5 Worst Foods You Can Eat Before Bedtime

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There's no shame in giving into a snack attack late at night; we all do it. But if you don't tread lightly, you could easily blow up your physique. That's because the wrong post-sunset snack choices can easily end up padding your midriff with flab and even jeopardize your night of restful sleep, which is essential for building muscle like a pro.

To avoid this pitfall, here are five of the worst snacks you can reach for when the late-night hunger pangs strike, and their smart alternatives to avoid a next-day food hangover.

1) LATE-NIGHT NO-NO DARK CHOCOLATE
Over the past several years, dark chocolate has become a snack hero of sorts. That's because this dark delight is laced with body-friendly antioxidants shown to help fend off a range of maladies.

A word of caution, though: Luxuriating in a chunk of dark chocolate should be a daytime activity rather than one you do in the wee hours. Chocolate is a natural source of stimulants such as caffeine and theobromine that can keep you tossing and turning for hours by charging up your nervous system. A good night's rest is essential for building a glance-worthy physique.

This is the time when a significant amount of muscle recovery occurs, and when the body releases anabolic hormones like testosterone and growth hormone. Snacking on foods that disrupt your shut-eye could very well sabotage your fitness gains.

TRY THIS INSTEAD A HANDFUL OF CAROB CHIPS
Similar to cocoa, carob comes from the pod of a tropical tree that contains an edible pulp. It possesses a sweet, chocolaty flavor similar to dark chocolate, but carob is caffeine-free, so it won't lead to a night of counting sheep. Like dark chocolate, carob harbors antioxidant firepower.

2) LATE-NIGHT NO-NO BOXED CEREAL
Who hasn't dug into a bowl of comforting breakfast cereal when the late-night munchies strike? Make this a snack habit, though, and your midsection will definitely remain a few cans shy of a six-pack.

The problem with most boxed cereals—and not just the ones adorned with cartoon characters—is that they're chock-full of sugar, which can spike your blood sugar.

Late in the day, when your metabolism starts to become more sloth-like than Usain Bolt-like, this sudden rise in blood sugar can trigger fat storage and ruin your buff-to-blubber ratio.

TRY THIS INSTEAD PLAIN POPCORN
While the golden popcorn at the multiplex is a calorie-bomb, homemade popcorn is much less of a snacking disaster. The slow-digesting carbohydrates in popcorn work to transfer the amino acid tryptophan to your brain, where it's used to fire up the production of the sleep-inducing neurotransmitter serotonin.

Many nutritionists agree that it's not wise to eat a calorie-rich snack shortly before hitting the hay, so the mere 93 calories in three cups of plain popcorn makes it a winner. Choose bags of loose kernels and pop them on the stovetop.

Don't rely on bags of microwave popcorn, which are often doused in unhealthy fats and sketchy chemicals. You can also find bags of plain pre-popped popcorn.

3) LATE-NIGHT NO-NO ICE CREAM
For the most part, ice cream contains a snacking double-whammy. For one, tubs of Chunky Monkey and other ice-cream varieties are often packed with sugar that can contribute to fat gain.

The high amount of fat in the icy treat can also force your digestive system to kick into overdrive, which can lead to disturbances in sleep and, therefore, less of a chance that your body will recover properly from the gym beat-down you put it through earlier.

Also be leery of brands made with chocolate or caffeine that can rev you up when you should be mellowing out.

TRY THIS INSTEAD LOW-FAT COTTAGE CHEESE MIXED WITH CHIA SEEDS
Cottage cheese packs in a wealth of casein protein, which is slow-digesting. This means that snacking on the "great white" can help supply your body with a steady amount of muscle-building amino acids throughout the night.

The high amount of soluble fiber present in chia forms a gel in your gut and further spreads out the release of the anabolic amino acids in the cottage cheese.

Fiber also promotes satiety, which can keep your hands out of the cookie jar when burning the midnight oil.

4) LATE-NIGHT NO-NO PRETZEL STICKS
It's hard not to get tempted by the appeal of ripping into a bag of crunchy pretzels when cruising the TV channels after a long day. And aren't they way better than greasy chips? Well, it turns out this baked snack food isn't so benign after all.

The problem with pretzel snacks is that they're made with white processed flour, giving them a sky-high glycemic index. This can not only encourage fat storage late in the day when your metabolism is slowing, but the spike in blood sugar can also disrupt healthy sleep patterns.

It's also very easy to lose track of just how much you're eating; before you know it, you've polished off a whole bag and put yourself into calorie overload.

TRY THIS INSTEAD SEAWEED SNACKS
Yes, seriously, seaweed! Not just for sushi, seaweed snacks such as Annie Chun's are made from roasted seaweed so they're brimming with a crunchy umami flavor that's strangely addictive.

And with only about 30 calories in 10 sheets, there's no guilt in killing off a package at a time. Not to mention you'll benefit from the naturally occurring vitamins and minerals present in the gifts from the sea.

5) LATE-NIGHT NO-NO FRUIT YOGURT
Drop your spoon into fruit-flavored yogurt and you could be getting an unwelcome surprise: plenty of sugar.

And we have already established that sugar is not supportive of a chiselled physique when consumed during the post-dinner hours.

The main point of contention with blueberry, strawberry, and other fruity yogurt is that refined sugar is often more prominent than real fruit.

TRY THIS INSTEAD PLAIN YOGURT WITH VANILLA EXTRACT
The benefit of plain yogurt is that you get plenty of muscle-building protein without the onslaught of gut-busting processed sugars. You can choose Greek- or Icelandic-style yogurt for an even bigger protein wallop.

Stir in a touch of calorie-free vanilla extract and you'll instantly make creamy yogurt taste more like dessert than a healthy snack food.

Dangerous Bodybuilding Habits

Over the past few years, there has been a lot of hype in the media regarding the risks associated with the popular fat-burning supplement, ephedrine. Unfortunately, the ephedrine controversy is only the tip of the iceberg. There are many deep, dark secrets in the fitness and bodybuilding worlds that remain largely unspoken of.
In addition to taking on such chemical risks, bodybuilders, gym rats and other athletes adopt various training habits believed to enhance performance and results. Ironically, many of these practices can actually be detrimental to one's health and even potentially fatal. It's time to shed light on some of these serious practices.

Not stretching
Why it's dangerous: It's no secret that neglecting to stretch before and after a workout can lead to injuries such as muscle tears, yet many serious athletes still skip this essential step. The benefits of the flexibility that can be gained through stretching are multiple: it prevents injury, increases range of motion, enhances performance and posture, reduces stress, and keeps the body loose and agile.
What to do instead: Stretch for about 10 minutes before and after your workout, as well as briefly between weightlifting sets.

