Sure, the bar on a Smith machine only moves in one plane, but that doesn’t mean your exercise choices have to be plain.

When fitness legend Jack LaLanne passed away at age 96 in January, one of his greatest accomplishments was missing from his obituaries. In the ’50s, LaLanne invented the sliding apparatus that, after his friend Rudy Smith modified it, became the Smith machine. And thus was born much confusion about how to best use a device that locks the bar into a straight up-and-down path.

A Smith machine’s greatest strength is safety. The ability to bail on a stalled rep by racking at a lower level allows you to go to failure on chest presses without a spotter. There are, however, five advantages that are less obvious. We highlight them and suggest a quintet of valuable but seldom-performed exercises that are ideal for a LaLanne, er, Smith machine.

KEEP YOUR BALANCE

First, the bad news: Squatting on a Smith machine fails to work stabilizing muscles the way free-weight squatting does. The good news is, because you don’t need to steady the bar while Smith-squatting, you can place your feet in front of your hips. This, in turn, focuses more on your glutes and hamstrings and less on your quads, which is neither better nor worse but is just different from your typical squat. Plant your heels 18 inches in front of the bar and you have a new exercise: glute/ham squats. Studies show using this positioning directs virtually all the tension to these rear areas.

DRAG THE BAR

Because a Smith locks you in to a strict up-and-down path, most people shy away from using it for exercises that typically travel through an arc, like curls. However, this linear rigidity is ideal for performing a valuable biceps exercise: drag curls. Keep your shoulders steady, and instead of bringing the bar out as you curl it, bring your elbows back while literally dragging the bar against you as it rises. This increases focus on the biceps’ long (outer) head, which builds the peak.

THROW THE BAR

The Smith’s safety benefit lets you focus on boosting your bench press. By setting the stops, you can do partial reps, targeting the lockouts where so many presses fail. The Smith is also ideal for executing bench presses with throws. Press the bar up with enough force that you throw it out of your hands a short distance at the top of your reps and catch it again. The Smith’s same-route-every-time motion will make it a cinch to snatch the bar on every rep of this power-generating exercise.

LOSE THE LEVER

Whether on a standing, seated or donkey machine, there is always a lever between your calves and the weight. Leave it to the Smith to cut out the middleman and work your calves with the weight directly above them. Stand on a block under the bar and hold the bar on your shoulders. Then rise up and down as far as possible. Smith machine calf raises may be the direct stimulation your lower legs were waiting for.

USE ONLY ONE ARM

A Smith bar is forever parallel to the floor, and this balancing opens up a new category of exercises: one-arm barbell lifts, including bench presses, shoulder presses, rows, shrugs and upright rows. The latter is performed by grabbing the bar with one hand positioned about four inches outside your thigh. Let your elbow travel straight out as you lift the bar to chest level. This unique exercise will target your middle deltoids, expanding shoulder width.

Please also check out my other guide on: Online Workout and Weight Benches

Online Workout

Have you thought of acquiring professional guidance from an online workout instructor? We depend on the net and internet products and services for almost all of our everyday needs. We pay out our expenses, store, study, research, weblog, and employment quest. We do some of our most essential day-to-day tasks online. Why not obtain the great online exercise trainer?

Regardless of whether you are a new to the workout life-style, a beginner, second time beginners, or leading-edge sportsman; an online workout trainer can give a lot needed construction, assistance, and even a new point of view with some extra advantages. Now, how do you select and obtain the best out of exercising with an online exercise trainer or instructor? firstly, start with an essential self-evaluation to figure out if this online method will do the job for you:

• Exactly how much would I like to expend?
• What assistance exactly will i need to have?
• Am I self-inspired?
• Can I conform together with a collection of eating plan as well as or even coaching program without the need of ‘guidance’?
• Am I capable, naturally, state my personal necessities?
• Will I react properly to beneficial suggestions?
• Am I more comfortable interacting, honestly as well as truthfully, concerning external and also mental alterations thru e-mail or even general public discussion?
• Exactly how frequently will i have to get in touch with my personal on-line instructor?

