How to Build Big and Strong Muscles

Your body builds muscle naturally in response to strenuous activity. But if your daily routine doesn't involve challenging your muscles to grow, how do you trigger the muscle-building process? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to "bulking up" if you follow these steps consistently.

Steps

1. Develop a program. Decide which exercises you'll do on which days. Some exercises focus on a specific muscle (e.g. bicep curl) while other exercises call upon several muscles at once (e.g. squat). The important thing is to make sure each muscle gets a chance to rest for at least a full day before using it again. For example, you can do a full-body weight training routine every other day (with cardio in between, if you want) or you can alternate muscle groups (arms on Monday, legs on Tuesday, upper back and chest on Wednesday, etc.).[1]

* Muscles grow during rest, not during training. If you don't give a muscle adequate time to recover, you'll actually interfere with the muscle building process. When you lift weight, you're supposed to stress the muscle to the extent that it breaks down at the cellular level and the body sends new cells in that direction to produce thicker muscle fibers. This process begins 2-4 hours after the workout and lasts 24 hours[2] (although some researchers suggest that muscles worked to exhaustion need 36-48 hours to rebuild[3]). If you stress the muscle again before the process is complete, you'll break down the muscle fibers before they've had a chance to rebuild.[2]
* To build volume rather than strength, design your program around lots of repetitions (10 to 12), three to five sets, and short (30- to 90-second) rest periods between sets. Athletes looking for power and strength, on the other hand, will favor a program with reps that max out at around six and sets ranging from two to six, with a long rest period (two to five minutes) to promote better recovery between sets.[2]
2.
Practice good form. Learn how to do each exercise properly (full extension of movement, proper stance and posture, etc.) or else you'll not only reduce the effectiveness of the movement, but you'll also be increasing the risk of injury. To master each exercise, learn to do it slowly with light weight. Even though you might feel more accomplished when you move quickly, you're depending on momentum to do some of the work for you, instead of your muscles. Do each rep slowly, in a controlled and steady fashion.[1]
3. Lift to fatigue. As mentioned earlier, in order the trigger the muscle building process, you need to stress the muscle. By the final rep of your final set, your muscle should be exhausted.[2] That should be the last rep you can do with perfect form. If you start losing form before then because your muscles are too tired, you're using too much weight. If you find that you can add in one or more reps in good form, you need to add on some weight.
4. Change your eating habits. You can't build muscle unless you give your body the proper building blocks to do so (and stop giving it junk). There are also plenty of supplements which can give you energy and aid in muscle recovery and repair, but remember, they are supplements, which means they only work in addition to a good, consistently followed exercise regimen and a proper diet.

* Incorporate complex carbs and protein into your diet. Focus on lean protein like egg whites and low fat yogurt, and whole grain carbs like oatmeal and whole-wheat toast. Avoid sugary, white processed foods; they mess with your glucose levels and immune system.[1]
* Eat small meals throughout the day. This gives your body a steady supply of fuel to build muscle. Eating in "spurts" (2-3 large meals per day) should be avoided because it hinders muscle growth during the stretches between meals.[1]
* Since creatine provides energy, take this supplement about 45 minutes before a workout. Look for products that pair creatine with carbs, as this combination increases the rate at which the creatine is absorbed by your muscles. Consuming creatine with a glass of juice will have the same effect.[4]
* Drink sports drinks during your workout. Look for drinks that contain carbs and protein. This combination reduces muscle damage and hastens recovery.[4]
* Get a carb-loaded drink or snack (1.5g of carbs for each 2.2 lbs that you weight) within 30 minutes of your workout to stimulate an enzyme that helps the body produce glycogen.[3]
* Have a whey protein drink within 30 minutes of your workout to help your body repair and rebuild lean muscle tissue.[4]
5. Change your routine every four to six weeks. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises.


Tips

* While doing cardio will help burn fat so your emerging musculature is more evident, doing it for more than 90 minutes will favor a lean physique, rather than bulk.[1]
* Remember that your ability to build muscle can be limited by genetics and gender.[2]
* Get enough sleep. Sleep is a critical element of rest. Avoid caffeine and alcohol for deeper sleep.
* Stay hydrated!