Undereating
Why it's dangerous: Many athletes train on an empty stomach because they believe that they will burn more fat. The logic behind this unhealthy habit is that the body will use fat reserves as fuel for a workout if there is no food to burn.
The fact is that your body uses carbs as its main source of energy during training. So not only can your performance be hindered by working out on an empty stomach, but doing so can also lead to such side effects as low blood sugar jitters, dizziness and even loss of consciousness. What to do instead: 30 to 60 minutes before your workout, eat a small, easily digestible meal composed of complex carbs, such as fruits, vegetables, whole-grain bread, rice, or pasta.

Having bad form
Why it's dangerous: There are many ways in which bad form in weightlifting can be dangerous. For example, executing movements too fast — such as dropping the bench press weight to your sternum and quickly popping it back up to the start position — can be very detrimental to your tendons and ligaments, as they absorb all the pressure. Another common mistake involves using your lower back to gain momentum to lift the weight, which can be extremely harmful.
What to do instead: The best way to ensure that you have proper form is to ask a trainer or spotter to observe you during a workout. If you are uncertain about the way you are performing certain exercises, you may want to consider a few sessions with a personal trainer.

You can have too much of a good thing...

Overtraining
Why it's dangerous: Many serious athletes become so obsessed with working out that they end up training too often and not taking enough "rest days" between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, weight loss, nausea, and upset stomach. On top of these symptoms, athletes can also suffer from persistent muscle and joint pain, increased incidence of injury, slowed reaction time, impaired coordination, increased vulnerability to infectious diseases, decreased exercise performance, and more.
What to do instead: Listen to your body. You should feel more energetic after a workout; if you are feeling fatigued and sore, reevaluate your routine. Allow for adequate rest periods between workouts in order to let your muscle tissue rebuild. The amount of rest needed between workouts varies from person to person, so monitor your body's signals.

Eating too much protein
Why it's dangerous: In the off-season, bodybuilders typically eat 1.25 to 1.5 grams of protein per pound of body weight each day. Before competitions, many increase their protein intake to 1.75 to 2.0 g per pound. However, eating too much protein can have many negative effects. First, it may lead to higher levels of homocysteine, a by-product of protein metabolism and an independent risk factor for heart disease. Moreover, having too much protein in your body can cause irreversible kidney damage and increase your risk of osteoporosis. What to do instead: Nutritionists generally say that no one, not even bodybuilders, should consume more than 1.7 g of protein per pound of body weight a day. Keep in mind that this is the upper limit if you're training hard ; if you're training only slightly or moderately, your protein intake should be closer to 0.8 to 1.0 gram per pound.

Dehydrating
Why it's dangerous: Many bodybuilders try to "sweat out" the last few pounds to fit into the right weight class before a competition. Their tactics include doing crazy stuff like stationary biking in a sauna or taking diuretics, which are unhealthy even if they are "herbal." For extra dehydration in order to make muscles bulge as much as possible, some bodybuilders even have a glass of wine right before going onstage. Dehydration is dangerous for many reasons. First, it increases your chances of cramping up — some bodybuilders have frozen in a pose during competitions and have had to be carried out on a stretcher. It also puts severe strain on your internal organs, your kidneys in particular, and affects your mental capacity. What to do instead: Drink 20 ounces of water to ensure adequate hydration one to two hours before training. Have another 3 to 6 oz every 15 to 30 minutes during your workout. When you're done, drink 2 cups of water for every pound of weight lost.

Taking dangerous stimulants
Why it's dangerous: The risks associated with ephedrine, including heart palpitations, heart attack and stroke, have been well-documented in the media; even though the U.S. Food and Drug Administration recently lifted the ban on ephedrine, these risks are still present. In addition, there are many other dangerous stimulants on the market. Even "ephedrine-free" fat burners contain ingredients with very similar effects. For example, a popular component of many fat burners is Ma Huang , the plant from which ephedrine is derived and which can be just as dangerous. Many runners, bodybuilders and other athletes take these supplements to "enhance" their performance without realizing their potential hazardous effects.
What to do instead: If you insist on taking a "performance enhancing" supplement, read the ingredient list very carefully and avoid ingredients such as ephedrine, ephedra, Ma Huang, and bitter orange. If you are uncertain of the safety of a certain ingredient, ask a health care professional. Another option is to take a caffeine pill before your workout — they are much less dangerous.

Know your limits...

Lifting excessive weight
Why it's dangerous: Many gym rats constantly try to increase the amount of weight they lift. This can be counterproductive, as it does not allow for complete control performance of the exercise, leading to less than optimal results. Furthermore, lifting weights that are too heavy can cause joint pain and an eventual muscle, ligament or tendon tear. What to do instead: You should have absolute control of the weight at all times without having to swing it to complete the movement. If you are unable to control the descent of the weight and are simply moving it from start to finish without maintaining proper form, you should reduce the amount you're lifting.

Combining relaxants with stimulants
Why it's dangerous: To counteract the high heart rate and nervousness associated with stimulant use, many athletes take supplements or drugs to relax or "come down" after a workout. A popular choice is kava kava, a herbal supplement that is a sedative, muscle relaxant, diuretic, and a remedy for nervousness and insomnia. Unfortunately, it is also associated with abnormal liver function or damage. A few deaths have even been reported. Other athletes will smoke marijuana to relax. In the long run, making your heart rate and blood pressure shoot up and then drop back down on a regular basis can be dangerous, and may even lead to heart attack. What to do instead: If you feel the need to take a "calming" supplement to counteract the stimulants you are taking, you probably shouldn't be taking the stimulants in the first place. In any case, avoid combining these two categories.

What to do instead: Unless these side effects appeal to you, build your muscles the hard way — through training.

Be good to your body

How To Build A Physique Like Bruce Lee

Bruce Lee was a legendary martial artist and a movie star. He was famous for his feats of strength and power. However, many people are not really interested in beating other life forms and just want to have his physique without all the tricks. This article will present you an example of how one could achieve the physique of Bruce Lee naturally.

We are well aware that there are many examples of what Bruce Lee supposedly did to build his body. Our version presents you an approach that targets the average person and does not require you to do some sort of mystical exercises.

In order to get as close as possible to the original, we must build our program around principles rather than specific exercises and myths.

I. Lose body fat

The number one reason why Bruce Lee’s physique attracts so much attention is his low body fat. According to some sources he had the lowest possible body fat level a human being can have – 3%. However, since there are many speculations and exaggerations regarding Bruce Lee’s physical abilities it’s safer to say that his body fat was about 5%.