At this point, in which everyone understand exactly what everyone require out of your own internet work out fitness instructor, let’s begin searching.

Cost

The actual benefits associated with performing together with a good internet physical exercise coach, just like any fitness instructor, is actually that you simply get the actual freedom in order to pick the actual kind of help which you actually need, the actual consistency from the assistance that you simply obtain, and also the period from the cooperation. Internet coaches may generally end up being a lot easier in your wallets, because these people don’t have to be connected with a general public or even personal fitness center, one don’t have to be in one on one conference, as well as, there are absolutely no traveling expenses with regard to both sides. And also, he can easily workout on the plan which works out for him personally, as well as help to make modifications anytime he wants to.

Based in your coach’s choices, you are able to ask for, for instance: the coaching program tailor-made for your objectives and/or the food program, nutrition consulting in your present diet plan, or perhaps a specialty area plan created within the certain problem or even your body area. This particular flexibility enables you to remain inside your own price range! Simply make sure to learn their situations very carefully in terms of the original as well as on-going expenses.

Interactions

Distinct, efficient, and straightforward conversation is just as essential as price in the lack of one on one communications. A great on-line connection simply won’t do the job without having it. You and your on-line exercise instructor will be dependent on efficient conversation through telephone, Skype, e-mail, weblogs or other social network websites. At least, an instructor need to have a totally performance, current web page along with weblogs, frequently asked questions, and healthy eating plan and exercising information and facts to assure your achievements. Find your coach’s ‘online footprint’ in related message boards, blogs, and social networking websites such as twitter and Facebook.

A lot of your inquiries in relation with the trainer’s methods, technique, customer support, reactive, could be responded. You may even get a feeling of your coach’s character and sensibility. How do they connect and communicate information and facts. Personalized inclination will show if you will react to ‘the direct shooter’ or the ‘nurturer’? An on-line presence through a individual site and/or social network website, provides one information into how an on-line personal trainer teaches other people, deal with their customers and prospective customers, and their ideas. Furthermore, you are capable to see, in actual time, how reactive the trainer is.

Monitoring Your Development

The important thing to monitoring development is examining-in in reasonably consistent time intervals. It’s also important to communicate in a frequent and in a well-timed approach. Your instructor needs to have official and casual variables all around interaction. For instance, a lot of on-line exercise instructors will ask for photos or development reports from you. This will be an chance to discuss your difficulties or achievements with the program that has been given to you. Study with your instructor conditions to make sure that you will understand when to be expecting responses concerning your submissions.

Method

A person could also get a feeling of how the trainer teaches. Does the trainer apply techniques that you consider secure? Are they suggesting several hours of cardio exercise? How do they really feel about the reduction of particular meals? Are they available and trained in a wide range of strategies or do they apply the similar or identical techniques on all customers? Look for accountability resources, outside of standard e-mails that can also be applied to keep track of my development. A suitable instructor will have several methods of recording development, not just size and weight.

Remember geometry class in high school? All those theorems about angles and rhomboids and trapezoids and all that other good stuff?

Even if geometry wasn’t your best subject, you can still take advantage of the tines and angles when it comes to developing and shaping muscle. All you need is a basic, Cliffs Notes style version of body geometry.

Basics

You have more than 430 skeletal muscles to move your 206 bones. Each muscle begins on one bone and ends on another. It’s also known as the point of origin and point of Insertion. The direction in which your muscle fibers run between these two points (called pennation) determines the direction of muscle contraction.

Sometimes the point of origin can differ greatly in size from the point of insertion. That’s why doing different exercises from various angles makes a profound effect in your muscular development.

Also, certain muscles cross over multiple joints, like your biceps and triceps, while other complex muscle groups, like your back, are actually made up of a large number of individual muscles whose fibers run in different directions.

