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Testosterone is the most important muscle building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. don’t just dream about building muscle. This Article from our expert Sean Nalewanyj will highlight the main benefits of increased testosterone levels and will provide you with easy tips tp boost your Testosterone levels naturally

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


10 Simple Steps To Skyrocket Your

Natural Testosterone Production

By Sean Nalewanyj

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If there is one substance that could be considered the “holy grail” of muscle growth, testosterone would be it.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build.

Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with…

– Increased muscle size and strength.

– Decreased body fat levels.

– Increased sex drive and sexual endurance.

– Improved mood.

– Decreased levels of “bad” cholesterol.

Sounds pretty good, doesn’t it? Well it is, and in this article I’m going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in “steroid-like” muscle gains, they will definitely contribute to your overall bottomline results…

1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.

4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.

5) Reduce your intake of soy. Soy protein raises the body’s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.

6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your “binge drinking” nights and keep your alcohol consumption in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.

9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the “feel-good” chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains.

To learn more insider techniques for building a powerful, muscular body, I would strongly suggest paying a visit to MuscleGainTruth

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Multivitamins are considered to be essential bodybuilding and fat loss supplements . At least I think so :) . There is a debate regarding multivitamins. So I decide to present to you the opinion of one of our experts Sean Nalewanyj and his reasoning regarding multivitamins.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

By Sean Nalewanyj

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let’s review some basic biology as well as the function of each specific vitamin in order to find the answer…

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur.

Enzymes require the use of a “co-enzyme” which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym…

Vitamin A – Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 – Also known as “thiamine” and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 – Also known as “riboflavin” and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 – Also known as “niacin” and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 – Also known as “pyridoxine” and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 – Also known as “cobalamin”, vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin – Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C – Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D – Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E – A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym.

In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

Lear more about the author Sean Nalewanyj

The best muscle building vitamin . Yes there is such a thing not all vitamins are equal when it comes to building muscle or just gaining more strength . This Article from our expert Sean Nalewanyj will highlight the main reasons to have enough of this vitamin. oh by the way it is vitamin C..

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


A Bodybuilder’s Most Valuable Vitamin:
Are You Getting Enough?

By Sean Nalewanyj

Everybody knows that consuming sufficient amounts of vitamins through their diet is an important way to maintain overall health and to keep the muscle building and fat burning processes functioning optimally.

If you are deficient in just a single vitamin, it can potentially have negative effects on literally thousands of different processes within your body.

While every individual vitamin plays an important role in the overall picture, there is one that definitely stands out among the rest… especially when it comes to the specific needs of a hard training bodybuilder.

I’m talking about the water-soluble Vitamin C; the one vitamin that no serious lifter should be short on.

Here are 6 ways in which sufficient Vitamin C intake will benefit you both in and out of the gym…

1) It is a powerful antioxidant.

When oxygen combines with other compounds as a result of intense exercise and natural bodily processes, it can form what are known as “free radicals”. Free radicals are metabolic waste products that attack cells, mutate cell membranes and that have also been linked with many diseases such as cancer and diabetes.

Antioxidants battle against free radicals by either preventing their formation in the first place, or by latching on and neutralizing their effects. Through its effects as an antioxidant, Vitamin C protects the body from free radical damage.

2) It suppresses cortisol production.

Cortisol is a powerful catabolic hormone that is triggered as a result of stress, both from your workouts and from everyday life. Cortisol stimulates the breakdown of muscle tissue for use as energy, increases fat storage (particularly in the abdominal area), impairs nutrient transport into the muscles and inhibits muscle recovery in between workouts.

Vitamin C appears to have a measurable impact on reducing cortisol secretion in the body.

3) It assists in the formation of steroid hormones.

One of the major limiting factors that determines how much muscle a person can build is their natural anabolic hormone levels. Vitamin C assists in the formation of these hormones.

4) It enhances the absorption of iron.

Iron is what allows oxygen to bind to hemoglobin in the blood, which is then delivered to the muscles to enhance performance. Low iron levels will decrease the amount of weight you are able to lift in the gym and how long you are able to maintain a high level of intensity during your workouts.