The number one thing for losing body fat is diet. To lose body fat you need to consume less calories than your body needs.

Imagine that you have a bank account and for some unexplainable reason you want it all gone. That fastest way would be to make your expenses higher than your income. It’s the same with body fat loss.

There are about 5, 655, 655 different diet books on the planet. That’s because the fat loss market has always been large and profitable. Many experts disagree on different subjects. Some say eat carbohydrates, others say don’t…It’s easy to get completely confused. That’s why it’s always best to stick to the basics when elaborating a powerful nutritional plan that will help you lose body fat.

1.Cut all the junk food.

This is the most important one of all. You have to stop overeating with sweets, ice cream, McDonald’s sandwiches…etc. You don’t have to always eat clean but at least 90% of the time.

2.Be careful with your carbs.

Back in the day the bodybuilding trainer Vince Gironda was one of the pioneers who brought the super ripped physique to the bodybuilding stage. Gironda was so ripped that he was sometimes actually called – ‘too lean’. Believe it or not there was such thing as ‘too lean’ back in the day. People were just not used to seeing so much muscular definition. Gironda was even punished at a contest and received a lower score. The interesting thing about him is that he also had very innovative ideas about dieting one of which was that low carb diets are the best.

Gironda advised lifters to eat high protein, high fat, low carb foods such as meat, eggs…etc. Without a doubt the low carb diet is one of the fastest way to get ripped and shredded. Unlike the scam diets sold today this one works even for natural drug free bodybuilders. However, the requirement for achieving a caloric deficit still stays. Without that condition being met, you will never lose significant amount of body fat.

Keep in mind that low carb diet does not mean zero carb diet. The zero carb diet is very difficult to sustain and most people will feel lethargic on it. That’s because the human brain operates mostly on carbohydrates and once you take all the juice out your mental health has no choice but to revolt. Limit the carbs but don’t eliminate them.

If you are a vegetarian, following a low carb diet becomes very hard but it’s still doable. You will have to eat nuts, cheese, yellow cheese, milk, fruits, veggies, peanuts…etc.

3.Don’t worry too much about protein.

When you follow a low carb diet, your protein intake will be high no matter what. That’s because most of the foods that fall under the low carb, high fat requirement have high protein content. Keep focus on your total calorie intake. Unless all you eat is butter, your protein needs will be more than satisfied. Tracking every single macro nutrient and risking a mental explosion is not going to get you anywhere in your quest for Bruce Lee’s physique.

3.Don’t expect miracles and be consistent.

You won’t see a change in two weeks. Don’t worry and most of all don’t quit. Be persistent with your diet, track your food intake and be patient. Before you know it, you will lose body fat.

4.Do some cardio

It may surprise you, but cardio is on the bottom of our list when it comes to losing body fat in order to fit in Bruce Lee’s clothes. If you have the time, you should definitely do some cardio but don’t count on running to somehow fix and compensate your atrocious diet consisting of Coca-Cola and Sneakers.

II. Build some muscle

Bruce Lee was not a big guy. Not at all. However, his muscles were very dense, thick and elastic. You can’t just starve your way to Bruce Lee’s physique. You have to spend some time in the gym to build up the body.

1.Torso

Judging by Bruce Lee’s pictures he had a mediocre to weak chest, strong lats and big forearms. That’s why the presented upper body routine will be focused around building the back with less emphasis on the pectoral muscles.

The routine

Day 1

Deadlifts – 2 x 5;
Barbell rows/Australing pull-ups  - 3 x 5;
Weighted push-ups – optional;

Day 2

Ring-pull-ups – 3 x F;
Dips – 5 x F;

The routine above requires you to train two times a week. The deadlift is supposed to be done heavy. There are two working sets of 5 reps. If you complete all the sets, add some weight (no more than 10lbs – 5kg) to the bar during the next workout. Once you hit a wall and cannot do all your reps lower the weight and start building up again. The deadlift builds thickness in the lats and upper back.

The other back exercise of choice is the barbell row but if you don’t have weights, you can substitute it for the Australian pull-up. Use a back pack to make it harder, if you have to.

After a day or two of rest you will do the next upper body routine. It’s meant to be done at home in order to save time and money. The first exercise is the ring pull-up which is the most elbow friendly version of the movement. You will be doing 3 sets of as many reps you can do with good form. The pull-up will build your lats and biceps.

The final exercise is dips. This is the only pushing exercise in the routine and that’s why it should be done for five sets in order to build up some volume. The dip was chosen over the bench press because it’s a safer exercise that can be done at home without much equipment and a spotter.

Note: If you want a bigger chest, we recommend that you add weighted push-ups during the first day, right after the barbell rows.

2.Arms and forearms

Bruce Lee did not have the biggest arms but he is well known for his superior forearm development. According to the sources he used to train his forearms every day in order to develop vicious grip and thickness in that area. However, you don’t have the luxury to dedicate so much time to working out. On top of everything you are risking elbow tendinitis, if you murder your forearms on a daily basis. There’s other work to be done as well. Who’s going to pay the bills?

That’s why it’s advisable to stick to the regular routine for a couple of months without doing any arm or forearm isolation work. After you’ve built some foundation you can add barbell biceps curls and wrist roller exercises.

3.The abs

Probably the most well known body part of Bruce Lee were his super cut razor sharp abdominal muscles. He is famous for doing difficult core exercises like the Dragon Flag. However, we want to build the Bruce Lee physique, not his skills.

The thing that will give you ab definition is not exercising. It’s the diet. If you are consistent with your diet, your will eventually get to see your abs. There’s no amount of crunches or other gimmicks that will give you ab definition. It’s simple – the body stores fat in the mid-section and you decrease those fat cells through caloric deficit as a result of a diet.

The recommended exercises for abs that do not require a lot of flexibility while being effective are: planks for time and hanging leg raises. Perform a couple of sets after your lower body workouts. You can even do some ab work on your rest days. It shouldn’t take more than 10-15 minutes.

4. Lower body

The lower body of Bruce Lee was built mainly through kicking, running, bicycling, jumping and some squats. The performance of those exercises resulted in elastic and explosive legs. Since not many have the luxury to train all day we will have to settle for a less sophisticated routine that promotes similar development.

