3 Unusual Ways to Lower Blood Pressure

3 Unusual Ways to Lower Blood Pressure

Blood pressure is a measure of the pressure of the blood flowing through your arteries, and is usually written as two numbers. The top number, known as the systolic pressure, is the pressure exerted on your arteries during your heartbeat; the bottom number, also called the diastolic pressure measures the pressure experienced by your arteries ‘at rest’ or between heartbeats.

High blood pressure, or hypertension, can cause many health problems if left uncontrolled. Arteries can harden and become narrower, disrupting blood flow to major organs; this can lead to pain, disability, and even death. Some of the potential problems caused by high blood pressure are: heart attacks and strokes, kidney failure, dementia, vision loss, obstructive sleep apnea and trouble sleeping, bone loss, and sexual dysfunction. Your doctor has good reason to pester you about keeping your blood pressure in a healthy range.

Some of the common and most well-known measures to correct high blood pressure are by reducing salt intake, limiting alcohol consumption, losing weight, and taking medications. These can seem annoying or daunting, which helps to explain poor patient compliance.

While it’s important to maintain a healthy lifestyle in general—and not just for the sake of your blood pressure—there are some options for controlling blood pressure which are often overlooked, and frankly, a lot more fun than thinking about how much salt you’re eating. Here are three examples to get you started:

#1: Go Sunbathing

Vitamin D deficiency is very common, and several studies have linked it to high blood pressure. Taking a supplement is quick and easy—and is helpful in case of a severe deficiency—but it can’t match sunlight for cardiovascular health. UV energy in sunlight triggers Vitamin D production in your skin, and is the main source of this vitamin for most people. But that’s not all.

Your body stores a compound called nitrate in your skin; when your skin is exposed to UV light, nitrate is converted to another chemical, called nitric oxide, which helps expand your blood vessels. This dilation effect lowers blood pressure even before your body has a chance to start making Vitamin D.

About twenty minutes of sunlight daily is a good dose, and it can be obtained while relaxing, or combined with a walk or other outdoor activity for even more power. For the UV rays to do their job, sunlight will need to shine on exposed skin. As always, you should be mindful of your skin, and keep it protected with sunblock while spending time outdoors.

#2: Make Time for Your Furry Friends

Physical contact—such as hugging and petting a dog or a cat—causes beneficial hormonal changes such as lowering levels of the stress hormone cortisol and increasing the amount of oxytocin produced in the body. Spending just 3 minutes petting your dog can lower both your heart rate and blood pressure for an hour afterward. Spending time with a pet has been shown to be even better for stress relief and blood pressure reduction than human contact and conversation. This may be because pets offer a level of loyalty and unconditional love that even the most devoted spouse would be hard-pressed to match: whatever happens, you won’t hear your dog criticizing you for leaving your dirty socks out or failing to listen as it talks all about its day.

If you’re allergic or live in a place that doesn’t allow pets, don’t worry; you can get the same blood pressure-lowering effect by visiting a zoo and looking at the animals. One study found a significant effect, with blood pressure dropping by 6-8 percent.

No time for the zoo? There’s hope for you yet. Benefits have been measured from looking at animals in virtually any way you can manage—the birds flying outside your window and even pictures of cats on the Internet are good for your health. The benefits are not only for blood pressure but also for many health issues.

#3: Learn an Instrument

A study in the Netherlands revealed that musicians have lower blood pressure than non-musicians due to the activation of somatosensory nerves (used to measure sensations, such as warmth or pressure, which are not confined to a single sensory organ).

As with animals, though, music is good in pretty much any way you can get it. If you don’t have the time, money, or talent to plan an instrument yourself, listening to a song—especially if it’s classical music—is a good substitute. Slow music is better for this purpose in general; studies noted that music played at fast tempos raises blood pressure, though for some reason the effect is less marked in musicians compared with non-musicians. For best effect, you can also pause the music from time to time, as this decreased the heart rate and blood pressure to levels even lower than at the beginning.

You may have noticed that the methods for reducing blood pressure discussed above have something in common: they make you feel good. Hormonal and neurological explanations have been found for the specific cases, but the implication is that anything which reduces stress is going to be good for you. So bask in the sunshine, listen to the music of birds or of your own making, enjoy the silky feel of your dog’s fur. Don’t feel that you need to limit yourself to the tactics in this article, either: experiment and find the things that help you relax and give you a sense of well-being. Savor a cup of hot tea or a piece of dark chocolate. Enjoy your life.

If you’d like another great read on health, I suggest checking out Daniel’s Diabetic Miracle article I’ve written for you. It relates to how modern food can be causing this disease and some simple tips to follow to ensure you fight diabetes from plaguing you.

About the AuthorAnthony Alayon

Anthony Alayon is a best selling fitness author who is a regular contributor to Natural Muscle Magazine. His work has been feature in Bodybuilding.about.com (New York Times Co.), Bliss Magazine, Bodybuilding.com, Labrada,com and many more. He studied accounting at the University of South Florida.

To learn more about him, check out his web site at www.HealthReporterDaily.com

You can follow Anthony via:

Facebook: https://www.facebook.com/healthreporterdaily/
Google Plus: https://plus.google.com/u/0/113655964608523248061
Twitter: https://twitter.com/HealthReporterD
Instagram: https://www.instagram.com/healthreporterdaily/

References:

  1. Allen, Karen, Barbara E. Shykoff, and Joseph L. Izzo Jr. (2001) Pet Ownership, but Not ACE Inhibitor Therapy, Blunts Home Blood Pressure Responses to Mental Stress. Hypertension. 2001; 38: 815-820
  2. https://www.cdc.gov/bloodpressure/
  3. https://www.vitamindcouncil.org/health-conditions/hypertension/

How Doing Yoga Can Help Burn Fat

How Doing Yoga Can Help Burn Fat

Alright I know what you’re thinking, but hear me out. Yoga is all the rage these days…ironically enough, since the most frequently cited benefit is a tranquil, stress-free mind.

The range of near-miraculous health benefits touted by those who enjoy this hobby runs the gamut from stress relief and better sleep to increased flexibility and enhanced sexual performance.

It’s attractive because it requires very little in the way of special equipment or space.

The busy modern person has a lot of responsibilities—school, long hours at work, caring for a family—which brings up an important question: if your goal is to burn fat, would signing up for a yoga class be a good use of your limited time at the gym? The answer: perhaps more than you’d think.