5) It increases the integrity of the immune system.

Those following an intense training program should always be concerned with keeping their immune system functioning at optimal levels. This will help you to prevent sickness and to maintain top levels of performance throughout the week.

6) It reduces muscle soreness.

When taken close to workouts, Vitamin C has been shown to reduce muscle soreness in the days following a training session. While this doesn’t really have any direct positive physiological implications, it can be beneficial for those who would prefer to eliminate that deep aching that is usually felt in the muscles following a hard workout.
It should be clear by now that consuming adequate amounts of Vitamin C each day is an important part of maximizing the results from your program, whether your goal is to build muscle or to burn fat.

The recommend daily allowance for Vitamin C is just 60mg, however, this is a guideline set out for average everyday individuals and not for hard training athletes. Those who are following an intense muscle building and/or fat burning program will obviously require far higher amounts.

On the flipside, there are those who recommend taking “mega doses” of Vitamin C. Although Vitamin C is water-soluble (meaning the body can simply flush out an excess through the sweat and urine), mega-dosing is not natural to our biochemistry and could possibly interrupt other important bodily functions.

All things considered, I would recommend consuming Vitamin C in supplemental form in the range of 500mg-1500mg daily, spread out over 2-3 doses.

Try taking one dose in the morning, and another with your pre-workout meal. Most multivitamins will contain a small dose of Vitamin C in the range of 50-200mg, so purchasing a separate Vitamin C supplement is usually the best way to go.

You can also bump up your daily Vitamin C intake by increasing your consumption of natural foods such as tomatoes, apples, oranges and red/green peppers.

While you probably aren’t going to notice any immediate effects to your bottom line progress as a simple result of Vitamin C supplementation, it still can and should be part of an effective overall plan that will maximize your results over the long term.

Lear more about the author Sean Nalewanyj

This is a free video provided by Jeff Anderson the Author of Home Made Supplements Guide.This is a pre workout recipe. Jeff is kind enough to share with us one of the recipes from his Home Made Supplements Guide. After you watch this video you cand download the full recipe here.


Download this recipe

We also recommend downloading the recipe if you are interested in some explaintion of each of the supplements used in this recipe . Download this recipe

Source : Home Made Supplements Guide

Post Workout nutrition is the most important muscle building meal . Because of its critical timing.A proper post workout meal will increase your muscle gains and improve your recovery time. This Article from our expert Sean Nalewanyj will highlight the main benefits of Post-workout nutrition and why do you need it. Plus a description of the ideal post workout meal.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Catapult Your Muscle Gains With

Proper Post-Workout Nutrition

By Sean Nalewanyj

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.

We’ll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let’s take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special “post-workout meals”.

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein.

2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)

3) 5 grams of creatine.

4) 5-10 grams of glutamine. (Optional)

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice

2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.

After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Visit MuscleGainTruthto find out what they are, and how to properly approach these periods for the best possible results.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Is Protein Powder really necessary? Does it really work? How much do I need? What kind should I take? What is the best? These are the common questions when it comes to any supplement. In our case this the protein powder Vince gives you the basic knowledge you need so that you have a clue what to look for next time you go protein shopping. Vince also besides answering those basic questions he talks about the difference between protein from whole food and the protein powder. In the ends he talks about the different types of protein powder like whey protein, casein protein and soy protein along with a simple guide to help you choose according to your needs.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Skinny Guy’s Guide To Protein Powder

By Vince Delmonte

So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost everyday. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wandering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes.’ You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Protein also:

  • Support red blood cell production
  • Boost your immune system
  • Keep your hair, fingernails, and skin healthy
  • However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

    Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!

    In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross.

    How much protein powder do I need?

    A better question would be, “How much pure protein do I need to achieve my goals?”

    Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

    I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

    I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

    Meal 1 (breakfast) – whole food

    Meal 2 (mid morning) – liquid protein meal

    Meal 3 (lunch) – whole food

    Meal 4 (mid afternoon) whole food

    Meal 5 (pre and post workout) liquid protein meal

    Meal 6 (dinner) whole food

    Meal 7 (before bed) whole food

    What kind of protein powder should I use?

    Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

    WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

    CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

    SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

    Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

    Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before a workout or after a workout.

    Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the the pre-workout and post-workout window.

    Whey Protein Versus Whey Isolate:

    Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

    Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

    SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

    For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

    IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

    You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

    Conclusion

    I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of starring blankly at the shelves without a clue!

    Oh yeah, protein powder will help you get more jacked and attract the ladies but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

    More about the Author Vince Delmonte

    Glutamine is a “No Brainer” supplement. This is the common belief amongst bodybuilders. Vince disagrees with that and presents what could be the first article discrediting the effects of glutamine. Vince believes that Glutamine has no muscle-building effects whatsoever and stands by that. Now before you give up on Glutamine just read till the end to know what benefits of Glutamine have been proven. Yes benefits ! Glutamine still effective in certain situations. In the end it is your own choice.

    No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


    The Skinny Guy’s Guide To Glutamine

    By Vince Delmonte

    When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their “Top 5 Lists.” I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

    But I Thought Glutamine Was A “No Brainer” Supplement?

    Creatine is a ‘no brainer’ supplement, protein powder is a ‘no brainer’ supplement, multi vitamins and fish oils are ‘no brainer’ supplements. Sorry, Glutamine, you did not make the team – despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don’t need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body – or at least one that gets you more dates and more respect at the gym!

    Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious – nobody makes money disproving the credibility of a hot selling supplement!

    So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.

    Glutamine 101

    Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3’s of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it – only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

    Glutamine Claims

    I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

    “…glutamine helps with weight training and prevents muscle soreness…”

    “…you need glutamine to repair your muscles.”

    “…supplemental glutamine can help prevent your body from losing muscle.”

    “…glutamine is not worthless. I train with bodybuilders every day and they recommend it.”

    “Glutamine is the most important supplement for bodybuilders…”

    “It boosts immune function which helps you recover from colds much quicker..”

    “Taking large amounts of glutamine before a workout contributes to huge pumps…”

    “Glutamine assists in situations of trauma which contributes to faster recovery…”

    What Glutamine Sales Reps Are Afraid Of You Discovering

    Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle – never mind for any weight trainer in general.

    Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).

    Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:

    • Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don’t cause enough muscular damage during your workouts to justify its use.
    • A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?
    • The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. – Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22
    • Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. – Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8
    • It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.
    • In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!

    So Is Glutamine A Worthless Supplement?

    Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.

    When Glutamine Is Worth Using

    David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:

    • Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.
    • During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.
    • During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.
    • ” Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu’s, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.

    In Conclusion

    At the start I stated that, “Glutamine has no muscle building effects whatsoever.” After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.

    Save your money and put it towards food if you are motivated to gain muscle weight.

    I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the ‘expert’ at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.

    References

    . . . . . . . . . . . . . . . . . . . . . . . . . . . .

    1. Barr, David J., CSCS, MSc. Candidate.

    Glutamine Destroying the Dogma,

    Part 1

    http://www.t-nation.com/readTopic.do?id=461188

    Part 2

    http://www.t-nation.com/readTopic.do?id=459884

    2.Berardi, Dr. John M, Ph.D.

    Appetite For Construction, JohnBerardi.com 2002 Nov 8

    http://www.johnberardi.com/articles/qa/afc/afc_nov082002.htm

    More about the Author Vince Delmonte

    Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how many scams are out there

    Don’t Fall for the “1 Rule of a Flat Stomach – Obey” Acai-Berry Fake Blog Scam!

    This scam has also been running rampant for Resveratrol products, Colon Cleanse products, Men’s muscle building supplements, and anything else that claims to give you miraculous results from a bogus little pill… and if they tell you that you get 1 free bottle for only paying shipping and handling… get off that site FAST!

    by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialistbeware of some supplements

    I found out that even my own mom had recently fallen for this type of scam, so please read how this works and pass on to your friends to protect them from falling for this too.

