Nutritional Tips For Lean Muscle

For those of you seeking to rip your body, cut up, shred it up, or simply put, pack on muscle, here are a few tips on how to eat for it.

Try this for six weeks, if you don't see results, leave a complaint on my blog.

Tip#1. Get at least one gram of protein per pound of bodyweight.

Tip#2. Once you determine your daily protein intake, divide it into at least five meals ( six would be even better) and space them evenly throughout the day.

Tip#3. When it comes to carbs, try eating no more than about 2/3 of the protein you are getting. For example, if you are taking in 150 grams of protein per day, try not ot go over 100 grams of protein from solid foods per day.

Tip#4. Make up the bulk of your carbs from the low glycemic category. This will include slow-cooking oatmeal, yams, apples, legumes, peaches, apricots, berries, grapes and pears, to name a few. Note that a lot of the summer fruits are low glycemic, so this is an ideal time to start paying attention to the glycemic issue and you'll have some great options to work with.

Tip#5. Don't eat any carbs with the last meal of the day-which is usually going to be within an hour or two of your bedtime. Yes, I said an hour or two before bed. By not eating for many hours before bedtime you do nothing to help your weight loss efforts. In fact, you are hurting your transformation. When you don't eat for long gaps of time your metabolism suppresses and slows down and that makes it much harder to lose any weight.

Tip#6. Don't be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.

That's it for the moment boys and girls. I hope this is much to your health, advantage and physical goals.

Like I said, if it does not work, give me a hollar.

Till next time,

https://linktr.ee/RamboBodyFitness

Vigorelle: Gentle, Safe and Sensual

Is there anything more gratifying than amazing sex?

You know, the kind that you've been anticipating all day. Maybe there's a strip tease involved. There's a whole lot of touching, and a whole lot of kissing to start.

Then things get intense. There's quick breathing and panting. There's moaning, and if you're lucky, and it's really, really good, there's screaming.

The best kind though is when you stack your orgasms. That's when you have one orgasm after another, and it's one of the pleasures of life. When you're having awesome sex and experiencing multiple orgasms, one after another, it really doesn't get better than that!

Does this sound familiar? If it does, congratulations. You're lovin' life.

If it doesn't, you're not alone. Forty-six per cent of American women claim they're unsatisfied in the bedroom. That's almost every other woman in America.

Life is short enough. Frankly, it's too short not to experience awesome, completely gratifying sex on a regular basis.

Unfortunately, the pressures of life, from relationship issues and finances to careers and other callings aren't kind to the female libido. As she ages, the average woman goes through menopause, then vaginal dryness and lowered sex drive.

With decreased lubrication comes lowered sexual desire. This makes great sex hard to come by. Let's face it, without wetness, it's hard to orgasm. And if your partner isn't getting any younger, chances are his appearance and performance aren't in elite territory either.

Consider this the equivalent of someone dousing you with the proverbial bucket of cold water. Because amazing sex can be fleeting. Maybe you're past menopause and had that sex in your youth but now it's gone. Or maybe you're relatively young but have never experienced that kind of sex. Or you feel you've got a low sex drive and just want to put that kind of sex in your life.

They all have one thing in common: awesome sex is lacking.

And they all have an immediate, proven and safe fix: Vigorelle.

Do you want great sex back in your life again? Vigorelle can help.

Formulated with a potent series of herbal extracts, nutrients and aphrodisiacs used since ancient times to stimulate the sex drive, Vigorelle is an all-natural body cream for women. With its gentle, nourishing trans-dermal delivery system, Vigorelle increases women's sexual energy, stamina and libido. Vigorelle works fast, and it works very, very well.

Concerned about synthetics or harmful ingredients? Don't be. Vigorelle is specially formulated with botanical ingredients, including damiana, gingko biloba and wild yam. There's a reason the ancients used these herbs to add vigor to their way of life – they work!

