Why My Muscles Won't Grow? Cortisol Stress Hormone Destroy Muscle Tissues

There are many reasons why your muscles won't grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations.
Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.
When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh...that abdominal fat that would not go away.
This hormone hates your muscles and want s you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions.
Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your body's metabolic function, it facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.
As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.
How to lower cortisol level?
- Get enough sleep - Let your body recuperate from the day's stress and let the body rebuild its wears and tears. A lack of sleep will put your body under f urther stress and thus increasing cortisol levels.
- Avoid stress - Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.
- Do not over train - Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, don't let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.
Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

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Bringing Out The Abdominal Muscles

When it comes to exercises for the abdominal muscles you're spoilt for choice, there are so many to choose from. That's great but which ones are the most effective is the question and in what order.
There are many ineffective abs exercises out there, so it is important to spend time and energy only on the ones that will actually work.
Try these effective exercises for RIPPED abs:
Crunches -
Lie on an adjustable abs bench with roller pads. Set it to 30
Wrap your legs around the roller pads so that your legs are locked into place.
Your head should be lower than you legs.
Keep hands crossed at chest.
Raise your head and shoulders off the bench.
Contract your abs for a count of two at the top position.
Reps - 15 12 10 8 8
Hanging Leg Raises -
Hang from a chin bar with toes pointing straight ahead.
Raise legs up to just above 90
Hold for a count of 2.
Return to start position.
Don't use momentum to swing your legs up.
Reps - 15 12 10 8 8
Lying Leg Raises -
Lie on a 40 angle bench and grab the bench behind your head with both hands.
Raises legs quickly to 90
Hold the position for a count of 2 while contracting the abs.
Reps - 15 12 10 8 8
Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.
Here's how it's done:
The above three exercises are done as one Tri-set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next.
Do 1 set of Crunches for 15 reps followed immediately by 1 set of Hanging Leg Raises, then onto the Lying Leg Raises.
Rest for 1 minute and repeat the Tri-set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. Then 8 reps and then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.
That's it. Do this twice a week and you should notice a big difference in a few short weeks. If you're looking for more detail on how to Firm and Flatten your Abs then visit http://www.abs.explosivemusclegrowth.com

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Chevrolet Camaro - The Definitive Muscle Car

The Chevrolet Camaro was a "pony car" introduced by General Motors in 1967 to compete with the Ford Mustang, which by the way was conceived to compete with the Chevrolet Corvair Monza. There are four distinctive generations of Camaro's, 1967-1970, 1970 1/2 - 1980, 1982-1992, and the fourth and final generation was 1993-2002.
The first generation Camaro featured a unibody construction from the windshield to the firewall back and a separate steel frame for everything upfront. The first Chevrolet Camaro was available in both convertible and hardtop styles. There were eighty factory options and 40 dealer options available for the Camaro. The Camaro was offered with engines ranging from a 230 cubic inch six cylinder to a 327 V8.
The first generation SS package was the most popular. It offered a modified 350 cid V8 with an available 396 big block producing 325 hp.
In December of 1966 the famous Z-28 option was introduced. The Z-28 was a base Camaro that came with front disc brakes and power assist and a Muncie 4 speed transmission. The Z-28 also came with broad racing stripes on the hood and trunklid and a competition suspension.
There were minor changes made in the 1968 Camaro such as multi-leaf rear springs. In 1969 the Camaro was redesigned inside as well as outside. The Camaro received a make over including fenders, door skins, grille and taillights to mention only a few. There was a new dash and more comfortable seats. A V8 427 cid was also available.
The second generation of Camaro lost some of it's power due to the tightening emission regulations and a fuel crisis. The 155 hp 250 cubic inch V6 was the standard engine offering. The largest engine available was on the SS mode, a 350 or 375 hp 396 big block V8.
The third generation of Camaro saw the introduction of the IROC-Z, named after the International Race of Champions. Along with unique graphics the IROC featured a Tuned Port Injection that produced 215 hp.
The la st year of production for the Camaro was 2002.

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Calcium helps the heart, nerves, muscles, and other body systems work properly.