Day 1: 

Squat – 3 x 8;
Leg curl – 3 x 8;

Day 2:

Sprinting – 3-5 sprints of 50-150 m / Box Jumps / Uphill bicycling

The above routine consists of two days. The first day is meant to promote knee health and strengthen the muscles around the leg joint. It’s not supposed to make you the best squatter in the world. In fact, you are required to use moderate weight and get some pump. There’s no need to kill yourself. You are not a powerlifter. The leg curl was added to the mix in order to work the hamstrings a little more and in a  different fashion. It’s meant to be used and seen as a rehab exercise – don’t lift too heavy.

The second day consists of sprints. The sprints are the cornerstone of this routine. It may blow your mind away but sprints will murder your legs and build them up – especially the hamstrings. Start slowly and build up. If you disrespect sprinting and rush too fast into it while being in poor shape, you will most likely injure yourself. Be careful.

If you are not in a condition to do sprints there are two other options – box jumps and uphill bicycling. Of course, if you have your own preferences for explosive lower body drills you are welcome to use/add them as you see appropriate.

III. Programming 

All of your weight training should be focused around cycling.You start with a certain amount of weight.You build up until you can no longer do the prescribed repetitions and sets.Then you reduce the weight to a number that’s a little more than your starting level.

Example:

Workout 1: 200 lbs x 2 x 5;
Workout 2: 210 lbs x 2 x 5;
Workout 3: 220 lbs x 2 x 5;
Workout 4: 230 lbs x 2 x 5;
Workout 5: 240 lbs x 2 x 5;
Workout 6: 250 lbs x 2 x 5;
Workout 7: 260 lbs x 2 x 5;
Workout 8: 270 lbs x 2 x 4;  { feels terrible} – time for restart;

Workout 1: 220 x 2 x 5;
…..
Workout 8: 280 x 2 x 4; {feels terrible} – time for restart;

The bodyweight exercises part of the program can be programmed in many different ways. The most generic would be to simply add more repetitions or weight once you are able to do the prescribed numbers.

Should You Exercise When You're Sick?

Nothing can bring a bodybuilder's progress to a halt more than when you are sick. I am often asked the question, should I continue performing my bodybuilding training routines while I am sick? The answer to that question really depends on what you mean by sick. Is it a cold? The flu? Allergies? Most people confuse the common cold for the flu. However, these are different types of illnesses. The flu is caused by viruses known as Influenza A or Influenza B, while the common cold is caused by viruses called coronaviruses and rhinoviruses. There are over 200 different types of coronaviruses and rhinoviruses. If one of them hits you, your immune system builds a lifelong immunity to it (therefore, the same virus will never hit you twice). However, you have the rest of the viruses that have not yet affected you to worry about; and there are enough to last a lifetime.

The flu, as you may have already found out by experience, is much more severe as it is usually accompanied by an array of body aches and fever. Therefore, your body’s immune system is taxed much more by the flu than by the common cold. At this time, bodybuilding training would not only be detrimental to muscle growth, but it would also to your health as well. Remember that while training can help us gain muscle, lose fat, feel good and energetic, it is still a catabolic activity. The body needs to be in good health in order to go from the catabolic state caused by the exercise to an anabolic state of recuperation and muscle growth. So if you have the flu, your body is already fighting a catabolic state caused by the Influenza virus. In this case, weight training would only add more catabolism, which in turn would negatively affect the efficacy of the immune system against the virus, causing you to get sicker. Therefore, absolutely no training if you have the flu. Instead, concentrate on very good nutrition and on drinking large amounts of fluids (water and electrolyte replacement drinks like Gatorade in order to prevent dehydration). Once the flu completely runs its course, you can slowly start up back on your weight training program with lighter weights and not going to failure. Don’t push yourself too hard during this first week. The next week you’ll repeat what you did on the previous week again, but pushing yourself closer to muscular failure. By the third week of your program you should be back on track.

If it is the common cold that is hitting you and the particular virus is mild (you know that it is mild when your symptoms are just a runny nose and slight coughing), you may get away with training as long as you stop the sets short of reaching muscular failure and you decrease the weights poundages by 25 percent (divide the weights that you usually use by 4 and that will give you the amount of weight that you need to take off the bar) in order to prevent you from pushing too hard. Again, if the cold virus is causing you to feel run down, achy, with a sore throat and headaches, it would be best to stop training all together, until the symptoms subside. If this is the case, just follow the exercise program start-up recommendations described above for after the flu. Remember that we do not want to make it any harder for the immune system to fight the virus by introducing more catabolic activity, so intense training is out during that time.

If your ailment is something other than the common cold or the flu, consult your doctor.

Now that we have seen how a flu or a cold can throw a wrench into your progress, lets see how we can prevent these buggers from affecting us during the flu season or during any other season for that matter.

While it is still unknown why the cold and flu season generally comes during the winter months, it is known that you have to let the virus into your system in order for it to affect you. Therefore, it is only logical that we implement a two-fold prevention approach:

Prevent the virus from infiltrating your system. Keeping in mind that cold viruses spread by human contact, that they get into your system through the mouth, eyes and nose, and that they can remain active for up to three hours, you can accomplish this by doing the following:

1. Keep your hands away from your face
2. Wash your hands with anti bacterial soap frequently throughout the day (especially as soon as you finish your workout at the gym).
3. Maintain immune system operation at peak efficiency levels at all times. Remembering that excessive exercise, a bad diet, and losing sleep are all catabolic activities, do the following:
4. Avoid overtraining
5. Maintain a balanced diet and avoid processed foods that contain high levels of saturated fats, refined flours or sugar since these types of foods lower the immune system function.
6. Get a healthy dose of sleep a day (anywhere from 7 to 9 hours depending on your individual requirements).

So remember, stay healthy by following the tips above, and if you get sick, then “don’t beat a tired horse” as former Mr. Olympia Lee Haney used to say.

Rest until you get better! If you don't you will end up more seriously ill and this will take you out of the gym for a longer period of time.

Types of Muscle Soreness Caused by Bodybuilding Training

Soreness is a normal part of the recovery process that starts once you finish your bodybuilding workouts.

There are several degrees of soreness that we need to be aware of:

Typical Mild Muscle Soreness:
The first type of soreness is the typical mild muscle soreness experienced the day after a good workout. While scientists are still unable to pinpoint the true cause of such soreness, it is generally accepted that it is caused by micro trauma caused at muscle fiber level and by an excess of lactic acid. At either rate, what’s important is the fact that this is good soreness as it is of a mild nature and muscle function is not impaired. It generally lasts a day for advanced athletes and up to 3 days for a beginner. This soreness is a good indicator that you had a good workout the day before as you created the trauma necessary to trigger adaptation (e.g. muscle growth). When you are no longer experiencing this type of soreness then that is an indication that your body has successfully adapted to the training program; something that leads to no gains unless the routine is changed once again.