Knowing and understanding POO, POI, pennation, fibers, and such would go a long way toward optimizing your development. However, learning all that would take years of schooling.

But you don’t need that,

You see, anatomy is exact science. Training Is not. The bottom line is you need to change your strength training routine by changing the exercises and using different angles to finely sculpt your body, like an artist.

We’ll use the chest, back, and arms as examples.

The Chest

Think of a triangle lying on either side of your chest. The line down the center lathe point of origin and the point of insertion is at the top of your humerus (the bone of your upper arm).

Draw some lines from the origin to the insertion and you’ll see how the fibers run. Moving your arms over and across your chest at different angles stimulates these fibers in a different fashion.

For best chest development, stick with these exercises: db flat bench press, db incline bench press, barbell flat bench press, bb incline bench press, bar dips.

The Back

This is where muscle fibers get a little bit complicated.

Your back is made up of all kinds of smaller muscles that originate and insert in different places. So in order to develop your back the way you want it, you must perform different exercises that vary in the angle of pull. Even these small variations can promote greater effects.

For example, by altering your grip on a 1st pulldown from wide to reverse, you work not only the lats, teres major, and rhomboids (don’t worry about remembering these) that are normally stressed with the standard pulldown, but also the middle trapezius (middle of your upper back).

Point is, the bigger and more complex the muscle group, the more angles you need in your strength training attack. The more angles you use, the better developed your muscle will be.

Exercises: chin ups, pull ups, seated rows, barbell bent over rows, db one­arm rows, pulldowns (front – close, medium, and wide grip), reverse grip pulldown, close grip pulldown.

The Arms

Even though most of your muscles have larger points of ongin than insertion, the muscles in your biceps and triceps do not. But that doesn’t mean you shouldn’t work them from different angles.

These particular muscles cross over more than one joint, so they too are affected by working them at different angles.

Both muscle groups originate on your shoulder complex and insert on one of your forearm bones. When you do curls or pressdowns, you’re working these muscles as it relates to your elbow joint, but not your shoulders.

Exercises for biceps: barbell standing curl, db standing curt, preacher curl, db seated incline curl, bb reverse curl, Exercises for triceps: triceps cable pressdowns, db kickbacks, lying triceps extensions, overhead triceps extensions, rope pulldowns, dips.

I thought You could be interested in these articles: Workout Routines and Body Building Supplements

You’ll also notice a few dozen very emotional and thought provoking responses to last weeks video on Christian Boeving saying, “…you should be smarter than that…” when it comes to choosing bogus bodybuilding supplements.

I got a lot of feedback defending the “good guys” in the supplement industry and I would like to believe there are some really high quality products out there but when I see a video like this, I really lose all my trust and hope.

After watching that video, I have 3 questions for you…

1. How do you feel about supplement companies being able to make products for $1-2 and than selling them to you for $60?

2. What do you think of the supplement industry being unregulated and not needing FDA approval?

3. Why do you justify buying supplements when you know that supplement companies can easily put out low quality products?

It’s no wonder the supplement industry is a 24 BILLION dollar industry – anybody can make them and we keep buying them because we’re pathetically desperate!

Hey, I’m guilty too – I won’t lie. I’ve been in the supplement store, just like you, and have given in to my lust for instant gratification thinking, “Maybe this will help me muscle up quicker..”

Here’s some more of my own thoughts with supplements…

1. Even IF certain supplements are high in quality, I never expect them to work miracles.

2. I’ll ask myself, “What am I trying to get this supplement to do that my training, diet and lifestyle can not?”

3. I’ve lost 90% of my trust in the supplement industry.

4. I’m so skeptical that even when a new product comes out and it’s from someone I trust, I’m not even interested in “looking into it” because I’ve wasted enough time and money in the past only to be disappointed.

5. I know that my body is not getting what it says on the actual bottle and I can’t believe what the store owner says because (for the most part) they just want to sell you the product they have the biggest margins on (i.e. biggest profit).