Vigorelle employes organic herbal ingredients that balance and enhance women's sexual sensations. With Vigorelle you can expect instant wetness, pleasurable sensations and easier orgasms. More lubrication, better sex. Simple as that.

You don't have to worry about pills or awkward positions with Vigorelle. There are no side effects and it's condom-compatible. Just apply Vigorelle to the underside of the clitoral hood, and sit back and enjoy the sensations that follow.

Because sex is so important to your quality of life. Vigorelle offers a gentle, safe and sensual journey to sexual ecstasy. Wanna ride?

Beating Burnout

Luis Hernandez

How many times during your workout career have you experienced quick recovery from soreness of a bodypart following a particular workout? Then, after the next workout of that same bodypart, your recovery was'nt nearly as quick.

If you're like most bodybuilders, that has happened quite a few times. The reason is because of the many factors that can affect your recovery time. 

Here are a few

• Your larger muscles tend to take longer to recover than your smaller muscles.
• Fast-twitch muscle fibers take longer to recover than slow-twitch muscle fibers.
• Doing high intensity workouts and using eccentric movements (resisting the weight as you lower it) require longer periods of recuperation.
• Older individuals require more time to recuperate from the same type of exercise and workouts than younger athletes.
• Stress, poor diet, drugs, alcohol, and less than optimal health can each increase recovery time.

As you can see, there are a number of factors that can affect your workout recovery time. Lets look at some of the ways that you can decrease your recovery time by beating burnout.

• Try to minimize the stress in your life. 
• Don't spend time worrying. The word "worry" actually means "to choke" or "cut off." That's exactly what you do when you worry. People who worry tend to "cut themselves off" from experiencing the joy and happiness in life. Worry can also make you hide from a problem rather than tackling it head on and solving it. 
• Always remember that you are in control of your life. Not anyone else. Your physical and emotional strength is controled by you. 
• You must believe in yourself and have tremendous faith in God, and in your God given ability to accomplish whatever it is in life that you want. If you want a great looking body, you can have it! 
• Develop the capacity for spiritual growth. Remember that we are physical-emotional-spiritual. If one of these elements is missing, the other two will be affected.
• Establish short-term goals. Start by setting goals that are easily attainable. When you achieve that goal, set another and another. Success breads success.
• Develop a training program based on your goals and ability-not on someone else's expectation of you.
• Listen to your body! Know what works best for you and don't overtrain.
• In order to ensure continued training success and avoid injuries, safety must be a priority.
• Never be afraid to change anything in your life at anytime. This means your workouts and your lifestyle. Variety is a great way to stay motivated in whatever you do.
• Always try to maintain harmonious relationships with the people you know and meet. People remember those who treat them well. It's been shown that the real cause of job stress is the difficulty we sometimes have in working with certain people, not the difficulty in doing our jobs.
• Find a gym ( if you have'nt already done so) that fits your needs. Forget about the gym that everyone else goes to. Find the best one for you.
• Always listen to your body. Don't ignore the signals, physical and emotional, that your body is giving you. Your body will tell you what is best for you.
• Practice mental relaxation. 
• Get the sleep you need. 
• Diet and supplement correctly.
•  Learn all you can about the physical and psychological ways to enhance your recovery. Apply the things you are learning to your training and your life. It will really make a difference.

Till next time,

Is Cholesterol Bad For You?

Of course not. Your body couldn't function without cholesterol. The same is true of triglycerides - another type of fat that your body stores for quick energy. But problems occur when your calorie intake is high, and your body isn't energized by physical activity. That's when triglyceride levels rise - along with heart disease risk.

So - other than making sure you get frequent exercise, how can you lower triglycerides?


Triglycerides are a lipoprotein formed and stored in the liver when we have an excess intake of carbohydrates above what the body requires for its use. For most people above the recommended triglyceride level of 100mg/dl, the reason is usually due to high intake of processed foods containing high fructose corn syrup. High fructose corn syrup is present in most processed food products. Sugar provokes insulin release; but high fructose corn syrup does not. This leads to abnormal liver response, including making more triglycerides. This can lead to more weight gain and diabetes.