    Over the course of the last year, you may have noticed that you couldn’t go to any website on the entire internet it seems without seeing about 10 ads saying things like this:

    1 Rule of a Flat Stomach – Obey

    or

    3 Rules of a Flat Stomach – You Must Obey

    Here are some similar ads that have been EVERYWHERE lately:

    New Jersey Mom Got Skinny by Following 1 Rule

    or

    Chicago Mom Lost 52 lbs following 2 Rules

    Here’s the deal on how this scam works:

    If you’ve ever clicked on one of these ads, the first thing you’ll notice is that this so-called “1 Rule” or “2 Rules” doesn’t even exist.  Instead you end up at what looks like a blog (or so they’re trying to fool you into thinking it’s a real blog)…

    FYI – this same exact fake blog scam is being used in all sorts of categories online now from teeth whiteners (ever seen the stupid “Cathy’s Teeth” ads everywhere?) to men’s muscle-building supplements to dozens of other products (which is why I’m showing you how the scammer usually works this whole operation).

    Scam Characteristic #1:  the fake blog naming

    These “blogs” usually show a picture of a woman with some made-up name such as Heathers Fat Loss Blog or Kristin’s Diet Blog or Jennifers Weight Loss Blog.  However, the problem is that Jennifer or Heather or Kristin all don’t even exist!  To be honest, they could easily be some big fat hairy guy sitting in his boxers on his couch operating this fake blog that is trying to sell you bogus pills.

    Scam Characteristic #2:  fake pictures

    The pictures of the women used in these blogs are usually simply obtained by the scammer from stock photo websites… and then they manipulate some photos to try to look like a person made some sort of transformation.  Many of the pics only show from the chest down, so they aren’t even the same person in before and after pics.

    Scam Characteristic #3:  fake blog comments

    The entire blog is fake, including the so-called “comments” that are at the bottom of the blog (which the affiliate marketer is clever enough to put some comments in all-caps and some in all-lowercase, so they look like legit comments from different people).

    Scam Characteristic #4:  they somehow live near you???

    Another thing that the scammer does is their site detects your IP address location, so that they can fill in a city near you to make you think that Heather or Kristin or Jennifer are located somewhat close to where you live… That’s why if you live near Chicago, it’ll say that it’s Cindy’s Blog and she’s a mother of 2 that lives near Chicago…  maybe they think this gives you the “warm fuzzy” trusting feeling that they must be a local person.

    Scam Characteristic #5:  they usually claim some sort of celebrity endorsement, such as Oprah, Dr Oz, or Rachel Ray

    Almost all of these fake blogs usually show pictures of either Oprah, Dr Oz, or Rachel Ray (or some other celebrity) and claim that they are endorsed by that celebrity.  First of all, even if a celebrity did endorse a pill, who cares? Does anybody really think most celebrities are weight loss experts? Give me a break!

    And 2nd of all, most of these celebrities have come out publicly and stated that they don’t endorse these products… so again, this immoral fake blog owner is simply lying.

    Scam Characteristic #6:  their secret “2-step process”

    Another characteristic of most of these fake blogs is that they will usually claim that they used a “2-step process” to lose some made up weight loss number like 52 lbs in only 21 days.  Usually their “2 step process” is that they claim they used a “free” bottle of acai berry pills and a “free” bottle of colon cleanse pills.

    Sometimes they will promote a different product such as resveratrol or some sort of other “miracle fat burning pill”.  It doesn’t matter what combination they claimed they used… they’re all complete scams!

    The reason they claim that they used 2 products is because they get 2 commissions from the supplement companies if you are fooled into buying both of their “free bottles” (which you’ll eventually see aren’t really free when they send you the 2nd round of bottles in 3-4 weeks and you get billed $90 on your credit card).

    Scam Characteristic #7:  they say the offer expires at a date that is either 1 or 2 days from current date

    Many times the fake blog will also say that the offer for these “free bottles” of pills expires (and it gives a date that is either 1 or 2 days from the current date).  They do this through a script that simply fills in the date at a set time after today’s date.  Again, they are lying.