Different Styles of Yoga are not Created Equal when it Comes to Burning Fat

There are several types of yoga, and while all are good for you, some are better than others for burning calories and fat.

A 150-pound person will burn a little less than 200 calories during an hour practicing hatha yoga, which is one of the more ‘gentle’ styles; a hatha yoga class is a great place to get some stretching done, as well as training basic postures and breathing techniques. However, the caloric expenditure is equivalent to spending an hour walking at a leisurely (2 mph) pace.

At the other end of the spectrum, vinyasa yoga is a much more athletic style, featuring fast transitions between poses in a style more like martial-arts kata. You’re sure to work up a sweat, burning 600 calories in an hour (again assuming a 150-pound person), which is equivalent to using the same amount of time running at a moderate (5 mph) pace. Any class with the word ‘power’ in the title is likely to be using the vinyasa style, and will be a good choice for burning off calories.

Bikram, or ‘hot yoga’ is performed with the temperature in the room cranked up as high as 105 degrees. The heat allows your muscles to be more supple sooner, and boosts the heart rate into the aerobic range faster, but the puddles of sweat you’ll be mopping off yourself and your mat can be misleading; this is probably not your best bet for burning fat. You won’t be able to exercise as vigorously, or for as long, in very high temperatures as you could in a more moderate environment.

An Exercise that Keeps on Giving

The fat-burning power of yoga extends beyond the energy expended during the class period, however. Postures make use of your own body weight to build muscle, and the increased muscle mass will increase the amount of fat you burn even at rest.

Many of the poses specifically target your core for a balanced workout involving the muscles you’ll need in your everyday life; in addition, better tone in your core muscles will give you a flat stomach and decrease fat deposition in the belly.

Yoga increases the amount of fat you burn in other, more subtle ways as well. Studies have documented a decrease in BMI in subjects who practiced yoga, in comparison with their counterparts who engaged in cardiovascular exercises such as aerobics.

Part of this is thought to be due to the hormonal changes which occur with stress relief and more sleep—cortisol (a hormone associated with stress and which can inhibit the breakdown of fat in some circumstances) and insulin (a hormone which influences blood sugar and fat deposition) are decreased. Cortisol levels have been linked to the amount of Neuropeptide Y, which increases the body’s number of fat cells, as well as the amount of energy stored as fat, so decreasing your stress hormones will do a lot more than just make you feel better.

Not Just for the Ladies

The first popularizers of yoga in the United States tended to be women, and despite the majority of practitioners in the practice’s native India being men, it has had the (erroneous) reputation in this country of being an activity largely for housewives. (For our female readers who want an amazing introduction to Yoga, Check out Yoga Burn, by Zoe Bray-Cotton. It’s a great course for men as well, but definitely geared towards the ladies.)

Women undoubtedly gain some important benefits from a regular yoga practice: in addition to better flexibility and weight control as discussed above, women who practice yoga on a regular basis report greater acceptance and connection to their bodies. Specific sequences have also been developed which help to ease the symptoms of PMS and menopause, and the yoga studio provides a strong sense of community.

Men obviously also appreciate the centering and fat-burning aspects of a yoga practice, but an area where this activity really stands out is the improved flexibility. After the teenage years, many men lose flexibility more quickly than women do, and this is compounded by bulking up and performing repetitive movements (e.g. bicep curls) over time.

Tight muscles contribute to back pain and increase your chances of suffering a sports-related injury which will leave you on the sidelines, so it’s easy to see how becoming more flexible will help you to be consistent with your other fat-burning activities.

Overall, if you’re just looking to burn as many calories as possible in the next hour, you’re probably better off cranking up the speed on a treadmill or going to a spin class. If you’re willing to take a bit more of a long-term approach, working yoga into your fitness regimen will enhance your other efforts to burn fat, making it very much worthwhile.

About the AuthorAnthony Alayon

Anthony Alayon is a best selling fitness author who is a regular contributor to Natural Muscle Magazine. His work has been feature in Bodybuilding.about.com (New York Times Co.), Bliss Magazine, Bodybuilding.com, Labrada,com and many more. He studied accounting at the University of South Florida.

To learn more about him, check out his web site at www.HealthReporterDaily.com

You can follow Anthony via:

Facebook: https://www.facebook.com/healthreporterdaily/
Google Plus: https://plus.google.com/u/0/113655964608523248061
Twitter: https://twitter.com/HealthReporterD
Instagram: https://www.instagram.com/healthreporterdaily/

References:

  1. Shinde N, Shinde KJ, Khatri SM, Hande D (2013) A Comparative Study of Yoga and Aerobic Exercises in Obesity and its Effect on Pulmonary Function. J Diabetes Metab 4:257. doi:10.4172/2155-6156.1000257
  2. Arlet V. Nedeltcheva, MD; Jennifer M. Kilkus, MS; Jacqueline Imperial, RN; Dale A. Schoeller, PhD; and Plamen D. Penev, MD, PhD (2010) Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
  3. Health Status’ Calorie Calculator: https://www.healthstatus.com/calculate/cbc
  4. 4. http://www.yogajournal.com/category/yoga-101/types-of-yoga/

7 Ways to Burn Fat Naturally & Build a Lean Body

7 Ways to Burn Fat Naturally & Build a Lean Body

Everyone wants a toned, lean body. For the most part, we also have an idea of what we could do to get such a fabulous physique: regular, strenuous exercise burns off fat just fine. The problem is that not everyone has the time or—let’s face it—interest to commit to spending hours at the gym on a regular basis. Luckily, there are a few tricks which will aid you in burning fat, and which will fit in your daily life; the effect of each is pretty small compared to a crazy workout, but they add up.

#1: Up Your Downtime

It seems counter intuitive that time spend just lying there could help with burning fat, but making sure you get enough sleep can have a big impact. First and most obviously, being well-rested will make you feel more energetic, which in turn will increase the amount of moving around you’re able and willing to do. You’ll be more likely to make it to the gym for that workout you planned.

Changes in your body chemistry account for a large proportion of sleep’s benefits. With regard to building a lean body, the chemicals of interest are the hormones cortisol, insulin, and ghrelin. Cortisol is a stress hormone which can inhibit the breakdown of fats; there’s also a connection between the level of cortisol and the amount of Neuropeptide Y, which governs how much fat is deposited on your body and increases the number of fat cells. Insulin is a hormone which influences your blood sugar as well as how much fat your body stores, and ghrelin—the ‘hunger hormone’—affects your metabolism in addition to acting as an appetite stimulant. The levels of all three of these hormones are decreased when you get enough sleep.