Delayed Onset Muscle Soreness:
The second type of soreness is delayed onset muscle soreness, better known as DOMS. The term DOMS refers to the deep muscular soreness usually experienced two days after the wokout has been done (not the day after). This soreness prevents the full muscular contraction of the muscle. This type of more severe soreness is caused when you either embark an exercise program for the first time or when you train a body part much harder than usual. This pain can last between a couple of days for an advanced well-conditioned athlete or as much as a week for a beginner. If you are being affected by this type of soreness and it is time to workout again, I find that the best idea is not to take the day off, but instead to exercise the body part doing an Active Recovery routine. The Active Recovery Routine that I am referring to here is a routine where all of the loads are reduced by 50% and the sets are not taken to muscular failure. For example, if you are to perform an exercise for ten repetitions, divide the weight that you usually use for that exercise by two and that is the weight that you will use for that day. Also, stop executing the exercise even though you will not have reached muscular failure once you get to repetition number ten. The idea of this type of workout is to restore full movement in the muscle and to remove the lactic acid and other waste from it. Also, to force high concentrations of blood into the damaged area in order to bring the nutrients needed by the muscle for repair and growth. I have always found that doing this is always more beneficial as by the next day you will not be as sore or stiff anymore as opposed to skipping the workout in the name of recovery and waiting for the pain to subside in a week or so.

Injury-Type Muscle Soreness:
The third type of soreness is the one caused by injury. This soreness is entirely different in nature from the ones described above as it is usually immobilizing in nature and very sharp. Depending upon the nature of the injury, it may be experienced only when the muscle is moved in a certain way or constantly. Sometimes these injuries become apparent as soon as they happen. Other times the day after. If you become injured, the first thing that you should do is apply the RICE principle (Recovery, Ice, Compression and Elevation). After consulting a doctor, some injuries may allow you to continue training while working around the injury (in other words, finding the exercises that target the injured muscle without involving the range of motion that triggers the pain). Other more serious injuries, like a muscle tear, may involve complete rest of the injured area, and depending on the severity, it may require even surgery. Therefore, when you weight train, please leave the ego somewhere else. Do not bring it into the weight room as it may cause you to get injured and injuries not only can take you out of the gym for a while, but they always seem to haunt you long after you think that you have fully recovered. So needless to say, the best way to prevent this type of soreness is by cycling your exercise parameters and by constantly practicing good form.

There are a few techniques that one can use to manage muscle soreness from the first two types:

Ensure proper nutrition:
While this should be obvious, a lot of people miss the boat on this one. If you do not take the proper amount of carbohydrates (1-2 grams per pound of body weight depending on how fast your metabolism is), 1 gram of protein per pound of body weight and 15-20% of your total calories from good fats, your body will not have all of the nutrients that it needs in order to recover and grow (regardless of what supplements you are taking).

Drink your water:
While this does not look fancy, muscle is over 66% water. Therefore it is of utmost importance that you drink your water. You need your body weight x 0.66 in ounces of water on a daily basis in order to function properly. So if you weigh 200-lbs then you need 132 ounces of water per day. Less water than that and you impair your ability to flush out toxins and thus your recovery will be adversely affected.

Periodize your training and keep training sessions to 60 minutes maximum:
If you train heavy all of the time, this will invariably lead to overtraining and even injury. The same is true if your volume is too high. Therefore, it is important that you periodize your workouts by manipulating the volume and how heavy you train. Alternate periods of higher volume and lower weights (10-15 reps) with periods of lower volume and heavier weights (6-8 reps). In addition, in order to maintain anabolic hormone levels high, refrain from training for longer than 60 minutes (45 minute sessions being even better). After 60 minutes testosterone levels go down while cortisol levels rise. As a result, training past the 60 minute mark leads to increased cortisol levels and thus impaired recovery.

Do some cardio:
Believe it or not, three to four 30 minute sessions of cardiovascular exercise a week will actually help you speed up recovery since the extra oxygen and circulation helps to flush out toxins and lactic acid out of the system. So do not neglect your cardio.

Alternating hot/cold showers:
Alternating cold and hot showers (30 seconds of cold water followed by 1 minute of hot water) is a great method to help flush out toxins and lactic acid. The cold water creates vasoconstriction while the hot water creates vasodillation. You can use this simple method after a hard workout. Typically, I like to do 3-5 rounds of cold and hot.

Massage:
Massage can help with lymph movement (a fluid that helps to remove waste from body tissues), which combined with blood helps to supply oxygen and nutrients while helping to rid the body from wastes and toxins. While ideally, the higher the frequency of training, the more often one should get a massage, a massage performed once a month will do wonders for your overall recovery.

Enzyme supplementation:
There is an incredible amount of research that shows certain enzymes are not only good for digestion, but they are also good for anti-inflammation and recovery. I did not really believe this until I started using an enzymatic formula that has helped to reduce the soreness and inflammation that happens after the workouts with great results. The formula’s name is Sorenzymes, and it is composed of many enzymes that have healing properties and that reduce inflammation. At first, I really did not understand how enzymes can help to recover faster but Lee Labrada set me straight on this. Lee told me that this formula is composed of enzymes that work on a systemic level and address the issue of DOMS. He said: “One of the things that we have been finding from our research is that judicious use of enzymes can actually reduce the inflammation associated with DOMS, which increases recovery and therefore increase muscle growth – it can almost double it. It’s tremendous”. I must say that after I tried the formula, I was not disappointed and thus became a believer in enzyme supplementation. Just 4 capsules taken on an empty stomach after training do the trick for me.

L-Glutamine supplementation:
Glutamine is the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties. For more information on glutamine please take a look at my article on Glutamine Basics.

Take Your EFA’s:
EFA supplementation has been shown to have anti-inflammatory properties (amongst many other good properties). Take at least 14 grams per every 100-lbs of bodyweight. Good sources of EFAs are Fish Oils, Flax Seed Oil, and EFA Lean Gold.

Take your creatine:
Creatine has been shown over and over again to help improve not only in between set recovery but also recovery after a workout as well. Half a teaspoon (2.5 grams) before and after your workout will upgrade your recovery capabilities. For more information on creatine please take a look at my article on Creatine Basics.

Get enough sleep:
If you don't get enough sleep your cortisol levels will go through the roof, recovery will be impaired, and your probability of getting injured and/or sick will increase. It is of utmost importance that one gets as much sleep as possible with 8 hours being optimal. 