    Where the Diet Pill Fake Blog Scam (and teeth whitener scam, muscle building pill scam, etc, etc) originates

    The backbone of this whole thing lies in something called a CPA network, where independent online advertisers are allowed to do whatever they want to try and sell a bottle of pills to someone using a “get this free bottle of pills and pay only shipping and handling” type of offer… and these CPA affiliates will do ANYTHING to try to lure you into this sale — and that includes blatantly LYING in BOTH their ads and their fake blogs!

    Now these CPA networks aren’t necessarily the bad apples… it’s the CPA affiliate marketers that run most of the advertising for the products that the CPA networks allow.  Those are the real low-lives with no morals that will do anything to make a buck.

    From what I’ve seen, these CPA network affiliate marketers that run “magic pill” offers will do whatever it takes to make a sale… they literally seem sleezy enough that they would probably even lie to their own Mom just to make a sale.  The CPA network pays the affiliate a set fee everytime someone orders a “free plus S&H” bottle of pills.

    But it gets worse!

    Now beyond that fact that they already blatantly lied to you by using a fake blog, fake story, and about 10 other lies… most customers do not see the fine print that tells them that they’ll start receiving bottles of this junk every month starting about 3-4 weeks after their initial order for the “free bottle + shipping”.

    This same exact thing happened to my mom when she told me about the “free bottle” of pills she found on the internet.  I asked her what the site looked like that she saw this on and she described exactly the type of fake blog that I’m telling you about in this article.  She literally had no clue that she was going to be billed another $70 to $80 on her credit card in a couple weeks when they automatically started sending her the next month’s shipment.

    Now to give some of these companies a little bit of credit… if you read the fine print, they do say that you’ll get automatically billed, but from what I’ve heard is that most people don’t read the fine print and really have no clue that they will be billed again.

    And if you ordered both bottles of pills from the fake blogger’s so-called “2-step process”, then you’ll be shocked to see 2 giant charges on your credit card next month when they send you the 2nd set of bottles.

    To make matters worse, I’ve heard from people that some of these shady “fly by night” supplement companies are poorly staffed and it’s nearly impossible to get in contact with them to cancel your order or get a refund.  Good luck with that!

    And the Last Problem – the pills don’t work!

    That’s right…they don’t do jack-diddly-squat!

    Remember that ever since the passing of the 1994 Dietary Supplement and Health Education Act (DSHEA), supplements have been excluded from federal regulation. One of the negative aspects of this is that certain unscrupulous companies could now pretty much get away with putting anything they wanted in the bottle because it did not have to undergo quality control testing to make it to market. Their label didn’t even have to match what was in the bottle, since nobody is policing them.

    As shady as these companies are, I certainly wouldn’t trust them to actually be truthful in what they’re putting in the pills… how do you know it’s not just sawdust in the pill?

    That’s why I only trust very select supplement companies… 

    I hope this article has helped so you know exactly how to avoid these types of fake blog websites… remember that these types of fake blogs have spread to all sorts of other things beyond weight loss pills… 2 of the newest offenders being teeth whiteners and muscle building supplements.

    Watch out for this Idiot Loser too…

    Also watch out for a particular fake blog scam that I just saw showing up recently called the “Terminator Workout“.  This fake blog is designed to deceive men into buying a “free bottle” of muscle building pills.  This idiot that made the fake blog claims you don’t even need any exercise at all.  sure… ok Tiny Tim.

    Also his ads don’t even make any sense, since the Terminator Workout ad takes you to a fake blog that doesn’t even talk about working out… he just talks about the pills.  He tries to talk in a real casual and “urban tone” on the blog too to fool you into thinking he’s a regular guy that found a miracle supplement.  What an idiot loser!

    Watch out for these slimeballs and their fake blogs… they’re everywhere!

    Email this page to protect your friends and family from this scam!  Also feel free to copy/paste the link to this page to your twitter, facebook, myspace, blog, or forum pages to help those you know avoid this scam.

    Instead of falling for scams, get the real TRUTH on losing body fat permanently without any bogus pills

    To your success in achieving a lean healthy body (without scams),

    http://www.truthaboutabs.com

    Train hard, eat right, and enjoy life!