#2: Buy Organic

Organochlorines are a group of chemicals used in pesticides, the most famous example of which is DDT. While their use has largely stopped in the United States, they are still common in developing countries, so you’ll want to watch the country your produce was grown in; even fruits and vegetables grown in the U.S. aren’t off the hook, as these compounds last a very long time in the environment…and in our bodies.

Just one of the problems with organochlorines is that they are stored in fat cells, and can interfere with your fat metabolism.

Some of the foods to avoid are listed yearly in the EWG’s “Dirty Dozen”—watch out for them, or save yourself some trouble and simply buy organic produce instead.

#3: Drink Green Tea

A hot mug of matcha green tea is delicious and energizing. Even better, it contains a group of antioxidants called catechins, which increase norepinephrine levels and are known to boost metabolism. A study published in the American Journal of Clinical Nutrition showed that a daily dose of green tea significantly decreased body weight, BMI, waist circumference, and the amount of subcutaneous fat.

#4: Plenty of Iron, Inside and Out

Muscle burns more fat than flab does, even when you’re not doing anything; strength training will help you to get the lean shape you want, and help you keep it after that. No need to worry about getting bored with a single routine, either—you can build your muscles with exercise machines and free weights, or through exercises such as yoga and Pilates, which use the weight of your own body to provide resistance.

In addition to ‘pumping iron,’ you’ll want to eat it. Your body needs oxygen to make energy, and for that it needs iron—specifically, it needs the hemoglobin to carry oxygen from your lungs throughout the rest of your body, and you can’t have hemoglobin without iron. Anemia can rob you of the energy to complete a workout, sap your general health, and harm your metabolism, making all of your fat-burning efforts less effective.

#5: Eat More Dairy

Calcium in your fat cells regulates how much you store and how much you break down. Dietary calcium has been found to preserve cells’ thermogenesis even during calorie restriction, all while helping to build strong bones.

#6: Divide and Conquer

The effectiveness of steady-state cardio workouts in burning fat has been seriously overstated in the past. Studies have since shown that interval training—short bursts of vigorous activity alternating with more relaxed exercise or rest—is much more effective.

Dividing a 20-minute workout into two 10-minute mini-workouts will also increase the effectiveness, and makes it easier to get it all in. It’s much easier to find ten minutes now and then than it is to try to set aside a half-hour or an hour all at once.

#7: Eat Like a…Cat?

Okay, so maybe mouse brains don’t sound all that good, and that’s perfectly fine; you’ll still benefit from eating smaller meals more often. Large meals mean large swings in blood sugar and a bigger variation in energy levels throughout the day. When the blood-sugar dip arrives after eating a meal, you’ll feel hungry and specifically crave sweet or fatty foods.

Making sure to include protein will help to stabilize your blood sugar even more, and will give your body what it needs to build muscle.

Bonus Tip: Drink Clean Water

It’s such a challenge to drink clean water daily. Sure you’ve heard that it’s good to drink 8 cups a day or .67 of your bodyweight in ounces daily. However, most of the water we drink is loaded with chemicals and contaminants. That’s why I feel it is super important to purify the water you drink as much as you can. A great way to do this is using turapur pitchers. It’s fast and easy to do.

So there you have it.

Sure, go to the gym when you can; more exercise is always good. If you want to get–and keep–a lean, toned body, be sure to incorporate as many of these other tips as possible into your life. Once you’ve formed them into habits, it will be easy to keep them up long-term, and will increase your overall well-being.

About the AuthorAnthony Alayon

Anthony Alayon is a best selling fitness author who is a regular contributor to Natural Muscle Magazine. His work has been feature in Bodybuilding.about.com (New York Times Co.), Bliss Magazine, Bodybuilding.com, Labrada,com and many more. He studied accounting at the University of South Florida.

To learn more about him, check out his web site at www.HealthReporterDaily.com

You can follow Anthony via:

Facebook: https://www.facebook.com/healthreporterdaily/
Google Plus: https://plus.google.com/u/0/113655964608523248061
Twitter: https://twitter.com/HealthReporterD
Instagram: https://www.instagram.com/healthreporterdaily/

References

1. https://www.ewg.org/foodnews/summary.php
2. Nagao T1, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I. (2005) Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.Am J Clin Nutr. 2005 Jan;81(1):122-9
3. http://www.precisionnutrition.com/sub-clinical-anemia
4. Shapses, Sue A, Stanley Heshka, and Steven B. Heymsfield. (2014) Effect of Calcium Supplementation on Weight and Fat Loss in Women
J Clin Endocrinol Metab. 2004 Feb; 89(2): 632–637.

How Guys Can Make A Successful Fitness Comeback!

comeback-male-2

There are many things that life can throw our way which may derail you from your fitness program: sickness, an injury, a life changing situation, a post contest rebound that de-motivated you, and many others. The good news is that no matter what circumstance got you away from your fitness program, you can always use your strong will to come back to it.

With that said, there are 3 mistakes that you need to avoid to make a successful comeback:

1) Don’t punish yourself for your current condition:

It is easy to feel bad and beat yourself over and over again for regressing and going back to a “Before Picture” condition. Yet, this is not productive. The best thing to do at this point is ACCEPT the fact that you are in whatever shape you are in and KNOW that with the plan you will implement the “After Picture” condition will be just around the corner.

 

2) Don’t embark into an overly ambitious program:

The worst thing you can do at this point is try to get back to the same program that you were doing before and use the same amount of weight that you used to lift. This is a rapid way to get excessively sore, and possibly injured as the joints need time to ease back into training. At the same time, you are opening yourself up to getting extremely frustrated as chances are that you cannot lift the same amount of weight that you used to do before. Remember, that at this point, the key is to not overwhelm your body with a complicated program that will send your cortisol hormone levels through the roof. Your comeback program should be one that focuses on getting you back into the swing of things, retraining your nervous system on how to activate its muscle fibers with each movement and getting your joints back into fighting condition.

