossible to resist overeating. But my lack of success with thermogenic pills doesn't mean they won't work for you.

Photo courtesy of Commons.WikiMedia.org

My next attempt was the use of natural appetite suppressants (foods). I don't remember where it was that I learned about foods which also suppress the appetite, but it was most likely by way of an Internet search. Now for a short list of natural appetite suppressants.

1. Apples: Apples are packed with fiber, pectin, and water, which keeps your stomach feeling full. I find that after snacking on a delicious apple, I'm able to go an extra two hours easy before my next meal.
2. Oatmeal: Oatmeal can help increase the levels of the appetite-regulating hormone cholecystokinin. Steel cut oats are my favorite natural appetite suppressant; my first meal of every day consists of a half serving and a teaspoon of cottage cheese. It curbs my appetite for a good five hours. Steel cut oats and cottage cheese tastes like wet cardboard, but it will keep your hunger at bay.
3. Nuts: Antioxidant-rich nuts are a great source of good fats. Good fats take longer to digest, and therefore make you feel full longer.
4. Avocados: Another source of good fats and fiber. You can add avocado slices to your salad in place of dressing. Avocado can also be used in place of high calorie sandwich spreads.
5. Cruciferous Vegetables: Another one of my favorites for a number of reasons, cruciferous vegetables will keep your stomach feeling full for hours after eating them.

Another very important and natural way to suppress your appetite is to drink water with every meal. Water should be your first choice in between meals if you should start to fell hungry; it will also keep you from overeating at your next meal. More natural appetite suppressants here.

Burn 36% More Fat With This 10 Minute Cardio Routine

If you're going to do cardio, you might as well get the most out of it. I believed in cardio for years, yet the only result that I got from those 40 minute treadmill and biking sessions was the loss of muscle. I had read about losing muscle mass due to performing too much cardio, but I didn't fully understand it.

I became frustrated after continuously burning off my hard-earned muscle while trying to get lean, so I gave up on cardio. Within a few years, my body-fat percentage had reached a level that I never imagined possible; so I decided to do something about it. I set out to research the latest cardio trends, and came across HIIT training.

After absorbing as much information about HIIT training as I could, I was convinced that it was the absolute best thing when it came to cardiovascular exercise. But I had to solve one small problem before I tried it. I workout at home, and I no longer own a treadmill. How was I going to take advantage of the fat burning benefits that HIIT training provides?

Photo courtesy of Commons.Wikimedia.org

Let me cut to the chase before I bore you to death with my past experience; stairs. If you have access to a staircase, whether it be in your home, apartment building or anywhere, you will be able to do this 10 minute cardio routine.

Your staircase doesn't have to have a lot of steps either, ten is great, even eight will work. If you only have four or five steps, just kick-up your pace. If you have more than ten steps, take it easy until your body gets used to the routine, at least you'll have them when you are ready for more of a challenge.

All it takes is ten minutes a day, three days a week, and a low carb diet to get you 36% better results than 40 minutes or even an hour of regular cardio. All you need is a stop watch. Let's go.

1. Stand at the bottom of your stairs. Start your stopwatch.
2. Jog to the top of your stairs.
3. Walk down to the middle of your stairs.
4. Jog back up to the top of your stairs.
5. Walk to the bottom of your stairs.
6. Stop. Check your stop watch.

Whatever the time reads is the amount of time you have to rest. Repeat this for ten minutes. Technically, this isn't HIIT Training, it's Intensity Training. But if your regular diet and cardio routine burns 1 pound of fat per week, and you replace it with the 10 minute cardio routine above, you will lose an extra 0.36 pounds of fat.

Be sure to warm-up before you do this or any cardio routine. Because this is a high-impact exercise, it's a good idea to wear knee supports and ankle supports to help absorb the shock. My ankles became slightly sore after two days of stair Intensity Training, so I began wearing ankle supports. More on interval training.

High Estrogen Levels Can Make Fat-Loss Impossible: Eat This to Lower It

Our bodies are responsible for the production of many different hormones, and under normal circumstances will do an excellent job of maintaining the proper balance of those hormones.

Unfortunately, sometimes our estrogen levels can become too high, and cause undesirable effects. In fact, excess fat is one very common and undesirable effect that both sexes can experience from having estrogen levels that are too high.

Photo courtesy of en.wikipedia.orgRenee Rendler-Kaplan

But it doesn't stop there, excessively high levels of estrogen can make your attempt to lose that unwanted body fat very difficult to impossible. Plus, the higher your percentage of body-fat, the more estrogen your body will produce.

Fortunately, there are certain vegetables that you can eat to help lower estrogen levels if and when they are too high, they are called cruciferous vegetables. Cruciferous vegetables are very aggressive at metabolizing estrogens, which makes it easier for your body to rid itself of any excess. That said, here is a list of estrogen metabolizing cruciferous vegetables.