6. I’ve never seen a friend muscle up on supplements or hear someone say, “I got big because of this supplement…” Have you? Seriously, all the guys I know who are really muscular and strong have at least one of the following commonalities…

- they either have amazing genetics.

- they have used anabolic steroids.

- they have a true love for good old fashioned training.

- they live and breath a healthy bodybuilding lifestyle.

- they have been consistent and committed to their goals since they started.

7. Lastly, you just don’t know what you’re putting in your body. You don’t – no matter what it says on the bottle -how in the world do you really know if it’s good or bad?

Do you think any company is going to admit the truth about their absorption rates and manufacturing process? Why gamble your health and money on supplements if you’re not confident in the return you’re getting for your investment?

Instead, I would encourage you to put your efforts into the 90% that DOES work.

1. A structured and progressive training program.

2. A healthy and balanced eating plan.

3. A lifestyle that provides 8 hours of sleep each night.

If you’re sick and tired of the pills and powders that promise the physique of your dreams but deliver nothing but gastrointestinal stress then get started with my muscle
building program to muscle up the natural way… By Vince Del Monte

Read more other articles about: How To Get A Six Pack and Strength Equipment

If you are using strength training as part of your fitness program you will know that one of its many benefits is the limited amount of equipment needed  to perform many of the exercises. Strength training does not require any fancy or expensive weight lifting or gym style machines. If your on a tight budget it is simple to improvise even furniture in your home to do the exercises. However, it is worthwhile to invest in at least one piece of equipment to get the most out of your exercise routine.

The following are 4 exercise equipment you can use:

Inflatable exercise ball (Swiss Ball)

This is a great invention. Its cheap, light and when deflated takes up very little space. However, the great thing about the medicine ball is the many different exercise routines you can do on it. One of the best ways to use it is to strengthen your balance. When fully inflated it provides a moving surface that you need to steady and control. Controlling these movements target you’re stabilizing muscles to make you remain still. There are different sizes of the exercise ball to suit different heights.

Powerbags

These are a great alternative to weights. They are soft without any hard edges which mean they lessen the risk of injury and they can be thrown about without the risk of causing structural damage. They also have loop handles making them easy to grip and carry.

The Medicine ball

This is a classic piece of kit that has been around for a long time. They are now a common sight to be found in most gyms and boxing clubs. They usually have suede leather exterior and are about the size of a football. You can do many exercise routines with the medicine ball to develop your strength.

Resistance Bands

These have become very popular due to their light weight, low cost and their effectiveness in developing body strength and muscle toning. The resistance bands consist of tubular bands that are attached to two handles of either side. By pulling the bands apart you create a resistance which develops your muscles. The resistance comes in different levels depending on your strength. They are very versatile because you can also attach them to secure door handles or other secure supports. This enables you to do a variety of resistance exercises that target the upper and lower body. If you’re on a budget you can make resistance bands by using the inner tubes of bicycle tyres.

Seamus Deere has been writing articles for over 2 years on subjects he cares greatly about. Why not visit his new website which provides helpful tips on finding ab chair products including tips on ab chair deluxe exercise machines.

Articles you may be interested in reading: How To Get A Six Pack and Aerobic Equipment

Cardio exercise machines are excellent for people who are unable to get outside to exercise. Using exercise machines are a great way to condition your body, but natural exercise is the most effective way to lose those extra pounds and inches quickly. These exercise machines are related to cardiovascular and aerobic workouts. The latest exercise machines are so well rounded that they can act as an entire gym in one unit. Because of all their advantages, sales of exercise machines are booming. Also, exercise machines are becoming more adaptable for residential use.

Peeling of pounds and building muscle tone through fitness training are important goals. Staying in shape makes us look and feel better, which is why health clubs and fitness centers are so popular. Many exercise scientists contend that natural training technologies such as free weights and body resistance movements like running uphill are best for achieving higher fitness levels fast. But remember natural exercise helps achieve fitness goals faster because of the extra muscle required to keep the body moving in balance.