3) Don’t embark into a fad diet:

Many girls who (and guys do this too) who get back after a layoff embark into a fad diet to speed-up the process. This is a sure way to fail as fad diets, like zero carb diets, cripple your thyroid levels and increase your cortisol levels. The end result is a lowered metabolic rate which means that it will be much easier for you to gain fat at a lower caloric range! And once your thyroid production is compromised it will take time to bring it back up to optimal levels.

 

How To Make a Successful Comeback

Now that we know what the 3 biggest mistakes to making a successful comeback are, here are my training and diet suggestions to making a successful comeback (please download the FREE 21 Day Program below):

21-day-program

Download Your 21-Day Bodybuilding Program for FREE << Click to Download (You also get our FREE Top Supplements That Actually Work Guide)

Successful Comeback Diet Guidelines:

Thus, ease back into a program where you are consuming a diet composed of 40% of its calories from protein, 40% from mainly complex carbs and 20% from good fats. This can be easily achieved by taking your approximate fat free mass (lean body mass = total bodyweight in pounds – approximate fat weight in pounds) and multiplying that number by 1. That gives you the total amount of carbs (in grams) that you need to consume per day. That also gives you the total amount of daily protein (in grams that you need). To calculate your good fats, simply multiply your lean body mass by 0.33.

So assuming a lean body mass of 150 lbs you are looking at 150 grams of carbs, 150 g of protein and 50 grams of good fats per day. That will give you the grams of fat that you need to consume each day. If you follow these simple formulas you will follow the perfect 40/40/20 diet plan suited to your body.

SAMPLE DIET for MEN:

• Meal 1: 1 cup of oatmeal with 1 packet of Meal Replacement Powder
• Meal 2: 3 rice cakes / Faye greek yogurt (1 cup) / 1 cup strawberries.
• Meal 3: 6 ounces (180 grams) of chicken measured cooked, 1 cup of rice (brown or white), 1/3 cup avocado, any combination of vegetables such as green beans, broccoli, onions, peppers, lettuce and tomatoes.
• Meal 4 (post workout meal): 1 packet of Meal Replacement Powder / 1 scoop of Power Carb:
• Meal 5: Wild Atlantic Salmon (130 grams), 300 grams of potatoes, any veggies (as above)

Optional Meal Before Bed: 1 cup of Greek Yogurt around 30 min before bed with 1 tablespoon of almond butter.

SAMPLE DIET for WOMEN:

• Meal 1: 3/4 cup of oatmeal with 1 packet of Meal Replacement Powder
• Meal 2: 3 rice cakes / Faye Greek yogurt (1 cup) / 1 cup strawberries.
• Meal 3: 4 ounces (120 grams) of chicken measured cooked, 1/2 cup of rice (brown or white), 1/4 cup avocado, any combination of vegetables such as green beans, broccoli, onions, peppers, lettuce and tomatoes.
• Meal 4 (post workout meal): 1 packet of Meal Replacement Powder / 1 scoop of Power Carb
• Meal 5: Wild Atlantic Salmon (85 grams), 150 grams of potatoes, any veggies (as above)
• Optional Meal Before Bed: 1 cup of Greek Yogurt around 30 min before bed with 1/2 tablespoon of almond butter

 

Additional Comeback Supplements:

One of the biggest complaints people have when they get back into a fitness program is muscle soreness and even joint soreness. However, there are some great natural supplements that can greatly help with your recovery making the process much more efficient while reducing soreness significantly. (Note: It is not essential to take these supplements in order to achieve success from this program. The key to success is the training and the diet. However, if you can add any of these supplements you will see a marked improvement in your recovery capacity and soreness levels.)

Download Your Top Supplements Guide for FREE << Click to Download

 

Additional Tips For Making a Permanent Comeback:

Be sure to track your progress properly.

Do not rely solely on the scale as the scale does not tell you how much muscle you have gained and how much fat you have lost. And remember, muscle weighs more than fat so if you gain 2 pounds of muscle and lose 2 pounds of fat in the same week, the scale will not move. However, your measurements should show an incredible amount of difference! Note: For more information on this subject, check out Cecile’s article on“Why The Scale Can Be Your Biggest Enemy.” Also, be sure to check out Hugo Rivera’s article on “Tracking Your Progress.

Be sure to lose no more than 2 pounds of fat per week.

Any more fat loss than that can compromise your ability to gain muscle. If you see that you are losing too fast and losing strength at the gym, increase your carbs and protein by 15 grams per day and the good fats by 3 grams. Remember that the goal here is to make a successful and permanent comeback. In order to do that, slow and steady wins the race. You need to convince your body that it is OK to burn off the extra fat while gaining new muscle. To do that, you must prevent the body from entering into emergency mode as when that happens, cortisol levels rise and the body begins to try and retain body fat while burning muscle. Therefore, be sure to not overt-rain and to follow the diet as I advised above.

 

Conclusion

So there you have it: all my tips on how to make a successful comeback. Just remember that like Rocky said “It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done!” So let’s access that inner strength ladies and make this transformation happen!

21-day-program

Download Your 21-Day Bodybuilding Program for FREE << Click to Download (You also get our FREE Top Supplements That Actually Work Guide)


About the Authors
CecileB

Cecile Bayeul is a Registered Nurse, International fitness model/author and natural female bodybuilding champion who beat anorexia by embarking into a fitness program. She believes that by embarking into a fitness program you can not only achieve any body that you want but you can take control of your life and take it anywhere you want! You can follow Cecile via her fan page: www.facebook.com/cecilebayeul, her twitter: www.twitter.com/cecilebayeul, her YouTube Channel: www.youtube.com/cecilebayeul or her personal site:

www.CecileBayeul.com

 

 

 


hugoHugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation. You can follow Hugo via:

YouTube channel: www.youtube.com/hugoriverafitness
Facebook: www.facebook.com/hugorivera.net
Google Plus: www.google.com/+HugoriveraNetnaturalbodybuilding
Twitter: www.twitter.com/hrfit
Instagram: http://www.instagram.com/hugoriverafitness
BodySpace: http://bodyspace.bodybuilding.com/hrfit/

Pre/Post Workout Nutrition for Maximum Natural Bodybuilding Gains

Nutrition and training are like the wheels on a bicycle. You can’t get anywhere if you are missing one of those wheels. It is the same with natural bodybuilding.

While all meals are important, your pre and post workout meals are crucial as these are the main meals responsible for your workout performance.