• Arugula
• Bok Choi
• Broccoli
• Broccoli Rabe
• Broccoli Romanesco
• Brussels Sprouts
• Cabbage
• Chinese Cabbage
• Chinese Broccoli
• Cauliflower
• Collard Greens
• Daikon Radish
• Garden Cress
• Horseradish
• Kale
• Kohlrabi
• Komatsuna
• Land Cress
• Mustard Greens
• Mizuna
• Mustard Seeds and Leaves
• Radish
• Rutabaga
• Shepherd's Purse
• Turnip Greens
• Watercress 

In order to remove excess estrogen and lose fat more efficiently, eat three or more servings of cruciferous vegetables each day, and don't skip on the cardiovascular training. Eating cruciferous vegetables while performing cardio at least three days per week will transform your body into the fat burning machine that it was designed to be. More on the effects of excess estrogen here.

And keep in mind, the key to obtaining or maintaining optimum muscle growth and fat loss is to have the proper balance of hormones, especially testosterone and estrogen. Eating this vegetable will help balance your hormones.

Warning: Avoid Training This Muscle Too Much

When I say avoid training this muscle too much, I'm not talking about over-training it; although over-training can cause problems too. I'm talking about training this particular muscle to the point of it becoming too big. Sometimes we can become so obsessed with getting bigger, that it can lead to training this particular muscle too much.

Whenever we hit the gym we train this muscle, and it grows. We love this muscle, and are of course proud of it. What happens as a result of this practice is we end-up with a lack of muscle symmetry. And this particular muscle that we put so much effort into starts to look freaky when compared to our other muscles.

I've been saying "this" particular muscle just to hold your interest, but the truth is, this muscle can be a different one for every bodybuilder. This muscle is sometimes referred to as being your "freaky" muscle. Most of us have been blessed with a freaky muscle; a muscle that seems to have no end of growth.

Photo courtesy of muscle-bodybuilder.blogspot.com

We love to showcase our freaky muscle, and it's usually what motivates us to hit the gym and push hard. But we must resist training our freaky muscle too much, for the sake of muscle symmetry. Some bodybuilders may be more blessed than others, and therefore have more than one freaky muscle.

So, how exactly should you train your freaky muscle? If you are a beginner or intermediate bodybuilder, no more than once a week, and for no more than 20 minutes per workout. Train your freaky muscle with maintenance in mind, not growth; at least not until your stubborn and average muscles are of a decent size.

Advanced bodybuilders can stop training their freaky muscle altogether. I haven't trained my legs in years, and they haven't suffered at all. My interval training routine is enough to maintain them. Whatever your freaky muscle is, it will get adequate stimulation while you train the muscles around it, or when you use it to train another muscle.

Train like this, and you will be adding another important element of bodybuilding to your routine. Every professional bodybuilder trains for symmetry, it's one of the ways in which they hide their flaws, in order to accentuate their gifts. Let's go.

Two Exercises That Will Help Increase Your Bench Press

In the realm of weight lifting, bench pressing is one of the best ways for you to showcase your strength. But for many bodybuilders, reaching the point of being able to slide underneath a 200 or more pound barbell and manhandling it is an honor that most will never attain.

When I first began lifting, my main goal was to bench heavy weights and develop huge pecs like Arnold Schwarzenegger. Then I got underneath 100 pounds and couldn't even lift it out of the holder. For years I struggled to press those 100 pounds beyond one rep; sometimes even failing to the point of having to slide from underneath it to safety.

My 100-pound bench press eventually grew to a 145-pound max (one rep) but it took 6 years, and my gains were small. I knew that I needed to get stronger in order to bench more weight so I could grow, but how? I was stuck between a weight bench and a barbell, literally. I mean, the reason I started benching in the first place was to get stronger, right?

Photo courtesy of FlickrdotcomJasonLengstorf

Then something happened, and I was no longer able to use my weight bench, I was devastated. But what I didn't realize at the time was my inability to use my weight bench was really a blessing in disguise. Left with no option, I began doing body weight exercises which consisted of dips, push-ups, etc.

I returned to my weight bench after months of doing dips and push-ups (sometimes with a 25-pound weight on my back). To my surprise, I was able to workout with 150 pounds (8-10 reps) even press 180 (5 reps) and I had a max bench press of 200 pounds (1 rep, which exceeded my body weight at the time).

So, push-ups and dips have proven to be nothing short of great for helping my bench press, and they will do the same for you. If your goal is to increase the amount of weight that you can bench press, substitute bench pressing with dips and push-ups for four weeks. After you return to your weight bench, I'll bet both your strength and lifts will have increased. more info on getting stronger by doing push-ups here

Can't Get Rid of Pectoral Fat? Stop Using These

Are you finding it difficult to shed excess pectoral fat in spite of eating a clean diet and doing frequent sessions of cardio? Bodybuilders who cycle anabolic steroids are aware of the fact that it might contribute to the development of fat over their pecs, even to the point of causing gynecomastia (breast development).

Unfortunately, those of use who choose to build muscle without the aid of anabolic steroids can and do experience problems with stubborn pectoral fat, and in some cases even develop gynecomastia. Why does this happen? Well, sometimes it's obvious as to what this excess fat is the product of, and sometimes it isn't.