The best way to lower triglycerides is to cut down on carbohydrates such as processed baked products (cakes, cookies, chips etc) and try to get more vegetables and other natural foods containing Omega 3's, fish, nuts and seeds, such as flaxseed into the diet. Fish oil capsules at up to 4 per day have been reported to lower triglycerides as well as taking a supplement called L-carnitine and taking some form of regular exercise every day also would help.

If you want to lower triglyceride levels, you must remove animal protein and dairy from the diet. Also, increase fiber to 40-50 grams per day, and exercise is crucial. Drinking plenty of spring water and green juices will also help.

However, I really can't agree too much with restricting animal protein. This goes against years of research that points to the complete opposite. No matter what faults a high-protein, low-carb diet may have, negatively impacting triglycerides is not one of them. I`m only suggesting this if your health is at risk. I`m a bodybuilder. Bodybuilders need animal protein. But if you`re into health and not into heavy lifting with weights, and do have a triglyceride problem, which could lead to high bad cholesterol levels, then you should take precautions with what you eat.

Also, if you could eliminate all sugar and grains for 30 days, I think your triglycerides would go down dramatically.

Remember, always consult your doctor before ANY diet or exercise regimen.



Till next time,

https://linktr.ee/RamboBodyFitness

TestRX: Boost Testosterone Naturally

 

What is TestRX?

You've heard of low testosterone. You may actually know it more intimately than you'd like - estimates put the number of guys with low testosterone at one in three men over 30. And yet hormone replacement therapy is a whole can of worms you'd rather not pursue.

But the talk of the health community recently has been a new product called TestRX. The reason? It occupies a unique space for guys with low T. It's not aimed at guys who just want to put on muscle. Instead, it's formulated for the unique challenges than men face with low testosterone after age 45.

Just as significant, it's natural, and lets men stimulate their own testosterone rather than getting it from a synthetic source.

TestRX is a Natural Testosterone Booster

Do you have symptoms of low testosterone? That's erectile dysfunction, low sex drive, fatique, loss of muscle, smaller testicles and even larger breast (among others). Nice huh? The impact on sex live alone is enough to make most guys cringe. And that's why guys turn to TestRX - because it helps them take back their man hormone and brings something that resembles quality of life back in the picture.

Now a little more about the 'natural' part of TestRX. The product is formulated with vitamins, amino acids and botanicals like tongkat ali that have shown in clinical studies to boost production of this masculine hormone.

For example, a study published in 2013 found tongkat ali increased testosterone by 37%. Another ingredient in TestRX, TT, has shown to boost testosterone by 52% - and sex drive, bone thickness, depression and sleep quality all improved with ingredients in the TestRX fomula.

Low T needs a specific touch in guys once they hit 45 and slowly march into their higher years. The average man loses 10% of testosterone each decade after. And that's just average. There are many guys who lost 90% of their testosterone by the time they're 70.

Benefits of TestRX

TestRX lets you get that testosterone back, naturally, and without hormone replacement. And with that, it helps men raise their quality of life, with benefits including:

Bigger and More Frequent Erections - Testosterone governs your penis size and your ability to get and keep wood.

Increased Muscle Tone - Testosterone is responsible for protein synthesis - the building block of bigger pipes. In particular, you'll see a difference in upper and lower body composition.

More Strength - One of the ingredients in TestRX, called fenugreek, increased leg press performance by over 25%.

Thicker Bones - TestRX should help you thicken bones too, and lower your chance of falls and bone fractures.

More Energy - You'll have more energy with TestRX, and be in a better mood too, because low T often leads to depression.

TestRX is Not a Steroid

Steroids are a class of drugs that mimic the effects of testosterone. Steroids have anabolic properties, meaning the ability to 'build up', which is why they're often abused by athletes and some body builders.