And today my friend Natural Mr. Olympia and Mr. Universe John Hansen will cover what is the correct Pre/Post Workout nutrition for maximum muscle gains.

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Pre/Post Workout Nutrition for Maximum Natural Bodybuilding Gains
by John Hansen, Natural Mr. Olympia / Mr. Universe
MP6 Program Creator

Building muscle is as much about what we eat as how we train. After
all, the nutrition you consume will not only to help you to rebuild
muscle tissue after a workout but is also valuable in providing the
energy you need to perform the heavy, intense training sessions
that will build more muscle mass.

What are the best foods to consume before a workout? Are some foods
better than others for having a good workout? What about after a
workout? Should you eat a full meal or just have a protein drink?

Energy Foods
The first thing you need for an effective workout is ENERGY. This
is not going to come from popping some caffeine pills or drinking
coffee. You need some real calories and some actual food. The most
important macronutrient for providing energy is Carbohydrates.

Complex carbohydrates contain fiber and are slowly digested when
consumed. This provides a slow release of sugar into the
bloodstream, allowing for the carbs to be stored in the muscle
cells as glycogen. When you engage in high-intensity, anaerobic
training (weight training), your body will use the stored sugar in
your muscles for fuel.

In contrast, simple carbohydrates, like fruit juice and sugar laden
foods, will cause your blood sugar levels to rapidly rise. The body
will release a surge of insulin to shuttle the sugar out of your
bloodstream and into the cells (particularly fat cells). You will
receive a short lived energy burst followed by lower than normal
blood sugar levels.

For sustained energy, you want to consume complex carbohydrates.
Foods like oatmeal, whole grain or Ezekiel bread, sweet potatoes
and brown rice are slowly digested and will provide an abundance of
energy for your full workout session.

If you are working out later in the day, be sure to fill up the
glycogen levels in your muscles by consuming small meals every
three hours. Eating complex carbs with each meal will help to keep
your blood sugar levels stable as well as building up the glycogen
in your muscle cells.

If you are training first thing in the morning, be sure to get up
early enough to consume some type of complex carbohydrates so you
have energy for the workout ahead. Even eating a small amount of
carbs like a half cup of oatmeal or one slice of whole grain bread
will provide your body with the carbs it will need for an effective
workout.

The last meal before your workout should be at least 60-90 minutes
before you begin training in order to give your body enough time to
digest the food. If your body is still trying to digest the food
when you begin your workout, you won’t be able to get a good
workout in. Your stomach will be upset because it is trying to
provide the blood to help digest the food and then pump blood into
the working muscles at the same time. One or the other is going to
be neglected resulting in poor digestion and a bad workout.

Protein Foods
The amino acids from complete protein foods will rebuild the muscle
tissues after they are broken down by the intense weight training
workouts. Not eating enough protein will cause muscle tissue
breakdown and poor protein assimilation.

Complete protein foods like eggs, cheese, meat, chicken, fish and
turkey will provide all the essential amino acids needed to rebuild
muscle tissue. The protein foods will also help to keep the blood
sugar levels stable between meals by keeping the amino acids in the
bloodstream to provide for better protein assimilation and muscle
building.

By consuming a high quality protein drink before your training
session, you will be ingesting the important branched chain amino
acids (BCAA’s). These three important amino acids are used as an
energy source in the muscles during a high intensity workout.
Having an abundance of these aminos in the muscle cells before you
begin your training session will help prevent muscle tissue
breakdown.

Post Workout
After a hard weight training workout, the body is in a unique
metabolic condition. The glycogen levels in your muscle cells have
been depleted and your metabolism is dramatically increased
following a workout.

After an intense training session, the muscle cells should be
“starving” for some carbs to replenish the glycogen that has been
depleted from the intense workout.

The muscles are in need of these carbohydrates quickly so eating
complex carbs that will be digested very slowly is not the answer.
This unique circumstance demands quick acting sugars that will feed
the famished muscle cells immediately.

Obviously, this is the time when a bodybuilder should eat some
simple sugars to feed those glycogen depleted muscle cells as soon
as possible. If a bodybuilder waits too long or chooses the wrong
types of carbs to eat after a training session, the window of
opportunity will end and the open gateway to feed those starving
muscle cells will be closed. The chance to restore the glycogen to
the depleted muscles will be missed and optimum recovery and
recuperation will be compromised. The time for
this valuable window of opportunity is approximately 30-45 minutes
immediately following a training session.

The simple sugars ingested immediately following a workout will
cause the insulin level in the bloodstream to increase. The insulin
will act as a transport mechanism for the carbohydrates shuttling
them directly into the muscle cells where they will be stored as
glycogen. Normally, this increased insulin level would result in
the carbs being stored as fat in the fat cells but since this is a
unique situation in which the muscles cells are demanding that the
sugar be restored, the simple carbs are transported to the
muscle cells instead.

Along with the simple carbohydrates, the post workout meal should
also include an easy to digest form of protein. Since the insulin
level will be raised due to the simple sugar intake, by consuming a
fast acting form of protein along with the simple carbs, the amino
acids from the protein will be shuttled into the muscle cells along
with the carbs. Including protein with the simple carbs ingested
after a workout will provide your muscle cells with the two
nutrients that they are craving after a workout, amino acids and
sugar.

—-END OF ARTICLE—-

If you found this article useful be sure to check out John’s program below:

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

If you get John’s program through one of the
links in this email, or via the links on my video with John below,
I will get you a complimentary copy of my own
program “Body Re-Engineering” (valued at $39.99).

Furthermore, I will give you a NEVER BEFORE HEARD
Exclusive 60 Minute Podcast of John Hansen where
he shares solid tips on training, nutrition and supplementation!
[Editing interview as we speak so I will send it out
by Monday.]

Just make sure that when you pick up MP6 you forward
your receipt to hugo@hugorivera.net with the title
“SPECIAL MP6 OFFER” and I’ll get it sent over to you asap
(within 24 hours)! I will then send you also the podcast as soon
as I have it ready (Friday).

Note: Offer expires Sunday, Feb 23rd.

 

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

And before I leave, for those of you who may have missed out on my last video, you can check it out below. Tons of great muscle building information!

Take care and train hard!!!

3 Common Natural Bodybuilding Mistakes That Prevent Gains

Today I will share another great article from my friend, Natural Mr. Olympia and Mr. Universe John Hansen. In this article, John shares 3 common natural bodybuilding mistakes that prevent gains.