Elliptical Exercise Machines

Elliptical exercise machines are becoming more and more popular and sophisticated in their overall design since their introduction in the 90s. The reason for their popularity is the low-impact design and total body workout these machines provide. Elliptical exercise machines provide an incredibly effective fat-burning workout without the pounding and jarring associated with treadmill running. Elliptical machines with built in, programmable computers and heart rate monitors help ensure that you are getting the most out of your cardiovascular workouts.

Elliptical Trainers are designed to provide a total body workout rather than just isolated areas as with other conventional exercise equipment like cycles and rowing machines. You stand with your feet on small, movable platforms (the foot pedals) which move up and down in an elliptical orbit as you pedal on the machine. The movement is smooth and flowing and in the same elliptical pattern that the human foot follows when we walk or run. Some people compare the workout they get on elliptical exercise machines to pedaling on a stationary bike while standing up. Home gym owners of any fitness level appreciate the low impact workouts and cardiovascular benefits of elliptical exercise machines.

Powered Treadmills

The much publicized health benefits of walking, which is a basic exercise, no doubt are contributing to the increased sales of home-use treadmills and other aerobic equipment among the 45-to 65-year old age group. Treadmills are a very popular first choice for individuals seeking to purchase home gym exercise equipment. And for good reason: they provide many of the fitness, cardiovascular, and weight loss benefits of treadmills without the ‘wear and tear’ associated with running. One obvious point that is in favor of treadmills is that it provides a better training experience for a dedicated runner/jogger than an elliptical trainer. As with elliptical trainers, treadmills work the large muscles of the body, allowing for a superior workout. As with home treadmills and home ellipticals, there are specific features that you should look for when purchasing a commercial treadmill or commercial elliptical — primarily the quality of the motor, deck, flywheel, track and control system.

If you feel exercise “machines” are your cup of carbohydrates, give this section a go. Experts agree that weight-bearing activities such as jogging and aerobics are necessary to maintain healthy bone density. To lose fat in your stomach area you need to do aerobic exercises and eat healthy. Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. These fitness machines will give you the slow, aerobic, longduration types of exercise that work best to burn fat.

Bodybuilding Supplements

Are you looking for results from your bodybuilding supplements that you would receive from steroids, without all of the harmful side effects of the drugs. The best way to reform your long, inclined or bursting muscles, to build the body of your desired shape with the help of safe supplements or the weight trimming course is advised. Many guys who workout do take muscle or bodybuilding supplements to help them wih their muscle growth. Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training.

Paul Rodgers. To lose fat in your stomach area you need to do aerobic exercises and eat healthy. These fitness machines will give you the slow, aerobic, long duration types of exercise that work best to burn fat. Find out more about Exercises Machines. Paul Rodgers specializes in marketing natural health and beauty products.

I suggest you check out my other guides on: How To Get A Six Pack and Pure Whey

Whey protein is a pure, natural, high quality protein from cow’s milk. It is a rich source of the essential amino acids that are needed by our bodies daily and are the building blocks for healthy muscles, nails, skin, and other body tissue. Whey is the by-product of making cheese and was usually thrown away as a waste product.

Whey protein is an excellent choice of protein for people of all ages. Researchers now know that whey protein provides numerous benefits in areas that include sports, weight control, immune support, bone health, and general well-being. It is naturally found in mother’s milk and also used in baby formula. Whey protein isolate is the purest form available. Whey protein is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor. In addition, whey protein is easily digestible, lactose-free and is a rich source of branched chain amino acids or BCAAs.

It also contains the highest known levels of BCAAs in any natural food source and these are of particular benefit to athletes and anyone who exercises hard. Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption rate (digestion) in comparison to all other foods.