How many workouts bodybuilders can skip (without reducing their progression)?

Bodybuilders who skip the occasional workout – because they lack the time or inclination – make just as much progress as bodybuilders who never miss a session. But athletes who skip more than 20 % of their training sessions are definitely jeopardizing their progression, according to a study that sports scientists at the University of Brasilia.

The Brazilians did an experiment with 90 male students, who at the start of the study had never touched weights. The researchers asked all of the students to train twice a week in a gym. The experiment lasted 11 weeks.

The workouts consisted of five basic exercises: leg press, leg curls, bench press, lat pull-downs and old-fashioned sit-ups. The students trained using a weight with which they could manage 8-12 reps, and rested for 90-120 seconds between sets.

Low, mid & high
Not all students attended the gym sessions faithfully. The researchers labelled 21 of the students “Low attendance”. On average these students missed a quarter of the workouts.

The Intermediate-attendance group were slightly more dedicated. They only missed an average of 15 percent of the training sessions.

The High-attendance group only missed 5 percent of the training sessions.

Leg strength
The researchers discovered that all groups developed the same amount of strength in their leg muscles.

Bench press
But missing training sessions did influence the amount of kilograms the students were able to lift when doing bench presses. The weight with which they could just manage 1 rep  increased by more in the Intermediate and High-attendance groups than in the Low-attendance group.

“We suggest that, during exercise prescription for young men, it is recommended to establish a minimum of 80 percent of training attendance to get optimal upper body strength gains”, the Brazilians conclude. “This information may be important for coaches and athletes during the design and execution of an RT program and for researches in the design of research protocols.”

Effects of training attendance on muscle strength of young men after 11 weeks of resistance training.

Training attendance is an important variable for attaining optimal results after a resistance training (RT) program, however, the association of attendance with the gains of muscle strength is not well defined. Therefore, the purpose of the present study is to verify if attendance would affect muscle strength gains in healthy young males.

Ninety two young males with no previous RT experience volunteered to participate in the study. RT was performed 2 days a week for 11 weeks. One repetition maximum (1RM) in the bench press and knee extensors peak torque (PT) were measured before and after the training period. After the training period, a two step cluster analysis was used to classify the participants in accordance to training attendance, resulting in three groups, defined as high (92 to 100%), intermediate (80 to 91%) and low (60 to 79%) training attendance.

According to the results, there were no significant correlations between strength gains and training attendance, however, when attendance groups were compared, the low training attendance group showed lower increases in 1RM bench press (8.8%) than the other two groups (17.6% and 18.0% for high and intermediate attendance, respectively).

Although there is not a direct correlation between training attendance and muscle strength gains, it is suggested that a minimum attendance of 80% is necessary to ensure optimal gains in upper body strength.

Soy protein found to deplete testosterone in men

The health detriments of soy consumption are reiterated in a new study out of the University of Connecticut that highlights the importance of avoiding soy at all costs. Researchers from the school found that men who consume soy protein rather than whey protein for muscle recovery and growth experience considerable reductions in their testosterone levels, as well as marked increases in levels of the stress hormone cortisol.

The randomized, placebo-controlled crossover study looked at how soy supplementation affects testosterone, cortisol and sex hormone-binding globulin (SHBG) levels in men who engage in resistance exercises and training. They compared these effects to those brought about in men who supplement with whey.

For the research, 10 resistance-trained men in their early 20s had their hormones evaluated in conjunction with an assigned supplemental diet. The men were divided into three groups: one receiving whey protein isolate, one receiving soy protein isolate and the last receiving a maltodextrin-based placebo control. The men were not allowed to take any other supplements, and vegetarians, vegans and individuals who were consuming high-protein diets were excluded. For two weeks, the men were told to ingest 20 grams of their assigned supplement every morning at the same time. The participants were then instructed to perform six sets of heavy resistance squats at 10 reps each, exerting 80 percent of their maximum lifting weight. At the end of the 14-day period, the researchers collected hormone profiles from each of the men and made comparisons.

They found that, compared to the men who supplemented with whey, those taking soy did not necessarily produce more estrogen. They did, however, experience decreased testosterone levels and elevated cortisol levels, a deadly combination that can leave men at risk of disease and weight gain. Lowered testosterone levels and elevated cortisol levels are also generally attributed to the feminization phenomenon occurring in men that sometimes leads to disorders like nipple discharge, breast enlargement and hot flashes. It can also lead to inhibited thyroid function, bone loss, sleeping disorders, decreased sex function and reproductive problems.

"Our main findings demonstrate that 14 days of supplementation with soy protein does appear to partially blunt serum testosterone," wrote the authors. "In addition, whey influences the response of cortisol following an acute bout of resistance exercise by blunting its increase during recovery."

In other words, soy protein is not what men who work out and train their bodies want to supplement with for muscle recovery and growth. Besides the fact that it lacks the right type of amino acid profile for muscle building, soy protein clearly exerts a demasculinization effect in multiple ways, robbing men of their manly essence and characteristics, including their strength and drive for life. "[O]ver the past few decades, many researchers have found that phytoestrogens have adverse effects on both the production and utilization of hormones in males," wrote Tim Boyd for The Weston A. Price Foundation, citing multiple studies looking specifically at soy protein, soy flour and other soy derivatives commonly found in the food supply.

"Testosterone might appear to be just a macho thing, but it's a vital hormone for growth, repair, red blood cell formation, healthy sleep cycles and immune function, in addition to sex function," he added, noting that "low levels of testosterone have also been linked to low thyroid function, another unwanted and common side effect of soy consumption. Low thyroid function leads to loss of libido in both men and women."

Aromatase inhibitors give women more muscle mass

Anastrozole ~ Men show little change in body composition if you block their estradiol production with the enzyme aromatase. In women things are different, oncologists at the University of Pittsburgh in the US discovered. Aromatase inhibitors boost muscle mass in the fair sex.

Let’s start with a recap: there are two sorts of anti-oestrogens. First of all there are SERMs, like Tamoxifen and Clomiphene. These block the estradiol receptors and thus prevent estradiol from doing its work. They often actually take over some of the functions of estradiol. In men SERMS raise testosterone levels; in women they don’t.

And then there are the aromatase inhibitors like Anastrozole. These interfere with the functioning of the enzyme aromatase as a result of which less androstenedione and testosterone are converted into estradiol.

Chemical athletes use anti-oestrogens to counteract the side effects of some anabolic steroids, but also to restore the body’s own testosterone production after taking a course of steroids. Doctors subscribe the same anti-oestrogens for breast cancer survivors, as they reduce the chance of the cancer returning.