1656217_650721681635986_1088226904_n (1)

3 Common Natural Bodybuilding Mistakes That Prevent Gains
by John Hansen, Natural Mr. Olympia / Mr. Universe
MP6 Program Creator

There are many excuses used in regards to the difficulty of building bigger muscles. Some say that you have to born with very rare genetics in order to have the ability to get big. Others claim that you have to use a lot of anabolic steroids to have any chance of building an impressive physique.

However, there are also many mistakes that can be made along the way to building muscle mass. These errors may be the real reason that so many aspiring bodybuilders find it so difficult to build more muscle.

Many of us make the mistake of following what the professional bodybuilders do in our quest for more muscle. This seems logical but the reality is that the pros often have advantages that most of us don’t have. Trying to mimic their training routines and nutrition programs often leads to frustration and failure.

I made the same mistake when I began lifting weights at the young age of 14 years old. I had no idea what type of training program I should follow to build bigger muscles so I simply copied the exact workout routine of the current Mr. Olympia. I was soon training twice a day, six days a week to speed up my muscle building gains. Unfortunately, my results were slow and disappointing.

Here are the three main mistakes that most bodybuilders make in their quest for building more muscle mass. If you are performing one or more of these training errors, this could be what is holding you back from building more muscle.

 

Mistake #1 – Doing Too Many Sets – The idea of “more is better” is common in our society. The harder you work and the more time you spend trying to achieve a goal, the more successful you will be. If you want to get better grades, study more. If you want to make more money, work more hours. If you want to build bigger muscles, do more sets and make your workouts even longer.

Unfortunately, building muscle doesn’t work that way. Muscles grow bigger in response to stress. This stress adaptation response can be compared to getting a sun tan or developing calluses on your hands. When the body is subjected to stress, it responds by adapting to that stress and becoming stronger. The skin darkens in response to the exposure to the sun, calluses develop in response to the friction against the skin and your muscles grow larger in response to the extra resistance placed on them.

If the stress is too intense or too long, the muscles may actually break down more than build up. This can happen if the muscles are not given enough time to recuperate from the workout or if too many sets are performed during a workout. When you do too many sets in a workout, the intensity level actually goes down because it is impossible to train extremely hard and long at the same time.

By reducing the amount of sets that are performed in a workout, you will be able to train much harder and put more into each set which equates to more stress on the muscles plus saving enough energy to rebuild the muscle tissues. The key to really building more muscle mass is to impose more stress on them by overloading them with more resistance and then giving them enough time to recuperate and grow. Using too many sets will burn up your energy reserves without helping you to build more muscle.

 

Mistake #2 – Relying on the Pump – Getting a good pump in the muscles is one of the best benefits to lifting weights. The muscles get larger when they are pumped up and it feels both mentally and physically satisfying to achieve this condition. Arnold Schwarzenegger jokingly compared getting a pump to a sexual orgasm in the film “Pumping Iron”.

Although pumping blood into the muscles is a factor in building bigger muscles, some bodybuilders mistake a pump for growth. The key to building more muscle mass is to subject the muscles to more stress than they are accustomed to. This increased stress will force the muscles to respond.

Merely pumping up the muscles by using less resistance may feel good but it does little for real muscle tissue growth. In order to get those muscle fibers to thicken up and develop, you have to place more resistance on them as opposed to just pumping them up with more blood.

It’s no coincidence that the biggest bodybuilders in the history of the sport got that way by training with very heavy weights. They may have changed their training philosophy AFTER they built their incredible muscle mass but they never would have gotten that way in the first place by simply pumping up the the muscles with light weights.

 

Mistake #3 – Not Keeping Track of Your Progress – Sometimes the emphasis with a training program is to just “kill it” or train very intense instead of actually making progress. Everyone wants to train hard in order to build more muscle mass. However, the bottom line should always be how effective is the workout?

Taking each set to failure, using drop sets and chasing the pump during a workout may make you believe that you are progressing because the workout was so hard. However, this may not necessarily be the case. Are you getting stronger week after week? Are your muscles getting progressively bigger over time? Does it seem like you are making progress because you are training so hard or are you actually making progress?

The best way to ensure that you are making gains and going in the right direction is to record your workouts and keep track of your progress. By writing down what you are dong week after week, you will be able to see for yourself if you are making gains with your muscle mass and strength.

The muscles will respond to progressive resistance. By consistently overloading the muscles, they will have no choice but to respond to the increased stress by growing and getting larger. You don’t necessarily have to train so hard that your eyeballs are bulging out of your head. As long as the muscles are working consistently working harder, they will get bigger.

 

—-END OF ARTICLE—-

 

If you found this article useful be sure to check out John’s program below:

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

If you get John’s program through one of the
links in this email, or via the links on my video with John below,
I will get you a complimentary copy of my own
program “Body Re-Engineering” (valued at $39.99).

Furthermore, I will give you a NEVER BEFORE HEARD
Exclusive 60 Minute Podcast of John Hansen where
he shares solid tips on training, nutrition and supplementation!
[Editing interview as we speak so I will send it out
by Monday.]

Just make sure that when you pick up MP6 you forward
your receipt to hugo@hugorivera.net with the title
“SPECIAL MP6 OFFER” and I’ll get it sent over to you asap
(within 24 hours)! I will then send you also the podcast as soon
as I have it ready (Friday).

Note: Offer expires Sunday, Feb 23rd.

 

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

And before I leave, for those of you who may have missed out on my last video, you can check it out below. Tons of great muscle building information!

Take care and train hard!!!

1 Natural Bodybuilding Training Secret To Non Stop Gains

Today I will share another great article from my friend,
Natural Mr. Olympia and Mr. Universe John Hansen.
In this article, John shares a super important training
secret for getting non-stop gains.

1656217_650721681635986_1088226904_n (1)

And by the way, John sends a huge thanks to all of you
who have gotten his system which is on sale only until
Sunday at midnight! After that, the bonuses go away
and the price doubles so take advantage of this now!

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

Remember that if you get John’s program through one of the
links in this email, or via the links on my video with John below,
I will get you a complimentary copy of my own
program “Body Re-Engineering” (valued at $39.99).