    Supplements is it a must? Do you really need them? and which ones are really usefull to help you gain more muscle and lose fat?. The supplements issue can be a big debate sometimes .This Article from our expert Sean Nalewanyj will highlight the truth about supplements . You will learn about the basic supplements that can really help you develop an impressive, muscular physique.

    Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


    Do Bodybuilders Really Need Supplements?

    By Sean Nalewanyj

    To supplement or not to supplement? That is the question, and an important one at that.

    “Do bodybuilders really need supplements?”

    Let’s examine that question.

    The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

    The question seems to be, “do we really need supplements”? But the answer to that completely depends upon what it is that we do or do not need them for. Let’s examine a couple of different definitions.

    “Do bodybuilders need supplements to become bigger and stronger?”

    The answer to this question? No!

    Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength.

    Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

    If you want to become bigger and stronger, supplements are not mandatory. Period.

    So given this fact, bodybuilders shouldn’t use any supplements, right?

    Wrong.

    Let’s examine the second definition.

    “Do bodybuilders need supplements to become as big and strong as they possibly can?”

    The answer to this question? Yes!

    Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

    With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

    The question you simply have to ask yourself is, “how much are my muscle gains worth to me?”

    If an extra boost in strength at the gym is worth the price of that bottle of creatine, then it makes sense to purchase it. If improving the convenience of your eating plan is worth the price of that tub of whey protein, then it makes sense to purchase it.

    “Do bodybuilders really need supplements?”

    If you’re serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results.

    Here are the 4 most basic supplements that I would recommend:

    1) Whey Protein

    2) Creatine

    3) High-Potency Multivitamin

    4) Essential Fatty Acids

    This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 4 basic products have been shown time and time again to be both effective and worth the cost.

    If you’re looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

    Lear more about the author Sean Nalewanyj

    Superset Training is an essential part in any muscle building program. unfortantly it is easy to get it wrong . This article by Jeff Anderson -the Author of Optimum Anabolics (see the full Optimum Anabolics Review)- will explain the right way to do superset training.


    Idiotic Mistakes Using Superset Training To Build Muscle!

    By Jeff Anderson

    By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat.

    Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!

    By now you should know that “superset” training (where you perform one exercise back-to-back with another exercise) is NOT just an “advanced” training technique for the gym.

    It’s actually the best training method for any fitness goal, whether you want to build muscle or burn fat.

    Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!

    Here’s the deal…

    Your muscles have 7 “types” of fibers which can be broken down into 2 “main” types (fast-twitch and slow-twitch)

    And each set of fibers has it’s own purpose…AND it’s own preference for how it likes to be trained.

    Depending upon your goal, you’ll want to train a bit differently.

    You see, slow-twitch muscles are used mostly for endurance activities and prefer to be trained with lower weights and higher repetitions.

    On the other hand, your fast-twitch muscles are the ones you use for strength and power and like heavy weights with lower reps.

    But since both types have the ability to grow, you’ll want to attack BOTH in your workouts.

    That means higher reps and lower weights for your slow-twitch muscles and lower reps and higher weight for your fast-twitch muscles.

    Here’s an example of how to train your chest for size…

    (And then I have a little “suprise” that blows any method you’ve EVER seen out of the water!

    But first…

    Superset For Bigger Muscles

    Exercises Used:

    Superset Incline Dumbbell Press with Pushups

    Execution:

    With an incline bench at about 30 degrees, knock out a HEAVY set of about 4-6 reps.

    Then IMMEDIATELY after you’re done, get on the floor and do as many pushups as you can do before crashing to the ground in a pile of your own drool!

    Here’s why it works…

    By hitting your muscles with that heavy compound exercise set first, you blast away at your fast-twitch fibers.

    But then you come in and really destroy your “slow-twitchers” by extending your set with a massive “pump” that fills your chest up with blood and muscle-building hormones and nutrients!

    But this is NOTHING compared to the method I can show you at my website Advanced Mass Building. There show you the 5 BIGGEST MISTAKES most guys make when it comes to their mass routines. I promise you…you’re making at least ONE of them! But don’t worry…I also show you how to solve every one of these problems and how to jumpstart new gains like never before.