Common Forms: calcium citrate, calcium carbonate, calcium gluconate, calcium lactate, calcium chloride, calcium malate, calcium aspartate, calcium ascorbate

Overview

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places. Calcium also helps the heart, nerves, muscles, and other body systems work properly. To function correctly, calcium must be accompanied by several other nutrients including magnesium, phosphorous, and vitamins A, C, D, and K.
The best sources of calcium are foods (see Dietary Sources), but supplements may be necessary for those who cannot meet their calcium needs through diet alone. In fact, according to the National Institutes of Health, many Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. Heavy use of caffeine can diminish calcium levels; therefore, higher amounts of calcium may be needed if you drink a lot of coffee. Also, a diet high in protein can increase loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages) and alcohol, as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.
Calcium deficiency can be found in people with malabsorption problems, such as Crohn's disease, celiac disease, and surgical intestinal resection. Prolonged bed rest causes loss of calcium from the bones and the elderly are less able to absorb calcium.
Symptoms of calcium deficiency include muscle spasm or cramping, typically in hands or feet; hair loss (alopecia); dry skin and nails which may also become misshapen; numbness, tingling, or burning sensation around the mouth and fingers; nausea and vomiting; headaches; yeast infections (candidiasis); anxiety; convulsions/seizures; and poor tooth and bone development.
Uses

Obtaining adequate calcium can help prevent and/or treat the following conditions:
Osteoporosis
An inadequate supply of calcium over the lifetime is thought to play a significant role in contributing to the development of osteoporosis. Calcium is necessary to help build and maintain healthy bones and strong teeth. Studies have shown that calcium, particularly in combination with vitamin D, can help prevent bone loss associated with menopause, as well as the bone loss experienced by elderly men. If adequate amounts of calcium are not being obtained through the diet, calcium supplements are necessary.
Premenstrual Syndrome (PMS)
Calcium levels often measure lower the week prior to one's menstrual period compared to the week after. Studies suggest that calcium supplementation helps relieve mood swings, food cravings, pain or tenderness, and bloating associated with premenstrual syndrome.
High Cholesterol
Preliminary studies in animals and people suggest that calcium supplements, in the range of 1,500 to 2,000 mg per day, may help to lower cholesterol. The information available thus far suggests that keeping cholesterol levels normal or even low by using calcium supplements (along with many other measures such as changing your diet and exercising) is likely to be more beneficial than trying to treat it by adding calcium once you already have elevated cholesterol. More research in this area is needed.
Stroke
In a population based study (one in which large groups of people are followed over time), women who take in more calcium, both through the diet and with added supplements, were less likely to have a stroke over a 14 year time course. More research is needed to fully assess the strength of the connection between calcium and risk of stroke.
Colon Cancer
Although some studies are conflicting, mounting evidence suggests that people who consume high amounts of calcium, vitamin D, and milk in their diets are significantly less likely to develop colorectal cancer than those who consume low amounts of the same substances. Although it is best to obtain calcium from the diet, the suggested amounts for the prevention and treatment of colorectal cancer (namely, 800 IU/day of vitamin D and 1,800 mg/day of calcium) will most likely require supplementation.
Obesity
Both animal and human studies have found that dietary calcium intake (from low-fat dairy products) may be associated with a decrease in body weight. These effects cannot necessarily be attributed to calcium alone since dairy sources of calcium contain other nutrients (including magnesium and potassium) that may be involved in the weight loss. A review of all studies up to the year 2000 did conclude, however, that supplementation of 1,000 mg of calcium can facilitate as much as 8 kilograms (17.6 pounds) of weight loss and 5 kilogram (11 pound) loss of fat.
Dietary Sources