Tamoxifen - Doctors have collected a lot of information on the side effects of SERMS, in particular those of Tamoxifen. Long-term use of Tamoxifen leads to negative changes in body composition. Women often lose muscle mass and build up fat. Not much is yet known about the side effects of aromatase inhibitors.

Letrozole - For example, what is the effect of aromatase inhibitors on women’s body composition? This is the question that the researchers set out to answer in the small study they did of 82 women, who they monitored over a period of two years. The women were all cancer survivors. Half of them were given a SERM – usually Tamoxifen. The other half were given an aromatase inhibitor, such as Letrozole, Anastrazole. During the 24 months that the study lasted the fat mass of the women who took SERMs increased by a kilogram, while there was no increase in fat mass in those who took an aromatase inhibitor.

SERMs had no effect on lean body mass, while the aromatase inhibitors led to more than a kilogram increase in lean body mass.

The aromatase inhibitors increased the amount of testosterone in the blood, and the researchers think that this was the reason for the increase in the women’s lean body mass.

Exemestane - We, the nit-picking compilers of this web magazine, have a teeny problem with this study: the researchers do not reveal how many of the women in the AI group were given exemestane. Moreover, we wonder whether the miraculous effects of the aromatase inhibitors would still be observed if the exemestane had been excluded from the study. Exemestane is not just an aromatase inhibitor: It’s also an androgen with an anabolic effect and it is an anabolic steroid.

7 Mistakes Women Make When Trying To Change Their Bodies

Women have made a huge impact on the hardcore training world. We’re busting the myths, disproving the lies, and taking the lead in helping other women look and feel amazing. Yet, mistakes still get made, often because we don’t have all the information we need in order to use the most effective strategies. The good news is that using the following three principles easily solves most of these mistakes:

1. Do some form of training with weights
2. Do some form of interval exercise in which you alternate bursts of effort with rest.
3. Eat a whole foods diet that optimizes protein and carb intake for your unique genetics.

This list will identify common errors and tell you how to use these principles so that you get everything you can out of your efforts.

Mistake #1: Focusing on Getting “Toned”

The average training program for getting “toned” has women lifting super light weights and doing bizarre exercises. This is not an effective strategy for changing your body.

We’re going to let you in on a little secret. Getting toned requires two things to happen:

• Lose excess body fat
• Increase the size of muscle cells to provide shape

Solutions: To lose excess fat, tighten up your nutrition—we suggest trying a whole higher protein diet that avoids all refined carbs and extra sugar. In addition, doing workouts that are metabolically taxing and significantly overloads the muscles will support your nutrition efforts. Best results will come from training “classic” lifts like squats, lunges, step-ups, presses, rows, pull-downs or chin-ups, etc. Use free weights that are between 65 and 80 percent of the maximal amount you can lift. If you can squat 100 pounds one time, then you need to use a weight that is at least 65 pounds when doing squats for reps. Do two interval “fat loss” workouts a week. This can be sprints or high-intensity training with weights (circuits or pushing a weighted sled).

Mistake #2: Not Prioritizing Training the Posterior Chain.

Men and women alike often ignore the muscles on the back side of their body in favor of “mirror” muscles like the upper arms, abs, and chest. Big mistake. Prioritizing the posterior chain allows you to train the largest muscles in the body that have the greatest effect on your metabolic rate. Optimizing strength and function of the posterior is particularly important for women for the following reasons:

• Women are at a disadvantage when it comes to leaning out our thighs and glutes. Studies show that women tend to lose fat from the upper body first when doing an exercise program, but have a much harder time losing lower body fat than men.
• Women’s bodies preferentially store fat in the hips and thighs for pregnancy, but they also have a greater number of alpha receptors in this region than men, which inhibits fat loss.
• Women are especially susceptible to strength imbalances between the hamstrings and quadriceps muscles (quads being strong and hamstrings being weak), which can lead to poor movement patterns and chronic pain.

Solution: Strengthen the posterior chain by doing multi-joint exercises, with a focus on lower body and total body lifts such as squats, deadlifts, step-ups, and lunges. Include single-leg training, hamstring curls, and back extensions to ensure balance. Throw in some high-intensity interval workouts to target the alpha receptors in the hips and thighs and enhance fat loss from the lower body.

Mistake #3: Eating High-Carb All of The Time.

You probably know that carbohydrates that are refined, processed, or have added sugar will do your physique no good. But, what you might not know is that planning all your meals around carbs, even if they are “healthy” whole carbs can be a problem for many women because of how our metabolisms work. At rest, women’s bodies rely more on burning glucose (from carbs) for energy than men (who burn more fat). In addition, women rely on fat for fuel during exercise to a much greater degree than men. This means that women’s bodies are set up to be metabolically flexible and be able to switch between burning fat and glucose with ease—a state that is beneficial for body composition and avoiding low energy levels. However, research shows that overweight women, especially those who are sedentary, have poor metabolic flexibility, which means their bodies have a harder time using fat for energy.

Solution: Two things can improve metabolic flexibility. First, reducing the proportion of calories you get from carbs in favor of protein and fat will improve metabolic flexibility. For instance, if you’re eating 55 to 70 percent of your calories from carbs, reduce carbs to 40 percent, increase protein to 25 percent, and fat to 35 percent. You could also try eating lower carb on days when you don’t work out and higher carb on workout days. Second, exercise is critical for women because it capitalizes on the fact that our bodies favor burning fat during vigorous activity.

Mistake #4: Getting Rest Intervals Wrong.

1. a rookie mistake that both men and women make is to choose machine-based exercises and then sit on the machines while they are resting. This is all-around bad: Bad etiquette, bad choice of exercises, and bad for your body since you’re not working hard enough to benefit from a passive rest.
2. trained women recover faster than men and they need shorter rest intervals. This is due to the fact that women’s bodies rely on aerobic energy pathways more than men and we deplete ATP and glycogen more slowly, but are able to generate energy at a faster rate.
3. not resting at all is also a problem. You have to allow time for anaerobic energy substrates like creatine phosphate to regenerate when doing heavy strength exercises, which takes about 3 minutes. But, women tend to carry the “no rest” metabolic mindset too far and apply it to strength workouts.