Furthermore, I will give you a NEVER BEFORE HEARD
Exclusive 60 Minute Podcast of John Hansen where
he shares solid tips on training, nutrition and supplementation!
[Editing interview as we speak so I will send it out
on Friday.]

Just make sure that when you pick up MP6 you forward
your receipt to hugo@hugorivera.net with the title
“SPECIAL MP6 OFFER” and I’ll get it sent over to you asap
(within 24 hours)! I will then send you also the podcast as soon
as I have it ready (Friday).

Note: Offer expires Sunday, Feb 23rd.

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

With that said, here is John’s article about non stop gains:

1 Training Secret to Non Stop Gains
by John Hansen, Natural Mr. Olympia / Mr. Universe
MP6 Program Creator

Building muscle mass is not like saving money. If you consistently
deposit money into a savings account, even one with a minimal
interest rate, your savings will continue to rise. However, if you
consistently weight train for many years, you will not necessarily
continue to build more and more muscle mass. In fact, it’s more
than likely that your body will actually resist the push to build
more muscle size as you become more advanced.

When we first began weight training, the results came so easy. All
we had to do was show up at the gym and start throwing weights
around. It didn’t matter if we really trained hard, if we used
proper form, if we did too many sets and reps. We could train every
day for hours at a time, doing endless exercises and sets for just
one muscle group (50 sets just for the biceps!) and our muscles
sprouted like flowers in spring time. It was a wonderful experience!

Unfortunately, the good times didn’t last. It might have taken a
year or perhaps only months but eventually the muscle gains came
screeching to a sudden and definitive halt! The disappointing
results may have made you take a closer look at your exercise form
or even cut back on the number of sets you were doing so you don’t
run the danger of overtraining.

However, despite doing basically EVERYTHING right, gaining muscle
can still be a frustrating experience for the advanced trainer.
Your body adopts the attitude “been there, done that” and refuses
to budge even though you are now doing forced reps, drop sets,
supersets and every other high intensity training technique you can
think of.

Yet, despite your years of training experience and your body’s
stubborn response to building muscle, there is a basic tenet that
applies to developing more muscle mass, whether you are a novice
beginner or an advanced bodybuilder. It is the Rule of Progressive
Resistance!

Even though your muscles may seem like devious little creatures
that bob and weave their way around your attempts to make them
bigger, the truth is that they don’t have a mind of their own. Your
highly sought after muscle cells are merely composed of fibers,
liquid and other sarcoplasmic substances. If they are stimulated
correctly, they will grow. End of story!

So, how can you make your experienced muscle fibers, who have been
through it all after so many years of consistent, hard training,
finally begin to respond again? The answer is to progressively
overload them with more resistance. Those stubborn muscle fibers
won’t have any chance but to grow bigger and stronger from the
overload placed on them.

The best way to consistently overload the muscles with more
resistance is to CYCLE your workouts. By slowly but progressively
adding more resistance to your workouts, week after week, the
muscles will slowly adapt by getting both bigger and stronger. If
you have been trying to “force” muscle growth by training harder
and harder, this may finally be the solution for you to start
growing again.

The muscles don’t know what “hard” training is. They just respond
to more stress. If you impose greater amounts of stress on the
muscle, it will have no choice but to respond by adapting to that
stress. The adaptation response in this case will be to increase
the size and strength of the muscles in response to that increased
stress.

Cycling your workouts will allow you to slowly impose more
resistance (stress) on the muscles over several weeks (a cycle).
This method of progressively increasing the resistance on the
muscles will naturally allow the body to increase strength without
trying to force the muscles to respond.

By using both a Power Cycle and a Mass Cycle, you will be
developing both muscle strength and size with the overall goal of
building bigger muscles. The key to developing either strength or
mass is in the amount of repetitions performed. More weight and
less reps (3-5 repetitions) will develop greater strength and
power. Slightly higher repetitions (6-10 reps) is more conducive to
building more muscle mass and size.

We always begin with the Power Cycle first because the goal during
the training cycle is develop more strength in the specific
mass-building exercises. The more weight you can use for the proper
amount of reps, the more muscle mass you will build. By devoting a
set amount of weeks to primarily building up strength, you will be
able to use that increased power to build more size.

For example, let’s take everyone’s favorite exercise, the Barbell
Bench Press, and illustrate how you could use the Power and Mass
Cycles to build more size and strength into the chest. To start
off, pick a weight that you can do 6 repetitions with in the
Barbell Bench Press. For example, if you could do 225 pounds for an
easy 6 reps, that would be a good weight to start off with in Week
1 of the Power Cycle.

Power Cycle
Week 1 – 225 pounds for 3 sets of 5 reps
Week 2 – 235 pounds for 3 sets of 4 reps
Week 3 – 245 pounds for 3 sets of 3 reps
Week 4 – 235 pounds for 3 sets of 5 reps
Week 5 – 245 pounds for 3 sets of 4 reps
Week 6 – 255 pounds for 3 sets of 3 reps

The Power Cycle will last a total of six weeks. The six weeks is
actually two 3 week cycles in which the resistance is gradually
increased over the length of the cycle. This gradual progression
will allow the body to slowly increase strength without getting
stuck by trying to lift too heavy of a resistance too fast. It’s
important to coax the body to get stronger on it’s own by using a
program that will accomplish the goal of increasing power.

The amount of repetitions to be used for the Power Cycle is
approximately 3-5 reps. This selection of reps is slightly below
what is normally used to build muscle mass. Again, the goal is
power and strength first and muscle size second. However, prepare
to be surprised on how much size you will develop in addition to
more strength when using the Power Cycle.

Doing the right amount of weight for the required amount of
repetitions and doing three sets of each exercise is one of the
primary factors for the success of this program. By doing multiple
sets with the same weight instead of doing just one or two sets and
pushing that set to complete failure, you will be using a technique
that many powerlifters use to build strength. It’s that practice of
doing set after set after set that conditions the body to build the
strength in response to the stress imposed on the muscles. That’s
why doing three working sets for each exercise is vitally
important.

After the Power Cycle is completed, it’s time to change gears and
employ the Mass Cycle. The amount of reps used in the Mass Cycle
will be higher (5-7 reps) than what was used in the Power Cycle.
The increased reps will bring in more blood flow and lactic acid
build-up in the muscles. The muscles will get more sore in this
cycle than the Power Cycle because the muscle tissues will be
damaged more from the greater volume (more on that later).