Warnings

* 99.99% of people you will encounter in a gym haven't the slightest idea of human physiology or proper athletic programming. There's a lot of "gym mythology" floating around.

How to Stretch Your Body Effectively

Stretching correctly will increase your flexibility, and reduce the risk of injuries caused by lesions of the connective tissues (such as the periosteum) and other nasty things. This guide shows a variety of techniques and its goal is to regroup every type of stretching which you may put in a routine of your own. Use the ones that suit your needs for the activities you do. Do not stretch if you are injured. This can only result in further injury.

Steps

1. Stretch your jaw. Incline your head back, rest your chin on your palm, then pull your jaw open. Say "Aaahh!" (you can mime it). Grab your chin with your thumb, index and middle fingers. Stretch it left to right. This exercise will help if you have been hit to the jaw (i.e. knocked-out in boxing).
2. Stretch your neck. Incline your head forward, do not roll your head from side to side, this is dangerous. Instead stretch your neck left, right, forward and back, but always return to center first! Tilt your head with ear toward shoulder, incline your head backward and roll your head from left to right, then right to left in a 30 degree motion. Be sure that while your head is tilted back, you keep your jaw relaxed and even let your mouth fall open just a bit (avoid inhaling flies).
3. Stretch your shoulder.
1. Put your arm on your chest;
2. Grab your forearm with the opposite arm;
3. Pull your arm until you feel your shoulder being stretched;
4. Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder.
4. Stretch your triceps.
1. Reach up with your right arm.
2. Bend your right elbow and put your forearm down behind your head and between your shoulder blades.
3. Reach up and grab your right elbow with your opposite arm.
4. Pull your elbow toward your head.
5. Stretch your scapulae.
1. Extend your arms in front of you.
2. Join both hands together and cross fingers.
3. Push your arms further and try to push your scapulae in opposite directions.
6. Stretch your wrists.
1. Hold arm out.
2. Slightly pull back your hand down with your opposite hand.
3. Repeat with other hand.
7. Stretch quadriceps.
1. Stand up and pull one leg behind you.
2. Repeat with other leg.
8. Stretch calves.
1. Put your arms up against the wall.
2. Bring one leg in towards it while keeping your legs straight.
3. Repeat with other leg.
9. Stretch hamstrings.
1. Sit on the floor and put one leg out.
2. Reach for it and hold for a few seconds.
3. Repeat with other leg, and then do it with both legs.
10. Do a butterfly stretch.
1. Sit on the floor.
2. Press the soles of your feet together.
3. Pull your feet the closest you can.
4. Push your knees down.
11. Stretch lower back.
1. Lay down.
2. Bring one leg onto your chest.
3. Repeat with your other leg, and then do it with both.

Tips

* All stretches should be held (without movement) for 15-20 seconds. This surpasses the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.
* Consult a specialist before working out.
* Do not bounce or bob when you stretch - this is not effective and can lead to injury.
* Perform the exercises slowly to prevent injuries.
* If some stretches are difficult at beginner level, you might want to use a wall for support, or the assistance of a friend.
* Here's a good way to stretch your legs, lay flat on your back extend yor leg out, grab the back of your thigh, and pull your leg twards your face. Don't jerk your leg, it may cause an injury.

Warnings

* Never stretch before you warm up. The only reason it feels good to stretch even when you're cold is because your body sends out natural painkillers. To protect your tissues, you need to raise your cardiac pulse in order to fill them with blood. The only way to do this is by working out.
o Jumping rope is an effective way to achieve this, although this may damage your tibia's periosteums, which is the membrane enveloping your bones (except at junctions) that allows the blood to flow from your heart to your muscles connected by the tendon.
o A safer way to raise your cardiac pulses would be by swimming. Water reduces shocks to the body because it reduces the felt effect of gravity on your body.
o Swimming pools are sometimes unaccessible so an efficient and safe way to raise cardiac pulse would be by cycling, except if you have knee problems.
* Stretching should not hurt, just inflict a small and negligible instantaneous pain.
* ALWAYS stretch after you work out, unless all you want is flexibility. If you stretch before your workout, you will put your nervous system to sleep resulting in less gain than improvement on the muscle part. As a result, for example, your system won't give you as much lactic acid, but many other things will be affected by flexibility training before a workout.
* Never stretch when you are injured.