Whey protein is really a relatively safe health supplement however a maximum of 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well recorded in many scientific studies and there is obvious proof that taken regularly, in conjunction with regular exercise, it will result in significant muscle gain. Quite a few specialists concur that whey protein is a great element for massively building body muscle.

It is best taken in powder form combined in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Determined muscle builders often consume as much as 150 grams each day but as a guideline, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. However keep in mind, when building body muscle you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.

Whey protein is extremely favored by bodybuilders since it provides the required building blocks to produce the amino acids that the entire body uses to build lean muscle tissue. Numerous studies have proven that whey protein consists of the perfect combination of amino acids, in just the right concentration with regard to optimal performance in the body. Additionally it is thought that pure whey protein has a function as an anti-oxidant and immune system builder.

Whey protein is generated during the process which sees milk turned into cheese. It is actually also found naturally within dairy products, eggs, soy and vegetable proteins but none of these even comes close in quality to whey protein powder. It also scores tremendously in providing the branched chain amino acids (BCAA’s) which are essential for building body muscle.

Many bodybuilders would concur that supplementing with whey protein is an important component in achieving significant muscle gains. This article will examine the facts relating to whey protein as a health supplement and help you choose whether you need to follow this specific strategy.

I wrote guides you may be interested in reading: How To Get A Six Pack and Fitness Weight Training

Planks

Planks are the most recognized static exercise for the torso. They should be held for time and can be overloaded with external resistance that is added to the lifter around their mid to upper back. The lifter should create a hard contraction in their abdominals, glutes and hamstrings to remain rigid.

Weighted Planks

These exercises demonstrate planks with external loading to increase the intensity as you get stronger.

Mountain Climber Planks

The lifter will perform an alternating mountain climber movement, while holding a plank. This is a great transitional exercise because it creates a static contraction in the abdominals while engaging movement of the lower body.

Planks on Trampoline

Planks done on a trampoline are an effective way to really activate the abdominals. As the lifter holds the plank position agitation from a partner can be added or the lifter can move into a one arm position. This is an excellent way to start progressing from a conventional plank to more advanced torso training movements. It also improves shoulder stability at the same time.

Side Planks

Side planks should be done with no sagging of the hips, torso or shoulders. The movement should be held for time. Distractions like having the lifter respond to verbal questions or bouncing a tennis ball will increase the difficulty because a coordination between breathing and bracing must be established.

Bench Side Bends

Dynamic side bends can be done on a bench and will target the obliques and quadratus lumborum through a range of motion (ROM). Stability is added to the bracing shoulder with the opposite hand across the chest if there are shoulder issues.

Reverse Crunches

Reverse crunches target the rectus abdominis and posterior fibers of the external obliques. This aids in returning our pelvic alignment back to neutral without the subsequent hip flexor shortening and reinforcement of poor posture (and rib cage depression) typically associated with conventional crunches.

Reverse Crunches with Med Ball

By adding a medicine ball to the movement, it allows us to add some more tension (we don’t need a lot) and engage the hip adductors more.

Side Crunches

Side crunches are done to target the internal and external obliques. I like this exercise because if you do it right, it incorporates the lats isometrically and begins the “reconnection” of the upper and lower musculature, working together.

Bicycle Crunches

Again, bicycle crunches engage the lower body with an abdominal movement. The movement is coordinated transversely (ie. Left shoulder to right knee and vice versa), which is anatomically how the (internal and external obliques) abdominals are orientated.

Sprinter Sit-ups

This movement is similar to the bicycle crunches but done with an arm swing. The head should remain neutral during the movement and the arm and leg swing should be done powerfully.

Medicine Ball Straight Leg Sit-ups

While holding a medicine ball overhead, the lifter will sit-up to a point where there is maximum tension (not all the way up). After reaching this point, slowly lower back down and repeat. The goal is to keep tension on the abdominals throughout the entire movement.