When structuring the Mass Cycle for your workouts, a good rule to
follow is to take the weight that was used on the FIRST Week of the
Power Cycle and use that same weight for the SECOND Week of the
Mass Cycle. For example, let’s again use the Barbell Bench Press as
an example to illustrate the change from the Power Cycle to the
Mass Cycle for the full six weeks for each phase:

Mass Cycle
Week 1 – 215 pounds for 3 sets of 7 reps
Week 2 – 225 pounds for 3 sets of 6 reps
Week 3 – 235 pounds for 3 sets of 5 reps
Week 4 – 225 pounds for 3 sets of 7 reps
Week 5 – 235 pounds for 3 sets of 6 reps
Week 6 – 245 pounds for 3 sets of 5 reps

Looking at the difference between the Power Cycle and Mass Cycle
above may not seem like a giant improvement. After all, you are
only doing ONE MORE repetition on the Mass Cycle than you were
using during the Power Cycle on some of the weeks. It may almost
seem like a lot of work and dedication for only a little reward.

However, the difference in the two different training cycles is
very apparent when looking at the TOTAL VOLUME for both the Power
Cycle and the Mass Cycle. The total volume is computed by
multiplying the weight used each set by the sets and the reps. For
example, on week 1 of the Power Cycle for the Barbell Bench Press –

225 pounds x 5 reps x 3 sets = 3375

Let’s take the same volume approach with the Mass Cycle on week 2 –

225 pounds x 6 reps x 3 sets = 4050

Only one more repetition has increased the total volume of that one
exercise by 675 pounds! That’s a 17% increase with only the
addition of one more rep using the same weight and the same amount
of sets.

When you see the difference in Total Volume for the Power Cycle vs
the Mass Cycle, the difference is even more dramatic. Using the
Barbell Bench Press example illustrated above, lets look at the
totals in volume for both cycles:

Barbell Bench Press

Power Cycle Mass Cycle
Week 1 225x5x3 = 3375 215x7x3 = 4515
Week 2 235x4x3 = 2820 225x6x3 = 4050
Week 3 245x3x3 = 2205 235x5x3 = 3525
Week 4 235x5x3 = 3525 225x7x3 = 4725
Week 5 245x4x3 = 2940 235x6x3 = 4230
Week 6 255x3x3 = 2295 245x5x3 = 3675

If you are ready to start making some serious gains in both muscle
mass and strength again, then begin cycling your workouts for both
Power and Mass. No matter how long you have been training or how
complacent your muscles may seem to be, they won’t have any other
option but to grow when you start subjecting them to progressively
more resistance. Get ready to start growing again!

—-END OF ARTICLE—-

And before I leave, for those of you who may have missed out
on my last video, you can check it out below. Tons of great
muscle building information!

Take care and train hard!!!

Calf Training Secrets & Natural Bodybuilding Calves Workout with Ben Pakulski & Hugo Rivera

Because the calves are a stubborn muscle for many of us, I called up my good friend IFBB Pro Ben Pakulski (who was NOT born with the best calves and yet BUILT THEM to become one of the best calves in bodybuilding history) to shed some light on the subject. See how Ben kicks my behind on this short but intense routine.

Natural Bodybuilding Calves Workout with Ben and Hugo

The routine is simple:

Here is the calves routine:
Bodyweight Calf Raises to failure
Donkey Calf Raises to failure

Keep going back and forth with no rest in between sets until you have done 2-4 sets of each exercise.

You can do this routine at home using a couple of dumbbells on each hand for resistance and a couple of 25lb plates placed next to each other as a platform to place the ball of the foot on in order to perform the exercise.

For more information on different training splits please take a look below:

Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over

Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over Bodybuilding

Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over

Try this routine out and let me know what you think! If you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and review of the MI-40 program click here.

Training Secrets for Gaining 1″ In Your Legs With John & Hugo

Today I want to share with you some solid leg training secrets from someone that I have followed and admired for years: Natural Mr. Olympia and Natural Mr. Universe John Hansen. One thing that a lot of natural bodybuilders lack is leg development. Because of that, I wanted to get John’s advice on the subject since John’s legs are…well…good enough to win the Natural Olympia and Natural Mr. Universe. With that said, I am honored to have him share with us some of leg training secrets and I will take one for the team as I will be finishing up my leg workout with whatever John throws at me.

So listen to John, try his techniques out, and let me know how you like them:

Training Secrets for Gaining 1″ In Your Legs With John & Hugo, Part 1

Training Secrets for Gaining 1″ In Your Legs With John & Hugo, Part 2

Leg Workout Notes:

1) Train the legs twice a week.

2) For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

Try this out and let me know what you think!

Biceps Training Secrets & Natural Bodybuilding Biceps Workout with Ben Pakulski & Hugo Rivera

If you think that you know all there is to know about natural bodybuilding biceps training, think again. I was honored to have my good friend and IFBB Pro Ben Pakulski take some time out of his busy schedule (and Mr. Olympia preparation) to come with me at the PowerHouse gym in Downtown Tampa to share with me some solid biceps training tips. These tips, when applied to the letter, and in conjunction with the proper diet, will add an extra inch to your arms in no time!

Because when Ben talks I listen, instead of writing an article about what he showed me, I took the camera with me to the gym and filmed live! So make sure that you check out the three videos below in which Ben takes me through a serious biceps workout that made my arms completely explode! As you will see, there is not a lot of weight used. The magic is in the proper exercise execution and the application of tension in the biceps! And of course, you will see how Ben will talk about certain things you can do to make regular exercises like dumbbell curls, cable curls and incline curls be 10 times more effective!

So check out the workout videos below, try the principles out, and let me know how they work for you!

Natural Bodybuilding Biceps Workout with Ben and Hugo, Pt. 1: Dumbbell Curls with a Twist

Natural Bodybuilding Biceps Workout with Ben and Hugo, Pt. 2: Cable Curls (Ben Pakulski Style)

Natural Bodybuilding Biceps Workout with Ben and Hugo, Pt. 3: Incline Curls (with a nice little trick from Ben)

By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and review of the MI-40 program click here.

How Many Sets to Do?
Up to you. If you want to keep your workout short, you can do 2 sets per exercise of anywhere from 8-15 reps. If you can afford more time you can do as many as 4.

Biceps Workout Notes:

1) Train the biceps twice a week.

2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

Try this out and let me know what you think!

.

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