How to Kill Acne for Good

Acne is a broad term covering blemishes, pimples, blackheads, and whiteheads. Even though acne is more known to be a problem amongst teenagers, this condition can strike at any age. While there are many preventative measures you can take to avoid acne, here's how to treat existing acne so that it disappears.

Steps
1. STOP popping the spots, also known as pimples and zits. This may make the pimple look worse due to inflammation and irritation. Popping a zit can spread infection under the skin and produce even more pimples than before. If you do pop a spot then immediately clean it with soap and water or rubbing alcohol in order to prevent infection. If a pimple erupts in a particularly bothersome place, learn how to target a single pimple. And if you're determined to pop, learn how to pop a pimple safely and properly. If you do pop a pimple, the best thing to do is put a mixture of honey and ground cinnamon on the spot. Put a band-aid on it also. You may also want to stay away from stress.
2. Remove any make-up you have on. Wearing make-up can clog pores, making them dirty and causing pimples.
3. Use a mild soap for sensitive skin but it doesn't matter exactly what type of soap you use. It can be designed for acne-prone skin or not, but you will want to treat your skin gently. Harsh antibacterial soap may actually make your acne worse by irritating skin.
4. Remove dead skin cells regularly by exfoliating. Use a gentle scrub with natural defoliants like ground walnut shells, or use an over-the-counter chemical defoliant like salicylic acid or glycolic acid. Adding ground walnut shell to a thick moisturizer like cocoa butter can be effective too. Take caution, because over-exfoliating can actually increase the likelihood of acne by irritating the skin. Pat dry, rather than rubbing, since rubbing can cause irritation to the fresh skin you've just revealed.
5. Use a good toner. Spray onto face or wipe on with a cotton ball and wipe off with a clean, dry cotton ball. This gets rid of excess cleanser and tightens pores. Good, inexpensive choices include plain witch hazel for normal to dry skin, lemon juice, or 3% hydrogen peroxide for oily skin. 70% ethyl rubbing alcohol can also be used for severe oiliness, but it can really dry out your skin and irritate it more. Some toners are medicated, and this stage is the best for using a medicated product if you're only going to use one medication.
6. Bacteria in pores is one cause of spots. Reduce the amount of bacteria by using toners containing anti-bacterial agents like alcohol, peroxide and benzalkonium chloride, and by using creams that contain benzoyl peroxide (ask your doctor about benzaclin, with moisturizer if you have dry skin, as it works better than just plain benzoyl because benzoyl takes up to 8 weeks before improvement is seen) which kill bacteria as well as cause the skin to regenerate faster.
7. Maintain a routine. Most acne treatments take time to work. It usually takes between two and eight weeks before you see any significant improvement, so you are going to have to be patient. Once you've gotten your acne cleared up, it's important to continue with the treatment that's working so it does not return.
8. If all else fails, contact a doctor. Mild antibiotics that are available only by prescription can help reduce acne. Keep in mind though, that the widespread overuse (taking antibiotics when you really don't need them or for something they don't treat) and misuse (not taking medication for the specified amount of time) of antibiotics has led to the development of multiple antibiotic resistant bacteria. That means that the antibiotics won't work for the things they used to (including your acne).
9. Keep hair off of your face if at all possible. If you want to keep your bangs, then consider taking showers regularly or keeping your forehead clean with oil-dabbing cloths / clean tissues / etc.
10. Get good sleep. Stress increases your skin's oiliness, which, combined with sweat and dirt, can clog pores and cause pimples. (Change your pillowcase frequently.)
11. Acne medications may cause your skin to initially break out worse than before because all FDA-approved acne medications (benzoyl peroxide, salicylic acid, and sulfur) are causing your skin to regenerate faster. This brings existing acne pimples already under your skin (but not visible yet) to the surface, which in turn causes a massive but fortunately temporary break out. Give the medications time to work -- about one to two weeks -- and you will notice a big difference in the quality of your skin.
* See a dermatologist if over the counter remedies do not work. They specialize in skin care and can prescribe you medicines that help you improve it.
* Drink plenty of water. Staying well hydrated can help your condition improve, because the "waste management" control system in your body requires a lot of water to do its job. Without enough water, the body has difficulty removing some waste products efficiently.
* Look for face washes which contain the active ingredient benzoyl peroxide. This is the key ingredient in some of the best face washes. use a 5-10% benzoyl peroxide of mild to moderate acne and 10% for severe.
* Try smashing one tablet of aspirin in a small bowl, then adding lemon juice to the mixture. Aspirin is acetesalicylic acid, chemically related to salicylic acid. Apply to the affected areas overnight. It boosts the healing process while reducing redness.
* Try putting toothpaste (paste, NOT gel) on your face, cover it with a bandage, and keep it on all night. When you wash it off in the morning your acne will look better. The astringent and surfactant nature of the toothpaste will help diminish the appearance of pimples. But the toothpaste has been known to burn sensitive skin of the face, so be careful. If your face does burn, stop acne treatments and work on healing your burn.
* Another way to zap pimples is shaving cream. Apply it to your pimple and it will dry it up. It disappears by morning, but wash your face after waking up.
* If nothing is working for you, drink four tablespoons of apple cider vinegar diluted with water daily. It works very well for some people and is worth a try. Another good solution is aloe Vera gel fresh from the plant, taken orally.
* You can also try taking a zinc tablet everyday.
* Photo therapy or blue-light therapy is an increasingly common form of treating facial or body acne. It uses light that interact with peripheries in skin bacteria to reduce bacteria production and rectify acne. Many dermatologists use this form of treatment in a clinic setting, but it can be costly and time consuming. Health Canada recently approved a new product that has the same therapeutic effect, but it can be administered by the individual.
* Get plenty of sleep! They don't call it "beauty-sleep" for nothing!
* Dab garlic juice on emerging and mature pimples
* Treat acne with benzoyl peroxide that are available in your local stores
* Disguise a pimple with eye-redness relieve eye drops by applying to a Q-tip and hold on pimple for about 10-15 seconds.
* Mix a packet of fast acting yeast with enough tea tree oil to make a paste. Spread over emerging pimple and cover with bandage & leave on overnight because yeast will cause the pimples to rise out of the skin while the tea tree oil attacks it.
* Go to the store and get Cortizone 10.It will help stop acne.
* Soak a cotton ball in warm salt water. Press on top of blemish for 3 minutes to dissolve the top. Then, dab a bit of honey on the affected area to deep clean the pore and draw out bacteria. Let it sit for 10 minutes.
* One thing you should do is change your pillow case(s) every day. That way you won't get any oil or dirt on your face again.
* "Proactiv®" has also proven to be useful in some circumstances, though for some people it doesn't work.
* If you ever pop a whitehead and you have "Proactiv®", put a dab of Revitalizing Toner on the popped zit. This should help clear it.
12. Apply some sudocrem to your spots, This helps them.
13. use shampoo! suave profossionals biobasics for damaged hair is a good example. its cheap and you have alot of it, and at the same time it gets rid of all the oil and grease, helping zits fade. however, many shampoos contain lauryl sulfates which can damage your skin.
14. Change your pillow case every week. You sleep on it! Most of your germs and bacteria are passed onto your pillow case and back onto your skin.... making acne worse.
15. Take Minocycline. Minocycline is an antibiotic which kills bacteria. Minocycline should be taken with caution, however, as it has been show to damage the thyroid gland, liver, and hair. It makes skin sensitive and lowers the body's resistance to pathogens. If you do choose to take minocyline, make sure to get bloodwork every six months at the doctor's office to moniter your health.
16. Get good nutrition. These top five nutrients have been shown to have a very positive effect on your skin and in treating acne. These nutrients, zinc, vitamin A, vitamin E, selenium and chromium, can pack a powerful punch in your acne war.