Standing Cable Crunches

The lifter will face away from a cable stack with the rope attachment connected. From their, they will brace and crunch downward. Slowly extend back to the starting position. The weight can be varied according to your strength levels.

Standing Band Crunches

Same movement as with the cable stack, but now an elastic band is used. The band is anchored above the lifter’s head (in the pictures below, the band is tied around a pull-up bar). I like this variation because the tension increases, as leverage improves.

Landmines

Landmines are done by putting an Olympic bar in the corner and loading the end with weight. The lifter will move from side to side while isometrically bracing their abdominals. The lifter should turn and always face the weight during the movement. http://www.AcceleratedMuscularDevelopment.com

So here is opportunity to get your free guidelines on Workout Exercise and in addition to that, get essential information on Muscle Building Supplements.

Nothing is more confusing in the world of bodybuilding than the all-too controversial topic of muscle-building supplementation. Just flip open any muscle magazine and you will be instantly flooded with endless advertisements for all kinds of pills, powders and liquids that promise dramatic gains in minimal time.

Health & fitness supplements are a multi-billion dollar industry, and their carefully planned out marketing campaigns have been sucking in good, honest people just like you for years.

Before I go any further, I want you to truly understand one important fact…

There are no shortcuts to any place worth going!

If your goal is to achieve a strong, muscular body, I guarantee that you will not get there by pounding back bodybuilding pills and powders. If supplements actually followed up on the promises that they made, everyone would be huge and muscular.

You might be thinking by now that I am completely against the use of supplements.

This is definitely not the case!

All I want you to realize is that supplements are just that: supplements. They are there to supplement your diet and fill in those missing gaps that whole food simply cannot provide.

If you’re training hard and eating properly, supplements can definitely help you reach your goals faster than you would without them. However, supplements are not there to replace anything. They are simply there to give your program an extra boost.

The important thing is for you to learn which supplements are worth your money and which ones are not. But with the endless number of products out there and all of those greedy marketers trying to get their hands on your money, how can you possibly know who to listen to?

Luckily for you, that’s what I’m here for!

Here are a few supplements that make the cut on my “approved” list..

Multivitamins

While it may be true that natural foods contain all of the vitamins and minerals necessary for an average person to stay fit and healthy, those who train intensely with weights have much higher nutritional requirements.

Intense workout sessions place heavy demands on the body, and therefore greater amounts of vitamins and minerals are necessary to allow for optimal performance and recovery.

Taking a high-potency multivitamin everyday is a great way to make sure that you’re receiving all of the vitamins you need. Vitamins perform literally thousands of functions within your body that are not only important to overall health but are critical in the muscle-growth process.

Protein Supplements

If you’re looking to add a considerable amount of muscle to your frame, you will need to eat roughly 1-2 grams of protein per pound of bodyweight every day, which should be spaced out over 5-7 meals. This is extremely difficult to do using strictly whole-foods, and this is where protein supplements come in handy.

Whey shakes, meal replacements and protein bars will allow you to easily boost your protein intake and consume a quick meal without endless preparation and cooking.

Creatine

Creatine is found naturally in fish and red meat, but in order to obtain a significant amount you’d have to eat a lot of these foods. Creatine is the most researched sports supplement available and has been shown time and time again to be both safe and highly effective.

Creatine will aid you in building muscle by hydrating your muscle cells, increasing your short-term energy stores, buffering the effects of lactic acid and by improving your recovery.

For the best results, use 5 grams daily.

Essential Fatty Acids

Otherwise known as the “good fats”, essential fatty acids are highly beneficial to the muscle growth process. Among their many positive effects on overall health, EFA’s can help to speed up your results by increasing testosterone levels, improving your metabolism and volumizing your muscle cells. Flax seed oil and extra virgin olive oil are great sources of EFA’s.

These are just a few of the basic, proven supplements that will help to enhance your gains. Just remember, supplements will NOT do the work for you! They are just one small piece of a much larger puzzle.