Keep in mind too these same people use testosterone in very high quantities - far more than the average man with low T needs or should ever take.

TestRX has no testosterone in its formula. That's why it's not a steroid. Instead, it's designed to stimulate your own testosterone naturally, with ingredients that have shown in clinical studies spanning decades to gently awaken the male body and put sex drive, bone density, greater muscle tone and more energy back within reach.

No needles required - or the dangers and creepy stories linked to steroids and/or synthetic testosterone.

Boost Testosterone Naturally

That's the skinny on TestRX. It's a dietary supplement that men take to boost testosterone naturally and fight low T without hormone replacement therapy.

Buy TestRX to feel like a man at any age, whether you're 52 or 87, and lift your overall quality of life and enjoy your relationships with others.

Remember, TestRX is guaranteed for 67 days and comes with live, friendly and discreet customer service support seven days a week. There's a company behind the product too - Leading Edge Health. They're the same folks that make other quality natural ingredients, including VigRX Plus.

Does Penis Size REALLY Matter?

The truth comes out...

The debate has raged on and on for many years... Does penis size really, truly matter?

The answer is: It depends on who you ask.

Most women will say YES, size definitely matters. (Unless they have a partner with a small penis, in which case they need to keep their mouth shut! But they'll likely confess to their girlfriends anyway...)

Most men will say YES, size definitely matters. You don't want to feel nervous about disappointing your woman. You don't want to be "that guy" in the locker room who always has something to hide.

So the real question is: How big is big enough?

Measuring Up to Average Joe

The average penis size is between 5.5 and 6.5 inches. Approximately 75% of men fall into this range.

Some are much larger — but before you pat yourselves on the back (or elsewhere), you larger fellas, be aware that too big can also be a problem for women! If you are endowed with a monster penis, be gentle!

More often, however, those who don't fall within the average range are on the small side. Others who are at the lower end of average are unhappy with their penis size.

The general consensus among women when polled is that they prefer a penis that's seven to eight inches in length.

And don't forget: When polled, the majority of women also say that girth is important; sometimes even more important than length! Most women say a penis should be at least six inches in girth.

I know what you're thinking... What do you do if you fall short of the mark?

Is penis size just a genetically encoded life sentence? Will you just have to learn to live with it — for the rest of your life?

Working On Your Penis Size

You probably go to the gym, right?

And you watch what you eat, right?

There's no shame in trying to improve our health and our physiques — in fact, it's something men normally take great pride in.

So why should we be embarrassed about penis enlargement?!?

The fact is, we shouldn't. Having a bigger penis can make a man feel more confident, more attractive, more virile, and ultimately better in bed. And that's good for you AND for her.

Of course, she'll love you for you. Of course you have attributes OTHER than your penis that make you attractive to women. But we all have to face the facts: Size DOES matter!

Don't be ashamed of wanting a bigger penis when nowadays it's so easy to do — and you can do it in total discretion.

With a top-of-the-line, all-natural male enhancement supplement like VigRX Plus, you don't need to do anything except swallow a tiny capsule each day. And almost immediately you'll begin to experience bigger, harder erections... increased sex drive and stamina... and better control (i.e., no more premature ejaculation!).

And in 67 days, if you don't see the full results you're looking for, you won't pay a penny.

You can check out the clinically proven, doctor approved formula here: VigRXPlus.com

The Do's And Don'ts of Bodybuilding

There are some things guaranteed to bring you closer to your goals, and there are some things that will trip you up. Here are the top ten do's and don'ts of bodybuilding.

DO

1. Be persistent

Quitters never win and winners never quit-an old cliche that holds very true in bodybuilding. Ask the biggest guy in the gym how many workouts he has missed over the past few years and odds are he can count them on one hand-if that much.