Solution: When training for strength in the big lifts use 2 to 3 minute intervals. For maximal attempts, give it at least 3 minutes. For high-intensity weight training workouts, feel free to use circuits with no rest, but alternate upper and lower body lifts. Advanced lifters may benefit from supersetting exercises, such as different squat variations (wide stance squats followed by close stance with heels elevated) using 10 to 30 seconds rest. With intervals, research suggests that women will benefit from submaximal sprints at 80 to 90 percent of maximal with a 2:1 or 3:1 work-to-rest ratio. If you’re doing 1-minute intervals, rest 20 to 30 seconds.

#5: Slashing Calories.

Cutting calories drastically (to the 1,200 a day range) is one of the worst things you can do if you want to lose fat. Fairly quickly, the body will downregulate your metabolism in order to preserve the fuel stores, and you’ll burn fewer calories daily. Top it off with needing to fight off hunger with willpower, and you’ll elevate cortisol. If you’re training hard in an effort to get things moving again, high cortisol will become a chronic problem and you can throw your hormones completely out of balance.

Solution: Never slash calories intentionally. Instead, figure out a way of eating that allows you to stay satisfied and avoid hunger. Most people find that higher protein, lower carb diets allow them to naturally eat less without trying because the protein leads to a better release of hunger-reducing hormones.

Mistake #6: Fearing Dietary Fat.

1. if you’re not eating fat, you’re probably eating carbs, and we already covered the problems with an all-the-time high-carb diet.
2. filling your diet with beneficial fats (nuts, seeds, meat, fish, eggs, dairy, avocado, coconut oil) provides nutrients so the body can produce brain transmitters, build bones, repair tissue, and have a healthy metabolism.
3. fat is critical for reproductive health in women because it’s used to manufacture hormones and improves gene signaling that regulates hormone balance.

Solution: If you’re in the habit of avoiding fat, start adding a little bit of good fat to every meal. First, pick your protein source. Does it naturally contain fat? For example, fish, whole-fat yogurt, or an egg all contain protein and fat, so you’re all set, and now all you need is to add a vegetable or fruit. If you’re eating fat-free yogurt or very lean meat, add some nuts, seeds, or an avocado for fat. Top it off with veggies or a bowl of berries and you’re in business.

Mistake #7: Ignoring that Exercise Is the Best Way To Solve Most Problems

Research into women’s physiology shows that many of our problems can be prevented or solved if we exercise the right way. Consider the following benefits of exercise on women’s health and well being:

• Physical activity reduces breast cancer risk because it improves estrogen metabolism and enhances immune function, lowering inflammation.
• Bone loss, fat gain, and health complications like high blood pressure are not inevitable as women age even though they are all associated with menopause. Research shows that a combination of strength training and conditioning can prevent all three, while also reducing risk of related problems, such as diabetes and heart disease.
• Women have higher growth hormone levels, a fact that women can capitalize on for better body composition, less belly fat, and healthier skin, hair, and nails. We experience a large increase in GH with certain types of exercise training.

Solution: If you’re new to exercise, or have been doing the same old cardio workouts forever, don’t be afraid. You don’t need a complicated lifting program or have to do all-out sprints at the track. What you do need is a plan every time exercise. Your plan should include what exercises you plan to do, weights, and the number of reps, sets, and rest periods you need to do. For interval training, the intensity needs to be relative to your conditioning and skill.

Here are a few ways for novices to begin:

• Try walking vigorously up a hill, and then leisurely back down. Repeat 4 to 10 times.
• Do 30-second to 1-minute long intervals on a bike. Start at a moderately high intensity so it feels “somewhat hard.” Use rest intervals that are the same duration as work intervals. Work up to doing “hard” intervals in which you go almost all-out.
• Try stair walking. Go to a stadium and walk up the stairs as fast as possible. Come down under control. Repeat 4 to 10 times.

Exercise and nutrition shouldn’t be complicated, but they should be individualized. Put in the effort to learn the basics. Figure out what works for your unique genes. This method does wonders for making fitness and health a fun part of your life rather than a struggle.

Shaping Your Arms

Many women struggle with flabby arms, commonly called batwings. This is simply an accumulation of body fat and lack of muscle development. You can have nice shapely arms by incorporating 3 essentials:

1. Quality Nutrition 
2. Resistance Training 
3. Cardiovascular Work Quality Nutrition for Shaping Your Arms 

In order to lose the excess body fat you have to eat right. This involves cutting out the obvious junk food and including more whole and natural foods. Eating a small balanced meal every three hours works well at stabilizing your blood sugar and curtailing cravings. I know the carb-craze is still in high gear, but there is a lack of quality carbohydrate information available. You can eat carbohydrates and lose weight. I have a ton of e-clients that are living proof. A balanced meal contains a protein, carbohydrate, and fat.

Resistance Training for Shaping Your Arms Resistance training will build the muscles, giving curves and shape to the arms. It will not create huge bulky arms, which is commonly feared among women. The more muscle you add to your arms, the leaner they will appear, as muscle takes up less space than fat and it's denser To work the back of your arms (triceps), try the following:

Overhead Extensions  - Stand up or sit in a chair and hold a barbell or dumbbell over your head. In a slow and controlled manner, lower it behind your head, keeping your elbows close to your head. Once you have lowered the bar as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.

Lying Triceps Extensions -  Lie on your back on a bench and hold a barbell extended out in front of you. Slowly and in a controlled manner, lower the bar right past your forehead, keeping your elbows close to your head. Once you have lowered it as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.

Bench Dips -  Place your palms on the bench or chair behind you. Extend your feet out in front of you, toes up and bend your knees. Slowly and in a controlled manner, keeping your elbows stationary and close to your body, lower your body down as far as possible. Be sure to keep your body close to the chair or bench. Using the triceps, rise back and contract your triceps, and repeat the movement.

To work your front of your arms (biceps), try the following:
Barbell Curls- Hold a barbell in front of you with your palms facing outward. In a slow and controlled fashion, curl the bar up toward your chest area, squeeze your biceps and release. Repeat the movement.

Alternate Dumbbell Curls - Hold a dumbbell in each hand with your palms facing your body. In a controlled manner, curl each one up individually and rotate the wrist so your palm is facing your shoulder when the curl is in the contracted position. Slowly release and repeat.

Cardiovascular Work for Shaping Your Arms Cardio is the back up method for losing body fat, with nutrition being the first. Use cardio to burn extra calories and stored body fat, but don't use it as the sole element in losing weight. Keep a balance of nutrition and cardio in your program to keep the body off guard and constantly responding. Begin cardio with 3 to 4 days a week for twenty minutes and slowly progress days and minutes each week. Doing so in this manner will prevent too much muscle loss and burnout. You want to make small changes each week to keep the body responding. Dramatic changes can cause the body to REACT.