The richest dietary sources of calcium include cheeses (such as parmesan, romano, gruyere, cheddar, American, mozzarella, and feta), wheat-soy flour, and blackstrap molasses. Some other good sources of calcium include almonds, brewer's yeast, bok choy, Brazil nuts, broccoli, cabbage, dried figs, kelp, dark leafy greens (dandelion, turnip, collard, mustard, kale, Swiss chard), hazelnuts, ice cream, milk, oysters, sardines, canned salmon soybean flour, tahini, and yogurt.
Foods that are fortified with calcium, such as juices, soy milk, rice milk, tofu and cereals, are also good sources of this mineral.
Calcium may also be obtained from a variety of herbs, spices, and seaweeds. Examples include basil, chervil, cinnamon, dill weed, fennel, fenugreek, ginseng, kelp, marjoram, oregano, parsley, poppy seed, sage, and savory.
New Life Health Centers has no means of independently evaluating the safety or functionality of the products offered by their suppliers and affiliates and thus can neither endorse nor recommend products. Information presented is of a general nature for educational and informational purposes only. Statements about products and health conditions have not been evaluated by the US Food and Drug Administration. Products and information presented herein are not intended to diagnose, treat, cure, or prevent disease. If you have any concerns about your own health, you should always consult with a physician or other healthcare professional.

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Can Antioxidants Help You Build Muscle? Free Radicals Destroy Your Muscles

Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our muscle cells.
Staying clear of situations that cause a surge of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, stress, smoking, alcohol consumption, pollution, exercise workout amongst others. Yes, we get a surge of free radicals when we exercise especially intensive exercises because we are putting our bodies under tremendous stress when we exercise. These muscle destroying activities will continue for hours and even days depending how intensive your exercises are.
This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth.
So if you want your muscles to recover faster and want to grow bigger muscles after your workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc
So our mums although may not have known about antioxidants and its effect of free radicals on our body was right when they insisted that we take our vitamins. Do protect your muscles and general health with antioxidants.

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Build Muscle Faster By Thinking Positive

In bodybuilding and any fitness endeavor for that matter, your mindset is one of the most important aspects. If you don't have the mental strength to think positive when you are struggling your are likely to get frustrated, give up more easily, miss sessions or become slack on your nutrition. If you can take control of your mind, you will be more disciplined and determined to stick to your routines, and as a result you will build muscle and burn fat faster.
How To Think Positive
To start off with you need to get motivated, take a few minutes to think about what you want to achieve and why, write it all down so you commit yourself. What is your motivation? If you want to compete that's great, write it down. Many people don't want to compete or become professional bodybuilders, if so that's great too, it might be that you just want to slim down and bulk up, whatever it is, just write down your personal goals.
You need to set yourself long term goals and also short t erm, smaller goals for week to week. Reassess your progress and your goals weekly and adjust them as necessary, keep them SMART: Specific, Measurable, Achievable, Realistic and Time-related. Follow this formula and you will not go far wrong. Always keep an eye on your goals when you are training, this will help you stay motivated when the going gets tough.
Stay Positive
Whatever you do, don't get frustrated, bodybuilding is one of the toughest activities you can do and it can become annoying when you don't see results immediately. The fact is, it takes time to build your perfect body, and it doesn't happen over night. And depending on your body type, fitness levels and eating habits prior to starting training your results will be faster or slower to achieve, so you have to set your goals appropriately.
If you follow a proven training plan, do the proper exercises and stick to a healthy diet and lifestyle, you will noticeably lose weight and build muscle within 3 weeks. If you are a real beginner you should speak to a personal trainer or do some research and find an appropriate plan to follow. They will be able to show you proper form and also give you tips to help you hit your goals. Once you start to see results you won't look back, so don't get discouraged early on.
Finally stay dedicated and if you find that bodybuilding is not for, look for something that you enjoy for example I also enjoy martial arts and hill running, you may find that swimming is better for you. To stay dedicated, find a training partner and work with them to stay on track and motivated, having a training partner makes a big difference. You can compete with each other and really push yourselves, and you'll be much less likely to skip a session.
In conclusion you should enjoy your training, it maybe hard and sometimes you might feel like giving up, but if you keep your goals in sight and stay dedicated you'll see improvements. And once you start to see your muscles bulging and your six-pack appearing, it will inspire you to work harder. Stick to your training program and go for your goals and you'll have the body of your dreams in no time.

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The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This ha ppens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufactur ers' instructions are followed.

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