2. Stick with the basics

Don't forget the classic meat-and-potato exercises that build core strength. Make sure to include a healthy dose of heavy bench presses, deadlifts, squats, t-bar rows, military presses and weighted dips and chins in your workouts.

3. Set goals

If you don't know your destination, how can you tell if you're lost? Set small, realistic goals for yourself that you can track by the month. For example, rather than "get in shape" or "earn a pro card", aim to "add one inch to my arms by January 1st" or "increase my one-rep max by 20 lbs. in 2 months".

4. Think positive

Be realistic, but never doubt your ability to stick to a training schedule or diet. Remind yourself of your goals and visualize yourself in the shape you want to be several times a day.

5. Eat enough to grow

Chugging protein drinks is good, but protein in itself is not enough-you need to consistently supply your body with excess calories to enable optimal growth. Consume an extra 500 calories per day and worry about trimming potential fat when you've packed on some muscle.

6. Drink lots of water

Drinking water before and during your workout prevents the dehydration-sluggishness that can set in halfway through the workout. Water also helps the metabolism run smoothly and keeps the kidneys well flushed.

7. Stretch

Stretching decreases the recovery time and reduces the risk of injury. It also prevents muscle shortening and resulting imbalances that can lead to more serious injuries down the road.

8. Have a postworkout drink

Having a drink with 50 grams of sugar (dextrose), 40 grams of whey protein, 5 grams of glutamine and 5 grams of creatine immediately after training helps put a quick end to training-induced catabolism and kicks you into growth mode in a hurry.

9. Be open to new ideas and listen to what your partner tells you.

If he says you sway too much when curling the bar, chances are you just might have picked up a bad habit in spite of your experience.

10. Ignore the idiots

While you should listen to sensible advice, you can safely shrug off self-appointed "experts" who claim to know everything. Don't waste time listening to naysayers who doubt your capability either-you don't need the negativity.

DON'T

1. Overtrain

Don't let your enthusiasm get the better of you-train just enough to trigger growth, then get the hell out of the gym! Rest until the soreness is gone, then hit the muscle again.

2. Focus only on how much weight is on the bar

Beginners with more ego than brains tend to load on way too much weight in an effort to impress, only to look like total fools when they strugle to do even one rep. Don't be that guy- stick with a weight you can handle.

3. Play favorites

Some exercise are more fun than others, but that does'nt mean you should do them every workout. Keep all your exercises on a rotating schedule and keep your muscles guessing to avoid the dreaded plateau.

4. Skip warm-up

Warming up elevates the body temperature and readies your joints for the heavy lifting. Skipping the warm-up makes the risk of injury skyrocket.

5. Ignore pain

There are two types of pain: muscle pain, caused by grueling reps with big weights, and joint pain, caused by imminent injury. Don't let your ego get the better of your judgement-stop immediately if your joints hurt.

6. Lose focus

The only acceptable talking between sets is to psyche up your partner. Save the chit-chat with the hotties for later. You're in the gym to beat the tar out of your muscles, nothing else.

7. Try to gain muscle and lose fat at the same time

It is almost impossible to chase two rabbits at the same time. Focus on one goal first, then switch to the other.

8. Rely on wraps and straps

There is a time and place for wrapping your knees and wrists-but every single workout? No way Jose, save it for the record-breaking lifts, when you really need the extra support. The same goes for straps: if your grip gives in before your back, use straps but make sure to work on your grip strength on biceps day.

9. Ignore muscle balance

It's easy to put more effort into training quads than hamstrings simply because you can see them in the mirror. Likewise, rear delts generally get less attention than front and medial delts. This is a mistake-the more unevenly strong your muscles get, the higher the risk of injury. Aim to train ALL muscles relatively equally.

10. Complaining

Nobody likes a whiner, especially not one complaining about how much more he lifted "just last week". You're a bodybuilder by choice. If it were easy, everybody would do it, so shut up and suck it up.

Till next time,

Luis Hernandez