Let me start with the obvious; men can develop excess fat around their pecs due to genetics, bad diets, age, and even certain bodybuilding supplements. Poor posture, while not a cause of fat pecs will make them more noticeable. So resist the urge to hunch over in an attempt to conceal them.

Most of us who experience an excess of pectoral fat are doing so because we are carrying too much body-fat. But there are other factors which can and do contribute to this problem that many of us are unaware of. One is the presence of estrogen and steroids in the meats that we eat (I wrote about this in my previous post).

Photo courtesy of PearlsInPursuitdotcom

Other factors include drinking water from plastic bottles that contain BPA, which mimics estrogen. read more about the dangers of BPA and how to avoid it here . Next on the list is antiperspirants, which contain estrogen and other ingredients that encourage fat to accumulate over our pecs and then makes it difficult for us to get rid of it.

The reason antiperspirants are so effective at delivering unwanted estrogen to our bodies (pectorals) is because we apply them to an area that is very close to them. read more about how to avoid estrogen producing antiperspirants here .

So, discontinue the use of estrogen causing products, stop consuming foods and beverages that are packaged in plastics that contain BPA, and continue to do cardio (I prefer HIT training for burning fat) and over time, your overall body-fat will decrease. That's when all of your hard work will reveal itself, including those pectoral muscles that you have worked so hard to build . Let's go.

Gain More Muscle: Eat Protein-Dense Hormone and Steroid-Free Meats

Meat is the most common source of protein for millions of bodybuilders who want to pack on as much muscle as possible. It's unfortunate that many of them will never reach their full muscle-building potential because of three things that are in the meats that they consume; antibiotics, estrogen, and steroids.

Instead of meat supplying our muscles with the extra protein needed for optimum growth, it is largely responsible for the excessive weight-gain and low testosterone that many bodybuilders (including myself) who consume them have been plagued by.

Years ago I worked for a supermarket chain that had an organic foods section, as I walked past one shift, something caught my eye; ostrich jerky. I couldn't believe it. After reading the ingredients label I was sold, and bought a stick just to give it a try.

To my surprise, ostrich meat was quite tasty. But it was the lack of marbleized fat, low carbohydrates and high protein that I was truly sold on. The meat had come from farm-raised ostriches, and was free of antibiotics, hormones, and steroids, but I didn't know that at the time.

Photo courtesy of en.wikipedia.orgFotoosVanRobin

Ostrich is considered a red meat, 1 ounce contains 6 grams of muscle-building protein, 34 calories and zero carbohydrates. This lean source of meat protein tastes great, but tends to dry out if cooked too fast. Next up is what was once my favorite alternative to chicken and turkey; bison.

Bison proved to be a great source of meat protein for me, but my gains were small because I was yet to learn how to train properly. I have been into health foods for many years, and while strolling the aisles of a Whole Foods Market, I happened to see buffalo burgers in their fresh meats case. So I bought a couple of patties.

I wish that I could say my first buffalo burgers were simply scrumptious, but that ain't so. I quickly learned how much we rely on the taste of sodium in our meats. But after I got creative with seasonings, buffalo burgers were all good.

Bison meat is very lean, and contains just 2 grams of fat in a 4 ounce serving, 24.5 grams of protein, 124 calories, and zero carbohydrates. Try these two antibiotic, hormone, and steroid-free sources of meat protein the next time you go on a bulking cycle, and I bet your results will be more lean muscle gains.  Click on this link for additional info.

Weight Loss and Fat Loss: Aren't They The Same Thing?

No, there's a difference, and it's a very big one. The difference between losing weight and losing fat is so different, that those who make the mistake of losing weight will only find themselves among the ranks of millions of "skinny fat people." These are people who by way of improper dieting, have only succeeded at becoming smaller.

While the bodies of this segment of dieters does get smaller, their body-fat percentages get bigger. The reason this happens is because their loss in weight was muscle, not fat. Losing weight is usually achieved by restricting far too many calories. Unfortunately, the majority of people who lose "weight" will eventually regain that weight, and more.

Those who are determined will most likely trust dieting again, in order to lose that weight, and the process will repeat itself. This cycle is what's commonly known as "yo-yo" dieting. Studies have suggested that yo-yo dieting may increase your risk for high blood pressure and other diseases.

Photo courtesy of flickr.comJackie Bese

On the other hand, fat loss is the process in which one sets out to spare muscle while losing fat by way of proper dieting and cardiovascular training. Fat loss is commonly called getting "ripped" or "lean." In order to achieve these states you need muscle, because healthy well-feed and strong muscles burn fat.

What is fat anyway? Fat is stored energy, and therefore must be "burned." You have to use (or lose) your excess energy (fat) stores. The reason it takes effort to lose fat is because it is not a good source of energy. That's why muscle is so necessary, because the more you have, the more fat you can burn.

So the terms weight loss and fat loss only suggests they are the same. Unfortunately, these terms are often used interchangeably. But the truth is, weight loss can be dangerous to our health, and fat loss (in moderation) is good for our health. Let's go lose some fat guys.