* Zinc - Zinc is the Acne stopper. It works in several ways to both treat acne and prevent it. It helps the body regulate certain hormones which prevents acne, but it also helps with wound healing, tissue regeneration and boosting the body's immune system.Most people in the United States actually have a marginal zinc deficiency, but you can get zinc from many of your favorite foods, such as seeds, nuts, legumes and whole grains.
* Vitamin A - Vitamin A is a fat soluble vitamin that helps you have beautiful, healthy hair and skin. You can find vitamin A from fruits and vegetables. Dark green vegetables and deep yellow vegetables as fruits give you a good dose of vitamin A by providing carotenes. Oatmeal is a good source of vitamin A, as well as cantaloupe, honeydew melon, broccoli, spinach and sweet potato. Liver contains a megadosis: watch out, vitamin A is stored in the body and you can actually get vitamin A poisoning.
* Vitamin E - Vitamin E helps to normalize decreased levels of antioxidant enzymes. This is often prevalent in male acne patients, but vitamin E has proven beneficial to both male and female acne sufferers. Almonds, sunflower seeds, peanut butter, spinach, broccoli and mango are all great sources of vitamin E.Even a snack as simple as ¼ to ½ cups of raw nuts and seeds can help your skin become clearer and healthier.
* Selenium - Selenium works much like vitamin E in that it also helps to normalize decreased levels of antioxidant enzymes. Selenium can be found in foods such as vegetables, meats and bread. Some nuts, such as Brazil nuts and walnuts are also rich in selenium.You can also supplement your diet with selenium, taking 100 to 200 micrograms per day. However, 3 ½ ounces of beef has 35 micrograms of selenium and 3 ounces of tuna has 63. Brazil nuts, though, are the winner with 544 micrograms of selenium per ounce.
* Chromium - Chromium, found in brewer's yeast, has been shown in research studies to heal acne. You can add brewer's yeast to many different foods.Sprinkle a tablespoon over cold cereal or hot oatmeal, mix it into soups and stews or add it into your breakfast smoothie. Be careful, though, if you are not accustomed to brewer's yeast, a large serving of it can cause nausea and diarrhea. Start small, just a teaspoon or tablespoon at a time. This is a great acne buster.
Tips