It’s also very important to remember that there are far more worthless supplements out there than there are legit ones. Every month a new company comes out with some new “revolutionary breakthrough” that promises huge gains. You must be aware of this and not allow yourself to get sucked into the never-ending mass of marketing B.S.

Here are a few supplements that are marketed heavily but that you should definitely avoid…

Citrulline – Considered “the next big thing in bodybuilding”, citrulline supposedly works by increasing the body’s levels of nitric oxide, which translates into greater power output and muscle growth. Sounds great, except for the fact that there isn’t a single study out there that supports its benefits.

Ecdysterone – Ecdysterone is what is known as a “plant sterol”: a compound found in plants that is structurally similar to anabolic human steroids such as testosterone. After various tests and studies, most scientists concluded that ecdysterone simply did not have any anabolic effect on humans whatsoever.

N02 – Although still a very popular muscle building and strength gaining aid that continues to fly off the shelves, anyone who pays attention to the latest research knows that N02 has basically been “debunked” at this point.

Not only is there no clear-cut evidence that arginine (the active ingredient in N02 supplements) raises nitric oxide levels in the body (the claimed benefit of these products)… but there is also no evidence that increased nitric oxide levels even have any positive effect on muscle growth or strength increases in the first place.

Make sure to choose your supplements carefully. Here are a few other products that I would generally suggest steering clear of…

• tyrosine
• chromium picolinate
• taurine
• methoxy
• myostatin blockers
• carnitine

By Sean Nalewanyj

Check out my other guides on: Workout Exercise and Body Fitness

Fitness Workout

The human body is considered fit if its mental and physical health are good, it strictly follows proper habits, diets, and exercises, and can handle and deal with everyday stresses.

You should nurture your body with proper nutrition to function well and stay healthy. Important minerals, vitamins, and foods must be provided to achieve overall fitness. Keep in mind that good spiritual, mental, and physical health is the real meaning of fitness.

Body fitness occurs if all the processes of the body associated with mental and physical state are functioning at its peak levels. However, this is not only a one day task. It does not necessarily mean going to a gym or simply taking a walk in a park.

There are several factors that must be considered when talking about body fitness. Daily necessities as well as body conditioning are needed.

Physical exercises absolutely help the body to become strong. All parts of your body need to function as a whole. Therefore, the absence of one factor can fail your entire fitness needs. Take for instance; you only focus on maintaining your weight and meeting cardiovascular needs. You forgot that your body is not only composed of your heart. All your other organs should also be functioning well. Body fitness is not only achieving a beautiful figure but replenishing what was depleted from the body due to daily activities. Physical exercises should benefit your entire body.

Available resources must be used wisely. Educating one’s self about bodily needs for maintaining a fit body is also important. If you have an unhealthy body, you need to dig deeply for its causes. In fact, becoming fit again is not easy as you could observe that what makes your body unfit is several years of body abuse from bad habits, poor nutrition, and lack of physical exercises.

You should also know the difference between wellness and fitness since some have misconception about it. Being well and being fit is entirely different and have exclusive conditions, but both are essential in maintaining vitality and health. A fitness counselor or licensed fitness instructor at a fitness club or local gym can test your fitness levels, while wellness is determined by optimum functioning of your immune systems.

The body maintains its balance if both fitness and wellness are in its maximum levels. Generally, nutritional intake affects the ability of the mind, body, and staying well. If this is combined with healthy eating, clean living, and regular exercise, then it will result to total wellness and fitness.

Giving proper attention on the physical needs of every body parts can also result to total body fitness. Never forget that these parts are working in unison with one another. In order for the limbs to function at its peak levels, two hands, two eyes, two feet, and other parts are important.

Your physical body works better compared to any invented machine. It’s more powerful and complex, thus it can take more abuse yet continuously operate without meeting its everyday requirements for a few days.  But if you put first body fitness in your life, then your body can do its work tremendously well.

Please also check out my other guides on: Workout Exercise and True Mass