* The best solution is to see a dermatologist. They know what they're doing. All they do is look at your acne and order some medicine for it then you must buy it and the acne disappears within a week.
* After using any of the above-recommended acne medications (benzoyl peroxide, etc.), be sure to apply a gentle moisturizer over it in case you have sensitive skin.
* Tinted moisturizer works well to cover pimples up, but this DOES NOT mean you have full sun protection.
* Make sure all the products you use are non comedogenic or non acnedemic. This means that it does not clog pores.
* Use any daily wash acne treatment regularly in the morning and night.
* Drink Water.
* Stop the Spread of Acne - Apply acne medication about half an inch around the affected area to help keep the acne from spreading. Acne moves across the face from the nose to the ear, so you need to treat beyond the inflamed area. Most people make the mistake of treating only the pimples and not the outlying areas of skin. This is wrong.
* Wash your pillowcase often and always use clean face towels. Dirty towels and pillowcases can harbor bacteria and germs that can make acne worse.
* Put some baking soda into your cleanser to take out all the oil in your pores. Only do this 3 times a week.
* Try to prevent over-exposure to sunlight. Over-exposure to sunlight can dry out the skin and cause breakouts. If you are out in the sunlight very often, use a suncreen, preferably spf 35+.
Warnings

* Sunburn increases the risk of skin cancer considerably! You really don't want to look like a spotty tomato, do you?
* Do not use too many different types of acne medication at the same time. It can cause more irritation and increase your acne.ex. dryness,painful to the touch, peeling...
* Consult a doctor if your acne is open or bleeding.
* Consider seeing a doctor as well if the acne has become cystic or highly inflamed. If you do not treat cystic acne there is a high chance of it scarring your face.
* Benzoyl peroxide-based products usually bleach hair and fabrics. Be extremely careful using them around brightly colored or dark colored fabrics, as you can end up with ruined towels and shirts. (You may want to only use white towels and sheets while using these products).
* Make sure you are not allergic to products/ingredients mentioned in this article before using them.
* Be careful with what prescriptions you take! Some oral prescriptions, including Accutane and similar products, can cause irreversible liver damage. Talk to your doctor or dermatologist before taking them.
* At the fitness center is where you can get tons of nasty acne; always wear gloves and use lotion.
* Don't buy multi-step "active" style solutions. If you read the labels, they contain the same active ingredients that other over-the-counter acne medications contain: salicylic acid, benzoyl peroxide, or sulfur.
* If you are pregnant (and pregnant women often get acne) consult your doctor before using any over-the-counter product.
* Take fish oil daily. bumble bee is a good brand.